Daily Wellness Routine: Nici Ward, Mum, Musician & Personal Trainer / Owner at Move for Good.

First up, briefly tell us a bit about yourself and what you do!

My name’s Nici and I’m a Mum, musician and I run my own Personal Training business – Move For Good. I started out with a trainer over 5 years ago and fell in love with feeling strong and capable! I’m a Mum of two boys so keeping up with them and being able to maintain a busy lifestyle is super important. I wanted to be able to provide a fitness and
movement service for people who, like myself, weren’t really fitting in with mainstream gym culture but wanted to train and gain strength and confidence.

What time do you wake up most days and how many hours of sleep do you aim for?

4am and between 7 and 9 hours sleep.

What’s your morning routine to set you up for a great day?

I get up with my alarm. No snooze! Haha! I shower and get dressed for work then grab something to eat, usually Weetbix and protein powder with oat milk and a coffee. I usually have early clients so I’m always preparing the night before, kids school lunches packed and my breakfast is usually there ready to go (:

Describe a typical day of eating for you (Drinks, breakfast, lunch, dinner, snacks, dessert – the whole lot!)

I’ve been working with an incredible nutritionist @cinfit_coaching to help me with an easy and accessible eating program. My struggle is always being time poor and her approach is very straight forward and no fuss. Its also realistic for a working Mum with a family as far as cost and easy to find products etc.

I don’t subscribe to diet culture and fads. Education and consistency is key for me.

I have my Weetbix and protein milk, sometimes with fresh or frozen berries for breakfast. A coffee (soy latte). Then mid morning I’ll have a piece of fruit and a yoghurt. Lunch is usually some sort of protein with a wholegrain wrap or brown rice as well as a bunch of veggies.

Afternoon snack is usually some nuts and another small piece of fruit. And dinner is genuinely some type of protein with salad and corn or potatoes or something like that. I love curry or our family favourite is nachos. I load heaps of veggies in 🙂

But that’s just for convenience. If I’m out I’ll eat whatever makes me feel good. I don’t drink any alcohol and haven’t for over two and a half years now as it doesn’t do me any good. Makes me feel garbage mentally and physically and there’s no way I could enjoy my life and all the things I’ve got going on if I did.

♥ Fenty Matchstix

Tell us about your daily beauty routine! What are your non-negotiables for looking and feeling your best?

I love skin care and makeup, I always have. Growing up in a show biz family I was always spending time with my mum in the bathroom watching her put her make up on and watching her routine.

I us GO-TO products and Charlotte Tilbury Magic Eye Rescue both from Mecca. For daily make up I use Nars natural radiant long wear foundation. Fenty Matchstix bronzer and highlighter, Nars blush & mascara.

Do you take any supplements, vitamins or special wellness elixirs? If so, we’d love to know!

I take Vitamin D, iron and Bioceuticals Ultra Muscleze Magnesium for bed which has been amazing to help me unwind and get excellent sleep.

Do you have an evening wind-down ritual?

I usually race around like an idiot trying to get everything done before I go to bed, lots of prep for the next day, try my best to put the house back together to start fresh for the next day and go through anything I need to remember to do for tomorrow.

What are your top 3 wellness non-negotiables?

MIND! See a psych, look after your mind. There’s no shame in medication to help you with your mental health. I’m ADHD and on medication and its been an absolute game changer.

MOVE! Find movement that you love and that makes you feel good!

CONSISTENCY! None of these things work if you don’t put them into practice and be consistent. I think wellness is more about treating your mind and your body well and giving it a good foundation to get you through your life and get the most out of it. Fads don’t really serve me, Ive found my body feels and is at its best when Ive been consistently treating it well.

Satchmo by Tori Lill

Your absolute favourite healthy cafe in Perth is?


Favourite farmers market or healthy place to shop for healthy goodies.

We have a lovely place up in Mundaring, Hills Fresh, that always has really lovely produce.

What’s your fitness routine & favourite way to get sweaty and where’s your go-to?

I like weights, strength and conditioning. Ive recently tried EMS suit training which I really enjoyed and I love whole body vibration for an intense workout as well as recovery.

♥ Nu Form LS Top & Shorts!

If you could only wear one brand of activewear for the rest of your life it would be…

Nu Form.

What’s the one beauty or wellness treatment you can’t live without? And your favourite place
to have it done?

I love a good micro dermabrasion for a little pick me up. But the best beauty for me is to be moving and feeling hydrated & healthy.

What beauty treatment/ wellbeing activity would you love to try but haven’t got around to

Float tank! I have a voucher I need to use (:

Are you into any woo-woo wellness trends? (think crystals, sageing, tarot cards etc)

No, I have a beautiful friend that does my tarot sometimes and its so nice, I find it really reassuring in a comforting kind of way, but Im not really into that kind of stuff usually. I ask too many questions!

You’ve got a big event in 7 days time that you need to look incredible for. What’s your plan of attack to look & feel your absolute best?

Move and eat well. Stay hydrated and wear something you feel rad in. I don’t subscribe to cramming or crash ANYTHING. I would just try to look after myself as best as I can.

If you could have the ultimate day of wellness & happiness in Perth what would it involve and where would you go?

I’d probably go and get a massage at Endota Spa and then lunch at Satchmo.

What’s your dream wellness vacay?

Ummm a girlfriend and I dream and plot about going and staying at some fancy retreat somewhere on the central coast and getting massages and drinking yummy drinks and eating all the food and not doing any dishes. That’d make me feel pretty well!

And lastly… do you have any top secret tips you use to keep looking / feeling great?

Keep Moving, drink water, don’t sweat the small stuff and eat to live!

Thank you so much to sweet cutie Nici for taking part in our daily wellbeing interview – to find out more about Nici & MOVE FOR GOOD you can visit her website, Instagram, or Facebook.

Comments are closed.