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14/12/2025

Client Testimonial 📝

Lorraine and I started working together in January this year.
She was so adamant about improving her health and fitness in 2025, and I couldn't wait to help her achieve her goals.
Along with taking on any nutrition advice given, she also got back into a good fitness routine, running weekly to build herself up to completing a half marathon in August 🏅
She has massively improved her health, achieved a healthy body composition, and now has a great knowledge of how to fuel and recover from training and race days.
As the year went on, we started extending her accountability with me to practice maintaining and being self accountable.
She has absolutely mastered this. Checking in here and there, with the odd scan to monitor her progress.
She also went on to complete another half marathon in November 🤗

She has been an absolute pleasure to work with this year and I look forward to seeing what 2026 has in store 😍💪

Thank you Lorraine for the lovely testimonial 🙏❤️

05/12/2025

Not everyone will be looking at healthier options for snack plates tonight with the Late Late Toy Show 😊
But, for those who are...
This is a yummy platter I made up a while back.
Lots of picky bits.

Raspberries
Blueberries
Apple
Hummus
Smoked Turkey Sausage
Cheddar Cheese
Cucumber
Carrot
Cashews
Salsa
Mini Broghies
Popcorn

19/11/2025

Chocolate Energy Bars 🤗

180g Medjool Dates (pre soaked)
125g Seeds
80g Oats
40g Dessicated Coconut
2 tbsp Cocoa Powder
100-150mls Oat Milk or Water

Topping:
75g Dark Chocolate
1tsp Coconut Oil

Mix the Dates, Seeds, Oats, Dessicated Coconut and Cocoa Powder in the food processor.
Add Milk or water little by little until mixture forms enough to barely stick. (The amount will sometimes depend on how juicy your dates are).

Press into a tray to desired height.

Melt Chocolate and Coconut oil together and spread evenly on top.

Put in the fridge for an hour to harden and set.

Store in the fridge or they are perfect to freeze.

This mixture made 12 Bars 😊

13/11/2025

A beautifully written testimonial from my client 🤗

Since starting back in September, Elisa has been nothing but positive throughout her journey.
Another highly active client, Elisa has benefited hugely from putting more focus on her day to day nutrition, and adding some small changes with meal timing around her training schedule.

She's seen big changes in body composition too, with a decrease in body fat whilst increasing muscle mass 💪🔥
As a result of her hard work, she has hit new PB's in her lifts and her running.

She's an absolute delight to work with.
So polite, so positive and always looking to improve 😊

2 big days out coming up, and I wish her all the best in both.
Hyrox this weekend and the Waterford Half in 2 weeks time.
Absolutely no bother to her 💪💯

10/11/2025

Thank you 💛

Denise is the epitome of consistency.
A grafter when it comes to her training, she is constantly looking for the next challenge to work towards.
I've worked on and off with Denise, sometimes just a tidy up phase/ accountability or preparation for an event, and each time, her mindset and focus is nothing but admirable.
Training out of Icon Fitness in Wexford with some of the fittest (and nicest) people around, she is surrounded with like minded people 💪

She is one of the friendliest and most down to earth people I've met and an absolute pleasure to work with.

Wishing her the very best of luck in Hyrox Dublin this weekend. As usual, she'll empty the tank, and give it everything she has 🔥🤗

06/11/2025

Welcome to my page and KM Nutrition.
To anyone who's been here from the start, thanks for sticking around 😊🙏
I'm not good with social media, so you'll get a mixed bag of work stuff, personal life, and things I just find interesting.
Time is scarce, and I tend to spend it other ways when I'm off work.
But to any new followers, this is a little about me, my history, where I am today, and how I built my love for nutrition 🩷

02/11/2025

Client:

Well, I could talk for days about this girls progress,
but I feel anyone who knows her, will have seen the changes she's made.
From a health perspective and also, how much her confidence has grown 🤗

I've had many enquiries and new clients who have come to me from Fionas recommendations, and I can't thank her enough 💛

I absolutely loved working with Fiona because we started from scratch.
Learning the ins and outs of Calories, macros, food quality, meal prepping, meal timing, all while practising to apply it and getting in her daily movement.

It's not easy.
And it's definitely something you have to want, something you want to change.
But she did it. She put in the work.
Every week. Every Check-In.

Fiona finished her 12 Week programme last Christmas and has come into me numerous times throughout this year for follow-up appointments.
She's had Summer, a holiday and different events throughout the year, and she has still continued to progress 🔥🤗

Somehow, I think I need to get her back in soon after a double win by the Martins 😂

Thank you so much for your lovely testimonial Fiona 🙏✨️

02/11/2025

Body Recomposition 💪
Can it be achieved whilst in a calorie deficit?

The answer is YES.
But a very slight one, whilst making sure you're ticking all the right boxes daily ✅️

Using one of my clients progress this year as an example 😊

Scales weight was 2.4kg loss.
When in fact she reduced her body fat precent from 32.5% down to a healthy 24.9%.
She dropped 3.2kg bodyfat alone from her mid section.
These numbers are huge for someone in the 60kg bracket and very noticeable in the mirror/ in clothes etc, so it would be frustrating if only focusing on the scale weight.

31/10/2025

100 miles done in October for the Irish Hospice Foundation 💛
Thank you to everyone who donated 🙏
I really appreciate it.

30/10/2025

Another amazing lady who I've been working with this year 😊

Annette is a very active lady, who clocks up the miles weekly.
Meeting her calorie needs with such a high output is so important. This was our first goal. To find a balance to keep a healthy body composition that allows her to fuel, recover, and most importantly, enjoy her food.
From here, we knew how to adjust her energy intake on more active weeks or long run days.
Everything i suggest or adjust, she takes on board and applies without hesitation.
Annette is always full of questions, which i love 😍
and is so passionate about nutrition for both herself and her family.

We put a lot of work in this year.
Preparing for the Dublin Marathon was top priority.

Preparing her gut for a lot more carbs than she had previously taken on, carb loading, different fuelling methods, hydration and recovery.

Taking on the right amount of carbs for such a long run like a marathon is so important, and with Annette, gels just didn't sit well. So we tried out a few different ways, ending up with 20min top ups of jelly babies and a babyfood fruit pouch on the hour 👶😊
Weeks out, she knew her numbers and had mastered everything leading into the big day.
She had a super run, and as every runner knows, all you want on the day is your plan to go well.

I continue to work Annette and absolutely love our appointments. She's such a lovely person.

Here's to the next big goal 🔥💪💛

29/10/2025

What an absolute Trooper this girl is!! 🤗💪

I remember going into the girls dressing room last year and meeting Meadbh.
It was perfect timing 😊
Recovering from an injury can be one of the toughest mental struggles for any active individual.

But you have 2 choices...
Sit back and feel hard done by, or use that time wisely to prepare yourself for the best come back ever.
For Meadbh, that was her current rehab work, and from that night, prioritising her nutrition 🍲

Throughout the season, she kept showing up.
Meadbh, along with some of the Adamstown girls, continued with me throughout the off season, coming down to the office on late evenings.
One of the things we drilled home was Protein intake.
Massively important for anyone training, with one of its main roles to build muscle and help with recovery.
When you're injured and less active, it's just as important, with an increased risk of muscle loss.
A high protein diet will help preserve muscle, along with helping to keep you full while on less calories as a rehabilitating athlete.

As a result, here we are 😍
14kg ⬇️ in Body Fat, and Muscle mass has increased.
A very very hard thing to do.

Glad to say, she's absolutely flying it, and looking amazing too 💛

So, for anyone currently recovering from an injury, I hope Meadbhs' journey allows you to see the positives that can come out of it.
Look at it as being some respite to focus on another aspect of your performance.
Nutrition /Sports Nutrition is a never ending learning process 💪

Thank you for the lovely testimonial 🤗

28/10/2025

So grateful to be involved with such a great bunch of lads this year.

Thank you for the lovely feedback 🙏

3rd January up until the end of September, the lads never stopped.
Away from their tough training routine, we had 1:1's, phone calls, scans, and very few days where nutrition wasn't addressed in some form in the group.
Meals, info, match day fuelling, sleep, lifestyle etc. with everyone involved.
(Even Electric Picnic Week) 😂🙈🍻🍕

Massive thanks to and Co. for taking me on and once again trusting me with everything.

The knowledge of nutrition for any athlete is crucial to performing at your very best.
It never stops. Off Season included.
Body Composition, Performance, Recovery, Immunity, Injury prevention..the list goes on, all require good nutrition. You can be the most skilful gaa player, but if your nutrition is off, you're never at your very best!

Probably my most used quote:

"𝗔 𝗴𝗼𝗼𝗱 𝗱𝗶𝗲𝘁 𝗮𝗹𝗼𝗻𝗲 𝗱𝗼𝗲𝘀 𝗻𝗼𝘁 𝗺𝗮𝗸𝗲 𝗮𝗻
𝗮𝘃𝗲𝗿𝗮𝗴𝗲 𝗮𝘁𝗵𝗹𝗲𝘁𝗲 𝗴𝗿𝗲𝗮𝘁, 𝗯𝘂𝘁 𝗮 𝗽𝗼𝗼𝗿 𝗱𝗶𝗲𝘁 𝗰𝗮𝗻 𝗺𝗮𝗸𝗲 𝗮 𝗴𝗿𝗲𝗮𝘁 𝗮𝘁𝗵𝗹𝗲𝘁𝗲 𝗮𝘃𝗲𝗿𝗮𝗴𝗲."

Great team.
Great lads.
And here's to a great 2026 🤞

Address

KM NUTRITION, Retail Centre, Wellingtonbridge
Wexford
Y354E2X

Opening Hours

Thursday	8am - 3pm
Friday	8am - 3pm
Saturday	8am - 3pm

Telephone

+353879334615

Website

http://www.kmnutrition.ie/

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