Nutrition by Amy

First walk with lenny and easing back into movement 🌻

We almost had a blowout but atleast he slept the whole time 💩

Part 2 of my series where I share my favourite supermarket picks 👉🏻

🌿 EXTRA VIRGIN OLIVE OIL
– Rich in antioxidants + polyphenols
– Supports heart & brain health
– Best used raw or for low-medium heat

🥑 AVOCADO OIL
– High smoke point (great for frying, roasting, grilling)
– Packed with monounsaturated fats
– Neutral flavour & easy to cook with

🥥 COCONUT OIL
– Contains MCTs (used quickly by the body for energy)
– High smoke point
– Can support metabolism & gut health in moderation

🧈 GRASS-FED GHEE
– Supports gut, hormone & immune health
– Contains butyrate, CLA & fat-soluble vitamins (A, D, K2)
– Dairy-free & great for high-heat cooking

Struggling to lose fat even though you feel like you’re doing everything right?
Here are 5 sneaky reasons it might not be working — and none of them mean you’ve failed. 😮‍💨👇

🧁 1. You’re inconsistent on weekends
Monday to Friday = salad life (boring btw)
Saturday to Sunday = untracked cocktails and Uber Eats.
➡️ It adds up more than you think.

📉 2. You’re not actually in a deficit
You think you’re eating in a deficit, but if progress has stalled for weeks… you probably aren’t.
(And no, eating less is not always the answer.)

💤 3. Poor sleep + high stress
Lack of sleep and stress mess with your hormones, increase cravings, slow recovery, and make fat loss way harder than it needs to be.

🚶‍♀️ 4. You’re not moving enough outside the gym
1 hour of training doesn’t cancel out sitting 10+ hours a day.
NEAT (non-exercise activity) is underrated and so important for fat loss.

🧠 5. Your body’s adapted to the deficit
Metabolic adaptation is real - your body adjusts to lower calories by slowing things down.
If you’ve been dieting for a while… a break might be what you actually need.

Fat loss isn’t just about calories, look at the bigger picture.
Which one of these hit you hardest? 👀

Drop a comment below or DM me “fat loss” and I’ll talk you through it.

Welcome to my new series where I share my top grocery picks as someone who actually reads the ingredients list, not just the macros.

I’ve noticed that eating cleaner foods has made a huge difference in my digestion, energy, skin, training, and just overall health. Of course, balance is key, and sometimes the ‘cleanest’ option isn’t always practical, but when there’s a better choice, why not take it?

Peanut butter is a prime example. There are so many great options out there… yet everyone still buys the Bega one??

Do yourself a favour—get a peanut butter that’s just peanuts (and maybe some salt). That’s the good s**t.

The 6 most important tools of any fat loss goal 🧨✨

food dump from a girl who absolutely thrives off simple, whole food meals 🍤🥑🫐🍑🥩

Most meals I make are pretty simple, nutrient dense & include ingredients that support energy, recovery and body composition without the overwhelm of complex recipes and ridiculous “diet foods”

Easy to make

Always packed with protein

Real food that keeps you full and satisfied

If you’re tired of over complicating your nutrition, bring it back to the basics 🙏

It’s what you do majority of the time that counts, not what you do something. And a 2 week holiday is less than 2% of your entire year 💯

The one thing I was most excited for when we booked this trip, was the food…

so you bet I was going to eat it alllllll 🤤🤤

I always encourage my clients to be present when they go on holidays and enjoy themselves whilst also eating mindfully and continuing to move in whatever way is possible🚶🏼‍♀️

3 tips to eating mindfully
1. Savour EVERY bite - pay close attention to the taste, chew everything properly and don’t rush through it!
2. Listen to your body- when your body says it’s full, stop
3. Reduce distractions - Be present with your meal, don’t sit there scrolling on Tik Tok while you eat

New year, same me 🤪

Motivation is generally high for most people at this time of year and setting goals for the year ahead is very common

But there’s no point setting goals if you don’t action them and you can’t action them if you don’t have an action plan

Here’s where to start
👉🏻 Be clear about your intentions and what you want to achieve
👉🏻 Have a way to track and measure your progress
👉🏻 Set goals that challenge you but are still realistic
👉🏻 Make sure your goals align with your vision and who you want to be
👉🏻 Set a timeline or a deadline to keep yourself on track

Don’t let 2025 be a flop 🫡

My Once-Off Nutrition Plan is perfect for those who are confident navigating their journey solo.

This plan provides you with customised calories and macros tailored to your goals, along with practical tools like a Complete Nutrition Guide, Cheat Sheet, and 10 free recipes to get you started. PLUS, you’ll have 1 week of private message support with me to help you hit the ground running.

Please note: This option doesn’t include the ongoing guidance, accountability, and high-level support you’d receive with my 1:1 coaching. If you’re looking for a more hands-on, personalised experience, my coaching packages are the way to go!

DM me with any questions or head to the link in my bio to get started ✌️

2025 Coaching Packages are here 🤩

Whether you’re looking for personalised nutrition guidance, a tailored training program, or the ultimate combo of both, I’ve got you covered girlfriend

If your ready to quit trying to figure it out on your own for months or years, finally leave your old habits behind and create new ones, take action and start making progress towards your goals, I’m the gal for you 🤞

These packages provide a high level of 1 on 1 support to guide you through the ups and downs, keep you accountable, make any adjustments to your plan and help you understand and feel in control of your nutrition/training.

You can either apply through the link in my bio or DM to get started/ask questions 🤘🏻

I get it. I’ve been there. And I still have days where I craveeeeee chocolate so I do usually honour these cravings because everything in moderation but there are a few things you can do to significantly reduce how often you are experiencing these uncontrollable cravings 👇🏻

👉🏻 Start your day with a high protein savoury breakfast. F*ck off with any cereals or overnight weetbix topped with oreos

👉🏻 Stick to wholefoods and include protein, healthy fats and fibre in every meal. Think foods from the earth (animals and anything grown from the ground, a plant or a tree) p.s you need more than a tiny salad with the 2 bite size pieces of chicken

👉🏻 Eat mindfully. SLOW DOWN and be more in tune with your body

Ready to take control on your nutrition with a tailored approach? DM or follow the link in bio to get started 🫡