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Monday 5pm - 8pm Wednesday 5pm - 8pm Friday 5pm - 8pm Saturday 7am - 1pm Sunday 7am - 1pm

Engage Health Coaching

Q: What is the website?

http://www.engagehealthcoaching.com/

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Engage Health Coaching

Engage Health Coaching is a nutritionist service that sees clients in-person out of Grapple Factory Performance Institute in Arana Hills or online via Zoom.

They specialize in improving sport performance, body composition and disordered eating.

24/09/2023

After a very long hiatus, I am so excited to be back in the classroom presenting and helping athletes perform at their best.

Keep an eye out for more upcoming seminars, and if you’d like to speak to the team at Engage about booking your own seminar shoot us a DM.

Thank you for having me - looking forward to the next one!

21/08/2022

We've been receiving a lot of messages recently about how to deal with food cravings, and what to eat when you do have cravings so this week we will be zeroing in on the topic of cravings!

Before we begin, we thought it best to address the difference between cravings and hunger, because they're completely different things.

At times you might not be able to distinguish between cravings and hunger, and sometimes you might even have both - it's important to be able to identify what these feelings that you're having are.

It's commonly thought food cravings are entirely emotion-based, but there are some chemical reasons you may have them. Stay tuned this week to learn more about this and how to deal with cravings!

13/08/2022

"CARBS MAKE YOU FAT"

⁣⁣No.

Neither do fats just so I’m clear! ⁣⁣⁣No food or macro is inherently fattening.
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Most new clients I meet have tried eliminating carbs from their diet in an attempt to lose weight. ⁣⁣⁣⁣
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If your coach or someone you follow spouts that there are certain foods that are #1 enemy for your goals, or totally off limits RUN. ⁣⁣⁣
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From a fat loss standpoint, fats are more calorie dense than carbs or protein.
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This doesn’t mean fat is *bad* it just means foods that are high in fat are also high in calories, so be mindful of your portions! ⁣⁣⁣⁣
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You CAN eat carbs and still lose weight when you are able to achieve a energy deficit and consume adequate amounts of protein! ⁣⁣⁣
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🙏I promise
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As your nutrition coach, I teach you how to incorporate ALL the foods you love (including carbs) in the right portions to reach your weight loss goals (if that actually your goal), or to improve your relationship with food or to fuel your training sessions.. etc... ⁣⁣⁣
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For coaching enquires, contact amelia@engagehealthnutrition.com

10/08/2022

High protein snacks can support the maintenance and growth of lean muscle mass, help to regulate your appetite by keeping you fuller for longer between meals and support optimal recovery post-exercise.

We LOVE a good snack, for all of those reasons, and more! So here are 6 dairy free snack ideas, thanks to the suggestion from

Struggling to work snacks into your day? Reach out to the team at Engage, we'd love to chat!

04/08/2022

Emotional eating is one of the most common areas we support at Engage - so if you do sometimes feel out of control with your eating, you're not alone!

Stress and negative emotions are usually the trigger of emotional eating.

When you turn to food to fill an emotional hole, distract yourself and create comfort, it can be a tough journey and one that takes willingness and mindfulness to break away from.

If you feel like this applies to you, send us a message, we've love to help!

02/08/2022

Are you concerned you may have low iron? Do you bruise easily, are always tired, get constant headaches, or have brittle nails and mouth sores/ulcers?

Poor dietary iron intake can lead to iron deficiency anaemia which makes you feel pretty gross and can impact training performance significantly.

Choosing snacks high in iron can help you reach your daily requirements for iron.

Males and post-menopausal women (>50yrs) require 8.7mg iron / day.

Females (

31/07/2022

Do you have quick, easy, 'fail-safe' meals?
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When things are good and going to plan, sticking to your meal plan is easy. ⁣
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But when we're in a situation that disrupts our routine, or if we're coming home wrecked after a stressful day at work and you don't feel like cooking... often our plans fall apart.
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One solution to this is having quick, convenient FAIL-SAFE options.⁣
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A few go-to meals for when you're limited in time or energy, that will still keep you moving towards your goals.⁣
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All of the above options, are quick, easy, high protein and can be put together in under 5 minutes.⁣
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The key with FAIL-SAFE meals is to find ones you enjoy and that fit your goals.⁣
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What are your fail-safe meals?⁣
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Follow for evidence based nutritional advice!

28/07/2022

This week we have in Brisbane, so we thought we'd share some tips around weight manipulation prior to competition.

As nutritionists we try to steer clients away from doing a weight-cut unless there is a good reason to do it. But, people still do it and there is a huge gap in knowledge in the martial arts space, leading to poor performance or worse.

We generally only consider weight cuts for high level competitors. If you're new to the sport, it's far better to go into a competition well-fueled and experience what it's like to compete at your best.

Please note the weight-cut and rehydration process is a super individualized process and there is no way it can really be well summarized like this in an IG post. But this guide is WAY better than what most people actually do.

Disclaimer: This is not individual advice. See medical practitioner or reach out to our team for more specific advice.

21/07/2022

SAVE THESE MEALS FOR LATER 🍔🥗🍝

We've been training a lot lately and these meals have been on high rotation because they're so quick to throw together!

PSA - Why high protein? Having a high protein meal is essential for maintaining and building muscle mass. It’s also important to help sustain energy levels and boost our mood.

Let us know which one you would choose?

15/07/2022

If you compare yourself to those 1%'ers who edit their photos, use the best lighting, and selectively post their best shots...

You're just gonna have a bad time.

I think most people accept that they're not top of the pile in some areas. Some people are gifted intellectually, others excel in creative endeavors. I for example am not particularly creative, but I don't look in the mirror and call myself stupid because I'm not Kanye West.

Some people are gifted athletes. You don't choose to be 6 foot 3 and capable of an 11 sec 100m sprint.

Outliers still usually work hard. But no amount of hard work on my part is gonna turn me into Serena Williams or Simone Biles.

So what's our point?

The same thing applies to the physiques you see every day on social media.

You're gonna see people with above average genetics. People who have more experience than you. People who use filters and half-natty lighting, who pick the best shot out of 50 to post.

And when you interact with their posts, you're gonna get served even more of the same until it's all you ever see.

So stop trying to be those people.

You can admire them. You can be motivated by them. But you're never gonna have their exact physique.

And that's a great thing. You have strengths and unique features that they don't have.

Embrace that and work hard. And for goodness sake, give yourself a break sometimes.

10/07/2022

Struggling to make a change?

Long term behavioral change doesn't simply occur
through education. It can be frustrating when working with a coach, nutritionist or personal trainer that provides fantastic instruction, but you can't seem to shift the dial in terms of your habits and lifestyle.

That's where Health Coaches step in.

Health Coaches don't simply instruct, they work at a deeper level with their clients to help support longer term lifestyle change. This is through evidence based aspects of psychology, exercise science and nutrition science.

If you're interested in chatting to the team at Engage about Health Coaching, reach out via the website, or send us a DM - we've love to chat!

02/07/2022

By popular demand (and to our chagrin), we bring you BCAA's as our final supplement on our week of supplement exploration.

This may be controversial, but we don't rate BCAA's! There certainly are some situations where they are useful - very low calorie diets, vegetarian/vegan diets - but if you're already eating sufficient animal protein throughout the day, there isn't much evidence this will bring you any additional benefits.

Do you take BCAA's?

These posts aim to break down the supplements that are currently backed by the literature to positively & legally support performance and or recovery, as well as being safe to use.

01/07/2022

We are almost at the end of our week of supplement exploration! Today we are looking at beetroot juice, which is the newest addition to the top tier evidence based supplement space!

The average dietary intake of adults in Australia is ~60-120 mg/day with vegetables providing about 80% of the total. Vegetarians and those with a high vegetable content in their diet are likely to consume higher nitrate intakes.

Although still undergoing research, some recent studies indicate that dietary nitrate supplementation can enhance muscle power, sprint, multiple-sprint, and high-intensity
intermittent exercise performance, thereby widening the potential application of nitrate supplementation to a greater number of both
individual and team sports.

These posts aim to break down the supplements that are currently backed by the literature to positively & legally support performance and or recovery, as well as being safe to use.

30/06/2022

Day five of our week of supplement exploration, and here is something a little different - Glycerol! If you're an endurance or weight cut athlete this one is for you!

We find Glycerol fascinating as it's not widely used in sport nutrition, but appears in many household products; in food manufacturing it is used to thicken foods, control their moisture level or stabilise them, and in pharmaceuticals it is used to make soaps, toothpaste, cough syrups and lotions.

One really important note here is that if start exercise hydrated and can keep fluid loss < 2% of body mass, there is no advantage of using Glycerol for pre-exercise hyperhydration.

These posts aim to break down the supplements that are currently backed by the literature to positively & legally support performance and or recovery, as well as being safe to use.

29/06/2022

Day four of our week of supplement exploration - and now for a same, same but different point of reference we have beta-alanine!

Beta-alanine delivers similar results as sodium bicarbonate, however without the risk of GI distress. One of the impacts of beta-alanine however is paraesthesia, the tingling you may feel from certain pre-workouts. Although this is not dangerous, it can certainly be uncomfortable for some. You will reach peak tingles anything over 1000mg in a day.

To avoid the tingles, break up your daily dose into multiple smaller doses. Personally, I don't mind the tingles as it's a cue for my body to get my head into a training space.

These posts aim to break down the supplements that are currently backed by the literature to positively & legally support performance and or recovery, as well as being safe to use.

28/06/2022

Day three of our week of supplement exploration - and now we are getting to the exciting stuff - SODIUM BICARBONATE, AKA. BAKING SODA!

Sodium bicarbonate might be one of the most cost effective and under-utilised sport supplements out there. One of the reasons it is so under-used may be supplementation side effects when not used correctly (think vomiting, diarrhea and stomach pain).

If you are interested in bicarb supplementation, reach out to a sport nutritionist, always make sure you consume with plenty of water/carbs, and go slow! And never, ever attempt supplementation for the first time on game day!

These posts aim to break down the supplements that are currently backed by the literature to positively & legally support performance and or recovery, as well as being safe to use.

27/06/2022

Day two of our week of supplement exploration - and what better supplement to discuss on a Monday than CAFFEINE!

Our recommendation of a “food first but not always food only” approach may not be entirely appropriate for caffeine. Whilst tea and coffee are excellent sources of caffeine, the actual caffeine content can vary markedly, depending on the length of the pour or infusion period (check out slide 4!). It may be worth exploring caffeine supplements or pre-workouts if you are interested in optimising caffeine use pre-training.

Just be wary around the total amount of caffeine you take in per day - 400mg is the upper limit for adults per day.

These posts aim to break down the supplements that are currently backed by the literature to positively & legally support performance and or recovery, as well as being safe to use.

26/06/2022

We've been seeing a lot of advertising and nonsense online advice on supplementation, so for this entire week we will be explaining a different sport supplement every day to help share awareness!

At Engage Health Coaching, we generally recommend a “food first but not always food only” approach which means, where it is practically possible, the provision on nutrients should come from food sources rather than dietary supplements.

However there’s a few reasons to why in some cases supplements can be relevant including:
🥗 Some nutrients are difficult to obtain in sufficient quantities in the diet
🏋🏼 Some foods may not be convenient or practical to consume before/during/after exercise
🐟 Some nutrients are only found in foods that the athlete do not like
☕️ The nutrient content may be highly variable in the foods

Please note this doesn’t mean that you NEED to take a supplement. Supplements are called supplements for a reason. They’re mean to supplement your already solid nutrition, exercise and health regime as there is no substitute for things like adequate nutrition, hydration, sleep, recovery, stress management, etc.

These posts aim to break down the supplements that are currently backed by the literature to positively & legally support performance and or recovery, as well as being safe to use.

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Arana Hills, QLD

Opening Hours

Monday	5pm - 8pm
Wednesday	5pm - 8pm
Friday	5pm - 8pm
Saturday	7am - 1pm
Sunday	7am - 1pm

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