The Local Club

Mother’s Day Giveaway 💕
Winner drawn Sunday morning, 8am

This is my very first Mother’s Day… and it feels really special.
I wanted to share a little bit of that and give back to another mama in our community 💘

Whether she needs time to move her body, a moment to reset, or just something for her… this one’s for her.

What you’ll win
• 5 x Reformer Flow classes
• 1 x Recovery Boot session
• $100 The Farmers Daughter voucher

How to enter
• Tag a mama who would love this
• Share to your story for an extra entry

So excited to gift this to one of you x

Weekly TLC Schedule 🌿 —— booking link in bio.

[Class Offerings]
• Reformer Flow
All levels welcome. A fun but challenging full body workout on the reformer, designed to build strength, control and confidence.

• Reformer Strength
A stronger reformer class for those wanting a midweek challenge. Expect full body work, layered movements and heavier springs or weights, while still moving with control.

• Mat Strength
All levels welcome. A slow, spicy and rewarding mat based class using weights and props to build strength, balance and body awareness.

• Sculpt Strength
A mat based class designed to lengthen, sculpt and strengthen. Expect holds, pulses and slow reps for that Saturday morning burn. Bring the family, all welcome.

Confidence blooms when you honor your body as it is today.

It’s not about perfection, it’s about beginning and embracing the journey.

Ready to start? Message me to book your in-person or online session. xx

Send me a message to book your in person or online session let’s begin.

Confidence grows when you choose to meet your body where it’s at, not where it used to be.

Send me a message to book your in person or online session ♥️

2025 is “The Cycle Syncing Girlie” era.
— move, eat and become the most aware of your unique cycle so you know exactly what to do to support the four beautiful phases your body goes through each month.

DM for more info x

Male vs female | Hormonal change’s — explained!!!!!

Has anyone ever been curious to why your energy changes throughout the month? It might be time for a little lesson in the wonders of the menstrual cycle🩸

Our bodies go through distinct phases, each with its own rhythm and needs.

🌸After menstruation, we often feel a surge of fresh energy during the follicular phase, ready to take on new challenges.

☀️As ovulation approaches, our hormones peak, bringing heightened creativity and social energy.

🍁But as we move into the luteal phase, it’s natural to slow down, crave rest, and focus inward as our bodies prepare for the next cycle.

🩸Finally, during menstruation, our energy is at its lowest, and our bodies need rest and recovery.

CHECK OUT THE GRAPH — To better understand these shifts, let’s compare our female cycle to men’s hormonal cycle, which operates on a 24-hour rhythm.

🚹Men typically feel their most energized and focused in the morning when testosterone peaks, maintaining high energy through midday. As the day progresses, their energy naturally declines, reaching its lowest at night, which aligns with their need for sleep and recovery.

🚺In contrast, women experience these fluctuations over approximately 29.5 days, with energy levels rising and falling in harmony with their menstrual cycle. By recognising these patterns, women can align their activities with their natural rhythms. Embracing high-energy days for creativity and productivity, and using lower-energy days for rest and reflection.

Understanding these changes isn’t just empowering—it’s a way to work with your body, not against it.

So next time someone wonders why your energy ebbs and flows, you can share this post with them!! Aka Boyfriend, brother, dad, mum, grandparents etc etc

Xx

Getting in tune with your body, pushing limits, eating food that fuels rather than destroys, lifting heavy but also knowing when it’s time to slow down and change your pace is the most powerful control you could ever have.

I am starting complimentary consultations in May for TBK Online! I’ve never offered online training before so this is extremely exciting.

[TBK Online]
• 12 weeks to feel into your body and get to know yourself better than you ever have.
• pilates, strength, mobility, nutrition & mindset.
• meal plans & weekly shopping list

Send me a message to book your call 🫶🏽

My three ‘pre period’ tips 🩸

1. Prepare your meals & drink more water than you usually would.
- Food high in iron, vitamin C! Iron is found in our red blood cells so each month there is a loss in iron through our menstrual blood.
*We lose around 40-60ml of blood each month.

[Iron helps our muscles and brain function. It also plays a key role in energy production and immunity building]

2. Keep moving: Even though I may feel tired, staying active helps my mindset and my body. Getting outside and getting in my vitamin D too 🫶🏽

Ways I like to keep moving for my mind and body..
- Booking in my pilates classes ahead of time
- Taking 10-15 min for a guided meditation at the park, on the beach or even just at home on my mat or on my bed.
- YouTube a slow yoga practice
- Stretching from home
- 20 min sauna stretching
- A walk through the forest or around nature

3. Sleep
Insomnia is a symptom of pre menstrual syndrome (PMS) so getting into bed 30-45min earlier than you normally would to wind down can be so beneficial. A good nights rest tonight sets you up for a great day tomorrow.
Set your bed time app on your phone to alert you to start ‘winding down’ 1 hour before bed. Try journaling or listening to a guided sleep meditation before bed

❤️ I would love to know if you also have a ‘go to’ pre period tick list x

Rest & recovery | is just as important as moving your body.
__
We stopped in at the new recovery spot in Uluwatu for a hot & cold therapy session!!
__
What’s so good about hot & cold therapy?
- Instant boost in energy and mood
- Improves your blood circulation around your body
- Reduce inflammation and swelling in the body
- Great for mental clarity and staying alert

Have you done an ice bath or tried hot & cold therapy?

The Six Week Kickstart | begins on Monday!

• A personalised 6 week training programme created on day one, unique to your ability, goals and fitness journey.
• Access to all workouts via true coach
• 12 x one on one personal training sessions
• 1 x 30 minute infrared sauna
• Nutrition and lifestyle guidance
• Entry to Solstice, use of towels and water.
• Community support
• Txt support from Kobi throughout your journey
• 1 month TBK membership
One off payment $790

Valued at $1900💥

The ‘Six Week Kickstart for Women’ Monday 6th Feb - Friday 17th March.
——
Thank you to everyone who attended the ‘Four Week Feel Good’ programme! Applications are now open for the first ‘Six Week Kickstart for Women’ of 2023.

This programme is designed to create a stronger, happier and more focused you. All programmes are suitable for a variety of skill levels, and are tailored to your individual needs.

The programme includes:
• Creating fitness goals and a targeted plan
• Resistance training (correct form for safety and muscle growth)
• Women’s wellness (pelvic floor and cycle training)
• Weekly one-on-one PT sessions and group classes
• Nutrition and lifestyle
• Supportive community

Spaces are limited - be quick!

Email [email protected] for more info and booking✨