Nurture By Steph

Nurture By Steph Specialist women's nutrition coach

Most women think they’re hiring a coach to help them lose weight.But the truth is, weight loss is rarely the most exciti...
10/06/2026

Most women think they’re hiring a coach to help them lose weight.

But the truth is, weight loss is rarely the most exciting part of the journey.

This week alone my clients have celebrated:

✨ Reversing PCOS-related insulin resistance
✨ Feeling stronger in the gym than ever before
✨ Reduced food noise
✨ Better fitting clothes
✨ Building habits that finally feel sustainable
✨ Learning how to meal prep and stay organised
✨ Feeling more confident in themselves

And yes... the scales are moving too.

But the scales don’t tell you that your relationship with food is improving.

They don’t tell you that your confidence is growing.

They don’t tell you that you’re showing up for yourself consistently for the first time in years.

The women who achieve lasting results learn to recognise progress in all its forms.

Because the number on the scale is just one outcome of doing a hundred other things right.

If you’ve been measuring your success by the scales alone, this is your reminder to zoom out and look at the bigger picture ❤️

09/06/2026

The best transformation isn’t when someone loses weight.

It’s when they stop feeling like they have to put their life on hold to do it.

When they can go out for dinner without anxiety.

When they can enjoy birthday cake without guilt.

When they stop seeing food as something that constantly needs to be earned or controlled.

Fat loss should fit around your life. Not the other way around ❤️

08/06/2026

Double choc mug cake 🍫

Calories: 292 | Protein: 18.1g | Carbs: 33g | Fat: 7.4g

Ingredients
▫️15g chocolate fudge whey
▫️30g plain flour
▫️15g cocoa powder
▫️1/4 tsp baking powder
▫️50ml unsweetened almond milk
▫️15ml queen sugar free maple syrup
▫️1 cadbury Freddo frog (12g)

Directions:
1. Add all ingredients besides the Freddo to a microwave safe mug.
2. Microwave for 40 seconds and check - then 10 second bursts until cooked. The mug cake should be gooey in the middle, don’t over cook it!
3. Top with the Freddo frog and enjoy while hot 🤤

04/06/2026

Save this workout for your next lower body session 📌

A) Belt Squat RDL – 3 x 8-10
B) Dumbbell Bulgarian Split Squat – 3 x 8 each leg
C) Dumbbell Heel Elevated Goblet Squat – 3 x 10-12
D) Cable Glute Kickbacks – 3 x 12 each leg
E) Prone Hamstring Curl Machine – 3 x 6-8
F) Machine Hip Abductions – 3 x 12

03/06/2026

What a privilege it is to have a body that can move, lift, learn, grow, and be challenged.

Not every workout feels easy.
Not every season feels motivating.

But somewhere along the way, my mindset shifted from “I have to” to “I get to.”

I get to move my body.
I get to challenge myself.
I get to build strength.
I get to prove to myself what I’m capable of.

And that’s something I’ll never take for granted 🤍

02/06/2026

“Eat less and move more” sounds simple.But for a lot of mums… it just creates another cycle of guilt, burnout, and feeling like they’ve failed.

Because the problem usually isn’t that women don’t know they should eat well and move their body.

The problem is:
• they’re exhausted
• overwhelmed
• emotionally drained
• constantly putting themselves last
• trying to follow plans that don’t actually fit their lifestyle

You do not need a perfect routine. You need a realistic one. One that supports your energy, your hormones, your mindset, and your season of life.

That’s why I focus so heavily on:
✔️ structure over restriction
✔️ consistency over perfection
✔️ simple meals over complicated plans
✔️ realistic training over all-or-nothing routines
✔️ sustainability over quick fixes

Because a plan that only works in ideal conditions isn’t a sustainable plan 🤍

A lot of women come to me thinking they “just need more willpower.”But after coaching so many mums, I can tell you this:...
01/06/2026

A lot of women come to me thinking they “just need more willpower.”

But after coaching so many mums, I can tell you this:

It’s rarely just about calories, macros, or motivation.

Most women are trying to improve their health while carrying stress, mental overload, broken sleep, emotional eating patterns, guilt, anxiety, and the pressure of putting everyone else first.

And when you’ve spent years starting over, it’s easy to believe you’re the problem.

You’re not.

This is why I believe coaching women has to go deeper than handing out meal plans and tracking numbers.

Yes, nutrition matters.
Yes, habits matter.
But so does emotional support.
So does mindset.
So does having someone help you rebuild trust in yourself again.

Sometimes the biggest transformation isn’t just physical.

It’s finally feeling capable again 🤍

May favourites folder 🤍
31/05/2026

May favourites folder 🤍

28/05/2026

We’ve been conditioned to believe that a woman’s body should look a certain way at all times. Flat stomach, tight waist, no softness, no change, no signs of real life.

But that is not reality. And it is definitely not the standard I want to live by.

A real woman’s body is not a problem to fix.
It is not meant to look the same in every season.
It is not less worthy because it has shape, softness, strength, or change.

This is exactly why I train the way I do ... not to chase perfection, but to build strength, confidence, and a body I can trust and live in.

Because I do not want to belong to the old story that says women are only beautiful when they are smaller. I want to belong to the truth that women are powerful exactly as they are 🤍

As a busy mum, I’m all for keeping things simple when it comes to health and fitness. Creatine is one supplement I genui...
27/05/2026

As a busy mum, I’m all for keeping things simple when it comes to health and fitness.

Creatine is one supplement I genuinely rate!

It’s one of the most researched supplements for supporting strength, power, and repeated high-intensity effort in training. It can help improve performance during workouts, support lean muscle growth and recovery, and even help reduce fatigue so you can keep showing up consistently 💪🏼

As a nutritionist I’m also really mindful about the brands I choose and recommend. And I’ll always recommend

I love that Rule 1 focuses heavily on quality and their whole philosophy is “Better Input = Better Output.” Their products are made with a big focus on sourcing and manufacturing standards, which gives me confidence in what I’m putting into my body.

For me, supplements should be exactly that - a supplement to the basics. Nutrition first, training consistently, then the little extras that help support performance and routine 💪🏼

Is creatine part of your daily routine?

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282 King St
Newcastle, NSW
2300

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