Fit by Cat - Dietitian

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Doreen, VIC
Fit by Cat - Dietitian

Feel empowered and nourished with Dietitian (APD) Cat!

Get personalised nutrition and exercise guidance tailored to your needs and learn how to fuel your body effectively to achieve your goals Nutrition planning (weight loss/gains or maintenance)
Sports nutrition
Weight/Strength training
Macro timing and tracking
Healthy Habits
Health Coaching
Pre and post pregnancy

11/05/2025

Happy Mother’s Day to all the incredible Fit By Cat mums! 💐

Wishing you a day filled with love, laughter, and a little time just for you. Whether you're celebrating with family or enjoying a quiet moment, you deserve it.

Cat xo

24/04/2025

They shall grow not old, as we that are left grow old; Age shall not weary them, nor the years condemn. ... We will remember them.

19/04/2025

Let’s talk about enjoying the chocolate without the guilt this Easter 🐰
You can have your chocolate and your goals too. Here's how:

Stick to your normal meals throughout the day, making sure each one includes protein and carbs. This helps to balance your blood sugar levels and reduces the chances of overeating later on.

Don’t skip meals because you’re heading out for a big lunch or dinner. Keeping your eating routine steady helps you feel satisfied and in control—yes, even around chocolate!

Please don’t punish yourself with exercise just because you ate chocolate. Exercise is not a punishment—it’s a celebration of what your body can do. Chocolate is for enjoying, not “earning.” Choose your favourite, savour it, and move on with your day.

What matters most is the consistency you build day to day, not what happens on one single occasion. Easter is just one day out of 365. One meal, one treat, or one rest day isn’t going to undo your progress, affect your weight, or cancel out your efforts at the gym.

Food is part of celebration and connection. So share the eggs, laugh with your loved ones, and enjoy the memories without guilt.
If you're ready to feel more confident in nourishing your body, reduce food guilt, and build a healthier relationship with food, send me a message to book a 1:1 consult – I'd love to support you.

Wishing the team a very Happy Easter🐣🍫

Cat xo

28/01/2025

Have you tried dieting, only to see short-term results fade away?
Maybe you’ve felt the guilt of “falling off the wagon” and promised yourself to start fresh on Monday. Sound familiar? You’re not alone.

Here’s the thing: food shouldn’t come with guilt—it’s meant to be enjoyed. It’s social, cultural, and even nostalgic, tying us to memories and traditions.

Diets (and let’s be honest, it’s not my favorite word) often focus on restriction, exclusion, or cutting out entire food groups. But this approach isn’t sustainable. It can leave you feeling frustrated, deprived, and disconnected from food.

The truth? There’s a place for all foods in your life.

When it comes to diets and nutrition, what works for each person depends on their individual goals, medical history, and lifestyle. For example:
💡 Someone with high cholesterol might need help making healthy swaps to improve heart health.
💡 An athlete feeling fatigued during training might benefit from adjusting their carb intake to fuel and recover better.

The best approach isn’t restrictive—it’s sustainable. It’s about including all three macronutrients (carbs, protein, and good fats), a variety of colorful fruits and veggies, and micronutrients to nourish you from the inside out.

Working with a dietitian can help you:
✨ Repair your relationship with food
✨ Understand how to fuel your body and enjoy food guilt-free
✨ Create a balanced, enjoyable way of eating that fits your life

Let’s rewrite the narrative around food together! If you’re ready to ditch the diets, embrace balance, and build a sustainable approach to eating that works for you, I’d love to help. Send me a message to book an appointment today and take the first step toward a healthier, happier you!

Face to face or Telehealth available.

Cat xo

25/01/2025

The Benefits of Breakfast: Why It Matters

Breakfast isn’t just another meal—it’s the key to kick starting your day with energy and focus! By breaking the overnight fast, breakfast replenishes your energy stores, fuels your brain, and provides essential nutrients your body needs. A nourishing breakfast can boost memory, mental clarity, and mood while setting the foundation for long-term health.

Why eat breakfast?
✅ Boosts energy levels, concentration and alertness
✅ Reduces cortisol levels (your stress hormone), which peak 15–40 minutes after waking
✅ Improves academic and work performance
✅ Supports weight management by regulating blood sugar and appetite, while reducing the risk of type 2 diabetes and heart disease.
✅ Enhances physical activity and energy levels

Many start their day with just coffee or a low-calorie shake, delaying breakfast until later. Skipping breakfast can lead to overeating, sugar cravings, mood swings (hangry, anyone?), and fatigue. I work with clients to establish consistent meal timing and balanced meals with carbs, protein, fruits/veggies, and healthy fats.

☕ Coffee Tip: Have your coffee after breakfast to keep cortisol levels steady and avoid masking hunger.
🏋️‍♀️ For early risers: Fuel up with a small carb-based snack (like fruit or a rice cake with honey) before your workout, then enjoy a balanced meal afterward with carbs (oats, cereals, rice or fruit), protein (YoPro yogurts, protein powders, eggs, tofu), and healthy fats (avo, seeds and nuts) for recovery!

Not used to breakfast? Start small with these easy options:

1️⃣ Greek Yogurt Bowl with berries, nuts, and honey.
2️⃣ Protein Smoothie with almond milk, banana, and spinach.
3️⃣ Peanut Butter Toast with chia seeds.
4️⃣ Overnight Oats with protein powder and your favorite toppings.

By making breakfast a priority, you’ll feel more energised, avoid overeating later, and set your day up for success.

Ready to build a nourishing and sustainable eating routine? Reach out—I’m here to help! DM me to book your 1:1 in person, or telehealth appointment.

📖 Check it out: "Importance of not skipping breakfast: a review" by Smith et al. (2020) via ResearchGate: https://www.researchgate.net/publication/343245454_Importance_of_not_skipping_breakfast_a_review

01/01/2025

🎉 Happy New Year! 🎉

This year, let’s leave New Year’s resolutions behind. Why? Because life isn’t about waiting for a specific date to start being awesome. You already have the power to achieve goals you never thought possible—any day, any time. Even the smallest progress, no matter how tiny it seems, adds up to amazing long-term results.

Resolutions often set us up for disappointment when we “fall off the wagon.” Instead of chasing perfection, let’s focus on something far more impactful: consistency. Build a routine of nourishing food and regular movement that feels good for your body and mind. And here’s the big one—be kind to yourself.

Plans will shift. Some days won’t go as expected. That’s life, and it’s okay. What matters most is how you move forward with compassion and self-care, not guilt or punishment.

If one of your goals this year is to heal your relationship with food or explore new ways to feel empowered in your body, I’m here for you. Let’s chat and create a plan that works for you.

Here’s to a year of kindness, progress, and self-discovery—no resolutions required. 💪✨

25/12/2024

✨ Stay Balanced and Enjoy the Festive Season ✨

The holidays are here—time to gather with loved ones, indulge in seasonal treats, and create magical memories! Keep yourself feeling great while enjoying every moment with these simple tips:

1. Don’t skip meals

Before heading to a festive feast, ensure you eat balanced meals earlier in the day. Skipping meals can lead to overeating later, so stay nourished and keep your energy steady.

2. Enjoy your favourite treats

It’s Christmas, after all! Celebrate without guilt by savouring the special foods you love. Remember, food is more than fuel—it’s a way to create meaningful memories.

3. Build nourishing meals

Create balanced meals with a combination of protein (lean meats, fish, tofu, or yogurt), carbs (bread, rice, or pasta for energy), veggies (a colourful variety for vitamins and fibre), and healthy fats (think avocados, nuts, or olive oil).

4. Stay active and hydrated

Move your body—whether it’s a festive walk or sticking to your usual workout routine. Remember, exercise is for health and happiness, not as a “trade-off” for food. And don’t forget to drink water throughout the day to stay hydrated.

❤️ Treasure this time

At the heart of it all is time spent with loved ones. Cherish these memories—they’re the greatest gift of the season.

Wishing you a joyful, balanced, and memorable holiday season! 🎄✨

24/12/2024

Merry Christmas to all of my Fit by Cat members and clients. Wishing you a wonderful day celebrating with your families and enjoying delicious Christmas food.

Cat xo

02/12/2024

Fit by Cat is now offering dietetic consultations every Monday at Yarra Valley Women’s Health in scenic Healesville, Victoria! 🏞️

Cat also offers face-to-face or telehealth consultations—tailored to help you improve your relationship with food. 🍎💪

✨ Book your discovery call today and take the first step toward a healthier you!

👉 Proudly an Accredited Practising Dietitian |

16/08/2024

Wondering if you should eat before training? Absolutely! Carbohydrates are your body's fuel, essential for powering through workouts—even if your goal is weight/fat loss. Think of it as lighting a fire; without fuel, there would be no flame.

If a full meal is too much, start small with easy-to-digest snacks like half a banana, around 25g of your favourite lollies, or a teaspoon of honey, 30-60 minutes before you train. If you prefer a liquid alternative, or unsure how it will impact your training, a glass of juice can provide a quick energy boost too.

Fuel up before you train, and feel the difference in your workout!

For personalised help with your nutrition and training, and to understand how food impacts performance, DM me.

Cat xo

Address

Doreen, VIC

Telephone

+61466334898

Website

https://fitbycat.wixstudio.com/fitbycat

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