Evolve Health & Wellness Co

Evolve Health & Wellness Co Busy women tired of pushing, ready to heal
Nutritional Medicine | Health Coach
PCOS & autoimmune resolved. Doing it again with toddlers 😅 My mission?

With a BHSc in Nutritional Medicine and Lifestyle Coach certification, I help busy families build lasting healthy habits with easy routines and fuss-free, nutritious recipes. To make it easy for parents to raise adventurous eaters and create a healthier, happier home. Packed with practical meal prep tips and smart food swaps, I’m here to help you build habits that grow with your family’s changing

needs. Let’s make healthy living feel natural, simple, and more enjoyable. Because life’s too short for bland meals and boring routines!

🌱 Real food – Quick healthy family recipes
🥑 Easy meals & prep tips for busy parents
✨ Empower kids to enjoy healthy food
🔥 Simple habits to reduce stress, feel energized and balanced

19/08/2026

I’m still recovering from the flu and loosing my voice. It’s been a big couple of weeks and my stress load has been high. Staying in bed felt like a sensible choice!

But I noticed something.

The resistance I was feeling wasn’t my body saying no.

It was just the discomfort of starting - the gap between warm bed and cold morning. Two minutes of uncomfortable that I knew would pass the moment I got moving.

So I went. And gave maybe 60%. And it was exactly what I needed to feel energised and not drained.

This is what I’ve learnt over the years:

There are 2 kinds of resistance.

One is your body genuinely asking for rest. This is when you feel depleted, unwell, running on empty. That one deserves to be listened to.

The other is the friction of beginning. The rain when you need to leave the house. The cold floor before your exercise session. That two minutes of “I don’t feel like it” that disappears the moment you start (or occasionally half way through the session 😂).

Learning to tell the difference is one of the most useful things you can do for your wellbeing.

Because when you can tell them apart you stop pushing through when you need rest AND, you stop letting friction talk you out of the things that actually fill you up.

It takes practice.

But once you start noticing, life starts to feel more balanced.

What’s one thing you almost talked yourself out of recently, and you’re glad you didn’t?

Keep noticing - practice makes progress 😉

I buried my head in the sand. I convinced myself this was just life now.The fatigue.The inflammation.The weight that kep...
29/07/2026

I buried my head in the sand. I convinced myself this was just life now.

The fatigue.
The inflammation.
The weight that kept creeping on.
One injury after another.

Maybe it was just perimenopause.

Maybe this was simply what my forties felt like.

But it wasn’t.

My body had been trying to get my attention for a long time.

Eventually, I stopped trying to push through and decided it was time to listen.

The changes quieter than I expected.

Waking up feeling rested.

Watching the golden light twinkling across the water on morning walks.

Hearing my daughters laugh and feeling energised and present enough to laugh and play more.

Dancing in the kitchen, or anywhere - music filling the room.

My body started feeling and moving the way it used to - connected, strong and fluid.

Walking tall again without thinking about it.

Life started feeling lighter instead of harder.

I’ve come to realise that feeling settled isn’t the absence of difficulty. It’s the presence of yourself.

Sometimes - not always, but sometimes - it begins with one small shift that helps you find your way back.

When was the last time you felt like yourself again?

In 2.5 months 7kg+ gone. Four injuries that accumulated over years - one by one, then all at once - mysteriously disappe...
17/07/2026

In 2.5 months 7kg+ gone. Four injuries that accumulated over years - one by one, then all at once - mysteriously disappeared.

Inflammation and puffiness - also gone. Achilles healed enough to wear heels at work again if I want to - woo!

The healthiest I’ve felt - body and mind - in years.

This is what happens when you start listening to your body 💛

Feels good to be back. More to come.





You don’t need a perfect and elaborate plan to change your life.You just need capacity to start, and capacity comes from...
27/02/2026

You don’t need a perfect and elaborate plan to change your life.

You just need capacity to start, and capacity comes from supporting your nervous system first.

When your system feels safe:
- Stress reduces
- Energy steadies
- Clarity & capacity returns
- Habits start to stick

Start small, gentle and with support.

Calm before change.

💛 Follow for simple nervous-system support.

We kept Lunar New Year simple this year.Vietnamese food at home.A table covered in red, gold and glitter.Lanterns made w...
17/02/2026

We kept Lunar New Year simple this year.

Vietnamese food at home.
A table covered in red, gold and glitter.
Lanterns made with sticky sheets, pompoms and sparkles.
Red envelopes for the toddlers savings tins.
A Vietnamese pop dance party.

Small things.

Some of my fondest childhood memories are the ordinary ones - the smell of nems cooking and family chatter and laughter around the table.

So now we’re building our own, slowly 😀

Do you celebrate Lunar New Year or have traditions you love?

Happy Lunar New Year to those celebrating 🧧

Quinoa, Fennel & Butter Bean Lemon Salad 🥗A simple, grounding meal that doesn’t ask much of you.Steady energy. Easy dige...
10/01/2026

Quinoa, Fennel & Butter Bean Lemon Salad 🥗

A simple, grounding meal that doesn’t ask much of you.

Steady energy. Easy digestion. Nothing complicated.

Why it’s supportive:

- Quinoa + butter beans > steady fuel
- Fennel > gentle on digestion
- Lemon, parsley & EVOO > fresh, light, nourishing

Ingredients:
- Quinoa
- Fennel
- Butter beans
- Parsley
- Extra virgin olive oil
- Lemon
- Sea salt

Optional:
Add extra protein if your body needs it.

Nervous system note: A simple, grounding meal that supports steadiness rather than stimulation.

💛 Follow for simple nourishment that supports the nervous system.

Amanda x

If stress feels quieter but constant,you’re not imagining it.It’s the mental load.The background tabs always open.The fe...
29/12/2025

If stress feels quieter but constant,
you’re not imagining it.

It’s the mental load.
The background tabs always open.
The feeling of being “on” even when nothing is urgent.

That kind of stress doesn’t always look dramatic,
but it still costs energy.

Support doesn’t have to be extreme to be effective.
Often, it’s the small things done consistently that create the most relief.

Pausing.
Letting your nervous system settle.
Choosing one thing instead of ten.

What’s one thing you could do today to quiet your mind - even a little?

Save this if it feels familiar 💛

14/12/2025

Those old wives’ tales really knew their stuff.

When your nervous system is overloaded, digestion, energy and mood usually take the first hit.

Bone broth is one of the simplest ways to bring in warmth, minerals and deep nourishment your body can actually use, especially during stressful seasons.

To make yours more flavourful and supportive for gut + stress recovery, here are 5 ingredients to add next time you make it:

1️⃣ Fennel - sweetness + smoother digestion
Naturally sweetens the broth and helps calm bloating and tension in the gut.

2️⃣ Ginger - anti-inflammatory + grounding
Supports stomach motility, reduces inflammation and brings warmth that soothes an overstimulated system.

3️⃣ Bay Leaves - flavour depth + gentle nervous system support
Adds aromatic richness and compounds linked to calming the body’s stress response.

4️⃣ Shiitake Mushrooms - immune support + umami
Rich in beta-glucans for immune health and give the broth a savoury depth.

5️⃣ Parsley - mineral boost for stressed bodies
Full of magnesium, potassium and vitamin C, nutrients we burn through quickly when cortisol is high.

Bone broth is basically the wellbeing equivalent of hugging yourself from the inside - warm, steady, nourishing and so easy to digest when everything else feels a bit ‘too much’.

👇 If this resonates, comment below: Which ingredient are you adding to your next batch?

Your comments help my posts reach more women who need this support 💛

And if you want simple, fast nervous system resets you can use in under 60 seconds, grab my FREE Micro Reset Toolkit - link in my bio.

Ax

11/12/2025

I noticed a few more prominent grey hairs today…
and instead of feeling disappointed, I had a giggle & this little moment of “Okay, I may not feel like I’m closer to my mid forties but, it’s starting to show!” 🙈

I’m almost 43, and ageing gracefully has become less about “how do I stop the changes?” and more about
“How do I support myself so I can feel good as I get older?”

So many people reaching their 50s and 60s exhausted, sick, breaking down mentally or physically, and being forced to slow down long before they wanted to.
And I get it, life can get so busy, work can feel intense, stress builds quietly.

But I don’t want that for myself.

And with two small children, the reason feels even bigger.

I want to be here for them - not just alive, but thriving!
able to move, think clearly, play, travel, live fully.

So when I catch a new grey hair, or notice the extra wrinkles it becomes less of a “ugh” moment and more of a reminder to keep nourishing myself, body and mind.

Real food, nervous system care, sleep, strength, space, breath - the things that actually impact our future health.

And yes, it’s not New Year’s yet…
but maybe this is your gentle sign that you don’t need a specific date to choose a healthier chapter.

You can start building the future version of you anytime.

Even in a quiet moment in the bathroom, holding a strand of grey hair and realising you actually want to age well, not avoid ageing.

Here’s to ageing gracefully, from the inside out 💛✨

Ax

Address

Freshwater, NSW

Opening Hours

Tuesday 9am - 3pm
Wednesday 9am - 3am
Thursday 9am - 3am

Telephone

+61411264467

Website

Alerts

Be the first to know and let us send you an email when Evolve Health & Wellness Co posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category