its.good.for.you

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I think nourishing your body and soul shouldn’t feel like a chore 🤘

It’s about….

- Enjoying the journey, not just the destination
- Embracing balance and self-care
- Celebrating small wins and progress
- Making sustainable lifestyle changes

Then over time, have you feeling like a healthier, happier you who savors every bite and every moment knowing you know what’s good for YOU!

🥰 Every step forward, no matter how small, is a victory. Every healthy choice you make, every workout you crush, every mindful bite you take - it all adds up!

Don’t compare your journey to others. Compare yourself to who you were yesterday, last week, last month 🙌

Celebrate your small wins, because they lead to big changes 🎉

Let’s focus on progress, not perfection. Let’s make sustainable lifestyle changes that nourish our bodies and souls.

Who’s with me?

Swipe right and let’s make a plan 👉

Link in bio or comment GREEN SMOOTHIE if you want to work together!

Love getting feedback from my clients!

Recently, I asked them to describe our working relationship in just 3 words. One client’s response stood out to me: ‘Process, Easy, Manageable’.

That’s exactly what I aim for! A clear process to achieve your goals, made easy to follow and manageable to fit into your lifestyle.

Thanks for the kind words, and I’m so proud of the progress we’ve made together!

Last week, I had a fantastic catch-up with Nathan Martin from Change Fitness NZ

✨Nathan is a knowledgeable endurance coach based in Wellington, specializing in training athletes for Ironman triathlons and leading group exercise sessions like run club.

✨Our conversation highlighted the crucial role of nutrition in fueling not only our workouts but also our recovery. I was surprised to discover that my daily carbohydrate intake is around 125-150g, whereas some of Nathan’s athletes consume 300-400g to support their intense training sessions!

✨This conversation sparked a desire to experiment with my nutrition plan. I’ll be exploring how different foods affect my performance, including my pre-run fuel and the day-before meal. Currently, my go-to pre-run snack (about an hour before a big session) is a banana, almond butter, and protein powder shake.

I’m excited to work on this nutritional challenge, along with the Luxmore Grunt challenge 🤣 and I’m looking forward to sharing my findings with you all!

As a student clinical nutritionist, I’m excited to optimize my nutrition plan to enhance my performance.

Exercise - the magic pill for body and mind! But here’s the thing: it’s only magic if you enjoy it.

We’ve all heard the benefits: improved physical health, mental clarity, increased motivation, and more. But if you’re forcing yourself into a gym routine or activity that feels like a chore, you’ll never stick to it.

That’s why it’s so important to find your own unique way to move your body. Whether it’s weights, running, walking, swimming, or dancing - make it something that brings you joy!

Personally, I go through cycles. I’ll get obsessed with weights for a while, then switch to running and exploring new trails (lucky to have Queenstown’s stunning scenery on my doorstep!). And let’s not forget walking my furry friends - it’s a great way to clear my mind and get some fresh air.

Movement does wonders for my mental clarity, motivation, and even digestion (yes, even on lazy days, I prioritize getting those steps in!).

Find what works for you and make it a habit. Your body - and mind - will thank you!

3 words to describe my clients experience during our time together 🔥

Nourishing your health with support, information and I am all about fun! 🤗

As if nutrition couldn’t be more complicated these days! Let’s keep it enjoyable ✨

🥗🧆🍑🍓🍒

Here are some reasons why whole food swaps are great:

1. Whole foods are rich in vitamins, minerals, and antioxidants.
2. Fewer artificial additives and preservatives.
3. Whole foods tend to be high in fiber, promoting digestive health.
4. Whole foods are often more filling, reducing overeating.
5. Whole foods contain prebiotic fiber, feeding beneficial gut bacteria.
6. Whole foods tend to have a lower glycemic index.
7. Whole foods promote feelings of fullness and reduce cravings.
8. Whole foods contain anti-inflammatory compounds.
9. Encourages mindful eating and cooking.
10. Choosing whole foods can reduce packaging waste.

Some examples of whole food swaps include:

- Choosing whole grains over refined grains
- Selecting whole fruits over fruit juices
- Opting for lean proteins like poultry or fish over processed meats
- Swapping vegetable oils for healthier fats like avocado or nuts

Remember, small changes can add up over time! Start with one or two whole food swaps and see how it goes!

Happy Saturday 🌱

3 words that have describe the coaching experience with me 🥰

Empathetic - I understand that he challenges you face and am here to support you every step of the way. Together we will navigate your path to better help 💚

Motivational - your success is my success 🌱 i want to inspire and empower you to reach your goals! From boosting energy, improving digestion, balancing hormones or just feeling your best!

Collaborative - working together we can create personalised nutrition plans that fit your lifestyle helping make lasting changes 👌

Let’s do this 💚

Hey everyone! 👌

My head is down studying clinical nutrition over the next few weeks 🤓, but I’m also excited to share some valuable knowledge with you all! 💡

Expect some upcoming posts on:

🌱 Nutrition tips
🌿 Female hormone balance
🍴 Food hacks
🧬 Gut health improvement

And most importantly, how to implement these strategies into your daily life for long-lasting change! 💪

Let me know if there’s anything specific you’d like to learn more about or if you’d like to work together on your health goals! 🙌 I’m here to help!

Did you know that polyphenols, found in plant-based foods like fruits, veggies, and tea, have amazing health benefits? 🤩

🔹 Antioxidant superheroes, fighting off free radicals and inflammation!
🔹 Brain boosters, improving memory and cognitive function!
🔹 Heart helpers, reducing risk of cardiovascular disease!
🔹 Anti-cancer warriors, fighting off harmful cells!
🔹 Anti-aging wonders, keeping you looking and feeling youthful!

WINTER WELLNESS ❄️Flash Sale!! 25% off all products - today until the 30th June 🙌
You can use the code IGFY to get your discount at the checkout ❄️

Choose one area from the list that resonates with you the most - whether it’s eating a balanced diet, staying hydrated, managing stress, getting enough sleep, or incorporating healthy fats.

Make a commitment to yourself to focus on that one area for the next week. Start small, set achievable goals, and watch your progress unfold!

Share your chosen area and your goals with a friend or family member to hold yourself accountable. And don’t forget to celebrate your successes along the way!

What an amazing AGM this year! First in person event in a few years and it went really well. Huge thank you to everyone involved in making this happen. Thank you to Elizabeth Zizik for speaking at the event, it was inspiring, motivating and very insightful. Thank you to everyone who travelled from all around New Zealand to attend, to those who joined us online, and Tania and Lana who shared our values kaupapa. We are looking forward to the next one!

Intentional Eating, Intentional Living

As a nutritionist, I believe that food is not just fuel, but a powerful tool for transformation.

My intention is to help you:

Nourish your body with whole, nutrient-dense foods
Cultivate a positive relationship with food and your body
Unlock your energy and vitality
Embrace your unique needs and preferences

Let’s work together to create a personalized plan that aligns with your intentions and goals.

➡️ Slide ➡️ across ➡️ and ➡️ save 👍

A healthy microbiome is so important for healthy female hormones 🥝🙏🫐
Did you know you need a healthy bowel motion DAILY to eliminate oestrogen? 🫢

This week, I am adding kimchi and sauerkraut to my daily meals 🙌 small steps

Weekend words of support and encouragement 🥰🙌 I am going to spend the weekend planning what I eat, what I want to achieve by the end of the week and plan for if it doesn’t work out the way I hoped 🧡 I created an awesome goal setter and tracker that is printed and on my fridge. Can’t miss it!
Who wants one? Comment below and I’ll email it to you 👌