Workshop: Boost Your Performance, Energy & Gut Health

Wednesday March 19th 2025
6 – 8 pm
Flannerys Benowa

Ready to feel stronger, more energised and balanced, without overhauling your entire routine? This workshop is all about simple tweaks to your existing meal structure and timing that can help fuel your physical activity, balance your hormones, support your gut, and maintain your energy throughout the day.

We’ll share actionable strategies that don’t require a total lifestyle overhaul but deliver noticeable results—whether you’re hitting the gym, chasing after tiny humans, or tackling a busy workday.

Taste-test delicious recipes, learn from the experts, connect with other health-loving people, and talk to Flannerys’ naturopaths about your individual needs and goals.

If you’re looking for small changes that stack up to deliver big results—this workshop is for you.

What’s included

In this workshop, you’ll learn:

Gut Health Top Tips: Why a healthy gut is foundational to feeling, performing and looking your best.
Macronutrient Plate Ratios: How to structure your meals and snacks for optimal energy, gut health, and nutrition.
Meal and Snack Timing: The best times to eat to support your energy levels, aid your hormonal balance, and help your gut thrive.
Boosting Common Meals: Easy tricks to elevate your everyday meals and add extra nutrients in a flash.
Quick and Balanced Bites: Healthy, nutrient-packed snacks that are easy to grab on the go and gentle on your digestion.

You’ll also take home a Flannerys tote with gifts and one lucky attendee will win a $200 Flannerys Gift Voucher!

Spots are limited. Reserve your seat now!

About the Facilitators

Kara Saunders

Kara

Kara Saunders is an 11x CrossFit Games athlete, 2017’s 2nd Fittest Woman on Earth, and 2024 Fittest Team on Earth. Recently retired from elite competition, Kara now devotes her days to being a stay-at-home working mum to her 5-year-old daughter and 1-year-old son.

A Certified Nutrition Coach and Consultant, Kara is passionate about the transformative power of food and has dedicated her adult life to understanding nutrition’s role in overall well-being. She embraces a nature-aligned lifestyle while balancing the joys of family life and the occasional cheeky margarita with her husband. Kara continues to inspire others to live intentionally, prioritise health, and find harmony in all aspects of life.

Shan Cooper

Shan Cooper is a health and wellness coach, and health educator for life-changing health food brand, Gevity Rx. Shan’s extensive background in nutrition, wellness and fitness has been amassed over more than a decade as an educator, presenter, and gym owner. Her deep interest in gut health began after her own struggles led her to learn about the importance of this often-overlooked health linchpin.

Shan’s work with Gevity Rx allows her to focus on her passion for educating and empowering people to take control of their health, from the inside out. Her approach to eating for health is ‘maximum nutrition with minimal messing about’ and she loves helping people discover the dietary changes that can lead to better long-term health.

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