Hauora Nutrition and Fitness

Hauora Nutrition and Fitness Hauora is a concept of total well-being and how we can encompass this into the big picture.

In a supportive environment we aim to optimize health, strength, structure and fitness, illuminating the best versions of ourselves.

What's it all worth if you're not loaded with TASTY SNACKS on a daily? Here's some great, quick, and easy HIGH PROTEIN i...
18/06/2026

What's it all worth if you're not loaded with TASTY SNACKS on a daily?

Here's some great, quick, and easy HIGH PROTEIN ideas to get you through your busy week!

A good daily target should aim for 1.6-2.2g/KG per day without negotiation!

Why do your protein targets matter?

💥Lean tissue retention
💥Supports a favourable body composition
💥Aids in satiety & reduces cravings
💥Recovery
💥Hormonal support

SAVE THIS FOR YOUR GROCERY SHOP REMINDER!

Feeling overwhelmed with your overall goal of dropping significant kilos of body fat? Feeling like it is just one big ma...
29/04/2026

Feeling overwhelmed with your overall goal of dropping significant kilos of body fat?

Feeling like it is just one big marathon of rabbit food, starvation, and cardio?

‼️ It truly doesn't need to be the way ‼️

✨️Realising that all your fat loss doesn't have to be employed all at once may take away some of that pressure and mental load to yield a better result!

Inserting DIET BREAKS into your overall process is an excellent strategic tool to enhance a person's overall progress and mental well-being during their dieting phase.

A diet break typically involves a temporary pause from a calorie deficit, allowing the body to reset and recover. This practice is usually installed after several weeks or months of dieting, bringing someone back up to maintenance to allow them to continue to perform optimally and allow for some psychological reprieve. Mentally, it offers a chance to enjoy foods that may have been off-limits, making the overall process more sustainable!

Now, this doesn't mean going YO-LO for 2-3 weeks, putting yourself back another month to fix what you sewed! It's just an effective strategy aiming to maintain progress while prioritizing both your physical and mental health. By carefully integrating these breaks into your overall plan allows for a more balanced approach, optimizing your results.

For many, a diet break can reinvigorate motivation, focus, and performance, allowing them to return to their dieting phase with a clear focus, continuing to progress for longer!

‼️Just because you bring your calories back up doesn't mean you will lose your results‼️
It's really just pulling you back to spring you forward!

Unsure where to start or wondering why you never get to where you want to go?

Feeling low in motivation, energy, and spice to life due to feeling as if you need to live in a calorie deficit?

Reach out via our DMS to start the conversation.
We're here to help!

FAT LOSS PHASES! When it comes to body transformations, the narrative around weight loss and weight gain is often oversi...
27/04/2026

FAT LOSS PHASES!

When it comes to body transformations, the narrative around weight loss and weight gain is often oversimplified. It’s crucial to understand that not all weight loss is positive, and conversely, not all weight gain is detrimental to your physique & well-being.
It will never be linear, but with a decent strategy, some patience & time, the results can be sensational!

👇

🔥 Start with calculating your TDEE and with a little patience, work out your "true maintenance."

🍌Periodize your nutrition
For example:
Week 1-4; 20% deficit
Week 5-8; 25% deficit
Week 9-12; 30% deficit

🥩 Prioritising protein in every meal will aid in satiety and prevent any unnecessary loss of muscle. Along with its higher TEF, protein is always number ☝

🍅 Think about the foods you will incorporate to keep you satisfied and less likely to want to chew your arm off or go YOLO!

🥑 A small amount of fat in every meal will slow digestion and leave you satisfied. Avocado, for example, has loads of bang for buck. Its density in fat and fibre makes it a really good option when dieting. Nuts are great as well, if controlled.

🥕 Remove any unnecessary snacking. Sticking to 4 meals a day will leave you satisfied and comfortable.

💦 Increase your water intake throughout the day. More so before and during meals to help with any temptation to over eat.

🏃‍♀️ Periodize your NEAT
For example:
Week 1-4; 8k steps
Week 5-8; 12k steps
Week 9-12; 15k steps

🚴 Add cardio strategically to use as a tool to increase the deficit. REMEMBER - YOU CANT BUY BACK CALS & NUTRITION COMES FIRST!

💤 Prioritise your sleep
Aim for 8 hours a night. The more you concentrate on your recovery, the less likely you'll slip in your nutrition, and your training will markedly improve!

‼️And lastly, always prioritise your LIFTING in a DEFICIT‼️
It will maintain your muscle mass, which is your health, your protection, and your overall look!
IF YOU DON'T- You'll be soft, you'll lose all of your hard work & your proportions will be F**Ked

If you're feeling as if it's impossible to move forward w your physique goals, reach out!
We love the conversation ❤️

The koru is very symbolic to new life, beginnings, growth, peace, and regeneration. Emersed in nature is such an essenti...
31/12/2025

The koru is very symbolic to new life, beginnings, growth, peace, and regeneration.

Emersed in nature is such an essential place where I can reground myself and make space. Allows me to reset, create calmness, and go again, so yesterday was a perfect way to end 2025!

To start the year in the mountains and jungle of Borneo, to my back yard in NZ - which I've never really explored - I feel incredibly fortunate!

I want to thank you ALL who I had the pleasure of emersing myself around in 2025.
It was another BIGGIE - I would like to particularly thank the ones I could be completely raw in front of along with the ones who just made me laugh and got me through!

❤️ You all bring so much joy, laughter & support along w so many thought-provoking connections ❤️

I am forever grateful that I get to cultivate meanful work every single day, watching you all grow, develop, and evolve. Without each and every one of you, none of this would be possible!

So a big THANK YOU TO ALL MY CREW!

✨️ May we reap what we sew and bring new opportunities, possibilities & fortunes ✨️

This year, I would love to bring in more connections, creativity, playfulness & space!

What are the KEYWORDS that you would like to DRAW IN in this year? - I'd love to hear!

💫 HAPPY NEW YEAR TO ALL 💫

LET'S BRING IN 2026 W ALL THE ENERGY & CLARITY

🌿 KIA ORA 🌿

11/10/2025

🫘 PLAYING WITH LEGUMES IS DELICIOUS! 🫘

Work snack? School lunches? Mid-afternoon pick me up? Sunday arvo snacks that won't send you in the wrong direction?

🧡 This RED LENTIL HUMMUS is super QUICK, EASY & FULL OF GOODNESS 🧡

⚠️ SAVE FOR YOUR ALL YOUR SNACKY NEEDS! ⚠️

Ingredients

1 cup red lentils
2 T tahini
1t smoked paprika
1t ground cumin
Drizzle of garlic olive oil
Squeeze of lemon juice
Salt to season
Carrot sticks and your favourite crackers to serve

Method

1️⃣ Wash your red lentils well, cover with water, and bring to the boil in a heavy based pan. Turn to a simmer and cook until tender or about 10 mins.

2️⃣ Place everything into a high-powered blender and mix until super smooth.

3️⃣ Place in the fridge to cool w a sheet of cling film and an air-tight container to keep fresh.

4️⃣ Serve with carrot and / or celery sticks and your favourite crackers.

💭 Many store-brought dips can be filled w additives that tend to upset my gut, along with the very first ingredient being some very average oil.
Spending ten minutes whipping up this little number just allows me to play with flavours and be filled with nothing but goodness!

It's always a massive crowd pleaser! 👏

Unsure about what to eat?
Or how your food may be affecting your performance in many areas of your life?

Comment LOST below to start the conversation!
Or slide into our DMs where we can answer your questions!!

Prep your week well, guys!
Happy Sunday ✌️

I am so fortunate to work with every lifespan, every single week! From 11-78 years young! From the formative school year...
08/10/2025

I am so fortunate to work with every lifespan, every single week! From 11-78 years young! From the formative school years to pregnancy to the older years and everything in between. From this, I can honestly say, what screams at me so loudly every single day, MUSCLE MASS is truly the unsung hero of our overall health!

Many people associate resistance training with just aesthetics, but the benefits of building muscle go way beyond just looking good in a mirror.
It’s truly only the 🍒 ON THE 🎂!

💡Did you know that having more muscle mass can significantly help regulate blood sugar and improve insulin sensitivity? This means not only a lower risk of diabetes but also better energy levels throughout the day!

🫀Strength training contributes to better cardiovascular health. By engaging in regular resistance exercises, you enhance your heart’s efficiency and reduce the risk of heart disease.

🦾Let’s not forget about functional independence as we age! Building muscle helps prevent falls and fragility, ensuring that you can perform daily activities with ease. The stronger you are, the more capable and independent you remain.

🧬Along with all of this, lean tissue is all involved with hormonal regulation and helps mitigate inflammation.

So, if you haven’t already, it’s really time to start taking your muscle mass % seriously. You’re strength to body weight ratio matters, POTENTIALLY MORE THAN YOU REALISE!

💥Unsure where to start? Anxious or uneasy about entering a gym? Frustrated in your lack of progression ?

Drop us a line to start the conversation.
Your future self is going to thank you!


Now tell me again how more muscle will make you look "bulky" or less femme.... This is a fine example of how spending an...
28/01/2025

Now tell me again how more muscle will make you look "bulky" or less femme....

This is a fine example of how spending an extended period of time in a small surplus will replay so well in your body composition goals.

Phoebe was by no means in a position where she needed to lose weight. But she wanted to improve. I feel like a broken record here, but bringing up your calories, so YES, eating more and building your strength will equate in you looking better! - YOU NEED CALORIES & LIFTING TO BUILD THE BODY THAT YOU KEEP TALKING ABOUT!

just allowed me to feed her. She learnt basic movement patterns with me, and then, with the fuel, has just smashed her training and has gone from strength to strength.

This is a transformation that was under a year and a half. Going from an 8-10 bodyweight reverse lunge to 25kg for 12 reps a nice comparison. Her upper body has had the same progressions. From day to day, it's truly hard to see how far we come, but bring all those baby steps together, it's excellent ❤️

Once we peeled her back, rehabbed her lower back, and taught her better movement patterns, we could really start to push the intensity.

Good things take time, but in the grand scheme of things, is it really that long?

looks freakin' great, and she doesn't spend any money on regular physio appointments anymore! All of this is so great, but I think the biggest thing I would like to highlight is Phoebe has gone from this shy, very reserved, held back chick-a-dee to this confident, individual who is really expelling who she truly is! Let those curls out babe! 😉

She is in love with her body, and I can't get enough of her talking about herself in a certain light!

If you want an example of a strong lady, this is it! Beating all odds and knowing what she wants!

Let's see what happens this year! Probably a whole heap more growth and more tatts! 🤣

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