Kate Wellness

Perimenopause can bring changes you weren’t expecting 🤍

More bloating, fluid retention, puffiness, changes around the abdominal area, or simply feeling heavier in your body — even when your lifestyle hasn’t changed much.

✨ This beautiful result was after just ONE lymphatic drainage session.

Lymphatic drainage is a gentle treatment that can support fluid movement, help reduce feelings of bloating and puffiness, and leave your body feeling lighter and more relaxed.

At Kate Wellness, every treatment is personalised to your body and what you’re experiencing at this stage of life. 🌿

Your body is changing — sometimes it just needs a little extra support. 🤍

📍 Kate Wellness | Ultimo, Sydney
📩 Book via the link in bio

Real client results shared with consent. Individual results may vary.

OCTOBER MEAL PREP 🌿🍽️

If you’re always wondering “What am I going to cook this week?” I made this for you 🤍

For October, I’m sharing 2 of my meal-prep recipes each week to give you simple ideas for balanced, nourishing meals that are easy to prepare at home.

My approach is simple:
🥩 A good source of protein
🥦 Plenty of different vegetables
🍚 A carbohydrate such as rice, sweet potato or pasta
🥑 Healthy fats from avocado, nuts, seeds or olive oil
🥗 Plus a fresh salad on the side whenever possible

You’ll also notice that I change the rice each week — green rice, capsicum rice, rice with peas, corn & carrots, or almond rice. Small changes can make meal prep much more interesting!

💡 Meal-prep tip: Add softer vegetables such as zucchini, broccoli, green beans, snow peas and spinach closer to the end of cooking. This helps them keep more of their colour, texture and some heat-sensitive nutrients.

And remember: your portions and food choices can be adjusted depending on your appetite, lifestyle and individual needs.

Save this post for your October meal prep 📌
Which recipe would you try first? 🤍

✨ Bloating, constipation & feeling heavy?

This is the progress after 10 lymphatic drainage sessions 💧🌿

While the visual change is beautiful, lymphatic drainage is about much more than appearance. This client also wanted support with bloating, fluid retention and constipation.

Gentle lymphatic and abdominal massage can support healthy fluid movement, help reduce puffiness and swelling, and may help stimulate bowel movement for some people.

For the best results, I always encourage my clients to combine their sessions with good hydration, enough fibre, regular movement and balanced nutrition. 🤍

For this program, I recommend 2 sessions per week for 5 weeks.

📍 Kate Wellness | Ultimo, Sydney
💌 DM me “LYMPHATIC” for package, membership or payment plan options.

Results are individual. Lymphatic drainage is not a treatment for the underlying cause of chronic constipation or persistent bloating.

Look at the difference after just ONE lymphatic drainage session ✨💧

Lymphatic drainage isn’t only about how your body looks. Many of my clients come because they feel bloated, puffy, heavy or like they’re holding extra fluid — and leave feeling lighter and more comfortable in their body. 🤍

For longer-lasting results, consistency is key. Depending on your body and goals, I usually recommend starting with 1–2 sessions per week, followed by maintenance.

At Kate Wellness, we offer:
✨ Individual sessions
✨ Packages of 6 or 10 sessions
✨ Weekly & fortnightly memberships

And remember — your daily habits matter too. Stay hydrated, keep your body moving and nourish yourself with plenty of whole foods. 🌿

📍 Kate Wellness — Ultimo, Sydney
💚 Nutrition • Beauty • Wellness

Ready to feel the difference? Book your lymphatic drainage session through the link in bio.

My holiday made me realise something I had almost forgotten…

I used to live in an obesogenic environment without even knowing it.

Going back home and experiencing the food environment again, but this time through the eyes of a nutritionist, made me notice things differently.

🥗 Small amounts of vegetables with many meals.
🥛 Finding a simple, plain yogurt wasn’t always that simple.
🥖 Bread, packaged foods and sweet drinks were incredibly easy to find.
🍉 Fruit was widely available, while the variety of vegetables could be more limited in smaller shops.

And after a few weeks, my body noticed the change too. I was feeling more bloated and constipated, and suddenly I remembered that years ago, feeling like this was quite normal for me.

Becoming a nutritionist changed my awareness. I now naturally think about vegetables, fibre, hydration, portions and how different foods make my body feel.

But this trip reminded me of something important:

Healthy eating isn’t just about willpower.

Our choices are influenced by what surrounds us — what is available, affordable, convenient and considered “normal”.

And this is NOT about saying traditional food, bread, panela or enjoying yourself on holiday is “bad”. ❤️ I enjoyed the food, the culture and sharing those meals with my family.

It’s about awareness.

Because when your environment changes, sometimes you realise that things you once considered completely normal were affecting how you felt.

Same places.
Different perspective.
More awareness. 🌿

Have you ever changed environments and suddenly noticed how much your surroundings were influencing the way you eat?

Nutritionist

Do you often feel bloated or puffy? 💧

It might not always be digestion, it could be fluid retention.

In this carousel, I’m sharing 3 common signs your body may be holding onto extra fluid and a few simple habits that can help.

Small changes can make a big difference, and for many people, lymphatic drainage massage is a great way to support the body’s natural lymphatic system and feel lighter.

✨ Save this post for later and share it with someone who always says, “I feel so swollen!”

📍Kate Wellness | Ultimo, Sydney