BeneFITyou

The thing about small habits… 🌿

They compound. Ten minutes of movement or journalling becomes a calmer morning. A calmer morning becomes a better day. A better day makes it easier to choose the movement. The movement builds the energy. The energy changes everything.

This is exactly the approach we take inside BeneFit You. Nothing extreme. Nothing that requires you to overhaul your whole life. Just small, intentional, consistent choices - with support around you so you actually stick to them.

We have 6 spots open in our small group sessions right now. If this month feels like the moment - I'd genuinely love to be part of it.

Our 28-Day Confident Kickstart is $200 NZD - this gives you up to 4 sessions a week, a personal consult with me, and full access to Move Nourish Thrive online. That's your whole foundation, sorted.

Or if in-person doesn't work for your life right now - Move Nourish Thrive online is $14 week and you can start tonight. No waiting for Monday. No waiting for the perfect time.

And if you want something truly personalised - I have just one spot left for private 1:1.

Send me a message, and let's have a chat about what option might work best for you.

👉 benefityou.co.nz/pricing-plans/list

I started waking up 10 minutes earlier. Here's what happened. 🌿

Okay, hear me out on this one.

Because I know what you're thinking. Ten minutes? That's nothing, Mel.

But honestly? It's changed my whole morning.

Here's the thing - I'm a mum of a five year old, and a 22 month old who is still breastfeeding and waking up multiple times at night. My mornings used to go from zero to chaos in about 30 seconds flat. Eyes open, kids right there, brain immediately in logistics-mum-mode. By the time I'd got everyone sorted and out the door I hadn't had a single moment to just... BE.

So this month, I'm waking up ten minutes before everyone else. Just ten.

And in those ten minutes, I journal. Nothing fancy. No prompts. No gratitude lists if I don't feel like it. Just whatever is in my head - thoughts, worries, things I'm looking forward to, what I want to feel today.

It sounds so small. And it is. But those ten minutes are mine. Before the day takes over. Before I'm in service to everyone else.

And what I've noticed - in just the first few days - is that I move through the rest of my morning differently. Calmer. More intentional. Less reactive.

That's the power of a small, consistent habit. Not a dramatic morning routine with cold plunges and green juice 😂 - just ten quiet minutes before the world wakes up.

If your mornings feel like chaos from the second your alarm goes off - I want you to try this. Just ten minutes. Just for this week. And notice the small shifts.

What's one thing you could do with ten quiet minutes in the morning? Tell me below 👇

Still time to join us tonight 🥊

Boxfit at 6:15pm and 7:00pm tonight - in our private boutique studio based in Royal Heights.

If you've had a relaxed public holiday day and you want to finish it feeling really good - come join us! 🤩

You don't need to have trained before. You don't need to know what you're doing. You just need to show up and I'll take care of the rest.

That's what I do. That's what this studio is built for. So you can show up as you are, move where you're at, and feel supported doing it.

We still have 6 spots open in our small group memberships this month. And one last 1:1 spot for the woman who wants something truly personalised.

If tonight feels like your night - send me a message. I'll get you sorted 💚

👉 benefityou.co.nz/pricing-plans/list

It's the 1st of June — new month, fresh energy, and a public holiday 🎉

And I just want to quickly remind you that all sessions are on as normal today 💪

And I want to share why that actually matters - not just as a reminder, but because I think there's something really powerful in it.

The women who make the most lasting progress? They're not the ones who train hardest.

They're the ones who show up on the days it would be easy not to.

The public holiday. The rainy morning. The week they're tired. The day they nearly talked themselves out of it.

Those are the sessions that build something. Not just fitness — character. Self-trust. The quiet knowledge that when you say you're going to do something, you actually do it.

I'm doing my strength session this morning. Public holiday and all. Not because I'm some kind of machine — but because I know how I'll feel afterward. Stronger. Clearer. More myself.

If you've been thinking about joining us - a public holiday morning is honestly one of my favourite times to come in. It's quieter. There's no rush. And there's something really special about choosing yourself when the rest of the world is having a sleep in.

Sessions today:
📍 Monday 12:30pm - Fit & Fabulous
📍 Monday 6:15pm — Boxfit
📍 Monday 7:00pm — Boxfit

Come on. Love to see you at a session.

Book via website/app, or PM Mel and I can help you out 😀

I want to tell you something honestly.

The hardest part is not the training. It's not the food. It's not even finding the time.

The hardest part is starting. And then starting again. And again. Until it just becomes what you do.

That's what I help with. The starting. The sticking. The "I actually did it" feeling that keeps you coming back.

Right now there are 6 spots open in our small group sessions here in Royal Heights. Six women who get to come into a studio where they are genuinely known, supported, and coached by someone who gets it.

And I have ONE spot left for 1:1 private coaching. One. If personalised, dedicated support is what you've been needing - this is it, and once it's gone, it's gone.

Here's how to work with me:
💪 Small Group Sessions - $200 for the 28-Day Confident Kickstart Up to 4 sessions a week + personal consult + Move Nourish Thrive access
💻 Move Nourish Thrive online - $14/wk Flexible. Real. From anywhere.
✨ 1:1 Private Coaching - 1 spot only

Message me directly and to have a quick chat which option is right for you.

If June is your month - let's make it count.
👉 benefityou.co.nz/pricing-plans/list

Just a little reminder that all sessions are on as normal this long weekend...

Our monday options are:

12.30pm Fit & Fabulous (Hobsonville)

Then our evening sessions in studio....
6.15pm BoxFit
7pm BoxFit

Remember to book your spots either via website or app, or can PM Mel and I can help 😀

Tomorrow is the 1st of June and I am SO ready for it 🌿

Can I just say - I actually love this time of year.

I know, I know. It's cold. The mornings are dark. Everyone else is hibernating.

But for me? June feels like a fresh start. A new month, new energy, new focus. And if you've been waiting for a sign to start something OR to take your fitness results to the next level - honestly, this is it right here. One sleep away.

Today I want to ask you something simple.

What's the ONE thing you want to feel different about by the end of June?

Not your whole life. Not a massive overhaul. Just one thing.

More energy in the mornings?
Stronger in your body?
Less pain when you move?
Finally consistent with your movement?
Feeling more like YOU again?
Maybe there is even a specific exercise you want to nail that technique on or use heavier weights while doing it eg squats, leg press, chest press etc...

For me this month, I'm doubling down on consistency with a few non-negotiables. Protein in the first hour of waking. Ten minutes of journalling before the day runs away from me. Three strength sessions, three runs, Pilates once a week, and hitting my 10,000 steps every single day. And finishing my day with writing down my wins & gratitude for the day. Each of these are non-negotiables I have been building over time, stacking those habits, and this month it's about bringing it together and being consistent.

Not because I'm trying to be perfect. Because I know how those habits make me feel. And I want to go into July feeling really good, and finishing knowing that I have been consistently showing up as the Next Level Version of ME.

What about you? What's your one thing for June?

Drop it below - I genuinely want to know 👇

And if "finally getting consistent with my training" is on that list - keep reading this week. Because I think I might be able to help with that 💚

(Pic of today's little snow adventure with Miss 5yr and Miss 21m - one of my reasons for staying fit & strong, so I can take them on adventures and run around after them 😅)

Saturday morning small group sessions — Bodyfit here in Royal Heights 💪

There is genuinely nothing like a Saturday morning workout with a group of women who have chosen themselves for the weekend. The energy in the studio right now is incredible and it only gets better as more women find us 🌿

Speaking of which - I have something exciting coming in June and I can't wait to share it with you all. A morning event. In person. For women who want community, movement, nourishment and real talk about how to feel stronger this winter. More details coming very soon - keep your eyes peeled 👀

Happy Saturday everyone! How are you moving today? 🌿

Can we talk about winter eating for a second?

Because I see so many women either going into full restriction mode ("I need to stick to my diet, no junkfood.") or completely giving up ("It's winter, it's too hard to eat not too eat that 2nd helping. I'll start again in summer.").

Both of those approaches leave you depleted, unmotivated, and further from where you want to be.

As a Women's Strength & Confidence Coach, here's what I actually recommend for winter:

🥩 PROTEIN first, every meal - it keeps you full, supports muscle recovery, and stabilises your energy. Aim for a palm-sized serve at every meal.

🥣 Warm nourishing meals - lamb, salmon, hearty soups, roasted vegetables. Winter food can be GOOD for you and deeply satisfying at the same time. And remember to balance your meals out with good carbs too - think oats, grainy bread, kumara, pumpkin, carrots, lentils, beans, long grain rice or brown rice.

🫐 Eat the rainbow even in winter - frozen berries in your morning smoothie. Roasted root veggies, dark leafy greens with olive oil. Colour = nutrients.

💧 Hydration doesn't stop in winter - we just forget to drink water when we're cold. Herbal teas count. Stay hydrated.

🚫 Stop punishing yourself with food — food is not your reward or your punishment. It is fuel and it is pleasure and it deserves to be both.

You don't need a strict diet to get stronger this winter. You need consistent nourishing food that supports the movement you're doing.

Simple. Sustainable. Real. That's what we're about here 🌿

What's your go-to winter meal? Drop it below — I'd genuinely love to know 👇