JVIA Nutrition

JVIA Nutrition Accredited Sports Nutritionist specialising in performance, transformations, weight loss.

Omega 3’s are essential for our health, but are one of the amino acids our bodies does not produce itself 🫣Omega-3 has b...
28/02/2026

Omega 3’s are essential for our health, but are one of the amino acids our bodies does not produce itself 🫣

Omega-3 has been shown to be positive for;
✨ Improving eye health (vision)
✨ Neuroprotective properties
✨ Brain health and development
✨ Lowering the risk of depression
✨Improving heart health

One of the easiest ways to get in our omega-3 is through fatty fish and seafood, most commonly known, and referenced is salmon! 🍣

But did you know many other types of fish contain omega 3 too?

🐟 Mackeral
🐟 Sardines
🐟 Anchovies
🐟 Trout
🐟 Cod
🐟 Herring
🐟 Fish eggs

Other non-fish foods that have some omega3 are:
🦪 Oysters
🥜 Walnuts
🌰 Soybeans
🥚pasture raised omega 3 enriched eggs
🥬 Spinach’s
🌱 Flaxseed and Chiaseeds

There is ofcourse supplementation too!
🦐Krill oil and fish oil are the best to supplement with as they contain both EPA & DHA!🤓 (If you want more info on this, let me know!)

So if you’re wanting some variety in your omega3 intake, give these a whirl! 😉

Wanting to increase protein totals or make swaps / alterations / additions to get some more protein in your day. ?? Try ...
27/02/2026

Wanting to increase protein totals or make swaps / alterations / additions to get some more protein in your day. ??

Try out some of these options ⬇️

✅ Adding egg whites to exisiting eggs
✅ Adding cottage cheese to avocado spreads for toast
✅ Adding higher protein options of granola, yogurts etc to breakfast routines
✅ Higher protein breads/ pastas swaps
✅ Roasted edamame snacks added into nut mixes

What’s your go to!

💪🏼💪🏼💪🏼

Many of our newer clients who come in for help with body composition, sometimes don’t realise their drink choices can im...
26/02/2026

Many of our newer clients who come in for help with body composition, sometimes don’t realise their drink choices can impact their energy intake for the day!

“I only have 2 matchas and not much food” but in reality that is almost a meal in itself ! And around 60+g sugar.

Now, we’re not saying one drink is better than another or that you can’t have a particular drink… just that pending on your goals different drinks could be better choices aligning with those goals ! 💪🏼✅

You can by all means still fit in whatever drinks you wish..

🏆 General health wise, we want to keep our sugar intake lower, and focus on whole food approach.

🏆Performance wise, we want to utilise sugars !!
A hot choccie after a tough game/session would be a GREAT simple carbohydrate refuel source, ✅ pair with some protein and ticked the boxes!! ☕️

An example, when I’m in a deficit I sometimes will swap to a skim cappucino, as my fats are a bit lower than usual, and I tend to him them much easier than when I’m in a surplus or at maintenance. 🏋🏼‍♀️🫣

Post session fuel matters just as much as pre session fuel ⛽️🗣️✅This is the time we let our bodies RECOVER! After a real...
25/02/2026

Post session fuel matters just as much as pre session fuel ⛽️🗣️✅
This is the time we let our bodies RECOVER!

After a really rough session we want to be consuming simple carbohydrates, that digest quickly and with ease to replace glycogen lost during that really intense workout,🏋🏼‍♀️ along with some protein to help kick start the recovery process. 💪🏼

Timing matters, in the sense of choosing the style of fuel you will have. If you are training close to a main meal time, then you may want to utilise a meal with all the elements post session.

If however it will be some time between your next Main meal and the end of your session, get a recovery snack in in-between 🏆⛽️💪🏼

*individual requirements/volume/types of foods will vary

if you have any fuel questions , drop them in the comments below !

🗣️ “But doesn’t weight training stunt their growth?” We hear a lot that parents are nervous about their teen athletes st...
24/02/2026

🗣️ “But doesn’t weight training stunt their growth?”

We hear a lot that parents are nervous about their teen athletes starting to resistance train or lift weights, most due to the above question.. which is absolutely understandable as that message has been around a while… so let’s put your mind at ease ⬇️

There is a lot of research showing lifting weights is both beneficial physically and academically.
And you will find that your teenagers is performing this movements as part of every day life, so strengthening the muscles makes these everyday movements easier ✅

Resistance training / strength training is safe for teenagers PROVIDED that the technique is executed correctly.

Some studies show the injury risk differences in many youth sports compared to resistance training (slide 3) 📚

Julia has been a strength and conditioning coach for decades, and works closely with sports clubs and teen athletes on providing them with;
💪🏼 Sport Specific Strength and Conditining programs
💪🏼 Activation and Mobiltiy programs
💪🏼 Coaching and cueing through a training session to ensure correct form/technique.

The correct S&C can take your athletic development to the next level.

Want to achieve this? Send us a message or book in a free discovery call to see how we can assist you!
www.jvia.com.au 📲⛽️💪🏼🏆

Teenager strength training ✅

🏀⛹🏽‍♀️How to fuel for half time! Whether you’re playing, and coming off, or you have been sitting on the bench ready to ...
24/02/2026

🏀⛹🏽‍♀️

How to fuel for half time!

Whether you’re playing, and coming off, or you have been sitting on the bench ready to take the court - you need to make sure your body is fuelled !! ⛽️

During these short breaks we want to aim for simple carbohydrates only. Think ‘sugary’ carbohydrates.
These simple carbohydrates digest easily and quickly providing us with energy FAST. ⚡️

We also want to take this opportunity to re-hydrate and make sure that we keep our hydration up to scratch, since we are sweating a lot during a game ! ⛹🏽‍♀️🏀

is currently over in America, and fruit snacks are the winner here, with some for simple carbs and hydration.

Need help with fuelling your games ? Book a free 15 min discovery call to see how we can help. ➡️📲 www.jvia.com.au

📸 .australia

Trying to gain some size ? 🏆💪🏼🙏🏼Take a look through to see some tips and tricks when trying to gain ‘healthy weight’! 💪🏼...
20/02/2026

Trying to gain some size ? 🏆💪🏼🙏🏼

Take a look through to see some tips and tricks when trying to gain ‘healthy weight’!
💪🏼👀

✅ Firstly, just because the food items shown in these 2 slides are referenced for aiding in gaining size, does not mean they cannot be part of a healthy every day dietary intake. (Maintenance, calorie deficit etc)

In fact, many of the foods shown should be induced in daily intake as they offer a range of health benefits.

This post is simply showing food items that are more calorie dense options when compared to other options..
E.g. Rice > pumpkin - less volume more calories consumed. Which can be helpful when appetite is low. 🍚🎃
Or simply adding some seeds or nut butters to your meals can bump up the cals !

➡️ Calorie dense options
➡️ Liquids , easy to get in without having heavy volume sitting in the stomach or when appetite is low.
➡️ Eating more can be difficult, so utilising processed foods like dried fruit when needed to get those extra carbs in - ideally utilising around training to top up energy stores 💪🏼

Looking to gain some weight, in healthy way? Book a free discovery call with us 📲🤳
www.jvia.com.au

Weight gain tips and tricks ✔️🤗

Your teen athlete seemingly got a hell of a lot taller overnight … yeah… we’ve hit peak growth spurt 😮‍💨💪🏼Here are some ...
18/02/2026

Your teen athlete seemingly got a hell of a lot taller overnight … yeah… we’ve hit peak growth spurt 😮‍💨💪🏼

Here are some things we think are helpful to know when fuelling a teen’s growth spurt

🏆 Overall energy intake supporting general health, growth & performance.

🏆 Macronutrients

🏆 Micronutrients

🏆Of course adequate sleep and hydration also play a major role in supporting this stage too! We can do another post on this shortly ! 😜🫡

Not sure if you’re fuelling your teen for their energy demands ? Book a free discovery call with us
💻📲🤳www.jvia.com.au

⛽️ Fuelling Teen Athletes ✅🙏🏼💪🏼

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2100

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