Nurture By Steph

Nurture By Steph Specialist women's nutrition coach

The best part of my week 🥹The weight loss is amazing, but seeing women gain confidence, feel happier in themselves and r...
30/07/2026

The best part of my week 🥹

The weight loss is amazing, but seeing women gain confidence, feel happier in themselves and realise what they’re capable of will always be my favourite transformation 🤍

29/07/2026

Hard weeks aren’t the problem, they’re inevitable. The problem is believing that one hard week means you’ve failed.

So many people think consistency means sticking to the plan perfectly every single day. But that’s not how life works.

Kids get sick.
Work gets busy.
You go away.
You have poor sleep.
Life throws things at you.

Consistency isn’t about doing everything perfectly. It’s about knowing how to adjust without giving up.

Some weeks your best looks like four gym sessions and home cooked meals. Other weeks it looks like a 20 minute walk, a protein focused dinner and getting to bed a little earlier. Both still count.

The people who achieve long term results aren’t the ones who never have setbacks. They’re the ones who stop letting setbacks become stopping points.

Protect your non negotiables, let go of perfection, and keep moving forward. Because the habits that survive your hardest weeks are the ones that change your life!

What’s one non negotiable you try to keep, even during your busiest weeks?

27/07/2026

When Nikea first joined me, she wanted to lose weight. But over the past year, she’s gained so much more than that.

✨ She no longer mindlessly snacks because food is there
✨ Her cravings no longer control her
✨ She makes food choices because they make her feel good.. not because she’s following strict rules
✨ She learnt to keep showing up through anxiety, IBS flare-ups, sickness, family stress and weeks where life felt overwhelming

Did every week look perfect? Absolutely not.

There were weeks she couldn’t track. Weeks she barely had the energy to exercise. Weeks where anxiety felt louder than anything else.

But she never gave up. She kept coming back to the basics. She kept choosing progress over perfection. And those small, consistent choices added up.

Today she’s nearly 18kg down, but more importantly, she’s built habits and a mindset that will support her long after this weight loss phase is over.

This is why I don’t coach for “quick fixes.” I coach women to build a lifestyle they can still maintain when life gets messy.

Because that’s where real transformation happens 🤍

23/07/2026

New workout block got me goooood 😅

A) Hack squat 3 x 8
B) Linear leg press 3 x 8
C) Hip thrust 3 x 10-12
D) Standing hip abduction 3 x 8-10
E) Seated hamstring curl 3 x 8
F) Machine leg raise 3 x 10

Save this for your next lower body session 📌

Fuelled by Rule 1 Proteins Australia Lytes & creatine
Shop Rule 1 Proteins Australia with discount code STEPH to save 💰

A little reality check 🤭Because most of the things holding you back aren’t lack of motivation, another detox or another ...
23/07/2026

A little reality check 🤭

Because most of the things holding you back aren’t lack of motivation, another detox or another meal plan.

They’re the small habits, beliefs and excuses that quietly keep you stuck.

Which slide made you feel personally attacked? 👇🏼

Steal my high protein meal plan 👇🏼✨If you’re stuck eating the same meals on repeat or never know what to cook, save this...
22/07/2026

Steal my high protein meal plan 👇🏼✨

If you’re stuck eating the same meals on repeat or never know what to cook, save this for later.

🤍 1601 calories
💪🏼 148g protein

Fat loss doesn’t have to mean plain chicken and broccoli. You can eat meals you genuinely look forward to while still working towards your goals.

📌 Save this post so you’ve got a full day of high protein meal ideas ready for next week’s meal prep

20/07/2026

Eight weeks before her very first HYROX, Josie came to me with one goal: to make sure she was fuelling her body properly for the demands of training.

As a busy mum of two, she was already juggling so much. Instead of restricting food or trying to lose weight before race day, we focused on giving her body what it actually needed to perform.

Together we:
✔️ Built a personalised meal plan around her training schedule
✔️ Fuelled workouts to support recovery and performance
✔️ Increased carbohydrates during race week to maximise glycogen stores
✔️ Created a race day nutrition plan so she knew exactly what to eat before and during the event

The result? She absolutely smashed her first HYROX! 🙌🏼

This is your reminder that nutrition isn’t just about changing how your body looks.

It’s about having the energy to train harder.
Recover better.
Perform at your best.
And feel confident knowing your body is ready for the challenge.

Whether you’re training for a HYROX, marathon, half marathon, strength event, or simply wanting to feel stronger in the gym, the right nutrition can make all the difference.

Steal my high protein winter breakfasts 🥣👇If you’re sick of eating the same breakfast every morning or you’re struggling...
16/07/2026

Steal my high protein winter breakfasts 🥣👇

If you’re sick of eating the same breakfast every morning or you’re struggling to hit your protein target, save this for later.

Inside you’ll find 6 easy, high protein winter breakfast recipes that are all:
🤍 Under 450 calories
💪 Packed with protein
🥣 Warm, comforting & filling
⏰ Quick enough for busy mornings

Whether your goal is fat loss, building muscle, improving your nutrition or simply staying fuller for longer, these breakfasts make it so much easier to stay consistent.

You don’t have to survive on plain eggs or protein shakes to reach your goals. Eating healthy can be delicious, satisfying and realistic… even during winter.

📌 Save this post so you’ve got breakfast sorted for the week

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Newcastle, NSW
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