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KM Nutrition

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KM Nutrition

11/05/2026

Trying to choose which two books to bring on hols 😊
Any advice from any fellow on here 🙏📚

02/05/2026

This is what it's all about!! 💪

Trust the process.
Slow. Steady. Sustainable.
The results will come.

Why?
Because the "old school" mindset of needing to see 5lb drops in weight, all or nothing, or restricted eating patterns is just not sustainable once you finish a fat loss phase.

Your training needs to be supported.
You need to maintain muscle mass.
You need to enjoy your food/ meals.
You need to enjoy life. Social events. Eating out.

Not that this girl had that old mindset, but a lot of clients who start with me do.
I spend a lot of time explaining the importance of switching that mindset, of uplifting them when they see a 1-2lb drop and see disappointment in their face.
Strong, fit physiques are built through patience and effort.
Exactly what this girl has achieved in only 3 months 🔥

Amazing results, amazing work, and excited to see how she does over the coming months 🙌

24/04/2026

A busy day in the kitchen yesterday 🤗
Biscoff & Chocolate Energy Balls.

15/04/2026

It's been a busy few weeks 🙌💯
But what a gang I'm blessed to be working with 🙏

Trykas
Running
Gaa
Dancing

Pride & admiration for each and everyone of you!! 💫🫶

05/04/2026

Have you ever been so proud, you could just burst 🤗

These last few weeks, clients are turning dreams into reality and crushing their goals 🔥💪

These 3 set out yesterday morning, after weeks of training for Hellavation Backyard Ultra.
Every hour, on the hour to complete loops of 6.7km.
With your refuel time in that window before you go again. Basically, keep going until you don't get back in the hour window.

Just imagine the feeling after one loop of 6.7km.

Now imagine doing that 10.5 times (70km in total)
you absolute machine!! 💪

Or 13.5 times (90km) what completed 🔥🤗

Or over 16 times (108km in total) Absolutely amazing!! 👏💯

3 Days of carb loading and heading off confident with a well practised fuelling strategy to keep their engines running.
I am so proud of you all, and grateful, for trusting me to help.
So much respect. Your mental stamina goes beyond anything I've ever known 💪🔥💛

19/03/2026

6 Months Progress 💪✨️
13kg ⬇️

This lady and I started working together last September.
She is an active client, playing sport, running and also an avid gym goer.
With a few changes in her day to day nutrition, focusing a little more on fuelling and recovery, she has seen huge changes in energy, performance and body composition 🤗

She has done amazingly well.

This is yet another example of what can be achieved when you put your mind to it, stay consistent, and as a result, reap the rewards 💪👏

18/03/2026

This is what my hallway and the boot of my car will look like for the next few months 😄

Hydration, protein, caffeine, gels, recovery shakes, pickle juice, match day carbs.

This stuff is not a magic fix.
It's literally top of the pyramid.

Here’s the reality 👇

Since November, I’ve been working with two brilliant groups. Oulart & Taghmon... and we didn’t start with supplements.

We started with the basics:
✔️ Day to day nutrition
✔️ Fueling before training & matches
✔️ Recovery nutrition
✔️ Hydration habits
✔️ Consistency week to week

Because no supplement will replace poor nutrition.

When the foundations are in place, this is where stuff like these come in:

▪️ Faster recovery between sessions
▪️ Consistent energy on match day
▪️ Improved hydration
▪️ Convenient carb intake during games
▪️ Helping lads hit their targets

It’s the extra 5% ...not the starting point.

Delighted to be supporting both groups as the season ramps up 💪

16/02/2026

Recipe 📝
𝗪𝗵𝗶𝘁𝗲 𝗖𝗵𝗼𝗰𝗼𝗹𝗮𝘁𝗲 𝗮𝗻𝗱 𝗥𝗮𝘀𝗽𝗯𝗲𝗿𝗿𝘆 𝗕𝗮𝗸𝗲𝗱 𝗢𝗮𝘁𝘀

Makes 6 Slices

Ingredients:
100g Oats
44g Vanilla Protein
1/2 tsp Baking Powder
2 Eggs
200mls Oat Milk (or any milk)
80g Frozen Raspberries
30g White Chocolate Chips

🔸️Mix Oats, Vanilla Protein and baking powder together in a bowl.
Add eggs and milk and mix well.
Pour into a silicone tray (size to allow for a little height).
Top with Raspberries and White Choc chips.
Oven at 180° for approx 30-35mins.

Calories per slice: 165
Protein 11g
Carbs 18g
Fat 5g

09/02/2026

Thank you so much! 🙏
Always grateful to be so busy.

People always ask me
"what's your niche?"
A lot of times, you'll find nutrition coaches working only in certain areas of nutrition.
Performance
Weight management
Gut health
Menopause etc

Truth is.. yes, it would definitely make things easier for me, to specialise in one certain area than many.
But I love the variety of my work.
It never gets boring! 🤗
The variety of clients I work with is amazing.
Keeps me learning, researching, etc.

For example, this is my week ahead.

Sunday - Morning: On site team work.
Monday - Day (Online Clients) Evening (Office Clients)
Tuesday - (Office Clients)
Wednesday - (Online Clients)
Thursday - (Online Clients)
Friday - Day (Office Clients) Night (On site Team work)
Saturday - (Office Clients)

All my individual Clients vary from 16yrs old (accompanied) to 68yrs old.
Weight management
Health & Wellbeing
To athletes of all sports (runners, gaa, hyrox, crossfit, jockey, rugby, soccer and dancing)

Thank you to all my clients and teams, for continuing to trust me to help 🙏
Here's to 2026 being the best yet 🤞💫

26/01/2026

Proud is an understatement 😊

Crazy good progress made by a client.
No bells or whistles... Just intention, hard work, and consistency 🤞💪

September 22nd to 26th January.
Just under 2st down and Muscle mass increased.

This is proof, If you want to be a healthier version of yourself, it's 100% doable.
And may not take as long as you think.

Step 1 - Get guidance from a professional if needed.
Step 2 - Just make a start.
Step 3 - Keep going 🤞

Very proud of this fella 🤗💫

21/01/2026

𝗖𝗹𝗶𝗲𝗻𝘁 𝗧𝗲𝘀𝘁𝗶𝗺𝗼𝗻𝗶𝗮𝗹 💫

I feel the smile says it all.

1 year of working together ❤️
1 year of healthier habits.
1 year of consistency.
1 year of getting strong and fit 💪
And most importantly...
1 year of feeling better in her own skin.

When someone tells you on their first appointment that they're done with excuses and ready to change.
To watch them week by week, follow up on their word, and reap all the rewards. It's a coaches dream 🤗
Love working with this girl, and look forward to continuing to progress through 2026.

𝗧𝗵𝗲𝘀𝗲 𝗮𝗿𝗲 𝗵𝗲𝗿 𝗼𝘄𝗻 𝘄𝗼𝗿𝗱𝘀:
"I started with Karen in January last year after deciding back in Sept '24 that I was unhappy with my eating habits and weight.
At 33, I had found myself in an unhealthy cycle of going to work and then home to sit down for the evening after a stressful day and would eat whatever came to my hand.

When I started with Karen, I got stuck into the food logging on her app and followed her suggested ideas for reaching my calorie intake. It took a few weeks to get used to the new routine but I quickly realised that by reaching my protein and carbs goal, I was feeling more energised and more motivated to get up and exercise, which in turn helped me feel better about myself. I could see my measurements improving week after week, which made all the focus worth it.

A year on, and I can honestly say thanks to Karen's coaching, guidance, and support around the clock, I am feeling so much more positive about myself.
I have more energy and have set lots of goals ahead of the new year, and having Karen there to support and encourage my journey means I know I will succeed. Looking forward to see what I am capable of in 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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Dr. Anne Dempsey Chartered Physiotherapist
9 Ravenwood, Glynn, Co. Wexford, Y21NW 80

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