Bree Gargaro Wellness

This is ME.
I love her 😍
I care for her
I show up for her

Sometimes this is not always the case.
I know this.
Acceptance & Surrender.

It’s ok. I’m learning & growing.

Movement is my practice.
It may not be yours.

I invite you to be curious.
How do you show up for you? 🙌

Surround by this message at the moment 💫

I love how the universe always shares timely messages. It feels so good to be back here sharing & connecting.

I’ve changed. Things are different. My business feels different.

They say children are our greatest teachers 🙌 So grateful for both my girls Chiara & our newest addition Pearl 💕

I’ve taken time off to immerse myself in the newborn bliss. Stepping back slowly into my new capacity.

If you missed it I relaunched The Wellness Code For Mums ➡️ Link in bio.

Im stepping through The Code again (8month PP), I’ll be sharing along the way. ❤️

NEW RELEASE 💫
The Wellness Code For Mums is back!

Since having my second daughter Pearl I have gone back through the code revisited it myself (multiple childproof now 😉) & revised the course for YOU mumma!

In 3 short steps you will:
💫 Reconnect with you
💫 Reclaim your wellness
💫 Take care of your emotions
💫 Improve energy
💫 Increase confidence
💫 Have a plan that works

Most importantly finish feeling light, vibrant and energetic.

Because I feel all mums should have their hand held too ❤️ I have released a limited offer.

The best thing about the support is you download the free app, all insights are 10min audio so you can listen to anytime, anywhere (I listen in the shower 🚿 🤦🏻‍♀️) & you have your qualified Life & Wellness Coach in your back pocket.

Link in Bio to start today!

The Wellness Code For Mums - What you need to know!

🧘🏻‍♀️Online personal Wellness Program to transform your health & wellness.

💻Once you join you will have access to everything in your program hub.

📲You can download our free app & everything will be in the palm of your hand.

🪜Step by Step system to transform your mumma health & wellness.

📙Quick & easy audio and workbook downloads to support you throughout the process.

PLUS
Support from a qualified Wellness Coach. Direct access to Bree inside our private online facebook group for real time coaching & mentoring.

BONUS #1
Growth Lab. Additional health & wellness resources to support your nutrition, movement, productivity and mindset.

Are you ready to start to look after you mumma?

👉 Follow the link in bio for more info & inspiration 🍑

I created The Wellness Code For Mums because I was determined to find a wellness solution that worked specifically for mummas. I got tired of seeing programs and apps that were a one size fits all, tons of workouts, meal plans and didn’t consider the time constraints and the ongoing demands on a mumma life.

No Strategy.
No guidance on how to incorporate it.

Now introducing a step by step method that makes living a healthy and happy mumma life easy, backed by a community to cheer you on! You will create the habits and Mumma Mechanics to sustain and maintain a healthy lifestyle you love.

I know how difficult it is to juggle life demands.

I know what it feels like when you are not being your healthiest and happiest self.

I know the impact it has on your family when you don’t make time for yourself too.

I know how exhausting it can be when you are constantly busy and not feeling productive.

Combined with over 10 year experience and working closely with mummas, the secrets, strategies and systems have been decoded to bring you a proven easy method that you can slide into your life and start being in glowing mumma wellness!

Mum {muhm} noun...

Mother, best friend, superwoman, counsellor, short order chef, bank, chauffeur, life coach, cleaner, inspirational, self-less, loving, caring, devoted, the centre of our family.

What's your version?

Wishing all the Mumma's a very Happy Mother's Day!

The Wellness Code For Mums - What you need to know!

🧘🏻‍♀️Online personal Wellness Program to transform your health & wellness.

💻Once you join you will have access to everything in your program hub.

📲You can download our free app & everything will be in the palm of your hand.

🪜Step by Step system to transform your mumma health & wellness.

📙Quick & easy audio and workbook downloads to support you throughout the process.

PLUS
Support from a qualified Wellness Coach. Direct access to Bree inside our private online facebook group for real time coaching & mentoring.

BONUS #1
Growth Lab. Additional health & wellness resources to support your nutrition, movement, productivity and mindset.

Are you ready to start to look after you mumma?

Body Love After Kiddies

I am always in awe of how amazing the female body is. We create a human from a tiny little cell & birth them into this world. Mind blown 🙌

I do notice that sometimes we forget this amazingness and can be easily distracted by how our bodies have changed & wish back to before kiddies.

Do you notice this with exercise too?

Things change here.

I had to discover new ways to move my body after Chiara. A new way to only support my body changes & also felt good. I know i’m more likely to do it if I enjoy it!

Exercise is so much more than a “to do” it’s a way to honour our amazing bodies, nourish yourself & boost those “energy & happy hormones”.

Take a mumma moment now to say something positive to your beautiful body.

Honour it with movement that feels good to you.

Not a should, do or a must.

Some thing that you love! ❤️

🙋🏻‍♀️I’d love to help you discover this too. Send me a message!

Mumma Magic

That moment of pure joy, happiness, presence & love.

There are happiness boosters that keep us in flow and happiness busters that lead us to chaos.

I like to focus on the BOOSTERS where possible.

Here are my top 6

1. Spending time with Chiara outdoors
2. A coffee, walk & talk with my husband
3. A sweat sesh at the gym
4. Pumping my favourite tunes & dancing around the house
5. Cooking with my thermomix
6. Creating low-tox products for me & my home

How do you sprinkle your mumma magic?

***In The Wellness Code For Mums online program we dedicated an entire phase to this topic. I love it, gives you permission to remember all the things you love to do for you & create a plan to make it happen.**

Want to know more click on the link in Bio or send me a DM i’d love to answer any of your questions. ❤️

The more Mumma's I support I hear the same thing over and over again...

"I wish I could be more organised".

Being organised for some comes naturally & for other it is something that take a lot of energy to make happen.

No matter where you are on this scale, the good news is "being organised" can be learn't and with a few simple strategies in place that suit your lifestyle it cAn be a GAME CHANGER 👊🏻

A beautiful Mumma recently shared her experience with me...

"I have never been in the 9-5 work routine. I am a full time mumma, so I never has the need to meal plan or set up my week up ahead of time. I was always reactive & over time unhealthy habits crept in & my own wellness suffered. After implementing some of The Wellness Code for Mums methods, I am organised, in control of the week ahead, eat healthy meals consistently & my whole family has benefited too."

I seriously get so excited 💃💃💃 when I receive these messages, that's why I do what I do!

I am here for you mumma!

If your ready to get organised & learn quick and easy ways to prioritise your own mumma health & wellness.

👉 Send me a message!

I cant wait to meet you 💃

“Go confidently in the direction of your dreams. Live the life you have imagined” Thoreau.

A quote that has been close to my heart for years.

A powerful message on mindset & focus.

Often when it comes to taking care of yourself we think of practical actions like drinking more water, going to the gym, & eating wholefoods.

Mindset usually falls off the list & since becoming a mumma and in the midst of a 2 year old “big emotions”, just like we had today... I try to remember the bigger picture...

I am not perfect. I am far from it.

Reminding myself in these challenging times to come back to me & trust the direction of my dreams brings a sense of calm in the chaos & EMPOWERMENT!

Be you mumma. There is no one else better qualified.

If you are interested in proven science based mumma tools to nurture your mindset. Send me a message! I'd love to chat.

Taking care of YOU...with Kiddies in Tow!

We love our kiddies dearly. As a mumma it is so easy to forget about yourself amongst the chaos.

No one can prepare you for the transition to motherhood.

Why? Because everyone is different. We all have different experiences, health, support systems and stories...

One thing you do know is...Yourself. No one else knows you as intimately as you know yourself.

When it comes to your health & wellness, ultimately it is your responsibility how you choose to take care of you!

I know that may sound a little direct & I do say this with love because when we take 100% responsibility for the way our life looks & the state of our health & wellness everything changes.

Suddenly you find a way.

That's why I am all about empowering you with education & proven systems so you can make informed decisions & be the creator of your life.

It took me sometime to understand that I was 100% responsible.

When it clicked, suddenly the "wellness gates" opened and I started to find a way that I could take care of myself all with Chiara walking along side me...

Prioritising myself was the first step, then figuring out how to integrate this into the busy mumma life was next.

Creating the Mumma Mechanics to systemise & prioritise this into my life was the secret.

When I experienced the results, I knew I had to share this with others.

The Wellness Code For Mums online program was born.

With your qualified Wellness Coach by your side, I will guide you through my step by step to systemise, prioritise & transform your health & wellness so you too can sprinkle your Mumma Magic everyday.

Oh...did I mention you will become apart of the community so you will have a team of mummas cheering you on!

If you have any questions. Please send me a DM, I'm here for you Mumma.

When I look at Chiara, my fire, my passion, my determination to be her leader ignites...

She has taught me so much in her 2.5years & I'm grateful everyday for the gift of her.

Do you find this Mumma?

Do your children inspire you to be the best version of yourself?

It's amazing how these little humans bring so many lessons for us & amongst all this it is very easy to focus all our attention on them & let our needs drop out of focus.

They say..."You can't pour from an empty cup."

It's wasn't until a few months into my own motherhood journey did I realise what this actually meant.

When the mumma fog cleared I could finally start to find a way to take care of myself too in this crazy busy life.

I decoded this & discovered there are 8 Pillars to Mumma Wellness

1. Mojo - Clear the brain fog & make the decision to improve your wellness.

2. Mission - Decide on a powerful reason WHY you want to be the healthiest & happiest version of yourself.

3. Mindset - Get your head in the game, & create healthy thinking to support your wellness.

4. Magic - Happiness habits so you can show up as the best version of yourself.

5. Movement - Creating a plan that integrate exercise into your life with ease.

6. Mum-trition - Having a nutrition plan in place to ensure your are feeling energised & nourished.

7. Mechanics - Your own personalised system to ensure you are on the priority list every week.

8. Mastery - Creating sustainable & lasting change so you can maintain your healthy mumma lifestyle.

When I implemented the 8 pillars into my own life. Things began to transform ...

🍊 I actually had the time to take care of myself
🍊 The healthy habits integrated into our lifestyle easily
🍊 I had a wellness plan in place that supported me (even when things were crazy) & my whole family benefited too.

I knew I had to share this with other mummas, so you too could experience what it feels like to be in glowing mumma wellness.

If you would like to join the program & see how you can create this for yourself send me a message.

I cant wait to meet you!

Let's Talk Mumma Fatigue

Fatigue is real. It can impact our everyday & if we experience long periods of fatigue it can have a major impact on our mood & and overall happiness.

Let's face it, it is challenging to avoid, with the on-going demand on us however with a little bit of information you can make a difference to your "everyday fatigue".

Hello - Mum-trition!

The on the go busy lifestyle of a mumma can leave big nutritional gaps & when coaching mumma's I usually meet them when they are feeling depleted & malnourished.

I do hope we get to meet before this!

I have been there. Tired, wired, exhausted & depleted.

It did take a while to find a system that worked.

A system to stop me from...
❌ Missing meals
❌ Eating the scraps of Chiara's plate
❌ Grabbing sushi on the go

Rather a way to ensure I was...
✅ Eating balanced & nutritious meals
✅ Eating consistently
✅ Feeling NOURISHED & ENERGISED

A key part to making this happen was getting a system in place that worked.

To be organised, prepared & to know the food i was eating was healthy & I was fuelling my family too!

When I finally figured it out, game-changer!

I want this for you too, mumma!

To get started here are my 👉

TOP 5 ON-THE-GO ENERGY BOOSTING SNACKS

🍊 Apple with pure nut butter

🍊 Vegetables with bean dip

🍊 Brown rice cakes topped with cottage cheese & chia

🍊 Dates with a handful of walnuts & almonds

🍊 DIY Bliss Balls

Here is my favourite combination for Bliss Balls

120g Almonds Meal or grounded almond (almond meal is super convenient)
100g Your Favourite Pure Nut Butter (Noya Hazelnut is my favourite at the moment)
30g Raw Cacoa
1/2 tsp ground cinnamon
Splash of pure maple syrup

Mix together in a bowl. Using your hands, roll heaped teaspoons into balls. Refrigerate in an air tight container. Boom 💥 a grab and go snack that will fight mumma fatigue!

I'd love to hear your favourite energy boosting mumma snacks? Comment below 👇

You do you, Mumma!

A saying that I have been hearing lately is "You do you!"

It has come up a few times over the past month & I love it.

Why?

Because it gives permission to be YOURSELF with a tone of FREEDOM to decide what that looks like.

Ahhhh finally no more trying to adjust myself to "fit in", be "accepted" or toning myself back to be “liked”.

No. I just do me!

When creating The Wellness Code For Mums, I was determined to create a wellness solution that was personalised to this mumma life.

No one size fits all type of program, rather one where it provided the foundations, education and guidance for you to create your own version of "glowing mumma wellness".

Let's face it we are all in this together, mum life that is!
However each of our everyday can be so different.

That's why you get to decide what you want your healthy mumma life to look like.

"You do you!"

I'm here to support, guide & most importantly provide you with a proven method to guide you through the pillars of mumma wellness.

So you can be the healthiest & happiest version of you.

Go do you mumma!

Welcome to all the new followers of Bree Gargaro Wellness.

With so many new faces here i’d thought to do an intro so you can get to know your host!

I’m Bree. Your personal mumma wellness coach & mindset specialist. Founder & Creator of The Wellness Code For Mums.

🧡 I’m married to my husband Peter & mumma to daughter Chiara

🧡 I have always dreamed of being a singer (not the career for me)

🧡 Dancing around the house with Chiara is my happy place

🧡 I love red wine & dark mint chocolate features on my weekly shopping list

🧡 I am a certified Nutritionist, Life Coach, NLP Master Practitioner and University Graduate.

🧡 Motherhood completely changed my perspective on life & what I value

🧡 Strength training (I initially feared) has completely transformed my body

🧡 I’m the healthiest & happiest I have been in my entire life

🧡 I have experienced isolation & identity loss when I became a mumma

🧡 My life mentors, Anthony Robbins, Echart Tolle, Brene Brown and Wayne Dyer

🧡 My favourite series at the moment is Younger on Stan

🧡 I am currently reading Woman Code by Alissa Vitti

👇🏻 I’d love to connect. Share a little insight about YOU below 👇🏻

I look forward to connecting!

Mumma Daily Do's to Maximise Productivity

Do you have certain things you do each day that impact how productive you are?

I know when I don't do certain things it can leave me feeling very overwhelmed and disorganised.

I am so passionate about supporting mumma's to set up systems that support their lifestyle & wellness.

When I sat down and did this for myself, I realised it is in the "daily do's" that make the biggest difference to how productive I am & my overall sense of wellness.

Here are some of my daily do's...

✅ I write out top 3 things to do for the next day. This is done before going to bed each night.

✅ Prepare overnight oats for the next day. This is seriously the best hack makes mornings so much smoother. If i'm on the go I know we all get to have a nutritious breakfast.

✅ I take 10-15 minutes to myself each day for a Mumma Moment. This short break fuels energy and has a big impact to my "everyday wellness".

✅ I do a weekly meal plan this removes so much stress at the end of each day & we are more likely to eat healthy nutritious meals. Each morning I pull out what is needed for the dinner.

✅ I do a general clean at the end of each day. Less clutter clears the brain & it helps to start the day on the right foot.

✅ I put the dishwasher on. If this doesn't go on for some reason my day does not flow. Go figure!

✅ I add things to my to do list. So I don't keep my brain too full and I seem to actually get things done the ongoing list.

✅ I check in with my husband over dinner to see if there is anything coming up we need to add to our family calendar.

I hope these were helpful Mumma!

These work for me and may not be a fit for you. Discovering those little do's that work for you and your lifestyle is important.

It may be something that you have never considered out loud so here is your opportunity to get clear and decide.

I'd love to hear what you daily do's are? Share the love 👇

Sending love to all the teachers, parents & kiddies back to home schooling in Victoria today.

You’ve got this! ❤️

Tell me your top tips?

New Year Mindset Manifesting

NOW is the time where most of us start thinking about "new year resolutions".

When I hear this I get an uncomfortable feeling in my gut. Why?

I would get all excited, write out my "resolutions'' and get started. A few weeks would pass and sooner of later the "resolution" would fade too.

This would leave me feeling disappointed, demotivated and nothing would change. The frustration would build inside me to the point where I would not set any goals.

Can you relate mumma?

It wasn't until I learnt this process I about to share...that things changed.

I can honesty say since implementing this into my life 8 years ago, everything I decided I wanted to create has come into fruition.

CLARITY is power.

With clarity you have focus.

With focus you create energy.

The energy brings it closer.

We are all energy in motion. When we learn to master this, anything is possible.

Let's put this into context. Say you are looking to buy a new car.

A red car to be exact.

As you go about your day all you manage to see on the road is red cars.

This is focus.

Imagine if you did this in your life what you could create.

So here it is...

My New Year Mindset Manifesting Process

⭐ 1. Get Perspective - The first step is to get perspective and create space in the mind. I intentionally do this over the Christmas/New Year period and clear a few days where I have nothing planned. I go about my day with a "reflection intention" and allow space for the insights to come in when they are ready.

* Not forcing the reflection works for me. Another alternative is to sit down & do an intentional reflection "brain dump" & see what comes up.

⭐ 2. Journal - The next step is to journal insights. Sit down intentionally and write out everything that came to mind over the reflection time. I usually find there are a lot of lessons, insights, teachings, gratitude and future creations.

Then it is CREATION DAY

Ohhh I love this day so much!

I'd love to hear what visions you have decided on for 2021. Share in the comments below 👇

2021 💫

Get Ready. Arrive. Take a deep breathe. Let go of expectations.

Begin.

💫 Is there anything you need to let go of before the new year begins?

💫 3 things that I will discover in 2021?

💫 3 people who will be my pillars in tough times?

💫 I will connect with my loved ones in these 3 ways?

💫 This year I will draw the most energy from?

💫 This year i’ll say yes when?

💫 This year i’ll say no when?

💫 This year will be special for me because?

💫 This year I advise myself to?

💫 My word for the year ahead?

💫 My secret wish for the year ahead?

Wishing you the healthiest & happiest 2021 ❤️

How to create your healthiest & happiest year yet!

I am not sure what made you read this post?

Maybe you are feeling overloaded and depleted by the demands on your time and energy?

Time poor and don’t know where to start with prioritising your own health?

Maybe you are generally well and looking for ways to take your wellness to the next level?

It is so easy to see clearly the things that are in our way.

What If it was a matter of shifting our focus to what we really want, have a compelling reason why you want this for your life and have the momentum to take action imagine what your health & wellness could be?

3 simple steps you can take right now to bring you closer to living your healthiest and happiest life.

✅ Know your outcome. This is where it all starts. Clarity is power. This is where you are going to discover what does being in glowing Mumma wellness actually look like to you? What do you really want? What would you be fulfilled by?

✅ Know your reason WHY – Our why is our leverage point if we don’t have that little something that will get us out of bed when we are tired, that will make it happen no matter what, it becomes very easy to make excuses and get distracted.

✅ Take Action – You may in the past sat down and done this. Got super clear on what health or wellness goals you wanted to achieve, then felt like you knew why…you started off really well sooner or later the momentum stopped and so did your goals. Taking small achievable steps consistently drives momentum & drives results.

One small step you can take right now >>>>>>>>>>>>>>>

Download the free audio session, in this session I take you through step by step how to create the healthiest & happiest version of you.

Mumma Moments Can Improve Emotional Health

We have so many responsibilities in life, taking care of ourselves is usually something at the bottom of the list.

I understand that it can be challenging to prioritise YOU on the ever growing to-do list.

When we think of self-care as a to-do it actually makes us less likely to get it done. A to-do is not very compelling!!

Mindset Shift 🧠 Make it a Mumma Moment

Yes a relaxing massage or a hot bath can help you feel like you're escaping a stressful reality, if I am being realistic chunks of time to do this isn’t always available.

A quick Mumma Moment is always there for you!

A Mumma Moment is defined as a small amount of time where all thoughts, focus & attention is only on oneself.

Yes mumma, just on YOU!

It only takes 5-15minutes to receive the benefits.

✅ Improves emotional health. It reminds you & others that your needs are important too.

✅ Triggers the relaxation response and allows you to come back to the reality of your life feeling refreshed and relaxed.

✅ Makes you more available for others. Forgetting to nurture yourself you are more likely to experience deeper levels of unhappiness, low self-esteem, and feelings of resentment.

15 minutes a day, that is all it takes. That is just 1% of your weekly time.

1% Crazy! I'm sure we can all find 1% for ourselves?

FIFTEEN 15 MINUTE MUMMA MOMENTS FOR YOU

1. Sit, be still & breathe deeply

2. Meditate

3. Shake your b***y with a quick workout

4. Sit in the sun

5. Do a brain dump in a journal

6. Stretch or foam roll

7. Eat some nourishing food mindfully

8. Listen to your favourite music

9. Write 5 things you love & focus on how they make you feel

10. Drink a herbal tea or make yourself a smoothie

11. Plan a getaway

12. Do a hydrating face mask

13. Book a self care appointment for yourself

14. Browse some new healthy recipes

15. Read a magazine

👇 Comment below how you do a Mumma Moment?👇

Are you time poor, exhausted & craving time to recharge for yourself mumma? ⠀
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It is so challenging taking care of yourself amongst the on-going family demands. ⠀
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I hear you.⠀
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I too struggled when my daughter was born. When I look back now I realise how easy it was to maintain my health & wellness before kids.⠀
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Things are different & finding the way to be healthy is even more important now.⠀
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When coaching mumma's to create a healthy lifestyle we start with 3 building blocks for success.⠀
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Here is how you can start to do this for yourself today.⠀
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✅ Mindset: nurture this everyday. Just like you drink water everyday, filing your cup with a daily dose of mindset is just as important. 15 minutes is all you need to meditate, journal, take a walk outside, even sip on your coffee mindfully. Any small activity that supports you to be in the present moment. ⠀
⠀
✅ Habits: define non-negotiable healthy habits. There is no mental bargaining with these habits. You choose habits that work with your lifestyle (that’s important!)
⠀
▪2Litre of water a day⠀
▪Daily 10min mindset work⠀
▪Daily movement (some days it’s just a quick 10min stretch)⠀
⠀
✅ Beliefs: define your core healthy beliefs to guide you everyday. Repeat them daily, when saying these really feel them in your body...⠀
⠀
▪I am healthy & happy ⠀
▪I am lean & strong⠀
▪I love & respect myself⠀
▪I fuel my body with healthy, whole & nutritious food⠀
▪I care for my body & mind through daily movement⠀
⠀
With the 3 building blocks defined you have a plan mumma.⠀
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Just keep showing up.⠀
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Each day, everyday with your plan.⠀
🧡Mindset⠀
🧡Habits⠀
🧡Beliefs⠀
⠀
Let's build the beliefs together mumma...⠀
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👇🏻Share below what you are going to choose to believe? 👇🏻⠀
⠀
"I am....?????

So, what do you want to be when you grow up?⠀
⠀
Think about it for a moment 🤔⠀
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Are you, right now, who you want to be, what you dreamed you’d be, doing what you always wanted to do?⠀
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Be honest.⠀
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Mumma, have you noticed what happens when you ask your children this question?⠀
⠀
Gazing up at you, their eyes sparkling with possibilities, you hear...⠀
⠀
🚒 Fireman⠀
💃 Dancer⠀
🦸‍♀‍Superhero⠀
⠀
What I hear is pure unfiltered visions, passions, dreams and desires.⠀
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Above all I see BELIEF.⠀
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Imagination is the ability to envision in your mind what you cannot at present see with your eyes 👀⠀
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Our children do it.⠀
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If you don’t make a conscious effort to visualise who you are & what you want in life, then you empower other people and circumstances to shape you and your life by default.⠀
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Go, now sit down AND⠀
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Create the highest, grandest vision possible for your life, because you become what you believe.⠀
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❣️Sending love to all Melbourne mummas coming out of lockdown today❣️

Tag a mumma friend who might need to hear this today?

Why I created The Wellness Code For Mums? ⠀
⠀
I was determined to find a wellness solution that worked specifically for mummas. I got tired of seeing programs and apps that were a one size fits all, tons of workouts, meal plans and didn’t consider the time constraints and the ongoing demands on a mumma life.⠀
⠀
No Strategy. No guidance on how to incorporate it. ⠀
⠀
This is The Wellness Code difference.⠀
⠀
A step by step method that makes living a healthy and happy mumma life easy, backed by a community to cheer you on! You will create the habits and Mumma Mechanics to sustain and maintain a healthy lifestyle you love.⠀
⠀
In quick & easy audio sessions accessible from your device you will be guided to systemise, prioritise & transform your health & wellness.⠀
⠀
From igniting your Mumma Mojo, transforming mindset, movement & nutrition methods.