Meet Nat. Strength, Simplified.
There’s a point where looking after yourself starts to feel a little… well let’s say, complicated.
You’re juggling work, family, friendships, routines. You’re trying to eat well, move your body, get enough sleep, all while trying to stay on top of everything in between.
And somewhere in the mix, your own health can start to feel like just anotherrrrr thing on the list.
That’s exactly why we’re so excited tointroduce Nat.
Nat is a Nutritionist, Personal Trainer and Coach who’s built her entire approach around making health feel simple, sustainable and actually doable. Not restrictive. Not overwhelming. Not all-or-nothing. Just real.
A Different Approach to Health
Nat grew up in France, where food, connection and community sit at the centre of everyday life. That perspective shapes everything she does today.
For her, health isn’t about cutting things out or chasing perfection. It’s about building habits that support you long term. It’s about strength, balance and feeling good in your body without the pressure.
With over 10 years in the health and fitness industry, Nat works closely with wāhine navigating full lives. Careers, families, training, everything in between.
Her focus is simple:
Helping women feel strong, confident and capable without burning out in the process.
Because health shouldn’t feel like another stress.
Why This Matters to Us:
At R&P, we talk a lot about Plan A and Plan B.
Plan B is your insurance. It’s there to protect you when life throws the unexpected your way.
But Plan A… that’s everything you’re doing right now to look after yourself. Your health, your habits, your lifestyle, your energy.
And the reality is, the two go hand in hand.
You can have the best cover in place, but if you’re not looking after your body, your strength, your long-term wellbeing… you’re missing a huge piece of the puzzle.
That’s why this collaboration with Nat makes so much sense for us.
It’s about supporting both sides.
Strength Isn’t Just About “Looking Good”
Nat talks about how strength training often gets boxed into aesthetics. But the real value sits a lot deeper than that.
From your 30s onwards, muscle mass naturally starts to decline. Without strength training, women can lose between 3–8% of muscle per decade. By the time you reach your 50s and beyond, that decline can accelerate even further.
And it’s not just about strength.
Muscle supports:
Bone density
Metabolism
Balance and stability
Mobility and independence
It’s what helps you keep doing the things you love for longer. During this time, oestrogen still supports muscle development, recovery and bone health. As those levels begin to shift through menopause, maintaining muscle becomes more challenging. Which means what you build now, matters. Because it’s always easier to maintain than it is to rebuild.
Nat’s approach focuses on:
Strength training at least twice a week
Progressive overload (getting a little stronger over time)
Full-body training that supports real life movement
Nothing extreme. Just consistent, intentional effort.
Making It Actually Doable
She often finds that one of the biggest barriers to strength training is not knowing where to start.
So, lucky enough for you, Nat’s pulled together a few simple, realistic options depending on where you’re at.
At Home (15–20 mins): A quick bodyweight circuit you can do in your lounge. No equipment needed.
Think squats, push-ups, lunges, glute bridges and planks. Short intervals, repeated over a few rounds. Simple. Effective. Done.
Gym (35 mins): A structured dumbbell workout using supersets to keep things efficient. Lower body, upper body, core. All covered.
Perfect if you’re short on time but still want to train properly.
Busy Girl (45–50 mins): A slightly more advanced session for when you’re ready to lift heavier and push a little further. Barbell work, leg press, upper body strength and core to finish.
Still realistic. Still achievable. Just a step up.
What we love most about Nat isn’t just the programming. It’s the way she builds community.
Whether it’s bootcamps, workshops or one-on-one coaching, everything she creates is designed to feel supportive, connected and empowering. A space where wāhine can show up as they are, build confidence and take ownership of their health.
No pressure. No ego. No extremes.
Through this collaboration, we’ll be sharing more education, more tools and more conversations around how health and protection work together. Because having a solid Plan B is important. But building a strong Plan A? That’s where everything starts.
If you’ve been thinking about getting stronger, feeling better, or just doing something for yourself again… consider this your nudge.
We’ve got you on both sides xx
Disclaimer: These workouts are designed to be a helpful guide, not a personalised programme. Everyone’s body, history and needs are different, so if you have any injuries, medical conditions or you’re unsure where to begin, it’s always a good idea to check in with a health professional before starting.
YouTube can be a great place to see movements in action, or you can reach out to Nat directly for guidance and support.
Move in a way that feels good for you x
