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Balanced Nutrition, Perth (2025)

04/12/2025

Progress over perfection — always. ✨

When we aim to be “perfect,” we set ourselves up to feel like we’ve failed the moment life gets messy… and that’s usually when the wheels fall off.

But choosing progress?
That’s where the real change can happen.
Small, sustainable steps.
Consistency over intensity - intensity can burn you out, consistency can build you up.
Showing up even when it’s not perfect - honour your needs, eat a nourishing meal, instead of skipping it; a 10 minute walk instead of a full work out.

You don’t need to do everything — you just need to do the next thing.

Keep going. You’re building something that lasts. 💚

02/12/2025

Ever feel tired, moody, or sore for days… and can’t figure out why?
Sometimes it’s not your schedule — it’s your nutrition.

When your body isn’t fuelled properly, it will likely be trying to tell you.
Fatigue, mood swings and slow recovery are signals, not flaws.
Nourish your body consistently and you may just feel the difference in your energy, your mood, and your performance. 🌿💛

If you’re ready to eat better and feel better, I’m here to help you build habits that actually work for your lifestyle.

Send me a message to get started.

25/11/2025

Exercise should be something you enjoy, not something you dread.
Movement isn’t limited to gyms, heavy sweat sessions, or pushing yourself to exhaustion. It can look like:

🌿 Gardening
🚶‍♀️ Walking
💃 Dancing
🧘‍♀️ Yoga or stretching
🏊‍♀️ Swimming
🚴‍♀️ Cycling
🤸‍♀️ Pilates
🏋️‍♀️ Strength training
🐕 Playing with the kids or dog
🏞️ Hiking

All of it counts. All of it supports your health.

And here’s something we don’t talk about enough ⬇️
If your nervous system is already highly activated, if your stress is high, and cortisol is elevated — high-intensity exercise may not be the best choice for you right now.

Your body doesn’t need more stress.
It needs movement that regulates your system, not overwhelms it.

Gentle, enjoyable forms of exercise can:
✔ lower stress
✔ support recovery
✔ improve sleep
✔ balance hormones
✔ reduce inflammation
✔ improve consistency long-term

So choose movement that feels good for your body, in your season of life.
It doesn’t have to be intense to be effective. 💚

24/11/2025

Most people think weight loss is all about “willpower” — but the research tells a very different story.

The truth? No matter what strategies you use to lose weight (pills, injections, calorie deficit), weight regain is common, normal, and deeply rooted in your biology & psychology - genetics, your upbringing, and behaviours… not failure.

Studies show that:
✨ Over 50% of weight lost is regained within 2 years
✨ Over 80% is regained within 5 years
And it’s not because people “give up.”
It’s because real, sustainable change takes time — and our bodies are designed to protect us, not punish us.

We’re trying to break habits we’ve built over years… sometimes decades.
So no, you can’t undo them in a 6-week challenge. If you have, that's great though!

But here’s the hopeful part:
You can create long-lasting results with the right support, the right strategy, and a focus on habits that actually fit your life.

Plateaus are normal.
Regain is normal.
Needing help is normal.

If you’re feeling stuck, overwhelmed, or unsure what’s going on with your body, you don’t have to figure it out alone.

💬 Slide into my DMs or book a consultation — let’s build a plan that supports you long-term.

20/11/2025

Why you shouldn’t skip your post-training carbs + protein 🍗🍚💪

You’ve smashed your session, you’re sweaty, you’re proud… but your muscles are crying for some love. What you eat after training can make a huge difference to your recovery, performance, and long-term results.

Here’s the simple breakdown 👇

✨ Protein
After training, your muscles are in repair mode. Protein gives them the building blocks (amino acids) they need to recover, rebuild, and grow stronger.
Think: chicken, Greek yogurt, eggs, tofu, protein shakes.

✨ Carbs
Carbs refill your energy stores (glycogen) that you just used up. When you pair carbs with protein, you recover faster, feel less tired, and perform better in your next session.
Think: rice, fruit, oats, potatoes, wraps.

✨ The magic combo
Carbs + protein together = increased muscle repair + faster recovery + reduced soreness + better performance.
It’s literally the dream team.

And no… eating carbs after training won’t “ruin your progress.”
It supports it. 🙌

If you’re training regularly and want to feel stronger, recover better, and finally see results—start with your post-training nutrition.

If you are time poor, a simple protein shake and banana can help. Or as I have here, just left over dinner which I eat at 10.30am after my 9am session 😝 there is also no rules about whether you eat lunch at morning tea time 😂

19/11/2025

Weight loss is not a one-size-fits-all journey.

With so much information floating around on social media, it’s easy to jump on the latest trend or follow what worked for someone else. But the truth is—we are all built differently, and the way your body responds to weight loss will never be exactly the same as your friend’s, neighbour’s, or that influencer online.

So often we throw ourselves into a new 12-week challenge, only to feel disappointed when the results don’t come. But what if the problem isn’t you… what if that approach simply isn’t right for your body?

We each have unique body types, genetics, physiology, lifestyles, and upbringings. All of these factors shape how we respond to food, training, stress, and weight loss strategies.

If you’ve been working hard and still not seeing results—or you’ve hit a frustrating plateau—it might be the perfect time to get personalised support and understand what’s really going on for you.

*Cue me selling myself* 😌
Slide into my DMs and book a consultation. I’d love to help you feel confident, educated, and empowered on your journey toward sustainable results. 💚✨

03/11/2025

October you were busy. But you were memorable.
Bali.
Married.
Mini family moon in Yallingup.
Plus a wiggles concert to end.

Books are back open. DM to book your consultation.

19/07/2025

Finally jumped on the 'Big Mac' Taco trend (I know, a little late to the party 😅)!

Forgot to film the cooking process, so all I've got is a picture, but trust me – they were delicious 😋. These tacos are super easy to whip up, though I’d recommend it for smaller crowds, as they could get a bit tedious for a large family.

Bonus: Kids definitely approved 👌. And for a healthy twist, you can sneak in some hidden veggies like zucchini, carrot, or even lentils into the mince.

Want the recipe? Drop 'RECIPE' in the comments, and I’ll DM it to you! 🍴

17/07/2025

If your teen is moody, tired, breaking out, or struggling to focus — you're not imagining it.

The teenage years are full of hormonal shifts, growth spurts, and brain development. It’s a lot, and it shows up in more ways than just mood swings.

Here’s what’s happening behind the scenes:
💥 Mood Swings – Rapid changes in estrogen and testosterone can affect emotions, sleep, and stress response.
🧠 Poor Focus – The brain is still developing, and low iron, skipped meals, and poor sleep don’t help.
😴 Sluggish Mornings – Teen body clocks naturally shift later, but early school starts + under-fuelling = zombie mode.
😣 Acne – Hormones increase oil production, and diet (especially low nutrients or high sugar intake) can make it worse.

Good nutrition plays a huge role in supporting these changes:
🥚 Protein
🥬 Zinc & vitamin A
🍓 Antioxidants
🐟 Healthy fats (hello, omega-3s!)
💧 Hydration & regular meals

Helping teens fuel their bodies right can ease some of the chaos and set them up for healthier moods, skin, focus, and energy.

Need support with your teen’s nutrition? My inbox is always open. 💬

07/07/2025

These 3 myths have been floating around diet culture for years—and they could be holding you back.

Here’s what you really need to know:
🥖 Carbs don’t make you gain fat
🍚 Cutting them doesn’t mean guaranteed fat loss
🍓 Not all carbs are “bad” (some are essential for health & performance)

Whether you're training hard, chasing fat loss, or just trying to have more energy—carbs are part of the solution, not the problem.

📌 Save this post if you’ve ever been told to ditch carbs.
👇 Comment “CARBS” if you want help with your nutrition and I will DM you!

03/07/2025

Training hard but feeling flat? 🏃‍♀️😴 It might not be your fitness — it could be your iron.

When you exercise intensely, your body creates a short-term inflammatory response. This triggers a hormone called hepcidin, which tells your body to block iron absorption from food and supplements, and to hold onto stored iron instead of releasing it into your bloodstream. This means less iron available for red blood cell production and oxygen transport — both key for energy and performance. 🔁

⛔ Over time, this can lead to low iron levels or even anemia, especially if you’re not getting enough through diet.

💡 Women and adolescent athletes are at higher risk due to monthly blood loss and growth-related needs — so if you’re often tired, sore, or struggling with recovery, it’s worth getting your iron levels checked.

Need a supplement?
🕖 Take it in the morning
🥄 On an empty stomach
📅 On alternate days (this boosts absorption & reduces gut upset)

Nutrition isn't just fuel — it's your foundation.

30/06/2025

New month, fresh fuel. 🔥 Whether you’re training hard, trying to build strength, or aiming for fat loss – your nutrition matters more than ever.

Here are 3 tips to keep it simple and effective this July:

1️⃣ Eat ENOUGH to perform or lose fat (undereating = stalled results)
2️⃣ Hydrate like an athlete, not like a houseplant 🌿
3️⃣ Don’t chase perfect – chase consistent.

✨ These apply to teens, athletes, weekend warriors & anyone trying to feel better in their body.

Which one do YOU need to focus on this month?
👇 Drop your July goal below or DM me “JULY” for personal support.

Balanced Nutrition

04/12/2025

02/12/2025

25/11/2025

24/11/2025

20/11/2025

19/11/2025

03/11/2025

19/07/2025

17/07/2025

07/07/2025

03/07/2025

30/06/2025

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