WOMEN'S WEEKLY RECHARGE PROGRAM
Rebuild your energy, calm  & confidence to tackle the challenges of everyday life, work and parenting.Â
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 Create a life you love â instead of one you're just surviving!Â
In-person and online options available
Let Me Guess?
If this resonates ... we created this program for you.
You're not broken... you're needing support.
- So many caring, capable women spend years carrying too much for too long. If that's you, you're not alone. Nobody prepares you for how tough managing work and parenting in this fast-paced and ever changing world can be. It's so easy to keep barrelling on trying to juggle it all, without stopping to consider whether there's another way of doing life.
- If you're feeling like you're stuck with a life sentence of constantly giving to others and just struggling to get through - and you're NOT ok to keep living like this - you're in the right place. You're about to discover a new way to live, love and lead, from a place of fullness not emptiness. Without leaving your kids on the sidewalk, quitting your job and taking the next plane to anywhere but here.
Imagine 10 weeks from nowâŚ
Instead of surviving⌠you begin creating a life you actually love living.
What Is Womenâs Weekly Recharge?
Womenâs Weekly Recharge is a 10-week group coaching program for caring women in demanding roles who are ready to feel stronger, calmer, healthier and happier in everyday life.
It is an intentionally designed as a nurturing, supportive space where women can connect and focus on their health and self-care goals. Drawing on the most effective, evidence-based strategies for supporting women and neurodiverse humans - the program has been uniquely designed to create structure, space and support for women to create energy, clarity and confidence through the power of connection, layered learning and strategic small steps.
Foundational to the program is the unique Take Care of You FIRSTTM method and online course - which supports women to shift limiting beliefs and teach reflective, self-care and self-talk skills that support a clearer, kinder, more intentional way of living, loving and leading.
Using holistic health strategies that support mind, body and soul - you'll learn the art of noticing, connecting and communicating your needs, and be supported to create a personalised self-care plan - with small step actions to take, right from the start.
This is not about adding more time pressure to your week. Quite the opposite! It's intentionally designed for busy working women who already feel overloaded. You'll be learning simple steps to create MORE time and space in your week. Starting with 5 minutes a day to.
Through simple breathing, stretching, movement and reflective conversations you'll be learning new mindset, selfcare and boundary-setting strategies to break repeated patterns of overwhelm, overload, distraction and disconnection. To start creating a life you love - instead of one you're just surviving.
Whatâs Different About This Program
There is no one size fits all approach to self-care, and many health coaching models use strategies made for men. Women and neurodivergent humans have unique learning needs - because our brains are wired differently. If a health goal feels like an extra demand for our already busy brains, we will instinctively push it away.
This program offers a female focused and neurodivergent friendly alternative to standard health coaching. It uses a uniquely designed multi- sensory approach to learning, creating neural pathway changes to build selfcare routines and rhythms more instinctively and easily. It is designed to put you back in the driver's seat of your life, with graded levels of learning and support according to your pacing needs.
Every group coaching session in the program offers you a weekly in-person or online experience of feeling refreshed and energised. You are supported to learn new language and strategies to process your body clues, your thought patterns, and your connection needs - in a safe and supported way.
Intentionally created for easily overloaded women, the program is designed to create shifts in your energy and emotional capacity with just 5 minutes of focus a day. Group sizes are intentionally small to enable personalised support for you every step of the way.
We challenge the belief that your life needs a complete overhaul and you should have this all figured out by now. Instead of trying to fill in all the gaps, you are supported to identify your number 1 self-care priority area FIRST and take small strategic steps forward. By clearing mindset blocks, and taking small steps every day you will learn to create self-care routines that are life-sustaining and long-lasting, not heavy and hard. This will save you years of struggling to use strategies that don't work or meet your needs most effectively.
What You Experience Each Week
Each weekly Recharge experience is intentionally refreshing, supportive and energising, helping you clear away overwhelm, connect with your needs, and get clear on your next steps so you show up with energy, calm and confidence to tackle the challenges of everyday life, work and parenting.
Gentle movement
Retrain your brain to enjoy movement, know how to pace yourself, and reconnect with your body, creating space to pay attention to your body clues and what you need.
Breathing and stretching
Discover simple breathing and stretching practices to reset your nervous system, helping you feel calmer, more settled, refreshed and energised as you move through your week.
Coaching conversations
Experience the benefits of coach directed, self-care focused conversations with new language and relection prompts to build your emotional intelligence and upgrade your self-talk. You'll learn to celebrate your progress, build momentum and get back on track after setbacks.
Connection and mindset shifts
Be inspired by like-minded women in this supportive community who are thinking, loving and leading at a higher level. Use connection to clear mental blocks and discover the steps to go from a self-care starter to a self-care extraordinaire!
Included Course + Workbook
Take Care of YOU FIRST TM
The secret ingredient of the Women's Weekly Recharge Program is the Take Care of You FIRSTTM method and course. The Take Care of YOU FIRSTTM course teaches a step-by-step mindset and lifestyle upgrade procress through focus on the 10 Habits of Happy Healthy Women. This is a uniquely designed female-focused and neurodivergent friendly process to build self-care routines and rhythms more instinctively and easily into your life. It gives you a practical roadmap for creating more calm, energy and confidence so you can live, love and lead at a higher level.
What youâll learn...
- â Demystify self-care and understand why it's so important if you want to create a life you love - instead of one you're just surviving.
- â Declutter your brain to clear away blame, shame, and overwhelm so you can set realistic, doable self-care goals and that make you FEEL stronger, healthier and happier faster.
- â Learn how to shift limiting beliefs about self-care, and create a powerful new identity that supports the level of energy and emotional capacity you need for the demands of everday life, work and parenting.
- â Learn how to reframe your setbacks, adjust your expectations and build steadily growing confidence that a new way of living and loving is possible and achievable.
- â Learn the basics of boundary setting and practice saying NO to other people's demands so that you can say YES to what you need
- â Be supported to identify your No 1 Energy Drainer and Self-Care priority area so you can get started straight away on creating new daily rhythms that support you, not drain you.
- â Learn how to create safe space, self-pace, build momentum and celebrate your progress with the "Find Five Minutes", "Inbetween All or Nothing" and "Reframe your Pain" strategies
- â Use reflection, storytelling, worksheets, and celebration to stay focused and feel good about your progress.
- â Learn how to build your own personal self-care toolkit filled with simple, daily practices that build mind-body connections for a stronger, calmer, more confident version of YOU.
- What is self-care?
- Why Women over 40 are different
- Where are you starting from?
- Create your new self-care identity
- How to track and celebrate your progress
- The Inspiration, Action and Imagine process
- The Art of Noticing
- Making space for what matters most
- And much more...
The 10 core habits
- Habit 1 â Get Honest
- Habit 2 â Prioritise You
- Habit 3 â Breathe
- Habit 4 â Move
- Habit 5 â Positive Self-Talk
- Habit 6 â Healthy Eating
- Habit 7 â Sleep
- Habit 8 â Setting Boundaries
- Habit 9 â Focus
- Habit 10 â Reflection and Gratitude
Real Women, Real Results
What women love about
Womenâs Weekly Recharge
"So good for me â getting out and meeting likeâminded women... the fresh air and light exercise... I felt rejuvenated and refreshed after every session. Battling depression, this program has been wonderful!"
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 VanessaÂ
"Itâs been great to have a space to talk about my goals and the progress Iâve made... Iâve found my motivation! Iâm now eating better, exercising more, and studying better."
"Iâve loved the gentle pace of exercise and how my body feels afterwards. The stretching and walking feel really good for me. Iâve learned that small changes, made slowly, are most sustainable â and to celebrate what Iâve done instead of feeling guilty for not doing more."
"I am so glad I started working with you like this, you have so much skill and knowledge and love and understanding.. and all the OT. knowledge and beautifulness [I know that isn't a word, but I like it, and it is you (write it on your wall)] !! Thank you. "
" My pain levels have gone from a 7 to 8 out of 10 to a 3. Everyday life is manageable now. I'm sleeping better, and loving having more energy for my yoga practice. Thank you for your encouragement, you have helped me so much! "
 (Rachael is a single parent of an 8yo neurodivergent child, suffering from years of fibromyalgia before learning the Take Care of You FIRST process)
RachaelÂ
"Iâve lost 7kg in 8 weeks.. and it hasnât been hard work! Iâm walking about 4 days a week on and off. I'm drinking water regularly each day. I've shifted my beliefs about myself and am regularly feeling supported and appreciated at work...  All my relationships are changing for the better."
The Statements shared here reflect the personal experiences of some individuals and do not guarantee of predict outcomes for others
Program Details
In-person and online options
Womenâs Weekly Recharge In-person:
Women's Weekly Recharge
In-person and Online Include:
If youâre wonderingâŚ
What if Iâm already overwhelmed?
What if I struggle to follow through?
What if I donât have much time?
What if Iâm nervous about joining?
Meet Your Coach
Tarnia is an holistic Occupational Therapist and certified Strategic Intervention Coach with over 25 years of experience in the Health and Wellness industry. With professional and personal life experiences fuelling her passion for coaching, she loves sharing her hard-won nuggets of wisdom with women and neurodiverse humans wanting to transform their health and relationships.
She is the founder and facilitator of the Womenâs Weekly Recharge Program and the Operations Manager of Raising Extraordinary Kids â supporting neurodivergent teens, young adults and their parents.
Her first published book is now available on Amazon: Drawing the Lines - how to Stop Overthinking and Set Boundaries with Emotionally Messy People.
She created the Take Care of You FIRST MethodTM and Women's Weekly Recharge Program to help caring, capable women stop putting themselves last and start creating a life, family and business they love - instead of one they're just surviving.
The Self-Care Journey
This is personal
My personal journey through mental and physical health challenges deeply informs my coaching work with women. As an mother of two emerging adult children, writing and publishing a book, and having built two businesses from scratch, I understand the very real need to have emotional capcity to keep all the balls in the air. And still show up for your kids, as they navigate their own challenges in life. I remember how it felt when Finding 5 minutes for me felt impossible, but absolutely necessary. I've learned through my own trial and error, the most powerful energy boosting strategies and because I know how much WE ALL NEED THEM, I created this program to share these nuggets of life-changing wisdom with other women.
If I can do this, so can you
At the age of 22, three years into studying my Occupational Therapy degree, life as I knew it came to a grinding halt. A virus I didnât recover from turned into a diagnosis of Chronic Fatigue Syndrome. In spite of following a strict naturopathic diet, taking a truckload of supplements and "doing half of what you think you can do" - the apparent wisdom of the day - I became virtually bedridden for months. I remember getting to the shower once a week and sitting on the floor to wash myself, having no energy for standing. Wondering if I'd ever walk further than the bathroom again.
After months of no improvement, I was admitted to a psych ward for 5 weeks, got a few more labels, and started a long slow journey of recovery. Here's where I started making connections between mental, physical and emotional health in a way that no-one can teach you at Uni. I searched deeply for answers â seeing a wide range of mental and physical health practitioners over the next 20 years. This journey - of trial and error - making progress and having setbacks, over and over - has given me incredible insight and passion for supporting other women who are not satisfied to let their labels and life circumstances stop them from creating a life they love.
I know what works and what doesnât in helping women create real change in their health and relationships. Iâve now had the privilege of coaching women and neurodiverse humans for the last 10 years through my group and 1:1 coaching programs. It makes all the years of struggle and pain so worth it - when I get to help other women find a pathway through their pain and create a life they love living - instead of one theyâre just surviving. If I can do it, so can you.
Self-Care is not instinctive - it needs to be taught
If you're feeling fuzzy on what self-care even is - you are not alone. It's taken me 20 years, alot of pain, struggle and relationship challenges, trying out ALOT of different therapeutic approaches to discover that that self-care is ACTUALLY a thing - thatâs absolutely foundational our health, relationships and quality of life. And yet no-one really teaches you how to do it. Unless youâve seen it modelled growing up - many of us had mums who put other peopleâs needs first (which is actually NOT sustainable or loving - just exhausting), we need some help to figure this out.
What I teach in my Take Care of YOU FIRST method TM is a process Iâve learned through years of getting it wrong, and hitting against mental and physical health challenges over and over again. But little by little Iâve discovered what DOES work - how to live, love and lead from a place of fullness, not emptiness. It is possible - once you know the steps, and you understand the mindset shifts. Self-care DOES NOT need to be complicated or expensive. But is does require focus and intention and a desire to change. The strategies that work the best cost nothing - but change everything, once you discover them.
