Wello fitness and nutrition

Wello fitness and nutrition Helping you build a healthy lifestyle through diet and exercise

REN.

Specialized Nutrition
Childhood nutrition
Gut health
Pregnancy health
Chronic condition management

20/04/2026

My running bud⚡😴😴

15/04/2026

A powerful question to ask yourself is this.

What kind of 70 year old do I want to be?

Most people think that decision happens later in life.

But physiology doesn’t work that way.

The habits you practice in your 30s and 40s determine much of your trajectory later.

Start acting like the person you want to become.

The time you put into taking care of yourself =the value you place on yourself!Since having Mikhail my time looks a lot ...
15/04/2026

The time you put into taking care of yourself =the value you place on yourself!

Since having Mikhail my time looks a lot different. I don't always have hours to do a decent workout...
It is what it is.
But I was so tired of feeling like I'm getting lost in all of being a full time employee, a mother and being Me.
So I adapted.

I run most days(even if it's just a 5k)
And I do my little "office workouts" when I have time.

Every 5 min eventually adds to having done at least 30 min combined by the time I clock out.
And yes some days they don't happen either
But.

My trustee mini band stares at me all day every day😄 and it gets done most days.
It helps me not be sedentary everyday.
It helps me feel like I'm not completely losing it and keeps me on track.

It helps me be able to breathe and not stress about "finding time" because there's enough stress placed on us as women by the ridiculous(and slightly toxic)Social standards.

All this to say-
Do what you can with what you have. Don't wait until whenever things fall in place!
It doesn't need to be perfect to be effective!!

18/03/2026

One of the biggest complaints i get is when i tell clients to weigh their food...

I hate to be the bearer of bad news -your probs over eating on your daily calorie intake!

Unfortunately...you have to put your big girl pants on and do what it takes when/if you're really ready to do what it takes!

Cause eyeballing is causing you to then go over the portion sizes and will most definitely slow or can even prevent you from your goals!

It's not restiction, it's tools and education.

Full term pregnancy - 6 weeks - Now.I'll say it a million times: A healthy, everyday body that will take me into my old ...
14/03/2026

Full term pregnancy - 6 weeks - Now.

I'll say it a million times: A healthy, everyday body that will take me into my old lady days!

It's not fully aesthetic when measured by the social standard- no visable abs, no defined muscle or any such expectations but -
It's still acceptable!
It still deserves the rewards.
Cause it's also putting in the work.

You can't only be proud of the perfect you when it's the "imperfect" you doing the work!

05/03/2026

And this ladies ....is why strong wins over skinny anytime in my books!

Humbled much today!I'm happy with my race outcome BUT...While running N4 I saw 4 physically challenged individuals as w...
28/02/2026

Humbled much today!
I'm happy with my race outcome BUT...

While running N4 I saw 4 physically challenged individuals as well as one blind runner in the group surrounding me.
Multiple senior citizens, with one being in the 80s age group!

I know the effort it takes to juggle time for exercise with full days of work, older kids and still having a breastfeeding baby even with daddy taking some loads.

Them and their support team deserve so much respect!

ME your EXCUSES again?

In this heat we still have goals!Here's a nice protein packed dessert that won't derail your progress 🍮You'll need:1/2 c...
12/02/2026

In this heat we still have goals!
Here's a nice protein packed dessert that won't derail your progress 🍮

You'll need:

1/2 cup plain cottage cheese
1/2cup plain thick or Greek yogurt
1 scoop vanilla protein
1 table spoon sugar free instant pudding mix
And some crushed vanilla or chocolate cookies or wafers of choice.

Just mix all the ingredients well, place in a fridge safe square container and chill until firm.
Slice into 9 Equal parts

28/01/2026

You have time for what you prioritise.

It's not always easy.
But it sure comes easy when you prioritise.

If you have time to scroll and watch this you have time to workout/meal prep🦄

Yes💯👌absolutely agreefoods like 🍌🥔🍎🍏🍐🍑🍒🍓🍇Along with thingslike rice and sweet potato /regular potatoes Are technically c...
24/01/2026

Yes💯👌absolutely agree

foods like 🍌🥔🍎🍏🍐🍑🍒🍓🍇
Along with things
like rice and sweet potato /regular potatoes Are technically carbs but they are definitely getting a bad rap for all the wrong reasons!
They are where we get our micro nutrients from -vitamins and fibre as a simple example 🍊

Portion controls and food quality thats where your focus should be👌

It happened - "you're so lucky" to look good post partum.Unfortunately, it wasn't luck.It wasn't good genetics.It was me...
17/01/2026

It happened - "you're so lucky" to look good post partum.

Unfortunately, it wasn't luck.
It wasn't good genetics.

It was me putting in the work.
During pregnancy and post.
It was me making sure i nourish this body.
It was me putting aside all the excuses.

No luck.

Baked oatsYou'll need:200g oats(raw weight)2 scoops whey protein(i use vanilla /unflavored)1tsp baking powder1cup milk (...
14/01/2026

Baked oats

You'll need:
200g oats(raw weight)
2 scoops whey protein(i use vanilla /unflavored)
1tsp baking powder
1cup milk (your choice, bare in mind calories)
1/2 c black coffee

*optional extras - chocolate chips/nuts/fruit as garnish or even add coconut shavings into the batter

For a topping-
100g smooth cottage cheese
2 tablespoons double thick yogurt(you can use lower calorie options)
1tsp honey or liquid sweetener

*optional chocolate flavored - 2 tbs cacao powder or lemon juice for sour option🍋

Make it-
Soak the oats in a bit of warm water to soften.
Add all the ingredient together
Place it in a baking dish(8x8 )
Oven bake at 180° for around 25-30 min or until browned.
Let cool.

Decorate by mixing all the topping ingredients together.

Divide in equal size blocks and you'll have cake for breakfast for the next 5 days🎂

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