Kaha Mna Fitness & Wellness

19/05/2026

I have just listened to this Mel Robbins Podcast and have spent the whole time nodding my head and saying yes.

Please take some time to listen to this, your future self will thank you.

Podcast Episode · The Mel Robbins Podcast · May 18 · 1h 21m

09/05/2026

Happy Mothers Day to all the Mammies, Aunties, Nana’s, mums to be and all the women in our lives who help to raise the next generation.

Today is a day to celebrate all the strong women we know and love ❤️

06/05/2026

The reward for getting up early to get a 30 minute strength session in!

And Max even came to give some encouragement 😂

My goal is 2-3, 30-40 minute strength sessions a week 👊🏻

Do you have a strength training goal?

08/03/2026

Happy International Women’s Day 🩷🌸

To all the amazing women out there, always believe in yourself and always be true to yourself.

This life is for living, so grab it with both hands and be your own Queen 👑

28/02/2026

Decision made!! I bought the pale pink ones, but after all your comments, I’m going back to get the brighter ones and I loved Heather’s idea of wearing one of each …… watch this space!

Have you made a decision about our next retreat in May?

How awesome does this timetable look?

🌸 Friday
Arrival mid-afternoon
Welcome, shown to your whare
Nibbles and non-alcoholic drinks
Downtime to settle in
Gentle stretch session
Shared evening meal

🌻 Saturday
Morning Pilates
Breakfast
Menopause talk with Anne
Lunch
Free time: walk, read, rest, massage or simply be
Talk with Sally Duxfield on the female brain
Dinner
Breathwork and relaxation before bed

🌼 Sunday
Morning Pilates
Breakfast and gentle walk
Time to pack, chat and ask questions
Lunch
Depart

Make the decision today, I promise you won’t regret it 😜

For more information and too book your place,
Click Here:

https://mailchi.mp/c2dae39829c3/its-retreat-time

27/02/2026

Which Shoes to Buy!!!! Do you struggle with indecisiveness?

This is just one of the topics that we will be talking through at our next retreat. We only have 3 Whare’s left, so get in quick!

Check out the amazing agenda for the weekend and more details about my shoes (😜) on my latest newsletter:

https://mailchi.mp/kahamna/which-shoes-to-buy

02/02/2026

🌸 Menopause doesn’t happen in isolation — especially if you live with coeliac disease 🌸

Today I am sharing a photo of a younger me with you all!! I am doing this because I wish I knew sooner what I know now about auto immune issues and how they link with our hormones! So here’s some info for you, please feel free to share with anyone that you think may benefit from knowing this ❤️

Hormone-related conditions are significantly more common in women with coeliac disease. Research links coeliac to irregular periods, PCOS, endometriosis, fertility challenges, and even earlier menopause.

Why? When the gut isn’t absorbing nutrients properly, the body prioritises survival over reproduction. That’s why hormone issues often show up before diagnosis and during the early stages of healing.

👉 Fertility & pregnancy can be affected too.
Low iron, folate, and B12 are extremely common in coeliac women, and these deficiencies are linked to infertility, miscarriage, and low birth weight. With an average 13-year delay to diagnosis, many women only discover coeliac disease through fertility struggles. The good news? Studies show these risks reduce significantly on a strict gluten-free diet.

👉 Menopause can feel harder
Women diagnosed in adulthood often start menopause with lower bone density and depleted nutrient stores, which can make symptoms feel more intense. Strength training, along with adequate calcium, vitamin D, and protein, becomes essential for long-term bone and muscle health.

👉 Your gut and hormones are deeply connected
Your gut doesn’t just digest food, it helps regulate hormones like oestrogen and cortisol. If your gut is still healing, symptoms like fatigue, bloating, PMS, and mood changes can worsen. Regular, balanced meals with plenty of colourful fruit and vegetables really matter here.

👉 Nutrient deficiencies amplify symptoms
Iron, vitamin D, and B vitamins are critical for hormone regulation. Deficiencies often show up as fatigue, brain fog, low mood, or poor recovery. Ask your GP for blood tests, supplement consistently if needed, and be vigilant about gluten cross-contamination.

✨ If you have coeliac disease and you’re navigating Menopause, you’re not imagining it, and you’re not alone. Supporting gut health and nutrient status can make a real difference to how this transition feels.

💬 If this resonates, feel free to comment or message me — I’m always happy to talk it through.

27/01/2026

We’re living longer than ever, but many of us aren’t living better!!

Recent World Health Organisation data shows that over 70% of global deaths now come from non-communicable diseases like heart disease, diabetes and cancer. These conditions are closely linked to modern life, how we eat, move, sleep, manage stress, and the environments we live in.

Things like highly processed food, sedentary lifestyles,chronic stress and poor sleep are not helping.

None of this happens in isolation. And this is where menopause fits in.

Menopause isn’t a disease, it’s a normal part of the ageing process. But it is a major physiological transition, one that can either amplify existing risk factors… or become an opportunity to change the direction of our health.

During mid-life, hormonal shifts affect:
• heart health
• blood sugar regulation
• inflammation
• muscle and bone strength
• sleep and stress resilience

When we dismiss this stage or are told to “just push through,” we miss a powerful window for prevention.

Education, early support, movement, nutrition and sleep are some of the most effective tools we have.

Menopause is a checkpoint on our journey through ageing.

Ageing is inevitable.
How we age is not.

Mid-life may be the most important opportunity we have to invest in our future health and wellbeing.

So let’s be more aware of what we eat, how we move and managing our stress.

How calming is a waterfall 💧 this is Washpen Falls where we went for a walk over New Year. Sometimes a walk in nature is all we need to have a little reset 😊

25/01/2026

Why do chin hairs suddenly appear during menopause?

Ever caught a chin hair in the mirror and thought,
“How long have you been there?” 😳

You’re not imagining it.

During perimenopause and menopause, oestrogen levels drop. We all have small amounts of “male” hormones too, and when oestrogen dips, those hormones can get a bit louder.

The result? Surprise chin hairs (often thick, dark, and annoyingly proud of themselves).

The chin is especially sensitive to these hormone shifts, which is why these hairs tend to pop up there, usually overnight and always in the worst lighting.

This is very common and completely normal. You’re not suddenly “turning into a gorilla 🦍 “

Things like genetics, stress, blood sugar balance and ageing can all add to the mix.

If hair growth appears very suddenly or comes with other big changes, check in with a health professional. Otherwise, welcome to one of menopause’s less glamorous party tricks.

You’re in good company, now is a good time to keep a tweezers in your bag 😜💛

10/01/2026

As 2026 settles into a new rhythm, can you feel what you might be needing?

Maybe it’s more rest.
More space.
More time where you’re not rushing, fixing, organising or holding everything together.

So many of us move through life constantly giving, to work, family, relationships, and everyone around us, often without realising how little time is left just for ourselves!

Taking time out isn’t selfish. It’s nourishing.
And it’s something we all need at different seasons of our lives.

That’s why this May (15–17), Tracy and I are hosting a Menopause & Healthy Ageing Retreat at the beautiful Arete Retreat near Levin, a weekend designed for women to slow down, reconnect, and be truly looked after.

This retreat is open to all women who want to:
🌿 Rest and reset
🌿 Learn more about their bodies and wellbeing
🌿 Enjoy gentle movement, nourishing food and meaningful conversation
🌿 Spend time in nature
🌿 And simply be, without expectation

Whether you’re navigating hormonal changes, feeling a little burnt out, or simply craving space for yourself, this weekend offers the chance to pause and refill your cup.

You’ll learn all about how to work with our own bodies and not against them. How to shift gears to enable your body to let go of any excess it might be hanging on to (I’ve let go of 18kg in the last 8 months!). You’ll also hear from our amazing guest speaker Sally Duxfield about what shifts are happening in our brains!

✨ You don’t need to be “at breaking point” to deserve rest.

Spaces are limited, with a $500 deposit due by 28th February (yes we’ve extended the date!) We’ve only got 4 whare’s left!

👉 Here is the link full details and bookings:

https://mailchi.mp/c2dae39829c3/its-retreat-time