Cassandra Parrish - Nutritionist

Cassandra Parrish - Nutritionist Empowering women to their best health! Weight loss, gut health, mental health & lifestyle strategies!

My goal is to educate and empower as many people as possible so they can make informed choices. Each person is different in their needs and wants and I believe by working with the physical, emotional and chemical aspects of the body I can help clients achieve their health and lifestyle goals. I run fun, informative workshops based on different health and food topics, affordable wellness programs and both group and individual consultations to suit each individual’s needs.

Training hard and cold water immersion, I love both, but I’m also very aware of the stress load they place on my body. A...
19/04/2026

Training hard and cold water immersion, I love both, but I’m also very aware of the stress load they place on my body. And stress without recovery isn’t transformation. It’s just stress.

So I’m as intentional about recovery as I am about the training itself.

I fuel before every session, no fasted training for me. I eat within 30-60 minutes of finishing, always. I breathe properly, slowly, especially in the cold water and after I’ve pushed hard. I sit in the sun when she’s out. I ground myself in nature, catch the sunrise when I can.

These aren’t extras. They’re the work.
You can train hard, do all the “right” things, and still be running your nervous system into the ground without realising it. The effort means nothing if you’re not giving your body the signal that it’s safe to recover.

The fastest way to do that? Food & Five to ten deep belly breaths with a long, slow exhale. Most people have time for that!

Do you prioritise recovery as much as you do the effort?

13/04/2026

Yesterday I did my first HYROX Australia & New Zealand doubles race… and I actually loved it.

Yes, it was hard (my legs are VERY sore today), but completely worth it! Huge shoutout to my partner in crime and instigator of the whole thing Michelle Soper incredible on the day and through every training session. Always up for a laugh, even mid-run. And the crew at Get Active Fitness Maleny made everything even better.

You probably know where I’m going with this…😉

This is the perfect example of it not being about the outcome, it’s about the process.

The race itself was under 2 hours. A blip.
The real magic was in the 3 months before it, the early mornings, the “what am I doing” moments, and the decision to keep showing up for myself.

And just like that, I’m fitter than I’ve probably ever been… and honestly, a different version of me.

My husband reminded me that years ago I said I’d probably never be able to do a burpee. I just did plenty of them. Funny how the version of you who says “I can’t” just… isn’t who you are anymore.

And this is exactly how it works with weight loss or any health goal.

Yes, you want the result, but it’s who you become along the way that changes everything.

I’ve become someone who pushes past her own limits… and I’ve already signed up for the next challenge (PALADIN Fitness Racing Australia , here we come).

For now though, magnesium bath, very sore legs, and taking a moment to soak this one in before moving on. Always remember to celebrate your wins 😍

Does this sound contradictory to the message I often share about doing things that make you feel good?Stay with me for a...
13/03/2026

Does this sound contradictory to the message I often share about doing things that make you feel good?

Stay with me for a moment…

Self-care doesn’t always feel amazing at the beginning.

If you’ve been out of rhythm with your health for a while, getting back into supportive habits can feel uncomfortable at first.

It can take effort to:
• get up earlier to move your body
• switch off the TV and go to bed sooner
• cook nourishing food instead of grabbing something quick
• sit quietly and meditate when your mind wants to run a thousand miles an hour

In the beginning, it might feel like effort.
It might even feel like a bit of a push.

But something interesting happens when you stay with it…

Your body starts responding.
Your energy improves.
Your mind settles.
You begin to feel the benefits.

And that’s when the shift happens — the effort starts turning into something that actually feels good.

For me, feeling good is still the barometer.

But that doesn’t mean abandoning a healthy habit just because it doesn’t feel effortless on day one.

Sometimes we need a short period of conscious practice while our nervous system, habits and biology catch up.

However… if a month in something still feels stressful, draining or completely forced, that’s useful information too.

Not every strategy is right for every person.

Self-care should support you, not exhaust you.

The goal isn’t perfection.
It’s finding the ways of caring for yourself that help you feel more like yourself.

That’s the kind of wellbeing that lasts. ✨

11/03/2026

“Metabolism support” doesn’t always equal weight loss.

Many supplements contain good ingredients… but the marketing leap from “supports metabolism” to “gets you lean” is often bigger than the science.

Supplements often have really good marketing language that we can interpret to mean it will produce a result that it actually won’t.

Whilst I love supplements (mainly practitioner ones) it’s super important to be aware of their claims & the result you’re looking for. It helps to enlist a professional to prescribe the right supplements for the outcome you are looking for. I’m not saying that just because I’m a professional, I’m saying that because in the long run it could save you money.

When it comes to Weightloss the foundations still matter most.

Where have you fallen for clever marketing?

Training lesson from this week’s run.Everything was identical to my usual weekly run.Same track.Same fuel.Same time.Same...
04/03/2026

Training lesson from this week’s run.

Everything was identical to my usual weekly run.

Same track.
Same fuel.
Same time.
Same training around the run.

Yet I could only run half the distance.

The difference?

I was two days before my period.

I actually knew I was feeling exhausted beforehand. But because I’m training for HYROX in April, I had the mindset of “I have to do the run.”

Instead of adjusting my training to suit what my body clearly needed that day.

The outcome?

Completely and utterly exhausted.

Research is increasingly showing that women may benefit from adjusting training and nutrition across the menstrual cycle.

In the first half of the cycle, rising oestrogen often supports higher intensity training and better recovery.

In the second half of the cycle, progesterone rises, which can increase metabolic stress and make endurance work feel harder.

In the days leading into your period, fatigue and reduced exercise tolerance are common.

This run was a reminder for me that even when we’re motivated and committed to a goal, it still pays to listen to your body!

Sometimes the smartest thing you can do for your training is adjust, not push harder.

And yes… there’s research to back this up! But I didn’t need it, my body was telling me all I needed, I was choosing to ignore it 😉

True Story! Just after I posted a video about the need to Deload in our peri-menopause phase! The need is real! Maybe i...
27/02/2026

True Story! Just after I posted a video about the need to Deload in our peri-menopause phase! The need is real!

Maybe if I wasn’t trying to do other things whilst I reset it, I would have remembered!

I’m pretty sure the bank is about to call me & say “someone is trying to hack your account”! Me: “Oh no sorry that’s just me over here forgetting what I’m doing”.

What the actual f*** is happening here!

I can tell you about complex health & nutritional ideas & what could be happening within your body, but please don’t ask me to remember a password I created 30 minutes ago 🤪😳.

Don’t panic I’m aware it’s Friday Feb 27 2025 😉


27/02/2026

Another Peri video I hear you say!

But hear me out because this is a little gold nugget taken from an amazing conversation about perimenopause earlier in the week.

How can women in this period support themselves with things other than diet, supplements, exercise etc?

The answer - DELOAD!

What’s one thing you could take off your plate? The mental & physical load is real! But how could you lessen it by just one thing? How could you deload!

With this we will also need to let go of perfection & having it all done “our way”. If we lean in a little Peri can be the nudge to say “that’s it, I can’t do it all” and that’s ok.

I am early in my peri journey but this is certainly the first thing I have noticed, I cannot do all the things anymore, I get stressed earlier. So my “to do list” is way shorter & I accept it rather than solider on & burn out!

I hope this helps!

Thanks for the gem and for hosting

I promise that one day, self-care stops feeling like another thing on your to-do list……and starts feeling like love. 🧡If...
26/02/2026

I promise that one day, self-care stops feeling like another thing on your to-do list……and starts feeling like love. 🧡

If you’re in the “it feels hard right now” season, you’re not failing you’re just learning a new way.

Save this for the days you’re tempted to start over (again).

Real change doesn’t come from going harder.
It comes from going kinder and staying consistent with the small things.

What would it look like to support yourself the way you support everyone else? ❤️

If you’re:• 35+• Feeling stuck despite eating well• Exhausted by 3pm• Gaining weight around your middle• Tired of starti...
25/02/2026

If you’re:
• 35+
• Feeling stuck despite eating well
• Exhausted by 3pm
• Gaining weight around your middle
• Tired of starting over every Monday

This is likely a metabolic, stress eating and hormonal issue, not a willpower issue.

I’m opening 5 spaces this month for women ready for a structured, personalised reset.

If you’d like details, DM me & I’ll send you them!

No pressure. No obligation.

Just a conversation to see if it’s the right fit. 💛

Looking for dinner in a flash! If you have some basics in your fridge/freezer & cupboard you can easily make a poke bowl...
25/02/2026

Looking for dinner in a flash!

If you have some basics in your fridge/freezer & cupboard you can easily make a poke bowl!

Literally takes 10-15mins!

The basics
Rice noodles/cooked rice/quinoa
I used rice noodles as they are super fast for the others you will need them pre-cooked
Vegetables
Anything you have in the fridge! I used carrot, capsicum, cucumber!
Freezer
Edamame beans
Protein
I did haloumi & I had pre-cooked chicken breast.
Dressing
Have some home-made in the fridge or use a bought sesame dressing (I don’t love these because of the oil used in them but occasionally they are fine, we aren’t looking for perfection)
Add ons - sushi ginger, Kim chi

Chuck it all in a bowl & boom! Nutritious meal faster than ordering Uber Eats!

The key here is HAVING the basics in the cupboard & cooking some proteins ahead of time so you can easily grab them.

Homemade sesame dressing - google it 🤪

Enjoy! 😋

I know, I know! I should have filmed the making of it! I totally forget to get my phone out all the time!!

20/02/2026

The bigger the swing, the harder it is to sustain results.
The brain hates restriction.
When you push too hard, it pushes back.
Sustainable change lives in the middle.
Instead of:
“I ate badly today, I may as well keep going.”
Try:
“My next meal will be more balanced.”
It’s not about the next Monday.
It’s about the next meal.
The women I work with aren’t failing.
They’re exhausted from extremes.
Extreme diets.
Extreme workouts.
Extreme restriction.
Then extreme rebellion.
We don’t need more discipline.
We need smaller swings.
If you’re tired of starting over every Monday, this is for you.

If weight loss feels like:“I’m doing so well…” → “I’ve blown it again…”This is why.Emotional eating isn’t a lack of disc...
19/02/2026

If weight loss feels like:
“I’m doing so well…” → “I’ve blown it again…”

This is why.

Emotional eating isn’t a lack of discipline. It’s a nervous system strategy.

Highly palatable food gives a dopamine hit. It soothes stress. It gives quick relief.

But the relief is short-lived. And the guilt keeps the cycle going.

When you understand your pattern
Trigger → Emotion → Behaviour → Choice
you stop fighting yourself and start responding differently.

You don’t just remove food.
You build other coping tools.

Freedom isn’t about restriction.
It’s about having more choices.

If this resonated, tell me below, what’s your most common trigger? 💛

Address

Sunshine Coast, QLD
4555

Opening Hours

Tuesday 9am - 7pm
Wednesday 9am - 7pm

Telephone

+61449105177

Website

Alerts

Be the first to know and let us send you an email when Cassandra Parrish - Nutritionist posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Cassandra Parrish - Nutritionist:

Shortcuts

Featured

Share

Category