Into Nutrition - Nutrition & Wellness Coaching

06/03/2026

A client recently contacted me to help her lose some weight for an event she was attending....in a couple of weeks.
She was feeling desperate and hopeful.

It's not uncommon for me to get these requests and I always want to help, but I'm not a quick fix coach.

I was honest with her about my approach and that although it wasn't necessarily impossible to lose weight in a short period of time, it was not a solution to long term results.

We took a step back and discussed some non-diet options that could help her look and feel good for the occasion. And, she was keen to address her food and body relationship going forward.

We're often looking for short cuts and quick fixes, but these can come with consequences.

This is your reminder of the importance of small steps - a journey.
You'll still get there.

A healthy lifestyle is a journey.
And if you need a coach on your journey, let's chat - https://intonutrition.co.za/contact/

03/03/2026

I love this.

It's a great reminder that self-care is also about give ourselves permission to be human.

What is self-care for you?

26/02/2026

I recently had to face my fear of having a colonoscopy.

I got the all clear (thank goodness), but sadly my father wasn't as fortunate.
He passed away from colon cancer many years ago.

I've know that I needed to have this procedure for a few years already, but like most, I'm nervous when it comes to medical procedures - especially a procedure that could have a negative or serious outcome.

Too often, we put off those preventative health check ups and procedures.

- The unknown can be scary.
- The procedure can be scary.
- Just making the booking can be scary.

But I'm so relieved that I have a clean bill of health (for now).

If you've been putting off checks, procedures or appointments relating to your health and wellbeing, I hope you'll find the courage to take the next step.

Wellbeing includes preventative health checks.

"Health is the greatest wealth"

24/02/2026

PAUSE
(verb)- Interrupt action or speech briefly.

And you probably did exactly this to read this post.

The 'pause' is a great tool for taking yourself off autopilot.
It's a tool I share with my clients to help them break their autopilot behaviours related to food.

But you can use pause in everything in life.
So many of your actions are automatic.

🚘 Driving - how many times do you get to your destination and wonder whether you stopped at all the stop streets?

💻 Emails/typing - how often do you send emails or messages without checking them for typo's or spelling errors? (not to mention predictive text getting in there).

🥙 Eating - how often do you eat at your desk (al deseko) without much notice of what you're eating, the enjoyment of the food, or the speed at which you eat?

The action of pausing interrupts your automatic behaviour and gives you the opportunity to make it a more intentional and conscious act.

Pausing is part of your wellness journey.

Share this with someone who needs to PAUSE more often.
Activate to view larger image,

23/02/2026

"I have so much work on my plate"
"There's not enough time in the day"
" I intend to... but I haven't got around to it yet"

Sound familiar?

If you're not prioritising your own wellbeing, you'll eventually have nothing to give to others. You'll be pouring from an empty cup.

Schedule your own wellbeing like you would any other appointment.

Let's chat and focus on YOU
https://intonutrition.co.za/contact/
info@intonutrition.co.za

19/02/2026

Isn't it an amazing feeling when you feel good about yourself 😀 🥰

- An outfit that you feel like a million dollars in.
- Getting a compliment.
- Loving your body just as it is.

On the flipside, you might rarely feel good about yourself (if at all).
Something I frequently see with my clients - hating the person in the mirror.
They have very little self-esteem and self-compassion.

Wellness isn't just about what you put in your body or getting active — it’s about how you talk to yourself, how you appreciate yourself and how you love yourself.

Drop a 💜 if you're feeling amazing today or share with someone who needs a reminder that they are amazing.

13/02/2026

I recently read Florence Given's 'Women Living deliciously'.

It was a rollercoaster read with inspiring thoughts and insight.
And I loved the theme of living deliciously.

In my coaching, I'm always excited to watch my clients transform from negative body image and low self-worth, to embracing self-compassion and self-love.

Florence writes: "You deserve to live life happily just as much as the prettier or thinner version of you."
I love this!

A reminder that your wellbeing includes self-compassion and self-love.

10/02/2026

What made you slow down in this moment to read this post?

In our fast-paced live, we rarely take a moment to slow down and be in the moment.

I'm quickly going to the shops
I'm quickly going to send an email
I'm quickly going for a coffee break
I'm quickly having my lunch

The demand on us (self-inflicted or otherwise) to get things done quickly can impact our overall wellbeing.

Whether it's work, social, food, events...slowing down gives your time to appreciate, be more in the present, and 'digest'.

When last did you slow down to 'digest' the email, the message, the conversation, the meal, the sunset...?

06/02/2026

For the muffin fans.
I came across this and it sounds delicious (and easy).

🍌🧁 Naturally Sweet & Wholesome Muffin Mix! 🧁🍯

Ready to bake something delicious without the junk? Try our Date, Oats & Banana Muffin Mix (425g) — wheat-free and sugar-free, with the natural sweetness of dates and the goodness of oats! 🌿✨

🌟 Why you’ll love it:
✔️ Wheat-free & sugar-free — perfect for clean eating
✔️ Naturally sweetened with dates 🍯
✔️ Quick and easy to bake 🍽️
✔️ Soft, moist texture & wholesome flavour 🍌

Perfect for breakfast, snacks, or lunchboxes — these muffins are guaranteed to bring 😊 to every bite!

💡 Pro tip: Add a handful of nuts or chocolate chips to make them extra special!

Wholesome baking made simple — let’s get mixing! 🎉

05/02/2026

One of the biggest challenges my clients face is prioritising themselves.
Their own wellbeing is forever on the back burner.

So... I wanted to share some tips on prioritising - whether at work, at home or self wellbeing.

Challenge:
You likely have a 'to do' list(s) as long as your arm. There doesn't seem to be enough hours in the day and and demands seem overwhelming.

Suggested solution:
The art of prioritising can enable you to identify and remove the less important tasks, make everything seem much more doable and ultimately reduce your stress levels.

Here are 4 steps to get you going:

✅ Make a long list
Or, if you have a number of lists, get all your lists together and review them.

✅ Theme your list
Look at the sorts of items that are on your list.
How could you logically group them together? What are the common themes? For example: work / kids / house / health & fitness / holiday / etc.

✅ Group your actions
Put actions under the applicable headings.

✅ URGENT versus IMPORTANT
Are you focussing your time on A (urgent & important)?
Are you giving enough attention to B - so that this doesn’t become an emergency later?
Are you being distracted by time wasting activities in C & D?
At the start of each week, review each section of your list to identify priority tasks (A: Urgent & important).
The rest: give them a rough date when you will action them (so you know they are not forgotten).

🎉 Bonus tip
Learn to say NO!
Don’t just say yes to everything. If you know what you have on your plate and you have done some prioritisation, it will be easier to say no - to yourself and others.

p.s Don't forget to include yourself to your list 😀

02/02/2026

My secret to being a successful Nutrition Coach?
Acknowledging that I’m often in the orange section of this graph, too. 🙋‍♀️

A reminder: indulging in "pie" doesn't ruin a healthy lifestyle, just like one salad doesn't make you perfectly healthy.

- Make space for both choices.
- Give yourself permission to have "pie" from time to time.
- When you have "pie", enjoy it and then move on.

Team Purple or Team Orange ? Share in the comments - no judgement