NutriSport with Esmé

NutriSport with Esmé Sports Nutrition for real athletes living real lives

01/03/2026

Meal prep Sunday = DONE ✔️✨

There is something about starting the week with a fridge full of ready-to-go meals that just feels like calm in the chaos. Especially with busy mornings, school lunches and training sessions in between.

Here’s what we prepped today:

🍫 Mini chocolate muffins for the kids’ lunchboxes.
Simple, homemade, and just sweet enough to feel like a treat — but made with real ingredients so I know exactly what’s going into their little bodies.

🥗 Roasted vegetable couscous with sun-dried tomatoes
This is our starchy base for the week. We’ll use it in salads, add different proteins (chicken, tuna, mince, whatever we have), and turn it into quick, balanced meals in minutes. One prep, multiple meals — that’s the goal.

🫐🍫 Protein baked oats – two flavours
Blueberry and chocolate.
Not overnight oats this week — we baked them for a more “cake-like” texture. Each one has added protein, and on the day we’ll serve it with yogurt to boost the protein even more and keep everyone fuller for longer.

This is how we make busy weeks work:
✔️ Plan once
✔️ Prep smart
✔️ Mix and match
✔️ Reduce decision fatigue

Fuel ready = stress lower = better choices all week.

Happy Sunday 🤍

28/02/2026

Come run a 21km with me! PB with with a full 20seconds 🏃‍♀️ Awesome race, Thanks!!!

27/02/2026

Behind the scenes, I’m building something I’ve wanted to create for a long time.

A structured nutrition guide for active women who want to:
– build strength
– improve performance
– stop under-fueling
– feel confident in their bodies
– and fuel their training properly

It’s practical.
It’s evidence-based.
And it’s designed for real women with real lives who train hard.

I’m deep in the creation phase and honestly… I can’t wait to share it with you.

I hope you’re as excited as I am 🤍

27/02/2026

Walking with 2 different personalities 🐕🦮

Happy Friday Strong body. Clear mind. Full heart.Another week of showing up — even when it was busy, messy, loud or exha...
27/02/2026

Happy Friday

Strong body. Clear mind. Full heart.

Another week of showing up — even when it was busy, messy, loud or exhausting.

You trained.
You worked.
You fuelled.
You kept going.

That counts.

Rest well this weekend. Eat well. Move because you want to.
And remember… we’re building strong, not just for today — but for life.

26/02/2026

Come & do a quick ab session with me!!! 💪🏼 Thanks for making sure December abs are on point 😋

25/02/2026

Let’s make a smoothie 🥤

My daughter is not a big breakfast eater.
Early mornings + school rush = very little interest in sitting down to eat.

But breakfast is non-negotiable in our house.

Not because it has to be fancy.
Not because it has to be big.
But because growing bodies + school brains need fuel.

So instead of fighting it… we blend it 😉

Our go-to smoothie:
• Banana
• Peanut butter
• Cocoa
• Whey protein
• Milk
• A little honey

And here’s why each ingredient earns its place:

🍌 Banana
Natural carbs for quick energy.
Perfect for topping up liver glycogen after the overnight fast.
Plus potassium for little muscles that run around all day.

🥜 Peanut butter
Healthy fats = sustained energy release.
Adds staying power so she’s not starving at 9am.
Also adds protein and that creamy texture kids love.

🍫 Cocoa
Antioxidants + magnesium.
And let’s be honest… if it tastes like chocolate, breakfast becomes easier.

🥛 Milk
High-quality protein + calcium for growing bones.
Also provides carbs (lactose) for additional energy.

💪 Whey protein
Extra protein support for growth, repair and satiety.
Especially helpful when kids are in a phase of “two sips and I’m done.”

🍯 Honey
Small touch of natural sweetness.
Quick energy boost.
And sometimes that’s what makes the difference between “no thanks” and “okay, I’ll drink it.”

It’s not about perfection.
It’s about practicality.

If your child won’t eat eggs and oats at 6am, that’s okay.
Find what works. Blend it. Make it simple.

Fed is better than ideal.

And honestly? She thinks it’s a chocolate milkshake… so everyone wins 😌

24/02/2026

Why I’m not doing the CrossFit Open this year

This one wasn’t an easy decision.

The Open has always been more than just workouts. It’s a marker. A test.
You vs you.
Last year’s scores vs this year’s progress.

And if I’m honest?

Right now… I’m not a better CrossFitter than I was last year.

But here’s the twist.

I might actually be a better athlete.

This year my focus shifted.
HYROX goals.
Marathon training.
Cycling blocks.
Long aerobic sessions.
Building engine. Building durability. Becoming hybrid.

And when you spread your focus, something has to give.

My barbell isn’t as sharp.
My gymnastics aren’t as crisp.
My CrossFit-specific capacity isn’t at its peak.

And that’s okay.

Because growth doesn’t always look linear.
Sometimes it looks like expansion.

I’m stronger in different ways.
Fitter in longer domains.
Mentally tougher in endurance spaces.

The Open is about testing yourself against who you were.
And this season? I’m choosing to honor the season I’m in instead of forcing a comparison.

There will be years where CrossFit is the priority again.
There will be years where I chase leaderboard positions.

But right now?

I’m chasing longevity.
Hybrid performance.
And the joy of evolving as an athlete.

And I’m really enjoying this version of me.

24/02/2026

Why are you scared of getting bulky… but not Osteoporosis?

We’ll avoid dumbbells because we’re afraid of looking “too muscular”…

But we won’t think twice about the fact that:
• 1 in 3 women over 50 will experience an osteoporotic fracture
• Women lose up to 20% of their bone density in the 5–7 years after menopause
• Hip fractures significantly increase loss of independence
• Osteoporosis is often called the “silent disease” because you don’t know you have it… until you break something

Muscle doesn’t just make you look strong.
It protects your bones.
It improves balance.
It reduces fall risk.
It supports metabolism.
It keeps you independent.

You don’t accidentally “get bulky.”
You intentionally build strength.

Lift the weights.
Build the muscle.
Protect your bones.

Your future self will thank you. 💪🏼🦴

✨ Do you think I struggle with control around food? Especially during weeks with endless buffets and constant food avail...
05/02/2026

✨ Do you think I struggle with control around food? Especially during weeks with endless buffets and constant food availability?

The honest answer… yes. So much.

People often assume that because I’m a dietitian and live a healthy lifestyle, eating “right” is easy for me.
But truthfully — it’s one of the hardest parts.

Conference weeks are tough.
Standing in front of buffets, trying to make the best choices, knowing roughly what I’d like to eat — but not always having the options I’d normally choose at home.

Even when I pick what feels like the “right” foods, my body doesn’t always feel great afterwards.
My tummy feels off. My energy feels different.

And I honestly don’t know if it’s:
• the way the food is prepared
• different ingredients
• or simply not having control over what I eat

At home, I love knowing:
Tomorrow I’m eating X, Y and Z.
I’m in control. My body feels good.

Here — you do your best with what’s available. And some days that’s really hard.

I actually wish I could just bring my own meals to work conferences 🙈
But we adapt. We try. We learn.

That’s why I still move every morning — just to feel a little like myself again.

So yes… the truth is:
I really struggle when I’m not in control of my daily eats.
And that’s okay to admit.

Consistency isn’t about perfection.
It’s about doing your best in imperfect situations 💪

03/02/2026

Let's MOVE before the day starts!! 💪🏼

25/01/2026

We can Cycle, run & lift weights... but apparently our couple challenge skills needs some working on 😂🙈

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