Shine Nutrition Coaching

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Australia
Sydney, NSW
Shine Nutrition Coaching

I offer one to one and group coaching to help you achieve your health and or body composition goals.

04/03/2025

Hi I’m Steph 😅

Yep it’s been a hot minute.

Social media is a funny thing.
It can bring out insecurities you didn’t know you had, push perfectionism and make you question each and every move.

Of course this is self inflicted.

Having a busy last few months with a lot going on made it all too easy for me to neglect this page which for that I am sorry!

But I’m back and locked in to help inspire and educate you to Shine from within. Hopefully you along with some new faces are keen to come along for the ride

Much love 💖x

31/12/2024

Fin.

24’ has been all kinds of crazy.

Held and love lots of babies, celebrated a heap of love, acquired another BFT family , completed Hyrox, worked and pushed myself to my limits, Learned some new things, read a couple of books, went to Melbourne, did a fair few Nutrition seminars, celebrated our 1st year of being married + lots of laughter ( and some tears ) in between.

If I’m as well rewarded as I have been this year then 2025 is looking pretty damn good. 💫

15/10/2024

Over the last week and a bit I have thrown myself into the 8 week challenge we run in our BFT gyms.

It’s been a while since I’ve intentionally aimed to lose a bit of body fat- I’m mainly using it as an extra push to be a bit more ‘intentional’ with my food but also be a little more consistent with training again. 👊🏼

With that I have found the over night weet bix to be such a yummy and easy option especially when eating lower calories than before.

The protein and fibre keep me full and energised along with satisfying my love for a sweet breakfast. 🍒

These are some combos I have done so far - I also just low key love how versatile it can be!!

Give it a try if you haven’t already and get creative with it!

Keep shining ✨

12/09/2024

All aboard to the land of nod 💤

You may have seen that lately sleep has not been where it should be for me.

And while sometimes sleep can take the back seat, for a plethora of reasons I might add, it’s not a long term maintainable situation.

Well, not if you want to feel good that is.

Reasons why we struggle to get to sleep and stay asleep is pretty individualised.

What isn’t individual is the importance that getting enough sleep places on yours AND your loved ones health and wellbeing.

Yep it affects everyone around you too.

In addition to the above;
☀️ Vitamin D also helps to improve your bone health and energy helping you to be more active. The more active you can be the more ‘sleepy’ hormone you build up.

☕️ Yes there are some people who metabolise caffeine faster than others this does not mean that they still aren’t going to bed with some still sitting in their system. Some also report that they can sleep right after having a coffee at 8pm, however I’d safely bet that the quality of the sleep would rate as poor.

🌱 I love magnesium but it’s not something that everyone loves or responds to. Using melatonin or even ashwaganda to help alleviate stress can also be of use.

💼 we are lucky that we have a bit more flexibility to shift around the hours we spend at the gym coaching but if you are working late at night speak to someone to adjust how often it’s happening so that you might be able to get the proper sleep you need. Better sleep = better productivity.

📺 it’s often I hear that scrolling on social media is the Achilles heel to getting to sleep at a reasonable time. Like I said, it’s my work on but potentially reading a book or placing it away from arms reach could be a start.

So if you can only get an extra 10 minutes of sleep at first, that’s still an extra 60 + HOURS OVER THE YEAR, 60!!!

Time to get that lovely head of yours onto a pillow ☁️

Share or tag your bestie who’s been neglecting her sleep and Keep shining ✨

20/08/2024

These are just SOME of the past beliefs around health I used to have.

I think it’s important to note that a lot of my past food fears stemmed from being afraid of gaining body fat.

Which in turn came from two things.

1- A total lack of understanding how energy balance/ macros worked.
2- A pretty poor mindset around body image/ gaining body fat.

I have many more to share but these were some of the ones that came to front of mind first.

We all have probably thought something was true until we learned other wise especially around nutrition.

I’d love to know in the comment section if you used to ( or maybe you still are ) be afraid of certain foods for the fears of the impact on your health or gaining body fat 👇🏼

Keep shining ✨

31/07/2024

Race day Nutrition 🏃🏼‍♀️🍌

Finding out that I was going to be racing at 5:20pm in the evening was not ideal but hey, it’s just the way the cookie crumbled.

Given I was training without much food and just the crumpets, the game plan had to change.

So here’s what I did and what time I consumed it:

- 6:30am had some toast and a banana with a coffee. My initial plan was to have eggs and avocado but I ran out of time as we had to be there early for James.
- At around 11:30 I had my ham, cheese, cucumber and mayo sandwich along with one of the bars.
- 1pm I had the yogurt and another banana
- 2:30 I had another bar and some dried mango ( I snacked on this on and off during the afternoon )
- at 4:30pm I had my Pikelets and some pre workout.

You’ll notice that as the day goes on the amount of fibre and fat goes down.

This is so that the food can be broken down and passed through at a faster pace as you get closer to race time so that you’re not burping, cramping or getting stitches.

The last thing you want is doing Hyrox with a meal still in your stomach 🤢

Myself and the clients who did the event followed these guidelines and found it worked super well.

So if you’re about to do Hyrox or just an event that’s later in general use this as a guide to help you understand what to eat.

And if you’re unsure ask below and I’ll help you!!

Keep shining ✨

Address

Sydney, NSW

Website

http://www.shinenutritioncoaching.com/

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