Grace Russell Coaching

Doing everything “right” but still feeling exhausted?

💭 Waking at 3am?

⚖️ Struggling with stubborn weight gain?

🔥 Feeling stressed, overwhelmed or not quite yourself?

You’re not broken.

Your body is communicating something.

🌊 Join me at & :

Women’s Health, Hormones & The Sea🌊

A practical and empowering conversation where I’ll share the same principles I use with clients to better understand hormones, energy, stress and recovery.

My approach combines modern hormone science with nutrition, movement, nervous system support and the Eastern wellbeing practices I’ve studied throughout Asia. 🌿

No fads.
No extremes.
No overwhelm.

Just simple tools that help you work with your body, not against it.🌿

📍 Japanese Gardens, Tramore

🗓 Sunday 21st June

⏰ 4pm

🎟 FREE EVENT

Every woman can learn at little from this , lets me show you a little of what the Eastern world taught me this year …🌎

🌊 FEEL LIKE YOURSELF AGAIN 🌊

Tired, overwhelmed, running on empty, and promising yourself you’ll start looking after YOU “when things calm down”?

What if one small reset could change everything?

To celebrate Vitamin Sea Festival, I’m giving away a private Beachside Wellness Reset for one lucky woman 🤍

This isn’t just a training session.

It’s a chance to step away from the noise, reconnect with yourself, and gain clarity on what your body actually needs right now.

✨ 1:1 Wellness Consultation
✨ Hormone & Nutrition Review
✨ Beachside Movement Session
✨ Personalised Action Plan
✨ Tea by the Sea

Together we’ll look at your energy, nutrition, movement, recovery and daily habits, so you leave with practical tools you can start using immediately.

To enter:

🤍 Follow
🤍 Like this post
🤍 Tag a friend who deserves a reset
🤍 Share to your stories for an extra entry

Winner announced during Vitamin Sea Festival 🌊

Because sometimes the most important person to invest in… is you.

Good luck ladies 🤍

If you crash at 3pm… this is the one. 👇

🥜 Peanut Butter Protein Chia

Not because it’s trendy.

Because it’s strategic.

Most women don’t have an energy problem.

They have a blood sugar regulation problem.

When meals are too carb-heavy or protein is low:

⬆ insulin spikes

⬇ blood sugar crashes

⬆ cortisol rises

Cue cravings. Brain fog. Irritability.

This works because:

✔ Chia = soluble fibre → slower glucose release

✔ Peanut butter = healthy fats → steady fuel

✔ Added protein = stabilises insulin + supports neurotransmitters

Translation?

More stable energy.⚡️

Fewer afternoon cravings.🍫

Better focus.👩‍💻

But here’s the part most don’t realise…

If your overall protein intake is low

or you’re under-eating earlier in the day

even the “right snack” won’t fix the crash.

That’s where strategy matters.📉

I have one that’s incredible for mood swings & PMS.

If you want it next week, drop a 💛 and I’ll share it.

ROOTED 🌿

ONE SPOT just opened up!

Join us 🙏

An evening to step out of survival mode, reconnect with your body and give yourself space to reset.

Inspired by the Wood Element in Traditional Chinese Medicine the energy connected to growth, emotional flow, movement and release this immersive evening is designed to support the nervous system through grounding practices, gentle movement and restorative sound.

When Wood energy becomes stagnant, it can show up as stress, overwhelm, irritability, tension, fatigue or feeling emotionally stuck.

Together we’ll explore simple supportive tools and practices to help the body soften, regulate and reconnect.

The evening will include:

🌿Mineral mocktail on arrival
🌿Grounding outdoors at the Abbey
🌿Wood Element wisdom & seasonal guidance
🌿Gentle lymphatic movement
🌿Sound Bath Meditation with Anne from Bare Sound
🌿Herbal tea, connection & Q&A

Sound baths use the resonant vibrations of instruments such as singing bowls and gongs to help calm the nervous system and guide the body into a deeply restorative “rest and digest” state supporting relaxation, emotional wellbeing and inner balance.

📍 The Abbey Room at Quin Coummunity Centre V95RX75
🗓 Sunday 14th June
⏰ 6.30pm – 9pm

Limited spaces available ⏰

To book, message or contact number 086-3349105 🌿

“She didn’t just lose weight… she got her life back.”

So many women I work with don’t just feel “overweight”…

They feel stuck.

Stuck in routines
Stuck in low energy
Stuck in a body that doesn’t feel like theirs anymore

That was Norah before she started.

Low mood.
No motivation.
Inflammation in her body.
No energy to exercise… or even think about herself.

And like so many women — she kept putting it off.

“Next week.”
“Things are too busy.”
“I’ll start when I feel better…”

But here’s what changed everything:

👉 She decided to start anyway.

Within TWO weeks…

✨ Her energy lifted
✨ Her mood improved
✨ Her confidence came back
✨ She had focus again

And then something incredible happened…

She didn’t just change her body —
She started changing her LIFE.

She set up her reflexology business
She went back to work
She found her drive again

And yes… she lost weight too.

But in her words?

That became the least important part.

Because when you feel good again…
When you have energy…
When you believe in yourself…

Everything else starts to fall into place.

If you’re reading this and thinking “this is me”…

Take this as your sign.

Stop waiting.
Pick your start date.
And back yourself.

Because you’re not too late.
You’re not too far gone.
And you are absolutely capable of feeling like YOU again.

Message me “START” and let’s get you there 🤍

Do you wake up already exhausted, bloated, foggy and flat even when you’re “doing everything right”?

So many women I work with tell me:
“I don’t feel like myself anymore.”

They’ve tried:
• cutting carbs
• skipping meals
• counting calories
• being stricter

And instead of more energy…
they feel more drained, more frustrated, and more stuck.

Here’s the truth:
Your body is not broken.
Your systems are overwhelmed.

When hormones, gut health and your nervous system are out of sync, your body cannot create energy no matter how “good” your diet is.

This is why willpower never works long term.
And why your body is asking for support, not punishment.

ROOTED 🌿

An evening to step out of survival mode, reconnect with your body and give yourself space to reset.

Inspired by the Wood Element in Traditional Chinese Medicine the energy connected to growth, emotional flow, movement and release this immersive evening is designed to support the nervous system through grounding practices, gentle movement and restorative sound.

When Wood energy becomes stagnant, it can show up as stress, overwhelm, irritability, tension, fatigue or feeling emotionally stuck.

Together we’ll explore simple supportive tools and practices to help the body soften, regulate and reconnect.

The evening will include:

🌿Mineral mocktail on arrival
🌿Grounding outdoors at the Abbey
🌿Wood Element wisdom & seasonal guidance
🌿Meridian-inspired release practice
🌿Sound Bath Meditation with Anne from Bare Sound
🌿Herbal tea, connection & Q&A

Sound baths use the resonant vibrations of instruments such as singing bowls and gongs to help calm the nervous system and guide the body into a deeply restorative “rest and digest” state supporting relaxation, emotional wellbeing and inner balance.

📍 The Abbey Room Community Centre .
🗓 Sunday 14th June
⏰ 6.30pm – 9pm

Limited spaces available.

To book, message me or Book with Anne Bare Sounds 086-3349105 🌿

was exercising every day and eating the ‘right foods’… but still felt exhausted.”

Sara thought she just needed more discipline.

Years of under-eating.
Over-training.
Trying to stay in control of her weight.

One treat meal…
then straight back to restriction on Monday.

The cycle so many women know all too well.

But Sara’s biggest win wasn’t just physical.

“Honestly… I found myself again.”

Not as a mother.
Not as an employee.
Not as everyone else’s support system.

Just me being me.

Instead of chasing the scale, we focused on:

✨ Nervous system support
✨ Nutrition that fuelled her busy corporate life
✨ Training that worked with her body
✨ Learning when to push… and when to rest

No restriction.
No constant calorie counting.

Just an approach that helped her body feel safe again.

Now her family notice the difference in her:

More energy
More confidence
More calm

And the weight loss?

That became the bonus, not the obsession.

If you relate to Sara’s story…

🤍 Coaching details are in the link in my bio.

Most women are snacking wrong for their hormones 🥜

Most women snack…

but very few are choosing snacks that actually support their hormones.

And this is where cravings, energy dips, and stubborn belly fat start to creep in.

Because when your snacks spike your blood sugar →

you’re left chasing energy, fighting cravings, and feeling out of control around food.

This is where pistachios are a game changer.

They’re one of the most underrated hormone-supporting foods:

→ healthy fats to support hormone production

→ plant protein to stabilise blood sugar

→ fibre to support gut + estrogen balance

Simple… but powerful when used right.

That’s why I love these pistachio power dates 👇

A snack that actually works with your body, not against it.

✨ balanced

✨ satisfying

✨ hormone supportive

This is how I coach my clients small, strategic shifts that create real results.

If you want more simple hormone-friendly food swaps like this…

💚 double tap this post

💾 save it to try later

If you feel like you’re always hungry…

It’s not a lack of discipline.

It’s usually because your meals aren’t keeping you full.

Most women are:
❌ too low in protein
❌ too low in fibre
❌ relying on quick carbs

Which leads to:

Energy crashes
Constant snacking
Cravings later in the day

This is where this chia bowl works 👇

✔️ Protein → keeps you full + supports metabolism
✔️ Fibre → slows digestion + stabilises blood sugar
✔️ Balanced macros → steady energy, fewer cravings

This is how you support fat loss without constantly thinking about food.

Inside my coaching, this is the shift we make.

You don’t need less food.

You need better structured meals.

Snack or Dessert … Give this a save , so you have a tool to use every week !