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11/04/2025

it’s all smiles around here 💜

26/02/2025

Story time & life update coming through❤️‍🔥
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“If you got a dream, chase it, cause the dream
won’t chase you back” 🎶
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I hold these lyrics so close as I know I’ve worked really hard to get where I am now. You just have to put yourself out there and trust that the right things will be placed in from of you at the right time.
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I always knew I wanted to work in team sport on top of seeing my awesome clients. I’ve spent a lot of time and money into building my knowledge and skills to continue to learn and grow. Team sport is such a vibe and so much fun but admittedly, it’s also very busy, chaotic, long hours and tiring but it’s so rewarding!
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So now, as my cup is super full from spending time at home but now it’s time to venture off again ✈️⚽️🇺🇸

25/02/2025

Struggle to make breakfast? Not sure what to have? 🍓🍉🍌🥑🥞
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Save this post for a guide 📌
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Arguably, breakfast is definitely a very important meal of the day. It’s not for everyone. However most, if not all, people and athletes I have worked with benefit from having a well balanced meal, high in protein breakfast ✅
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It aids in sustainability through the day, minimizes the risk of overeating and is really just another opportunity to get nutrition in! 🌈
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Sometimes foods overlap and that’s okay. That’s why I say 1-2 foods from each element.
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Follow for more tips!! 🔥

24/02/2025

Ladies, this one is for you!!! ❤️‍🔥
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Now, we should start by saying obviously there are so many nutrients, macro and micro, that the female body requires.
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However, these are a few KEY ones to be very mindful of 🔑
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Energy availability 🔥 Ensuring you’re adequately fueling for of course sport, but also everything outside of sport. Long term low energy availability can cause serious effects on female health, wellbeing and performance.
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Iron🩸 Being at higher risk of being deficient, it’s important to get your iron levels regularly checked. Every 12 months if no history of deficiency and every 6 months when history of deficiency is present.
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Calcium 🦴 Commonly overlooked. It’s often deficit in many female diets due to the connotations around dairy (there is nothing wrong with dairy - post for another day).
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Vitamin D ☀️ Due to the sedentary level of common jobs leading to minimal time outdoors, plus training indoors, this is a crucial one to check out!
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I always recommend female athletes to see a Sports Dietitian to ensure they’re the healthiest version of themselves whilst playing/competing in their desired sport.

21/02/2025

EASY CALORIE SWAPS ↔️🔥
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If you’re looking to reduce calorie intake for fat loss but not looking change your whole dietary choices? You can make some pretty simple, yet effective changes (and yes, including the lolly water 😂)
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See some of the following that will also help 👇🏼
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✅ Emphasise minimally processed, micronutrient dense foods.
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✅ Make easy swaps from foods that are higher in fat and sugar to the ones that are lower in fat and sugar.
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✅ Incorporate volume eating which is foods that you can eat a lot of, for low calories.
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✅ Pay attention to your hunger and fullness cues. You CAN leave food on the plate. You don’t have to eat it all.
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Implementing some of these tips can help make a calorie deficit easier and simpler than the likes of tracking your food or sticking to a strict dietary regime!

08/02/2025

High protein, on the go breakfast ideas 🥤
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Save this one for next time you’re in a rush!
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Breakfast is important. It should be just as well balanced as lunch and dinner ✅
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Don’t just grab the toast with peanut butter or the yoghurt and that’s it. Incorporating protein, carbs, fat and colour is important and key for success 🔑🍎
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Don’t let lack of time or prep hinder your goals!

10/01/2025

High carbohydrate needs but feeling “ergh” from eating lots of highly processed carbs? 🫠
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Save this post for later 📌
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Over the last few months there have been a fair few athletes that have expressed that they don’t feel good when they eat highly processed carbohydrates.
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Now let me clear this up, there is a difference between general nutrition and sports nutrition 🏈⚽️
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To get adequate fuel around/during training, without getting any GI distress, we need to focus on quick digesting and absorbing carbohydrates 🍌
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So foods such as “sugary” cereals, LCM bars, pikelets and candy/lollies are perfect in this environment 🍭
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Should these foods be had on the regular, away from these scenarios? Probably not. It won’t be great for your overall health.
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I am not demonising these foods at all. I prescribe them to my athletes regularly.
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However, I get it, everyones bodies are different. I always say, athletes are the masters of their own body and it’s important we listen as sports dietitians.
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Some athletes can tolerate those foods just fine but if an athlete says they don’t like the way they feel when they consume those heavily process carbohydrates, we need to accomodate!
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Here are some less processed or for lack of a better term, less “unhealthy” options to try!

07/01/2025

Is supplementing with Omega-3 fatty acids (fish/algae oils) necessary? 🦪🐠
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It’s definitely a supplement that I highly recommend for a large percent of my athletes.
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It’s a very underrated supplement.
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Especially if fatty fish intake is sub-optimal (less than 2 times per week) 🐟
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EPA is mainly known for its anti-inflammatory effects 🔥
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Whereas, DHA is crucial for brain health and function 🧠
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You can now test your Omega-3 index which is the % of EPA and DHA in your red blood cells. Optimal levels are >8%.
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If you have sub-optimal levels, supplementing with omega-3’s for 8 weeks plus can increase ✅
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Vegan or vegetarian or just don’t like consumption of any fish?
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You can use algae oil supplements 🌿

06/01/2025

How do you fuel if you have double training days?
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Save this post if you’re a double a day athlete! 📌
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It can often be hard to fuel correctly on double days without a strategic plan.
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Having little time in between sessions, you don’t want to eat too much you’d GI discomfort or too little to not have energy in the session.
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But you also know that you want to get the right energy, carbohydrates and protein in so you can still feel good in your second session and recover enough for the volume.
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Strategy is 🔑 here and important that if you feel lost, you work with someone to help you
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Quick tips to make sure you’re hitting these needs:
✅ Understand your daily carbohydrate requirements (sport dependent)
✅ 1-1.2g/kg each hour for 4 hours after the first session
✅ Can reduce that to 0.8g/kg if alongside protein (depends on requirements though)
✅ Focus on carbs with a higher GI to replete glycogen
✅ Try including liquids to meet requirements
✅ Focus on more well balanced meals away from training

21/12/2024

Feel stressed or overwhelmed when trying to navigate the Christmas period? 🎅🏽🎄
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Firstly, there’s no need to. Christmas is one day. If it’s making you feel either one of those feelings, you might need these reminders more than most.
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Understand you might have other days outside of Christmas Day that you have Christmas meals due to family or friends commitments but Christmas Day itself, is one day.
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Food isn’t just about being “healthy” all the time, hitting your macros or reaching a certain body composition. It’s about making memories, sharing a nice not so “nutritious” meal with family and friends, bringing together culture and so much more.
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If you have particular goals, you don’t actually need to throw them in the bin just because of Christmas. It’s very doable.
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So these are little reminders for the Christmas period.
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Merry Christmas ❤️🎄

17/12/2024

Don’t have a lot of time but want to eat yummy healthy meals? 🤤
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Here are 8 dietitian approved easy go to meals that tick all the nutrition boxes without having to be in the kitchen for hours ✅
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📌 Don’t forget to save this post for the next time you need something that requires minimal preparation.

10/08/2024

Rarely eat on comp day? Or can’t stomach much on a competition day? 😣
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Are you being strategic with what you have and when you have it? 🏋🏽‍♀️
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I cannot emphasise enough, how much better you will perform if you do prioritise nutrition on these event days‼️
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Everyone tolerates different things, hence why it’s important to trial these things prior to the event.
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Some people may have trained their gut well and can tolerate a lot. Others, rely on liquids and really light foods to get them through. This is totally fine because like anything with nutrition, it’s totally dependent on the individual.
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Similar concept with the pre-training nutrition right, timing and composition of the foods are key to being successful ✅
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With anything that you are trying to work on, start small and slowly build. Same with training the gut to tolerate foods 👏🏼
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An example of a progressive gut training could look like this👇🏼
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1️⃣ Start with liquids
2️⃣ Have liquids and add a small amount of light carbs
3️⃣ Transition to only small, really light sources of carbs
4️⃣ If you’re tolerating more, you can add more volume to get more carbs
5️⃣ And continue increasing!
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If you need help, reach out to a Sports Dietitian to do so!
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