Strong Energised & Well Workshop
The foundations of energy and health for women 35+
Tuesday 18 August 2026 | 6:15–9:00 pm
The Bridge Community Hub, South Brighton
Investment: $35
Your body is changing but that does not mean you have to simply put up with feeling tired, foggy or unlike yourself.
From our mid-30s onward, many women begin to notice that the things which once kept them feeling well no longer seem to work in quite the same way.
Energy becomes less predictable. Sleep may change. Cravings become louder. Stress feels harder to recover from. Weight may settle differently, concentration can become patchy, and the sheer amount of conflicting health advice makes it difficult to know where to begin.
You may be doing your best to look after yourself and still feel that something is missing.
Strong, Energised & Well is a practical evening workshop designed to help you understand what may be happening in your body—and what you can realistically do to support it.
This workshop is for you if…
You regularly feel tired or struggle to maintain your energy throughout the day.
You experience cravings, afternoon slumps or feel as though you are constantly thinking about food.
Your sleep has become lighter, shorter or more interrupted.
You feel more stressed, overwhelmed or emotionally depleted than you used to.
Brain fog, forgetfulness or poor concentration are getting in the way.
Your body composition or weight is changing despite your usual habits.
You know you should eat well and exercise, but you are unsure what that actually needs to look like now.
You are approaching perimenopause, already experiencing hormonal changes, or want to prepare your body before symptoms become disruptive.
You want trustworthy information without judgement, guilt or an impossible list of rules.
You do not need to be unwell to attend.
You may simply want to understand your body better, strengthen the foundations of your health and feel more confident about the choices you make each day.
Why can health begin to feel different after 35?
Health is rarely about one isolated symptom. Energy, blood sugar, digestion, hormones, sleep, stress and movement are closely connected. A change in one area can influence several others.
Poor sleep can affect appetite and blood sugar. Stress can alter digestion and increase cravings. Hormonal changes can influence sleep, mood, muscle mass and where the body stores fat. Inadequate nutrition can make it harder for the body to produce energy and recover.
This is why simply being told to “eat less,” “exercise more” or “try to relax” is rarely enough.
During this workshop, we will help you understand these connections and identify the foundations that are most useful to focus on.
What we will cover
Blood sugar, cravings and steady energy
Blood sugar affects far more than diabetes risk. It can influence your energy, appetite, mood, concentration and food cravings throughout the day.
We will explain how different meals affect blood sugar and why some foods leave you satisfied while others have you searching the cupboard again an hour later.
You will learn how to build meals that support steadier energy without counting every calorie or following a highly restrictive diet.
Nutrition for women in midlife
Your nutritional needs do not suddenly become complicated after 35—but they may require more attention. We will look at the role of:
protein for muscle, recovery, appetite and healthy ageing
complex carbohydrates for energy, fibre and blood sugar support
essential fats for hormones, brain health and inflammation
colourful vegetables and plant variety for gut and whole-body health
We will also discuss foods that may be worth reducing not because they are “bad,” but because they can crowd out more nourishing choices or make energy, sleep and cravings harder to manage.
Hormones, perimenopause and menopause
Hormonal changes often begin well before periods stop. These shifts can affect:
energy
sleep
mood
cravings
body composition
muscle and bone health
stress tolerance
concentration and memory
We will explain some of the changes occurring during perimenopause and menopause, along with the nutrition and lifestyle foundations that can help support your body through them. You do not need to be menopausal to benefit from this information.
Nutrients women may be missing
Even when you are eating reasonably well, it can be difficult to consistently meet every nutritional need.
We will highlight several nutrients commonly worth paying attention to and explain how they support areas such as energy production, sleep, muscle function, bones, mood and healthy ageing.
Rather than handing you a long supplement shopping list, we will help you understand what these nutrients do, where they come from and when additional support may be worth considering.
Movement for strength, mobility and confidence
Exercise should help you feel stronger, not punish you for what you ate.
Lucy will explore how movement supports energy, mobility, muscle, bone health, metabolic health and emotional wellbeing.
You will learn why strength and consistency matter, and how movement can be adapted to suit your current fitness, energy and stage of life.
This is not a workout class, and no particular level of fitness or flexibility is required.
Stress, sleep and recovery
Modern stress does not always look like an obvious crisis. It may look like rushing, caring for everyone else, carrying a constant mental load, sleeping lightly or never quite switching off. The body responds to these pressures physically. Stress can influence appetite, digestion, blood sugar, inflammation, muscle tension, sleep and energy.
We will explore simple strategies involving breathing, rest, boundaries, connection and recovery that can help reduce the load on your nervous system.
What will you gain from the evening?
By the end of the workshop, you will have:
a clearer understanding of why your body and energy may feel different
practical ideas for creating satisfying, nourishing meals
strategies to reduce cravings and afternoon energy crashes
a better understanding of how hormones, sleep, stress, digestion and movement interact
realistic ways to support your gut and reduce inflammatory load
greater confidence around nutrition and movement during midlife
simple tools to support rest, resilience and recovery
a clearer idea of what to focus on first
practical resources to take home and refer back to
Most importantly, you will not be expected to overhaul your entire life overnight. This workshop is about helping you make sense of your health and take manageable steps that fit into real life.
Meat Your Presenters
Ranee Hearst
Naturopath, Medical Herbalist and Registered Nutritionist | Balsam Natural Health
Ranee combines evidence-based nutrition with naturopathic and herbal medicine to help people understand the underlying factors contributing to their health concerns.
She has a particular interest in women’s health, fatigue, digestive health, metabolic health and the changes that occur during midlife.
Her approach is practical, realistic and personalised. There is no pressure to be perfect and no guilt attached to being human.
Lucy Taylor
Health and Wellness Coach, Movement and Yoga Teacher | Wave Wellness
Lucy supports women to build strength, confidence, resilience and a more positive connection with their bodies.
Her teaching brings together movement, breath, lifestyle medicine and practical wellbeing tools in a way that feels encouraging, engaging and achievable.
Together, Lucy and Ranee will help you look at health from several connected angles—not as a collection of isolated symptoms.
What others say
“Lucy is very knowledgeable and made the workshop fun. I also felt it was an excellent workout.”
— Heather
“Not only a challenging class, but I also felt like I came away having learnt a lot.”
— A happy yogi
“Ranee was very supportive and non-judgemental. It was like chatting with a friend.”
— Philippa
“Ranee has a great sense of humour and is very easy to talk to. She offers advice and options, but always considers my lifestyle and what will and won’t work for me.”
— Sarah
“Ranee explained complex concepts in an easy-to-understand manner. The personalised care plan addressed the root of my problems and provided me with sustainable, healthy eating habits.”
— Cheryl
Still deciding?
“I already know I should eat better and exercise.”
Most women do. The challenge is understanding what will actually support your body, why it matters and how to make it workable. This evening goes beyond generic advice and helps you connect the pieces.
“I’m not in menopause.”
That is completely fine. This workshop is suitable for women from approximately 35 onward, whether you are preparing for future changes, experiencing perimenopause or already postmenopausal.
“I’m not very fit.”
You do not need to be. This is primarily an educational and practical workshop, not an exercise class. Any participation will be gentle and accessible.
“My symptoms aren’t severe.”
You do not have to wait until your health feels unmanageable before supporting it. Understanding these foundations earlier may help you feel better now while also protecting your long-term health.
“I feel overwhelmed by all the things I should be doing.”
Then this evening is especially relevant. We will not ask you to leave and change everything at once. The goal is to help you understand which steps matter and choose a realistic place to begin.
“I’ll be coming by myself.”
You will not be the only one. The evening will be welcoming, relaxed and friendly, with no expectation that you arrive knowing anyone else.
Workshop Details:
Strong, Energised & Well
The foundations of energy and health for women 35+
Date: Tuesday 18 August 2026
Time: 6:15–9:00 pm
Venue: The Bridge Community Hub
Bridge Street, South Brighton, Christchurch
Investment: $35
Bookings are essential.
Come along for an evening of practical learning, useful conversations and realistic strategies to help you feel stronger, more energised and better equipped to care for your health.
We would love to see you there.
Health for life
Find out more about Balsam’s other programmes and resources.
