ThriveMums Nutrition & Wellness Co.

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ThriveMums Nutrition & Wellness Co.

Helping mums fuel their bodies for energy, strength and real results. Personalised nutrition and lifestyle support that fits busy mum life.

Nutritionist & Occupational Therapist.

16/03/2026

So often I hear people say they struggle with breakfast.

“I don’t have time.”
“I don’t know what to make.”
“I’m just not hungry”.
“I don’t like that type of food for breakfast.”
(even though they happily ate it 12 hours earlier for dinner 😂)

So here is my go-to breakfast.

It is high protein, high fibre, fills me up, gives me steady energy, and takes about 2 minutes to throw together. As long as everything is prepped in the fridge.

You can add avocado, olive oil or tahini for some healthy fats if you like. If you are feeling fancy you can throw on some nuts and seeds too.

But honestly, most days I just have it prepped in a container, grab it from the fridge and eat it.

Breakfast really matters.
Aim for 30-40g protein.

Starting your day with a good meal helps support energy, stabilise blood sugar and makes it much less likely you will end up battling afternoon cravings or overeating later in the day.

It’s also incredibly important if you’re training and trying to build or maintain muscle.

If breakfast is something you struggle with, I would love to help.

PS: This is also a perfectly good lunch or dinner.

15/03/2026

Watching what is happening in the world right now has really put things into perspective for me.

My heart breaks for the people living through war. I cannot even imagine what it must feel like lying awake at night worrying about your children, your safety, and what tomorrow might bring.

It is a powerful reminder of how fragile life can be and how quickly everything we take for granted can change.

It has also made me reflect on how much time and energy I sometimes waste stressing about things that, in the bigger picture, are actually quite small.

The number on the scale.
That little fat roll we catch in the mirror.
Beating ourselves up for going off the meal plan.

You can absolutely have goals, and I support people wanting to prioritise their health and work towards things that make them feel confident.

But when things are not going perfectly, when we slip off the plan, when the scale goes up a little or we catch a glimpse of a fat roll in the mirror… it really is not the end of the world.

There is always tomorrow to reset and keep moving forward.

At the end of the day, what really matters is time with the people we love. Laughing. Smiling. Playing. Enjoying ordinary life.

Our health matters. Looking after our bodies matters.

But perfection and constant self-criticism do not.

(Speaking to myself here, who still catches herself using negative self-talk if she accidentally eats too many carrots.)

Sending love to anyone going through difficult times right now.

14/03/2026

Saturday Sous Chef 👩‍🍳

This week in the kitchen we made Peanut Butter Krispies.

And in case you haven’t realised, there were no measuring cups harmed in the production of this video.

One of my favourite little reminders that you really can make something delicious from almost nothing.

We literally just threw together what we had in the pantry:

• brown rice crackers
• chia seeds
• sunflower seeds
• peanut butter
• maple syrup
• cacao

We crushed the rice crackers, mixed everything together, pressed it into a tray and popped it in the oven.

Once it came out we spread a layer of peanut butter on top and put it in the freezer to set.

Simple. Crunchy. Sweet. Done.

No complicated ingredients. No ultra-processed dessert bars. Just real food, a little creativity and hoping for the best.

If I was making these just for me I would also throw in some protein powder, but you could add whatever you feel like 🥜

13/03/2026

Ever wondered why two people can eat the same food, train the same way, and still get completely different results?

There are many reasons this can happen.

But one factor people often overlook is NEAT.

NEAT stands for Non-Exercise Activity Thermogenesis and refers to the energy you burn outside of sleeping, eating, and structured exercise.

Things like cooking, cleaning, walking around the shops, carrying groceries, and generally moving more throughout the day.

For me it’s probably pretty high.

Not because I’m trying to burn extra calories, but because I get bored after about three minutes of sitting still and will almost always choose the more active option.

NEAT is one of the first things that tends to drop when people go into a calorie deficit.

Without realising it, people start sitting more, moving less, and doing fewer of these small daily activities.

This is one reason fat loss can stall even when someone feels like they’re “doing everything right” and why staying in a calorie deficit for too long isn’t recommended.

This is exactly why personalised nutrition matters.

Two people can follow the same plan on paper and still get very different results, which is why I take the time to properly understand my clients’ lifestyle and daily movement before planning anything.

12/03/2026

Ultra-processed food isn’t just a weight conversation.

It’s a health conversation.
It’s a mood conversation.
And increasingly, it’s a behaviour conversation.

As a nutritionist I read the research around this. But as a mum, I see it in real life every day.

The amount of ultra-processed food that has become normal in kids’ environments makes me want to scream.

Lunchboxes.
Kids menus.
Play centres.
Convenience snacks.

It’s everywhere.

And because it’s normalised, most people don’t stop to question it.

But I refuse to sit back and just go along with it.

I can’t stand the thought of my daughter becoming unwell one day because of something that was preventable.

I don’t think it’s that parents don’t care.
I think parents care deeply.

I think many people simply don’t realise how much food can influence health, development, mood and long-term wellbeing.
How every bite is shaping how you feel and show up.

This is why I am so passionate about helping families shift back toward real food.

Not perfection.
Not restriction.
Not never having a treat.

Just building a way of eating that supports health, development and energy.

Because when you have kids, that suddenly matters more than ever.

If you would like support shifting towards whole foods I would absolutely love to help 🤍

11/03/2026

If you train regularly, start eating like an athlete.

Through years of competing this became second nature to me. It allowed me to work towards my body composition goals while still prioritising performance.

Because being lean is pointless if you feel tired, weak, flat and sad all the time.

If you train regularly, it makes sense to approach nutrition the same way athletes do.

If you want support aligning your nutrition with your training and body composition goals, send me a DM and we can discuss personalised coaching options 🤍

10/03/2026

You can train hard every week and still not see changes in your body.

There are many reasons people train.

But if your goal is to change your body composition (lose fat, build muscle, or both), you want to make sure the time you spend training is actually moving you closer to that goal.

Especially if you’re a busy mum. Finding time to train isn’t always easy, so you want that effort to actually translate into results.

Training creates the stimulus for change.

But nutrition determines whether your body can respond to that stimulus.

If protein is too low, energy intake is too low, meals aren’t balanced, or you’re constantly under-fuelling, your body simply doesn’t have what it needs to adapt.

That can mean slower fat loss, limited muscle gain, and feeling flat or fatigued in the gym.

In simple terms: if your nutrition isn’t supporting your training and recovery, progress becomes much harder than it needs to be.

If you’re training consistently but not seeing the changes you expected, nutrition is often the missing piece.

If you would like personalised support matching your nutrition to your training and goals, I would love to help.

I have a small number of 1:1 coaching spots open this month 🤍

Book your initial consultation via the link in bio or send me a DM to discuss what support is right for you 🤍

09/03/2026

My top 3 tips to make fat loss easier:

1. Repeat your meals.
Eating similar meals most days removes decision fatigue and makes it much easier to stay within your target calories and macros without constantly thinking about it.

2. Don’t let yourself get too hungry.
Eat at consistent times during the day. If you’re busy and tend to forget, set an alarm. If you start getting hungry and your next meal is still a while away, have a protein + fibre snack. Letting yourself get too hungry almost always leads to overeating later.

3. Focus on whole foods.
Whole foods help regulate hunger so you actually feel full and satisfied. It’s very hard to overeat a packet of carrots compared to a packet of chips.

Fat loss requires a calorie deficit, but it doesn’t have to feel like absolute hell.

You can still be in a deficit and feel comfortable and satisfied.

Simple habits done consistently make the biggest difference.

08/03/2026

Steal my 5 minute lunch (or dinner).
Or steal the formula and make it your own.

Lunch and dinner do not need to be complicated.

Prep a few ingredients, keep them in the fridge, and a balanced meal takes minutes.

Remember the PATH method:

Palm of carbs
All the vegetables
Thumb of fats
Hand of protein

Choose a carb.
Choose a protein.
Add vegetables.
Finish with a healthy fat or dressing.

Today’s bowl (one of my favourites because I love salmon):

Quinoa
Mixed veg
Sweet potato
Salmon
Mustard olive oil dressing

Simple, delicious, repeatable.

07/03/2026

Saturday Sous Chef 👩‍🍳

This week’s Sous Chef episode is a little flashback.

Here we made Nut Butter Oat Bars… although I’m pretty sure half the ingredients didn’t survive the preparation stage 😂

I stumbled across this video and can’t believe how much she has grown up in such a short time.

One thing hasn’t changed though. Her commitment to thoroughly taste testing everything before it goes in.

Which usually means buying double the ingredients because half of them never actually make it into the recipe.

It makes me so happy seeing how her little cooking skills have progressed since this video.

I’m really proud to be raising her learning how to cook simple, whole food meals and recipes. So she grows up knowing how to make food herself, not thinking it just comes from a packet or a delivery bag.

You don’t realise how beneficial these little things are. Letting them play with food, experiment with different tools and preparation techniques, and taste different ingredients, until you look back. 🥰

06/03/2026

International Women’s Day Event 2026 ✨

Honest truth: I almost didn’t go.

I opened the ticket page about twelve times before I finally bought it.

I wanted to go so bad but I couldn’t shake the feeling that my business was big enough yet… or that I would walk into a room full of women building incredible things and feel like I didn’t belong.

But I am so glad I bit the bullet and bought the ticket.

Once I started talking to people, I realised every woman in that room started somewhere and has their own insecurities and struggles.

No one made me feel like I didn’t belong.
No one made me feel like my business was too early or too small.

Everyone was welcoming, curious and genuinely open to conversation.

I had some really good conversations with people who share similar values and ways of thinking. The kind of conversations where you instantly think, wow… I need more people like this in my life.

And some people are seriously impressive. at 23. Just wow.

I left feeling more inspired, more motivated and more confident to go hard for the vision I have for Thrive.

There are so many incredible women out there and at the end of the day you just need to believe in yourself, find your circle of people and refuse to give up.

And that is exactly what I’m doing.

I had such a wonderful morning, and I’m proud of myself for putting myself in a situation I’m not yet fully confident in.

Even if I did have to rock a moonboot in a ball dress!

What a great event. ✨

05/03/2026

This post isn’t to make anyone feel guilty.

It’s about something I care deeply about,
and genuinely don’t understand.

If we know certain foods set us up for poor energy, worse health, and harder habits…
why do we keep choosing them for ourselves and for our kids?

If it’s a lack of education, I get it.
And that’s exactly why I am trying to raise awareness.

But I often hear people say “yeah I know UPFs are bad”…
while still filling cupboards, fridges, and lunchboxes with packaged foods that aren’t supporting their health, their goals, or their kids’ future.

Kids grow up thinking packet food is normal.
Then later they’re stuck wondering why they constantly crave food, struggle with weight, or feel flat and tired.

That’s not their fault.
That’s the environment they were raised in.

I understand finances are real.
I understand time is tight.
I understand life is busy.

But real food doesn’t have to be expensive or complicated.

Frozen vegetables.
Rice.
Eggs.
Bulk meat.
Greek yogurt.
Fruit.

These are still affordable.
And they’re not the same as ultra-processed foods with long ingredient lists and additives designed for shelf life, not health.

I’m not saying be perfect.
You will find my daughter with an ice cream at least once a week.
But you will also find her eating three whole food meals every day.

What I’m saying is it’s worth questioning what we consider normal and thinking twice about the choices we make.

Because what we put on our plates today shapes health, habits, and expectations for years to come.

Address

85 Carabooda Road
Carabooda, WA
6033

Telephone

+61419551993

Website

http://www.thrivenutritionco.com.au/, https://my.practicebetter.io/#/67c1b301db168c9a71d8c8da/bookings?s=67ec7581f93ad0a

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