Hi Team! I’m so excited to welcome some wonderful new members who joined us from World Gym and CityFit Bundaberg this weekend: @Dianne Dingle , @Natalie Mclean , @Denisie Williamson, @Tania Dickie, @Terri Mills, & @Melissa Roussounis 🎉 As part of your access to the Thru Menopause Hub, you receive a FREE 20-minute “Navigating Menopause” Consult with me. 💬 This is your chance to share your journey, and I’ll personally guide you toward the best resources in our community to help you find symptom relief and support — fast! 👉 Book your free call here: https://calendly.com/victoria-thrumenopause/30min Can’t wait to meet you and help you get started! And team, let’s give our new members a big warm welcome below! 💖 Big love, Coach Vic

Hi everyone, my name is Vicky and I live on the Sunshine Coast. I love reading (which is great because I work in a school library), being in my garden and watching good tv ☺️. The occasional run too 🤪 So blessed to live where I do to enjoy the amazing weather.

Requested by @Vicky Tullett 😊 Sauerkraut is a classic! Just like the pickle recipe, it uses the power of lacto-fermentation to create a probiotic-rich food that supports your gut. Traditionally, sauerkraut is made with nothing more than green cabbage and salt, with caraway seeds often added for flavour. This version adds a little twist: vibrant red cabbage (leftover from the rice paper rolls) & paired with your favourite dried dill for flavour. Ingredients - Red cabbage (enough to fill a jar once shredded) - Salt (about 2% of your cabbage weight) - Dried dill (1–2 tsp, to taste) Method 1. Weigh your cabbage: Work out how much cabbage you’re using. Multiply that number by 0.02 to calculate your salt. Example: 200 g cabbage × 0.02 = 4 g salt. 2. Massage: In a large bowl, combine the cabbage, salt, and dill. Massage and squeeze for 2–3 minutes until the cabbage softens and starts to release its juice. Red cabbage can take a little longer than green — you may need to let it sit, then massage again. (The liquid will become your brine.) 3. Pack the jar: Tightly pack the cabbage into a clean jar, pressing it down so it’s submerged under its own liquid. Leave a few centimetres of headspace. Tip: weigh the cabbage down so it stays submerged. If you don't have fermentation weights, a ziplock bag filled with rice, placed inside the jar on top of the cabbage, works well. 4. Ferment: Lightly seal the jar and leave it at room temperature for 5–10 days. Check daily to make sure the cabbage stays under the liquid, pressing it down if needed. Open (“burp”) the jar once a day to release gas. 5. Taste test: Start tasting around day 3. In warmer months, fermentation happens faster. When it’s tangy and delicious, it’s ready. 6. Store: Seal the jar and pop it in the fridge. It will keep fermenting slowly and stay probiotic-rich for months. ✨ That’s it! Bright, tangy, and full of gut-loving bacteria — sauerkraut made simple.

Hi Vic! I’ve thought of a question which might be one others would also be interested in and it’s about protein and how much should we be aiming to eat each day?