Contour Flow Studio / Women’s Community

Contour Flow Studio / Women’s Community Contour Flow Studio
And
Women’s Community Group

Manual Lymphatic Drainage Massage
And
All Things Wellbeing And Health

Availability Update : September 29th 5.30pm ONLY Please note: deposits are to be paid within 3 days of your booking requ...
08/09/2026

Availability Update :
September 29th 5.30pm ONLY

Please note: deposits are to be paid within 3 days of your booking request.
If your deposit isn’t received your booking goes to the next person on the list.

If you haven’t paid your deposit then your booking is not secure.

Thank you. 🙏

You may have noticed my whole life (for 25 weeks 😂) has revolved around food. Not food that I “fancied” but food that ha...
07/09/2026

You may have noticed my whole life (for 25 weeks 😂) has revolved around food.
Not food that I “fancied” but food that had a purpose, to get me stage lean.
This involved a large calorie deficit, which was done under the guidance of my brilliant coach Georgia. (For the last 7 weeks of prep)
I would NOT recommend anyone do this without the advice and guidance of someone who know what they are doing. It’s not just a diet, it’s a short term goal. And something that is NOT sustainable or healthy. Also - make sure that coach actually listens to you, and takes in to account your daily life, job, and other health conditions.

Anyway, food focus now, has totally changed.
My food is serving an even BIGGER purpose.
Our main focus after the show was carbs and fat.
Why? -
Fat - I lost my menstrual cycle due to extreme body stress and low body fat. This is not good for a female, it means your hormones have gone in to hibernation in order to literally survive. So we immediately increased fats to help recover, and guess what, 7 weeks after the show - my cycle returned.
Carbs - I had low stores of glycogen in my muscles, my energy pre show was low, well I say low - I’d say depleted 😂😂. Carbs help to refill the muscles with glycogen and help energy levels.

It’s taken I’d say 7-8 weeks for my leptin and Grhelin hormones to settle.
No amount of food satisfies you when you’ve been in such a large deficit. So staying in control of that was ESSENTIAL. Honestly, it’s so easy to binge and over eat when these hormones are raging angry.

Since learning in depth about food, what it does and the best sources to eat, my training, cognitive function and body health has changed drastically.

So, I’ve created this little advice leaflet here for you. If it helps - great.
Any questions - feel free to ask and I’ll do my best to help based on what I know and what I’ve experienced.

It’s funny what life does without you knowing. I can now see that for 6 years I was being someone totally different to w...
07/09/2026

It’s funny what life does without you knowing.

I can now see that for 6 years I was being someone totally different to who I was born.
For 6 years I faked a personality to the public and I didn’t even know it.
I became exhausted, but I thought that was due to being so physically active with work, my own fitness and classes. Now I realise I was exhausted because I was being someone I’m not . Let’s say I was in constant “character”.

The day, in fact the very second (it was a Thursday around 8pm) I decided to give up classes was pushed upon me by what I can only describe as “the universe”recognising I had travelled so far away from who i should be and I needed to stop. Every day was a day further and further away from Nadine.

Leaving classes has been a challenge I won’t lie, I’ve had to re-find my true identity, it’s been a really hard battle of not knowing who I am, stuck between two worlds - the fake world and the world I’m meant to be in.

I haven’t suffered this bad with my mental health for a very long time.
Imagine being in a dream, living your life as what you know but suddenly, it’s gone. And you need to start all over again. But you don’t know who you are, so you’re in a black cloud, trying to find a way out.

But, the fog is ever so slightly clearing. It takes just one phrase or one person or one thought for you to change direction, and if you’re anything like me - something clicks. And it’s like a new beginning again, but this time, the new beginning is clearer, and you can see where you are heading.

I genuinely believe you are sent the toughest battles at that time, battles that are meant to make you fail, so you can find out who you truly are. And when those battles know they are loosing, they stand down and let you walk forward.

The old Nadine (from the last 6 years) is fading. And the Nadine I was born to be is a little seed being watered each day. She will get more battles, but she will beat them. And then one day BAM 💥 she will be born. And she will know, she will feel it, she is who she’s meant to have been all this time.

Thank you for reading. I didn’t want this to stay in my head. So it had to be noted somewhere.

1 inch closer every day.

⭐️⭐️⭐️⭐️⭐️ Another awesome review today thank you Helen xx
06/09/2026

⭐️⭐️⭐️⭐️⭐️

Another awesome review today thank you Helen xx

Ive learned so much MORE about training and nutrition the last 10 months than I ever have. It’s always - stick to a defi...
06/09/2026

Ive learned so much MORE about training and nutrition the last 10 months than I ever have.

It’s always - stick to a deficit, train hard, get your cardio in eat protein, avoid carbs and fats.
When now that I’ve actually experienced the truth of what has to happen to actually get somewhere the advice is give is totally different.

Of course if you want to lose fat then you have to be in a deficit, but do that incorrectly and you WILL lose muscle too (if you have any in the first place).

Here’s the things I would do differently if I started again, and the advice I’d give to people wanting to grow muscle, recovery properly and have longevity in being active.

Cardio - yeah good for the heart and still
Important - but I would not be pounding my joints anywhere near as much as I did.

Food - protein helps yes, but carbs and fats are vitally important. Carbs FUEL your body, fats keep hormones happy.
“Weight watchers told me to minimise carbs to lose weight quicker” no Jean, carbs absorb water - I’ll let you do the math on that. 🤦🏽‍♀️

Rest and Recovery - you do not get fitter, get stronger, grow muscle quicker by doing 6-7 days a week. All of the above improve with adequate rest and recovery. Think of it as this - you’ve got a smashed up leg - if you keep walking on it, it’ll get better quicker. Again, no Jean (sorry Jean) it will not, it needs rest and recovery to heal.

Same old exercises - I’d make a plan, stick to it for months and months, log my progress and give it time. Just because your biceps haven’t grown after 3x13 of curls it doesn’t mean it’s not working. Stick to routine, progress. Oh and doing “look what I’ve made up” exercises - why? Front raising next doors cat up a mountain while leg pressing a goat just makes you look stupid 😂.

But I am not like other girls -im worse

You can be too if you open your eyes and educate yourself.

3 whopping inches Closer Today So proud of me! Have you started yours ? Forgot to photograph my crumpet and egg -tracke...
05/09/2026

3 whopping inches Closer Today

So proud of me! Have you started yours ?

Forgot to photograph my crumpet and egg -tracked and planned 2 days ago but not off an excel spreadsheet - 1inch closer.

Today’s Task For US Make a list of all the things you want to achieve, this could be work related, relationship related,...
04/09/2026

Today’s Task For US

Make a list of all the things you want to achieve, this could be work related, relationship related, health related… anything YOU want in your life. The list can be as long as you like.

Now, from that list take the most important thing you want to happen FIRST.

On this subject, make a list of how you get this moving.
How do you make that first step to making this happen? And map out below how you think you could achieve this. From one step to another, and finally the end.

TODAY - not tomorrow, not Monday, TODAY, move that first step 1cm forward, do something that will get this subject closer than you were yesterday.

Sometimes it may sit stagnant, some time of may step backwards, but make it a priority to follow your map, move it. Move it forward.

You can’t fail if you don’t quit, and it WILL work out, whether it takes days mo the or years. It will work out if you keep moving 1cm at a time.

I’ve got my first subject ready and I’ve made a start, one small thing to it moving.

And on that note - do what fulfills you, don’t be textbook, be YOU.

Have a lovely weekend 💜

Maintenance - let’s talk about it. I’m not bloated today, thankfully, and water retention has reduced loads. But, just b...
31/08/2026

Maintenance - let’s talk about it.

I’m not bloated today, thankfully, and water retention has reduced loads.

But, just because I’m not bloated or filled with water it doesn’t mean than my lymphatic system doesn’t need some support.

As I mentioned recently, the more you have the treatment, the quicker your body responds and the less discomfort you feel in between sessions.
A quick 30 min drain and wood sculpt and my abdomen feels as fresh as just waking up - it doesn’t feel 2700 calories deep in food that’s for sure 😂😂.

So, this is your sign to keep on top of your treatment and not just use it as a cure.

Message me to book in - only 1 appt left for September!

💦 Lymphatic Drainage Expectations 💦 So, I have been SWOLLEN to the max since last Sunday morning. 🤯My personal stress le...
29/08/2026

💦 Lymphatic Drainage Expectations 💦

So, I have been SWOLLEN to the max since last Sunday morning.
🤯My personal stress levels were through the roof, I added extra stress physically by not resting my body, fat added extra stress to my wellbeing because I felt crap, my hormones are only just recovering so they are still in a bit of a traffic jam and my body responded the only way it could which was:

🎈 Adding 3kg of water! Literally over 2 days my body added 3kg of water to try and make me slow down. No word of a lie it was painful, I felt like my skin was about to split open. Even my forearms were massive.

🧘‍♀️ I started with my mind - some mediation, rethinking my thought process and gave myself a MLD to try and reduce the water retention.
I had some relief but not a complete solution, but I was that bad I wasn’t expecting a miracle from a 20 min session done on myself.

⏰ So, I did another one last night - 2 nights in a row and that’s when things really got moving.
My legs are still a little puffy, so I’ll get some wood on them later. But my abdomen feels a hell of a lot better.

I just thought I’d document this as this is the results of MLD, SEVERE bloating / water retention won’t automatically be cured in one SINGLE session, but it will get things moving for sure.
Over the course of a few treatments your body will respond better, and quicker, and the results will last a little longer.

Real Results Real People Whether you’re suffering with bloating, fluid retention, distension or just fancy an hour of b...
27/08/2026

Real Results
Real People

Whether you’re suffering with bloating, fluid retention, distension or just fancy an hour of being pampered, MLD is the perfect treatment for anyone.

There is nothing more satisfying than seeing results happening before your eyes.

Address

Castan Road
Pontyclun
CF72 9EH

Opening Hours

Monday 9am - 8pm
Tuesday 9am - 8pm
Wednesday 9am - 8pm
Thursday 9am - 8pm
Friday 9am - 1pm

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