What are the opening hours?

Wednesday 9am - 5:30pm Thursday 9am - 6:30pm Friday 9am - 3:30pm Saturday 9am - 12:30pm

http://www.thesportsdietitian.com.au/

The Sports Dietitian, Corporate House, GASWORKS Plaza 76 Skyring Terrace, Newstead (2025)

13/08/2025

We’ve all been here… 🤣🫠
 ✨ Week 1 of a fat loss phase ✨
 You’re meal-prepping like a MasterChef finalist, tracking every gram, swearing off carbs, and convincing yourself fruit will cure your chocolate cravings.
 …then two weeks later:
🫠 You’re tired, moody, and still hungry
🛵 Your Uber Eats driver basically knows your life story
🧠 You can’t remember the last time training actually felt good

Here’s the thing — the way most people think you have to lose fat is exactly what makes it unsustainable:
 ❌ Cutting everything you love ❌ Trying to be perfect every day ❌ Turning your life into a Hunger Games challenge

The fix isn’t “more discipline.” Or starting again on Monday.  The problem isn’t that you “can’t stick to it.”
The problem is you’ve been trying to follow a plan that was never built for your life, your training, or your goals.

Because what’s the point in being lean for 5 minutes if you’re miserable the whole time?

That’s what TSD fixes. We give you a strategy and plan that: ⚡ Still lets you train at your best ⚡ Fits your lifestyle — socials, snacks, and all ⚡ Works for the long term so you’re not back at square one

You could keep starting over every few weeks…or you could fix it now and actually see results you can keep.

Comment “TSD” this is where your last ‘start again Monday’ happens.

11/08/2025

Same category, wildly different results — here’s why your choice matters.

These are just some of the brands, not all of them.

Whether your goal is fat loss or muscle gain, small swaps can make a big difference.

💪 Fat loss?
Going for the lower-fat option can cut calories significantly without cutting the protein. That can mean you get to keep the yoghurt or cheese you love just in a version that helps you hit your targets.

🏋️‍♀️ Muscle gain?
Sometimes the full-fat version can work in your favour. More calories = easier to hit a surplus, and those extra fats can help support hormone production and recovery.

🦴 Don’t forget calcium.
Whether you’re plant-based or not, these products vary hugely in calcium content. A varied diet makes it far easier to hit your daily needs especially for bone health.

🥥 Coconut yoghurt?
Still a source of saturated fat. It can fit into a balanced diet but just being mindful of this, but it’s not necessarily a ‘lighter’ choice and often it’s higher in calories than dairy or soy versions.

The takeaway:

Your yoghurt or cheese choice isn’t just about flavour it’s about aligning with your goals and covering your nutrition bases.

Sometimes that means swapping down in fat. Sometimes it means choosing the fuller-fat version. And always? Checking the label so you know what you’re working with.

06/08/2025

Let’s just say it loud:

💥 Processed food isn’t the problem.

Fear, restriction, binge cycles, and cult like nutrition advice from influencers with zero qualifications?
That’s the problem.

Cereal isn’t killing your health.
Sugar isn’t co***ne.
Cheat meals don’t “reset” your metabolism.
And no, we do not need to eat like our ancestors who didn’t survive the flu. Also, it’s 2025….

You’re being fed fear so someone else can sell you food rules, detoxes, or overpriced hydrogen water with ✨healing frequencies✨.

But here’s the thing:
🧠 Nutrition isn’t about fear.
It’s about fuelling your body with what it needs consistently and in a way that works for you.

If you’re confused, overwhelmed, or second-guessing every bite,
It’s no wonder. The nutrition space is loud, chaotic, and full of conflicting BS.

You deserve better than food fear disguised as health advice.
And Im here to help you unlearn that, one swipe at a time. ❤️

01/08/2025

If fat loss feels impossible, this one’s for you.
🫶🏼🫶🏼🫶🏼

Not the overachievers, not the people “just doing 75 Hard for fun,” but you — the one stuck in a cycle of restriction, blowouts, and starting over every Monday.

Truth is, fat loss doesn’t fail because you’re lazy or lack discipline.

It fails because you’re relying on willpower instead of building systems.

Here are 5 things that quietly move the needle:

✅ Meal timing to regulate hunger
✅ Fibre to boost fullness
✅ Repeating meals to reduce decision fatigue
✅ Better sleep to control appetite + cravings
✅ Keeping treats in… but pairing them with volume

Plus a bonus that’s often overlooked:

→ You don’t need to train more. You need to move more. Steps in general. Try and reduce how much you sit. They won’t go viral.
But they’ll actually help you stick to the damn thing.

Zhu et al., 2019

31/07/2025

Not every meal needs to be prepped from scratch.

Between training, work, and life, sometimes frozen schnitty, sausages, or a fish fillet are what get you through.

But not all options stack up equally across the board 👇

I’ve highlighted protein content and % meat as a key factor, but it’s also worth looking at things like saturated fat and sodium too (in future posts). And let’s be real: if you’re buying processed food, you can expect these to be higher.
 That doesn’t mean you can’t eat them — it just means reading the label goes a long way.

🔸 Chicken schnitzels – Usually 50–65% chicken – Lower protein per 100g – More crumb = more cals, less lean protein ✅ Still a good option for time-poor days — and if this helps you start meal prepping and build confidence in the kitchen? That’s a win.

Just don’t treat it like grilled breast. Grilled chicken will always be top-tier for lean protein… but if schnitty gets the job done some nights, go for it, with context.

🔸 Sausages – Often higher in saturated fat and sodium – But some decent options exist
✅ Look for: • ≥70% meat • >13g protein 
🔸 Frozen fish fillets – Plain = high protein, minimal extras – Crumbed = more processed, more fat ✅ Aim for: • Plain or lightly crumbed • >13g protein

🧠 Bottom line? These aren’t “bad” foods. They just need context and smart pairings.
If they help you stay consistent, hit your protein, and eat something… they’re doing their job. Just make sure you pair this with decent veggies and salad, alongside your carb source.

Credit to for the OG idea 🙌

28/07/2025

These everyday legends. $10k won. Health improved. Energy restored. Sustainable fat loss achieved.

What do they all have in common? 👇🏼

They’re not professional athletes.
They’re full-time workers, partners, stressors of life, kids etc etc — navigating real life with all its curveballs.

And through it all, they stayed consistent.
Not perfect. Just consistent.

They followed a plan that suited them.
They fuelled their bodies, not punished them.
They made progress without giving up the foods they love.

And through it all they stayed consistent.
Not perfect. Just consistent 🫶🏼🥹

Amy did it while breastfeeding a baby, living overseas and training 4-5x/week.

Blaec nailed it with a full-time desk job, training 6x/week, and focused on movement (steps).

Jacob smashed it on a plant-based diet while chasing strength goals in the gym.

Swipe to see what their days looked like on a plate 👉🏽

Because when the plan works for your life —
the results take care of themselves.
And they’re all still with us- continuing to grow and take on their next chapter with TSD in their corner.

💛💛💛

22/07/2025

Training hard but getting nowhere?
🥵🥵🥵

You might be stuck in the fat loss trap most people don’t even see coming.

Because here’s the truth:

Fat loss isn’t about grinding harder — it’s about fuelling smarter.
💥 Slashing calories too fast
💥 Cutting carbs or fats to the floor
💥 Skimping on protein
💥 Obsessing over the scale
💥 Adding more training without adjusting food
These mistakes kill progress — even if you’re consistent AF in the gym.

👉🏽 Here’s what most don’t realise:

If you created a deficit based on your current training — and then ramp up volume without adjusting food — you’ve now made that deficit even bigger.

Technically?
You might still lose fat.
But practically? It’s harder to stick to, harder to recover from, and way easier to blow out because you’re constantly under-fuelled, hungry, and wrecked.

That’s not strategy — that’s sabotage.

Try this instead: 👇🏼

➡️ Hit your protein target
➡️ Fuel your training with carbs — even cereal
➡️ Keep your deficit controlled, not extreme
➡️ Match food to training volume — don’t guess.

Trial it for 2 weeks. Notice your energy, performance, and results actually move in the right direction — without tanking your body.

Eat like you train — with intention and performance in mind.

Which of these mistakes are you guilty of? Drop it below 👇🏼

Wanna chat? Comment READY if you’re sick of guessing 🥹🫶🏼

09/07/2025

The carb I keep going back to... and you should too, because they’re the f*cking best 🤤🥪

Now, nothing says basic bitch more than a sandwich — and you can’t fight me on that.
I’ll die on this hill. 😝
But basic doesn’t mean boring. It means FAST ⏱️, EASY 👌🏽, and DELICIOUS 🔥.

Not a single one of these took longer than 90 seconds to throw together — the clean-up takes longer than the prep 🤣

That’s what I love about these meals. You can adjust everything to suit your targets — more carbs, less fat, extra protein, whatever your goals are 🙏🏽

I’m not here to gatekeep nutrition.
I’m here to make it actually work for your lifestyle — and that starts with a sandwich 🫶
Eat the bread. Smash your goals. Be the basic bitch with a purpose. 💅🏽

06/07/2025

🚗💪 Post-training but on the move? Don’t stress — I’ve got your takeaway game covered.

You don’t need a meal prep container and perfectly weighed rice to recover properly after training.

You do need:
✅ Carbs to refill glycogen
✅ Protein to kickstart repair
✅ A dose of realism because you’re not always going to be at home cooking steak, rice and ya salad.

So what if your recovery meal comes in a paper bag?
Swipe for some of my go-to takeaway high-protein, performance-friendly options from:
🍔 Grill’d
🌯 Guzman y Gomez
🔥 Nando’s
🍟 Macca’s
🍗 KFC
🥢 Roll’d

This isn’t about eating ‘clean’ — it’s about eating smart.
Because food that fuels > food that fits someone else’s food rules.

Tag your training buddy who always ends up in the drive-thru. Just maybe with some better options 😉

02/07/2025

Client Spotlight: Liam’s Fat Loss Done Right 🌟

When Liam came to TSD, he wasn’t eating the best — stuck in a cycle of low energy and zero progress. Training hard, but getting nowhere.

So we fixed that.

✅ Step 1: Bumped his intake up to proper maintenance — around 3200 calories — to fuel training, support recovery, and stabilise hunger and energy
✅ Step 2: Once consistent, we tapered calories down to 2400 using strategies to keep it sustainable

And yep — he was still able to enjoy meals out. Because life happens, right?

But this wasn’t just about hitting macros.

We focused on nutrient quality, following an 80/20 approach.
Wholefoods to support recovery, health and performance.
Processed and ultra-processed options are used intentionally — especially during pre-training — for convenience, enjoyment, and to maintain a healthy, sustainable relationship with food.

✅And it works every single time.

Not just fat loss, but noticeable improvements in both running and strength.

Because when you fuel properly, your body performs the way it’s meant to.

Now?
→ 10kg down with a complete shift in body composition (more muscle mass)
→ Strength holding
→ Running improving
→ Energy up
→ Sitting at 3000+ cal supporting his increased training in a recomp phase
→ Improved relationship with food and lifelong strategies for his health & wellbeing

It’s taken this legend a process of 5 -6 months to achieve fat loss and body recomp, and it’s not just as simple as one plan; it’s multiple plan adjustments and strategies to implement such results. Hence, slow and steady wins the race at TSD, and how it should be every single time. Alongside the habit-building that goes with it.

This is what happens when you stop guessing and start fuelling with intent — carbs, flexibility, and a plan that supports your training and your life.

29/06/2025

They told you carbs were the problem.
I’m here to tell you they’re the solution.
🥖😈

Carbs have copped a bad rap for years — especially in the “clean eating” and fitness space.

But the truth?

They’re your brain’s go-to fuel, they help regulate hormones, support recovery, and they’re non-negotiable if you want your performance to slap.

Cutting carbs too low =
💤 Fatigue
😩 Low mood
📉 Poor performance
🫠 Hormonal chaos
This hits especially hard for women.

You don’t need to fear carbs — you need to understand them.

Whether it’s sweet potato or sour snakes, carbs can (and should) have a place in your diet — the trick is using them with purpose.

Swipe through to see what 30g, 45g, and 60g of carbs actually looks like in both whole foods and processed foods — and how to use carbs to your advantage.

Your carbs aren’t making you basic.
They’re making you better.

Ps would not advise eating that many peas, chickpeas, or lentils 😜☠️

15/06/2025

🍔 The burger? The burrito? The bowl? You can have them — just maybe not that one. 🍔

Nutrition isn’t about cutting out your fave takeaway. It’s about knowing how to choose smart so you can stay on track and enjoy what you love 🙌

👑 Girl math 2.0 = choose it, don’t lose it.

If fat loss (or just feeling better in your body) is the goal, it’s not about being perfect — it’s about making smarter choices most of the time 🧠

And if you’re eating out a few times a week?

Those choices add up real quick ⏱️

These swaps?
🔥 Lower calories
🔥 Same vibe
🔥 Full satisfaction

✅ Swap triple for double fillets at Oporto
✅ Go Pulled Chicken over Halloumi Avo at Oporto
✅ Pick Perinaise Classic over Double Cheese + Bacon at Nando’s
✅ Choose Chicken Rappa over Prego Rappa
✅ Grab a Chicken Mini Bowl + extra chicken over a full burrito bowl at GYG

💡 Little swaps ➡️ big difference over time.

These swaps are about choice — not restriction. You can 100% choose the bigger option if you want . But if you’re eating out a lot, knowing how to make small, smarter swaps helps without giving up what you enjoy.

No guilt. No drama. Just smart picks that still hit. 😋

👉 Swipe for takeaway swaps that help you stay in control without missing out

The Sports Dietitian

13/08/2025

11/08/2025

06/08/2025

01/08/2025

31/07/2025

28/07/2025

22/07/2025

09/07/2025

06/07/2025

02/07/2025

29/06/2025

15/06/2025

Address

Opening Hours

Website

Alerts

Contact The Practice

Shortcuts

Share

Category

Wednesday	9am - 5:30pm
Thursday	9am - 6:30pm
Friday	9am - 3:30pm
Saturday	9am - 12:30pm