Nourish & Move with Erin

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Nourish & Move with Erin

Nutrition & Wellness Coaching to help you fuel your body, feel your best, and flow through life with balance. Hi, I’m Erin!

Realistic, evidence-based, and personalised to you. 💚 I’m a Diploma-qualified Nutrition Advisor and Wellness Coach, and the founder of Nourish & Move. I offer personalised nutrition coaching designed to help you nourish your body, fuel your energy, and find your flow — so you can feel strong, balanced, and confident in your body. 🌿

Whether your goal is to improve energy, build sustainable habits,

support training performance, or simply feel better day to day, I’ll meet you where you’re at and guide you every step of the way. My approach combines evidence-based nutrition with practical, real-life strategies — no restriction, no overwhelm, just flexible, supportive coaching for lasting balance, confidence, and wellbeing.

06/08/2026

Red, Set, Go update: Day 6/31 ❤️

I'd planned on taking Ashlin for the walk yesterday... but he soon decided the pram was a much better option while Mum did the steps 😂 so we chased the sunset together with my mini me all cosied up!

This challenge is so flexible, it doesn't matter how you get the distance in, as long as you do it... Some days I take Violet, sometimes just Ashlin... Sometimes we all go, and sometimes I run by myself!

Every kilometre this month is helping raise funds for Red Nose, a cause that's incredibly important to me.

Thank you to everyone who's donated or shared our fundraiser so far. It honestly means a lot. ❤️
For more information, to donate, or join my team:
www.rednoseday.org.au/fundraisers/NourishandMove

💚 Erin

27/07/2026

Every baby deserves a safe environment to sleep, grow, and thrive. ❤️

Red Nose Australia does vital work funding life-saving SIDS research, providing safe sleep education for families, and supporting parents through heartbreaking loss.

Throughout August, I’m walking/running 3km every day as part of Red Nose Day’s Red Set Go challenge. But I don’t want to do this alone! I’ve set up team Nourish & Move, and it is open to absolutely EVERYONE!

Whether you run, jog, push a pram, or walk the dog, I'd truly love to have you on the team. Let’s band together to hit our $2,000 goal and make a real difference for Australian families with little loves.

🏃‍♀️ Join our team:
rednoseday.org.au/join/NourishandMove

❤️ Share or donate:
rednoseday.org.au/fundraisers/NourishandMove

Let's walk for Little Lives! 💚

24/07/2026

One of the most common things I hear from clients (and something I used to be guilty of too!) is:
"I'm so good all day... then I snack all night."
However, quite often I find that willpower isn’t necessarily the problem.

It’s that they have a setup problem:
If breakfast was just a coffee, lunch was rushed, and you barely had time to stop all day, it's no surprise that by the evening you're starving, exhausted and reaching for whatever's easiest.
That means, it’s not about being "bad" at night, because your eating habits across the whole day matter.

A few things that can make a big difference:
💚 Eat a proper breakfast if it suits your routine.
💚 Include protein throughout the day.
💚 Avoid going long stretches without eating.
💚 Have a rough idea of what dinner will be before you're hungry.

Do yourself a favour and make your evenings easier by setting yourself up for success, earlier in the day.

👇 Do you find evenings are the hardest time for you around food?

21/07/2026

I receive a different, random affirmation at the end of each Pilates class. Usually I just post these to my story if it speaks to me, however this one stands out so much I want it to stay here for everyone to see!

In a world that celebrates before-and-after photos and overnight success stories, it's easy to feel like you're always chasing the next milestone.
The next number on the scales, the next clothing size, the next fitness goal etc.

But what if the journey itself is the most important part?
Lasting health isn't built in a week. It's built through the small choices you make every day; the meals you nourish yourself with; the walks you take; the workouts you show up for.
It is in the moments you choose progress over perfection and build towards a new lifestyle, not a temporary change in habits.

And somewhere along the way, something even more meaningful happens...
You don't just change your body - you change your mindset.

You can become:
Someone who prioritises themselves.
Someone who keeps showing up even when motivation fades.
Someone who learns, grows and builds confidence one step at a time.

Don't let the destination or the end goal distract you from appreciating the person you're becoming, or take away from the journey and the process itself!

Your transformation isn't waiting for you at the finish line... It's happening right now. 💚

16/07/2026

🙌🏻🙌🏻🙌🏻

13/07/2026

Everyone says "eat more protein"… but what does that actually look like?

For me, it’s now a simple habit whenever I make a meal.
🥣 At breakfast: I might just add a shake next to my toast, or make sure my yogurt bowl uses a Greek yogurt base.
🍱 Lunch: Usually dinner leftovers, so that's already done!
🍽️ Dinner: I just pick the protein first, and build the rest around it.

You don't need a massive diet overhaul, and every meal doesn't need to be perfectly aligned with your macros. Just focus on your base first and let the rest follow.

09/07/2026

One of the biggest misconceptions about flexible dieting is that it means "eat whatever you want."
That is not flexible dieting.

It means learning how to enjoy the foods you love without feeling guilty, feeling like you've failed, or need to "start again on Monday".

For me, most of my meals are fairly predictable; they're balanced, filling, and help me hit my nutrition goals. That structure is actually what gives me flexibility.

Going out for dinner? I just account for it in advance. Craving chocolate afterward? I can enjoy it guilt-free, knowing it already fits into my day.

The way I coach clients isn't with a program that requires massive effort for short-term results. It's about helping you build a way of eating you could still imagine yourself doing a year from now.

💬 What's one food you love that you'd never want to give up? I'd love to hear it.

04/07/2026

"I’ve tried tracking calories. It just doesn’t work for me."
I hear this from so many of my clients. But most of the time, the app isn’t broken; it’s the way it’s being used.
Calorie tracking is a tool - and a very helpful one, when done correctly.

If you've been feeling frustrated by it, try these 3 simple things to make it 10x easier (and much more accurate):
📲 1. Pre-log your meals: Don't open the app when you're already hungry. Take 2 minutes in the morning to log your main meals so your plan is set before hunger takes over.
⚖️ 2. Focus on the "Heavy Hitters": Stop wasting mental energy weighing lettuce or spinach. Focus your accuracy on the items which are nutritionally (and energy) dense: cooking oils, nut butters, dressings, rice, and pasta.
🔄 3. Use the "Copy" feature: Most of us cycle through the same 10–12 meals anyway. Use the 'copy to today' or 'recent meals' button in your app to log your regular breakfast or lunch in literally two seconds.

Tracking isn't about being perfect. It’s simply a tool to build eye-opening awareness so you can make more informed decisions for your goals.

👇 What is your biggest struggle when it comes to tracking? Drop it below and let’s talk about it!

30/06/2026

"I just need a completely new plan."
I hear this all the time when a client feels like they've fallen off track. They assume they need a new diet, a new meal plan, or some fresh burst of motivation.

Most of the time, you don’t need to start a whole new process, you just need something you can repeat consistently. Because when every meal is a last-minute decision, healthy eating starts to feel much harder than it needs to be.

One thing that helps me massively is having my good old ‘go-to’ meals.
It removes so much of the mental load!

On busy days, this often looks like:
🍞 Breakfast: 2 slices of toast with peanut butter and a protein shake
🍝 Lunch: leftovers from the night before or a frozen MyMuscleChef meal that I can grab and heat
🥣 Snack: Greek yoghurt, fruit and granola

They are quick and easy, they keep me full, and I don't have to spend energy deciding what to eat.
The funny thing is, having a few predictable meals actually gives me more flexibility:
when most of my week is structured, I can enjoy dinners out, family meals, social events and the foods I love without feeling like I'm constantly starting over.

So... you probably don't need a complete lifestyle overhaul.
You might just need 2–3 meals you can rely on when life gets busy.

👇 What's one meal you could happily eat 3–4 times a week without getting sick of it? Mine is chicken stir fry 🤤

25/06/2026

"I can’t stop snacking at night." 🍫
I hear this from clients a lot, and they usually follow it up with a ton of guilt, assuming they just don't have enough self-control. But 9 times out of 10, it has nothing to do with willpower. It’s all to do with how your day was set up.
Let’s look at what a "low protein, no structure" day commonly looks like:

☕️ Breakfast: A quick coffee and a piece of toast or a muffin on the way out the door. (All carbs/fats, near-zero protein).
🥪 Lunch: A standard cafe sandwich or a basic meal-deal salad. (Tastes fine, but only has about 10–15g of protein. You need more to stay full).
⚡ 3 PM: You're hit with a massive energy crash. You grab whatever is in the office kitchen or pantry just to get through the afternoon.
😩 6 PM: You walk through the front door absolutely starving, exhausted from making decisions all day, with no plan for dinner.

Of course you're going to overeat. Your body is screaming for quick energy because it's running on empty, and your brain is too tired to care about a health goal at this point.

You don't need more discipline, you need structure and forward planning.

Try shifting 25–30g of protein to your breakfast and lunch, and pick your dinner before you leave the house in the morning. Watch how much easier the evenings suddenly become.

Which of the slides in the carousel sounds exactly like your typical Thursday? Let me know below! 👇

Address

Elderslie, NSW
2570

Website

http://linktr.ee/nourishandmove.witherin, http://nourishandmove-witherin.my.canva.site/

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