Dayn Sorensen Nutrition

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Dayn Sorensen Nutrition

$69/fortnight nutrition coaching & accountability
Life proof your approach to nutrition
Qualified Dietitian Know what to do but struggle to do it?

Tried everything but can’t stick to anything? Lose motivation after a couple of weeks? Let’s work together and keep you accountable.

26/11/2025

Stop letting the word “only” slow your roll. Your brain hears “only” and translates it to “not enough.”

This sounds like a small detail, but it ends up becoming a big hurdle when you repeatedly tell yourself you’re not good enough (often subconsciously).

Instead, replace “only” with “already.” This shifts your focus from what’s left to what you’ve accomplished.

❌ Negative Self-Talk (The “Only”):
“I’ve only lost 1kg.”
“I only trained once this week.”
“I only ate well from Monday-Wednesday.”
“I’m only lifting a little bit compared to someone else.”

✅ Positive Reframe (The “Already”):
“I’ve already lost 1kg! That’s progress.”
“I’ve already trained once this week.”
“I’ve already improved my nutrition on 3 days this week.”
“I’ve already improved on the weights I lifted last week.”

Upgrading from to already, means you will have momentum and that is powerful when it comes to health and habits.

Take notice of this over the next few days and tell your brain that you’re doing good and to keep going. This adds up.

26/11/2025

Stop letting the word “only” slow your roll. Your brain hears “only” and translates it to “not enough.”

This sounds like a small detail, but it ends up becoming a big hurdle when you repeatedly tell yourself you’re not good enough (often subconsciously).

Instead, replace “only” with “already.” This shifts your focus from what’s left to what you’ve accomplished.

❌ Negative Self-Talk (The “Only”):
“I’ve only lost 1kg.”
“I only trained once this week.”
“I only ate well from Monday-Wednesday.”
“I’m only lifting a little bit compared to someone else.”

✅ Positive Reframe (The “Already”):
“I’ve already lost 1kg! That’s progress.”
“I’ve already trained once this week.”
“I’ve already improved my nutrition on 3 days this week.”
“I’ve already improved on the weights I lifted last week.”

Upgrading from “only” to “already” means you will have momentum and that is powerful when it comes to health and habits.

Take notice of this over the next few days and tell your brain that you’re doing good and to keep going. It adds up.

16/10/2025

I am all for planned fun foods in the right amount at the right time, however, the above example is far too common and needs to be addressed. 👀

One way to consume less of this food group is to not have them in the house. If they are out of sight then they are out of mind. This method significantly reduces the consumption of these foods for a time. 🤞🏼

The other (better) method involves having a solid nutrition plan with an appropriate breakfast, lunch, dinner with adequate nutritional snacks as it decreases the likelihood of caving in and eating something unplanned. 🫶🏼

If you want to know what, when and how much to eat, get in touch! 🙂

I promise to keep fun foods in the plan 🥳

08/10/2025

Wet n Wild + Yatala pie today with

How good are coordinated days off!?

07/10/2025

had a day off and I moved some things around. We got to have a lunch date, squat session, massage and the dessert menu for tonight includes Aldi’s version of a paddle pop or splice. The best Tuesday I’ve had in a while 😍.

They both contain under 100 calories and hit the spot. Which one should I choose? Voting closes at 7:30pm AEST.

03/10/2025

Let’s see what you’re made of! 📊

Measure it, manage it professionally

12/07/2025

Peaking! 🥰

Abbie got about 20 high 5s during her first Mt Beerwah climb last weekend which took her 2h 51m.

She exuded excitement the whole time. I was most impressed that I did not hear a single complaint or witness any fear whatsoever during the early wake up, the drive, arriving at dawn or the entire climb.

She said she’d like to complete it each set of school holidays. I mean… I’ll do it if I have to!

Cool to think that my dad has loved this mountain since he first experienced it and took me up when I was young. I fell in love with it and now the cycle seemingly continues. Fortunate to have such a magic opportunity for connection!

Something to note is that I’ve done it many times and I’m still waiting on a high 5 😢

09/07/2025

Think of your daily calories like your paycheck. After covering your “essentials” (like bills and responsibilities), you’ve got a budget for “fun” – those delicious extras! Understanding your calorie budget is key to making informed food choices and reaching your goals without stress.

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Stretch your budget with volume eating.

Want to feel fuller and more satisfied while still sticking to your plan? That’s where volume eating comes in! It’s all about maximizing nutrient density while minimizing calories, giving you more bang for your buck and reducing health risks.

Here are some easy swaps to get you started:

- 🥛 Milk:Swap full-cream for skim milk.
- 🍗 Protein:Choose leaner protein options instead of high-fat cuts.
- 🥤 Drinks:Ditch regular soft drinks for zero-calorie alternatives.

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What do these swaps achieve?

These simple changes open up a world of possibilities:

- More Fun:Create room in your calorie budget for treats you love.
- Calorie Deficit:Support fat loss goals effectively.
- Eat More! Enjoy larger portions – like almost double the amount of skim milk compared to full cream for the same calories!

Knowing what you can “afford” takes the stress out of food decisions and helps you understand why you’re seeing (or not seeing!) results.

As your Calorie Advisor, my goal is to help you stretch your budget for the highest return on investment – more food, better health, and less stress!

This is a simple strategy that I almost always begin with for people struggling to stick to things. Start here!

21/05/2025

📈 Consistency is KEY! 🔑

I often talk about the importance of knowing what to eat, when to eat, and how much to eat. But what does that look like in practice? For me, it’s about keeping my meal choices consistent and then simply adjusting the quantities based on how my body is responding.

+/-1kg up and down a mountain makes a huge difference in my times 📉

Let’s look at the numbers from my nightly Garmin body weight data over the past few months:

- Jan 30 - Feb 26: Average weight 86.7 kg.
- Feb 27 - Mar 26: Average weight 85.9 kg (⬇️0.8 kg from previous month).
- Mar 27 - Apr 23: Average weight 84.8 kg (⬇️1.1 kg from previous month).
- Apr 24 - May 21: Average weight 83.8 kg (⬇️1.0 kg from previous month).

✅ That’s an average weight loss of approximately 1 kg per month by focusing on consistent nutrition and subtle adjustments! 🎯

And looking at the bigger picture (May 2024 - May 2025), you can see the overall trajectory. My “in-season” period typically runs from June to September. You can clearly see a gradual decrease in average weight in preparation for and during that time of year. Following September, as my season winds down, I adjust my intake and I will gradually increase my body weight to focus on building muscle mass and bone mineral density. I like the idea of having different training phases in the year as it helps keep things enjoyable, interesting and progressing.

This isn’t about drastic changes, but smart, sustainable habits. It’s about paying attention and making informed choices. If you’re looking to understand your own body’s needs and achieve your health goals, consistent nutrition strategies can make all the difference!

Thoughts, comments, remarks?

09/05/2025

Did our 1st event back in March ✅

Certainly one of the most expensive and least relaxing ways I’ve spent my kid-free time. It was harder than I thought and I thought it would be harder than I thought. 🥵

has been running more and more so I can’t say for sure that it will be our last. 🏃🏽‍♀️😅

Until next time 🫡

11/03/2025

Eat food then do things.

Don’t do things then eat food.

That’s like driving with an empty tank of fuel - you can do it but it’s not great.

If you’ve tried this before you probably remember feeling impatient, irritable and unfocused.

You’re simply the best...
..version of yourself when you’ve eaten.

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27/02/2025

Who is the judge of your health?

Is it a dentist or someone with good teeth?
Is it a doctor or WebMD?
Is it a podiatrist or someone who runs fast?
Is it a physiotherapist or someone who has had that exact same injury before?
Is it a pharmacist or a supplement company?
Is it a dermatologist or someone selling you a lotion?
Is it a surgeon or someone who has an opinion?
Is it a dietitian or someone sexy selling their e-book/personal meal plan?

Why ask anyone other than the expert?

See a dietitian for a qualified assessment of your nutrition.

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Brisbane, QLD

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+61438921407

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http://www.daynsorensen.com/

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