Free Resources
LET'S GET STARTED!
Below you will find a few helpful resources to get you started on your wellness journey. Whether it is recipe and meal plan inspiration you are after or a heart opening or sleeping inducing meditation, we have you covered.
And this is just the beginning....
EAT WELL.
Healthy & Affordable Recipes
A simple meal plan to help you and the family to eat healthy on a budget. Our Healthy & Affordable Program proves that eating healthy doesn't need to be expensive. It has been carefully created to include a minimal number of ingredients to keep food costs down and uses leftovers so no food goes to
waste.
15 Ingredient Plan
This program demonstrates how easy it is to eat healthy with just 15 nutritious ingredients. It reduces the amount of
time you spend at the grocery store, keeps your grocery costs to a minimum, reduces food waste, and
teaches you how to get creative with just a few items.
Anti-Inflammatory
Weight Loss Plan
A meal plan designed to decrease inflammation in the body.
Inflammation is often to blame for headaches, low energy, poor digestion, oral health and even more serious health conditions like arthritis, cancer, heart disease, and obesity.
This anti-inflammation detox meal plan is free from common inflammatory foods and features powerful anti-inflammatory ingredients like turmeric and omega-3s that will help decrease inflammation.
Menopause Support
Meal Plan
Targeted nutrition to address menopausal concerns including weight gain, bone and brain health and hot flushes. Our Menopause Support Program focuses on incorporating nutrients like calcium and magnesium for healthy bones,
protein to support a healthy weight, and phytoestrogens to reduce hot flashes. We've got you covered.
Liver Support Plan
A nutritious eating plan that includes low glycemic, anti-inflammatory foods while limiting sugar, fat, and salt to help keep the liver functioning optimally.
Some foods and drinks can help protect the liver, while others can be harder for the liver to digest. This plan provides the best foods to support liver health including berries, cruciferous vegetables, beans, nuts, fatty fish, green tea, and whole grains.
Gut Healing Program
Gut health is so important. If the gut is unhealthy, every aspect of overall health can become compromised from
immunity, to skin quality and even mental health.
This detox program gives the gut a break from common irritants like grains and legumes. It incorporates gut-loving
nutrients like collagen and glutamine. We’ve also added fermented foods to help replenish the gut with good bacteria.
7 Day Detox Plan
This is going to be our most epic clean eating challenge ever. We challenge you to eat clean for 7 days. This is a family-
friendly meal plan so get the whole family on board!
We'll supply you with the complete meal plan, recipes and grocery list. Modify it to suit your needs and commit to the
challenge.
Arthritis Support Plan
Meal planning for clients with arthritis is important to lower inflammation, help manage joint pain and improve movement. This program includes essential minerals and vitamins that support bone and joint health such as calcium, magnesium, potassium, and vitamin C. Anti-inflammatory foods like omega-3 fatty acids, fibre, and antioxidants have also been added to help clients with inflammatory arthritis by alleviating joint stiffness and pain.
Skin Health Plan
This program features important nutrients like omega-3 fats, zinc, antioxidants, and polyphenols to boost skin health. It
is a high fibre, low glycemic plan with no added sugars to help manage insulin levels and provides probiotics and
prebiotics to support gut health. Eggs, nuts, soy, gluten, and dairy are eliminated in the program as these foods are
commonly linked to flare-ups. Sodium is limited to less than two grams per day.
Cancer Support Plan
An immune-supportive diet plan designed to minimise nutrition-related side effects during cancer treatment.
Cancer treatments often come with side effects that make cooking and eating a challenge. This approachable plan contains simple meals and snacks to help clients increase calorie and protein intake. It provides the proper nutrients and foods to mitigate nutrition-related side effects, help the body rebuild tissue, and boost energy and strength.
THINK WELL.
Happy Hormones (PDF)
This helpful guide can help support you to understand your key hormones and how imbalances in your hormones may be leading to unwanted symptoms of mood swings, brain fog, weight gain, low metabolism, sleep issues etc. This guide also provides simple, natural and practical ways for you to start to regain balance using food, movement and lifestyle as the medicine.
Cycle Syncing 101 (PDF)
Women, listen up!
If you are not tracking and syncing you movement, dietary intake and lifestyle to optimise your natural hormonal fluctuations of your infradian biorhythm you are not reaching your optimal potential. In this 'Living in Flow Kickstart Guide' we teach you all you need to know to get started in reaching your peak performance today! In this guide we share with you the life changing foundation principles contained in our signature program 'The Woman's Way'.
The Perimenopause Guide (PDF)
This guide is designed to help you understand the changes that occur in a woman's body (and mind) during perimenopause and menopause, as well as providing loads of practice, simple and do-it-yourself practices to help you move through this transition with ease, grace and vitality.
The Sleep Optimiser Guide (PDF)
Struggling to get a good night's sleep? Don't worry, we have you covered. In this guide you will find out how to create a sleep sanctuary, how to determine and work with your natural sleep chronotype and how to ensure your lifestyle and dietary intake supports a sound night's slumber.
LIVE WELL.
Yoga Nidra (MP4)
Yoga Nidra, also known as "yogic sleep," is a guided meditation technique that brings the body into deep relaxation while the mind remains gently aware. It has been shown to reduce stress, improve sleep, support emotional regulation, and promote overall mental and physical well-being. It is the perfect way to calm your nervous system down after a hectic day, or a gentle way to reset your energy levels early afternoon.
Sleep Optimiser Meditation
This sleep optimisation meditation combines deep relaxation techniques with binaural beats—sound frequencies designed to gently guide the brain into restful, sleep-promoting states. By calming the nervous system and encouraging slower brainwave activity, it supports deeper, more restorative sleep.
Heart-Brain Coherence Meditation
Practicing heart-brain coherence meditation daily can help regulate the nervous system, reducing stress and promoting emotional stability. This practices has also been evidenced to enhance mental clarity and resilience by synchronising heart rhythms with brain activity, leading to improved overall well-being.
High Performance Morning Meditation
This sleep optimisation meditation combines deep relaxation techniques with binaural beats—sound frequencies designed to gently guide the brain into restful, sleep-promoting states. By calming the nervous system and encouraging slower brainwave activity, it supports deeper, more restorative sleep.
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