Instagram story viewer> @coach_cords> Posts

Daniella Corder | Women’s Health Expert

@coach_cords

85.6K

followers

4755

following

▫️Strength training & nutrition for confidence, energy & longevity
▫️ Helping you stay CONSISTENTLY AVERAGE 🤍
@dischem_livingfit
@nutrigopower-CORDS10

POSTS STORIES REELS TAGGED

Balance is the real flex 💪

It’s not about hellishly long workouts or strict diets — it’s about nourishing your body, moving with love, and resting without guilt.

True wellness comes from finding harmony between food, fitness, and recovery.

You deserve a life where health supports your happiness, not controls it.

Choose balance.

Choose you.

#BalanceNotBurnout #HealthyLifestyle #FitnessJourney #MindfulMovement #FoodFreedom #SelfCareMatters #WellnessJourney #RestIsProductive by @coach_cords

3k

229

a year ago

After narrowing down hundreds of entries to our epic Top 8, we’re now almost at the end of the moment you’ve been waiting for. Meet the 2025 WH Cover Search Top 3: @tammyjonas_, @coach_cords and @tammi_ragebult

PS: Look out for the winner announcement first thing tomorrow morning! 🥳

#WomensHealthSA #WHCoverSearch #MindBalance #BuiltbyTrojan #TeamTrojan #TrojanFit by @coach_cords

2k

268

a year ago

All too often I see women falling off the bandwagon as they near that time of the month due to changes in energy.

Use this as a guide so that you can continue strength training all month long.

PLEASE PLEASE PAH-LEEEEEASE, for the love of all things holy, prioritise strength training!!

I like to think of strength training as the “main meal” when it comes to fitness and everything else as the “side dishes” to compliment your strength training. Your “side dishes” are things like yoga, pilates, running, swimming etc.

My issue with cycle syncing is the messaging of “only do cardio in your follicular phase” or “only do yoga on your period”. WHY are we telling women to “only strength train during a certain time of the month” when we KNOW how important it is for longevity.

SO! Save this and share with a friend so that you never have to fall off track again 🫶

#strengthtrainingforwomen #womenshealth #menstrualcycletraining by @coach_cords

5

0

2 minutes ago

Chickpea blondies…are they ACTUALLY worth the hype?

Well, yes!

Full disclosure, I ended up doubling the recipe to fit into my baking dish, but the recipe should make about 8 blondies.

Per serving:

CALS: 185
PROTEIN: 3.5g
CARBS: 13g
FAT: 8.4g
FIBRE: 3.1g

If you’re looking for a gluten free and refined sugar free snack then this is it!

HOWEVER - the original creator of this recipe claims that these Blondies are high fibre and high protein. Based on the macros we can clearly see that’s its actually highest in fat (thanks to the coconut oil & cashew butter).

I’m not here to lead you astray, so it would be remiss of me to not tell you to practice mindful snacking if your goal is fat loss.

Some tips on how I would make this even more macro friendly for fat loss:

1. Add protein powder to boost the protein content.
2. Swap cashew butter for PB2 to reduce calories and fat.
3. Halve the oil to cut calories without removing it completely.
4. Use less honey/maple syrup and make up the sweetness with a lower-calorie sweetener.
5. Swap some of the oat flour for protein powder for an even better protein-to-calorie ratio.
6. Keep a little honey + fat in the recipe so they stay moist and fudgy, not dry and cakey.

Let me know in the comments if you’d like me to tinker with this recipe :)

#viralrecipe #glutenfree #refindedsugarfree

Original recipe by @callascleaneats by @coach_cords

971

61

9 days ago

With SO MUCH noise out there, let’s strip it back to the basics that actually work. EVERY TIME!

#consistencywins #healthyliving #womenshealth by @coach_cords

414

44

15 days ago

It’s been a wiiiild last few months and I wish I had more space than just 20 slides, but here’s a snippet into what the last 4 months have been like 🤍

Amsterdam ‘26 🇳🇱

Loves a poffertjie!

Bike tour time!

The famous Dutch apple pie - 10/10!

Off to Portugal we go! 🇵🇹

Olha’s Bolas!
IYKYK

Came for the son. Stayed for his mother and her cooking! 🐙

Father’s Day lunch where we unfortunately got massively ripped off 😂

LOVE a waterpark!! 💦

Let’s take these new rackies for a spin!! 🎾

Dinner with new friends 🍝

Mandela Day x

Coldplay songs had me chunking 😭

Standard date night things 🍪🍦

Officially a geriatric, I think? 🤔

“I wanna be fully knocked out, hey!”

Ouch. 😣

When your waterproof moon boot has a leak… you make a plan.

Keeping it childishly classy with our homemade protein ice cream 😋 by @coach_cords

204

7

17 days ago

When it comes to supplements, I believe in being INTENTIONAL about what I’m taking.

For my training and recovery, these are 3 staples that I have been taking for years and swear by.

The reason I take these in particular is because they each serve a practical purpose alongside good nutrition and consistent training.

I hope this helps simplify things for you!

👀 Psssst, if you’re like me and a sucker for a good deal, @dischem_livingfit is currently running a 2+1 deal where if you buy 3 you get the cheapest 1 FREE!

So if you’re looking to try any of these or your stock is running a little low - this weekend is the perfect time to top up!

🗓️ : 25-27 september 2026

#training #supplments #strengthandrecovery by @coach_cords

230

28

21 days ago

Gut health and acne are more connected than you might think!

By now, I’m sure we all know that gut health is about so much more than digestion, it also plays a role in immune function, mood and of course skin health.

I’ve been putting a LOT of effort into treating my acne from the outside, but lately I’ve also been paying more attention to what’s happening on the inside.

So, alongside my skincare routine, I’ve been focusing on creating consistent digestive balance and supporting my gut health with Rawbiotics Daily Balance + Gut Correct for about 3 months now and I have definitely noticed an improvement in my skin!

In conjunction with taking Rawbiotics, I also eat a balanced diet packed with whole foods and fibre, drink plenty of water, prioritise sleep, limit processed foods and I don’t drink alcohol.

What I love about Rawbiotics in particular is that it’s affordable, easy to incorporate into everyday life and doesn’t require you to completely overhaul the way you eat or live.

#guthealth #probiotics #acne by @coach_cords

155

14

a month ago

Have you ever wondered why some workouts feel effortless one week and impossible the next?

Well, your menstrual cycle has a huge influence on your energy, strength, recovery and performance.

Let’s break it down.

During your follicular phase, rising Oestrogen helps support muscle building, recovery and higher training intensity.

This is often the perfect time to lift heavier, run faster and chase those PBs.

Then during your Luteal phase, Progesterone becomes the dominant hormone.

It’s completely normal to feel more fatigued, less motivated and like your usual weights suddenly feel heavier.

And here’s the important part...you do not need to stop exercising.

Rather, adjust your expectations.

Some days you’ll push and other days you’ll simply show up - the important thing here to remember is that both count and learning to work with your hormones instead of fighting them is one of the best things you can do for long term consistency, better recovery and avoiding burnout.

Remember: your cycle isn’t holding you back. It’s giving you valuable information about how to train smarter if you’re willing to just work with it and meet yourself where you’re at.

So save this for the week your workouts suddenly feel harder and send it to a friend who needs the reminder.  Follow for more tips or visit fertilitychoices.com to find out more.

#womenshealth #menstrualcycle #hormones by @coach_cords

130

14

a month ago

Hot Flashes, night sweats & uncalled for 3am wake ups - let’s talk about it!!

Full transparency, we cannot completely get rid of these effects during midlife, BUT there are a few things that we can do and take to help ease those symptoms over time.

Recent Black Cohosh research shows that during menopause, falling estrogen levels can affect the body’s temperature regulation, leading to hot flashes. Researchers believe black cohosh may help with the relief of hot flashes through its effects on brain signalling pathways that may help support the body’s temperature regulation.

Like with everything, consistency and patience is key.

Lift weights, walk, eat more plants and protein, drink more water and less alcohol and take your supplements because well, you deserve to feel amazing actually!!

—————

[S0]. For full prescribing information please refer to each respective product’s Patient Information Leaflet and Professional Information. Category D – Complementary Medicines. These unregistered medicines have not been evaluated by the SAHPRA for their quality, safety or intended use. Consult a healthcare provider prior to use. For legals and references contact careline@dischem.co.za

#perimenopausehealth #ad #sponsored #womenshealth by @coach_cords

137

9

2 months ago

Women’s Day isn’t about celebrating perfection.

It’s about celebrating the woman who keeps showing up 🤍

Whether that’s for work, for her family & friends and for everyone else who needs her.

Today we’re celebrating the moments she chooses to show up for HERSELF!

The workout squeezed into a busy day.
 The 20-minute walk when she didn’t have time for an hour.
 The strength session that wasn’t perfect, but happened anyway.
 The week she missed...and the courage it took to start again.

Because that’s what consistency really looks like.

Not perfect and certainly not all-or-nothing. But rather consistently average!

I’ve always believed that you don’t need to be exceptional to become stronger.

You just need to be consistent enough, for long enough.

So this Women’s Day, I want to celebrate the women who keep making space for their health, their strength and themselves, even when life gets busy.

And thanks to @dischem_livingfit , one of you is going to win a bundle of fitness equipment and wellness goodies to help make showing up for yourself a little easier 🤍

To enter:
 1) Follow me and @dischem_livingfit
 2) Comment below: What’s one way you’ve been showing up for yourself lately?

3) Like this post & share to your stories (please remember to tag both of us so that we can keep track of entries)

4) For an extra entry, tag your bestie who inspires you to keep showing up

WINNER ANNOUNCED ON TUESDAY 11 AUGUST 💃🏼

#WomensDay2026 #WomensHealth #StrengthTraining #sponsored #ad by @coach_cords

574

1k

2 months ago

3 UNCONVENTIONAL WAYS TO DODGE THE FLU!

These 3 have been my go-to supps which I’ve been taking consistently for months now and I (touch wood) haven’t gotten sick this winter soooo you can take my word for it 😉

If you have any immune support tips and tricks, pop them in the comments as I’d love to know!

#immunitybooster #fluseason #sponsored #ad by @coach_cords

126

14

3 months ago