NKD Nutrition

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NKD Nutrition Coaching highly ambitious women to drop body fat & tone up without having to waste time tracking calories! Ready to feel incredible NKD?

We have a funny idea of what consistency is…You don’t need to become a woman who never has an imperfect day. You need to...
26/10/2026

We have a funny idea of what consistency is…

You don’t need to become a woman who never has an imperfect day.

You need to become a woman who knows what to do when she has one. ❤️

You don’t need to be perfect. You need to stop letting one bad moment turn into a bad week.One meal doesn’t ruin your pr...
23/10/2026

You don’t need to be perfect. You need to stop letting one bad moment turn into a bad week.

One meal doesn’t ruin your progress.
One missed workout doesn’t make you lazy.
One difficult week doesn’t mean you’ve failed.

Eat your next meal. Get back to your usual routine. Keep showing up.

No guilt. No punishment. No waiting until Monday.

Progress comes from what you do consistently, not what you do perfectly. 🤎

If you only track your calories when you are trying to lose weight, read this 👇🏼Because what happens when you reach your...
21/10/2026

If you only track your calories when you are trying to lose weight, read this 👇🏼

Because what happens when you reach your goal?

You stop tracking.
You go back to eating how you used to.
The weight slowly creeps back on.
And before you know it, you’re back to square one, ready to start another diet. 🙃

Sound familiar?

The problem isn’t that you can’t lose weight.

It’s that you’ve only learned how to lose it, not how to maintain it without tracking every single thing you eat.

You’re stuck in a cycle of being strict when you want results, then feeling lost when you want to live your life again.

And you deserve better than spending every year trying to lose the same few kilos.

❤️ Learning how to build balanced meals.
❤️ Understanding portion sizes without weighing everything.
❤️ Knowing how to eat out, enjoy weekends and still make progress.
❤️ Building habits that don’t disappear the second you stop tracking.

That’s what I teach my clients at NKD.

Because the goal isn’t to track your calories perfectly forever.

It’s to understand your food, your portions and your habits well enough that you can make progress without relying on an app to tell you what to eat.

You don’t need another diet to start on Monday.

You need to learn a way of eating that works on a random Wednesday, a busy weekend, a family holiday and long after you’ve reached your goal.

Want to start learning how? ❤️

I’ve created a FREE Portion Guide to help you understand how to build balanced meals and get started with portion sizes, without weighing every ingredient.

DM me PORTIONS and I’ll send it over.

Let’s stop losing the same weight over and over again and start building something that lasts.

She’s stopped obsessing over every calorie… and she’s MORE successfulMake that make sense?!For so long, we’ve been taugh...
20/10/2026

She’s stopped obsessing over every calorie… and she’s MORE successful

Make that make sense?!

For so long, we’ve been taught that if we want to lose body fat, we need to track everything, weigh everything and be as strict as possible.

But what happens when that starts taking over your life?

When eating out feels stressful.
When you feel guilty for not knowing the exact calories in your meal.
When you’re constantly thinking about food instead of actually enjoying it.
When you can be consistent Monday to Friday but feel like you’ve undone it all by the weekend.

This is exactly why we do things differently at NKD.

This NKD Queen said:

“It’s definitely a healthier head space for me doing it this way. I just use your guide for portions (that I know off the top of my head now) and base every meal on the protein.

I’m obsessing less and am more successful.

It’s made it feel more like a lifestyle change this way rather than a restriction/diet.”

And THIS is what I want more women to experience. 🧡

Laura has learned how to build balanced meals, use portion guidance, prioritise protein and make choices that support her goals without needing to track every single thing that passes her lips.

She’s also become so much more committed to her exercise, doing things she never would have imagined herself doing a few years ago.

“I’m in such a happier place!”

Because the goal isn’t just to change your body.

It’s to build habits you can actually stick to, feel confident in your choices and stop feeling like your entire life revolves around losing weight.

At NKD, we don’t give you another restrictive meal plan to follow.

We teach you how to eat, move and build habits that work around YOUR life, so you can make progress without missing out on the things you love.

You don’t need to be perfect.
You don’t need to track every calorie forever.
And you certainly don’t need to start another Monday diet.

You need a way of doing things that you can see yourself maintaining long after you’ve reached your goal.

If you’re ready to lose body fat, feel more confident and stop making food harder than it needs to be, my November coaching spaces are opening.

DM Ready and let’s chat

🚨 WARNING 🚨Please DO NOT DM me the word NOVEMBERDO. NOT. MESSAGE. ME. NOVEMBER.Because if you do, I’ll have to tell you ...
19/10/2026

🚨 WARNING 🚨

Please DO NOT DM me the word NOVEMBER

DO. NOT. MESSAGE. ME. NOVEMBER.

Because if you do, I’ll have to tell you how to become one of the 3 women joining NKD Coaching this November.

And honestly, you might not like what comes next…

Yes. You’ll have to stop waiting for January to finally put yourself first.

Yes. You’ll have to learn how to lose body fat without cutting out your favourite foods, living on chicken and broccoli or starting over every Monday.

Yes. You’ll have to build habits that actually fit around your work, kids, social life and everything else you juggle.

Yes. You’ll have to work on your nutrition, mindset, movement and consistency, with 1:1 support to keep you accountable.

And yes… you could head into Christmas feeling more confident, in control and genuinely GOOD about yourself, instead of promising yourself you’ll sort it all out in January.

Because you don’t need another January diet.

You need a way of doing things that actually works for YOUR life.

🚨 November places are opening. Only 3 women.

So whatever you do…

DO. NOT. DM ME THE WORD NOVEMBER 👀

Holding on to the last of the summer before it’s time to get the heating on A few new and a few that didn’t make it to t...
18/10/2026

Holding on to the last of the summer before it’s time to get the heating on

A few new and a few that didn’t make it to the grid behind the scenes

What an amazing time it has been ❤️☀️🍱

Sometimes, especially when I’m in a dieting phase, I really don’t want to think about food.I don’t want to spend 20 minu...
14/10/2026

Sometimes, especially when I’m in a dieting phase, I really don’t want to think about food.

I don’t want to spend 20 minutes deciding what I’m having for lunch.

I don’t want to create a complicated recipe with 17 ingredients.

I just want to know what I’m eating, know it’s going to keep me full and get on with my day.

And THAT is where having a few simple meals in the bank is so helpful.

As much as I love interesting foods, variety and experimenting with different flavours, sometimes basic “diet food” is exactly what I want.

And that is also perfectly okay.

So I’ve put together a really simple day of eating that comes in around 1600 calories and 140g protein, using foods you can easily throw together without overthinking it 👇

🍳 BREAKFAST
2 boiled eggs
1 slice wholemeal toast
40g avocado
100g tomato

325 calories | 18g protein

🥒 SNACK
80g tuna in spring water
100g cucumber

110 calories | 21g protein

🍗 LUNCH
100g cooked chicken breast
100g cooked brown rice
100g broccoli
5g olive oil

350 calories | 36g protein

🥤 SNACK
30g whey protein powder
150ml semi-skimmed milk

185 calories | 25g protein

🐟 DINNER
100g salmon fillet
180g sweet potato
150g asparagus

390 calories | 25g protein

🍓 DESSERT
180g 0% Greek yoghurt
100g mixed berries

150 calories | 18g protein

Simple. Filling. Protein-focused. No faffing.

And you absolutely do NOT need to eat like this every day.

The point is having options in your bank for those days when you just want food to be easy.

Save this for one of those days 🫶

And follow Georgia Rae | Women's Behaviour Change & Weight Loss Coach for more realistic fat loss tips for busy women.

She didn’t want to spend her 30th birthday hiding from the camera, picking apart how she looked or wishing she’d started...
13/10/2026

She didn’t want to spend her 30th birthday hiding from the camera, picking apart how she looked or wishing she’d started sooner.

She wanted to walk into her 30th feeling confident, comfortable and bloody amazing. 🥂✨

So we gave her a goal to work towards.

And having a bigger goal like this can be brilliant for motivation.

But the truth is, you don’t get there by being “perfect” for months.

You get there by consistently doing the small things that move you closer.

For us, that meant creating a few non-negotiables that she could actually stick to every day.

Making sure she was eating enough protein.

Getting her steps in.

Drinking enough water.

Building balanced meals.

And learning how to stay consistent even when life was busy.

Because I know this is where so many women struggle.

You have a big goal in your head, whether that’s a birthday, holiday, wedding, a dress you want to wear or simply wanting to feel confident in yourself again.

So you think you need to go ALL IN.

Cut out everything you love.

Eat tiny portions.

Spend hours in the gym.

Be “perfect” every single day.

And then real life happens.

You’re busy. You’re tired. You have plans. You fancy a takeaway.

Suddenly the plan feels impossible to stick to and you’re back to square one.

But it doesn’t have to be that way.

You don’t need big, crazy restrictions to make progress.

You need small actions that you can repeat consistently.

Because one high-protein breakfast won’t transform your body.

One walk won’t transform your fitness.

One good day won’t change everything.

But doing those things again and again?

That’s where the magic happens.

And before you know it, the goal that felt so far away is suddenly right in front of you.

That’s exactly what we worked on together, and watching her become more confident in herself along the way has been the best part. 🤍

So if you’ve got a goal coming up and you want to feel amazing when you get there, message me and let’s have a chat about how we can get you feeling amazing too. ✨

Beefy boys is a YES from me 😍Imagine not spending holidays worrying about what’s on the menu, panicking about calories o...
12/10/2026

Beefy boys is a YES from me 😍

Imagine not spending holidays worrying about what’s on the menu, panicking about calories or telling yourself you need to be “good” again on Monday.

I follow a flexible approach to eating that allows me to enjoy the foods I love whilst still working towards my goals.

Because I know so many women I speak to would LOVE to feel the same way, but instead…

❌ They look at a restaurant menu before they go and stress about what they can eat.

❌ They skip meals beforehand to “save calories” for dinner, only to arrive starving and struggle to feel in control around food.

❌ They feel guilty after enjoying a dessert or a few glasses of w**e.

❌ They wake up the next morning feeling like they’ve ruined their progress and need to compensate by eating less or doing more exercise.

❌ They avoid social plans altogether because they’re scared of losing control.

And honestly, it doesn’t have to be this way.

Imagine being able to go out for dinner, order what you actually fancy, enjoy a dessert if you want one, and wake up the next morning without guilt, regret or the urge to start another diet.

Imagine losing body fat without putting your entire life on hold.

That’s what having a better relationship with food looks like.

Flexi dieting isn’t about eating whatever you want without any awareness. It’s about learning how to make food fit around YOUR life, rather than making your life revolve around food.

You can enjoy meals out, have chocolate in the house, eat with your family and still make progress towards your goals.

You don’t need to earn your food, punish yourself for eating it or wait until Monday to get back on track.

This is exactly how I approach my own nutrition, and it’s what I help my NKD girls learn to do too.

Because the goal isn’t just to lose weight.

It’s to feel confident in your body, trust yourself around food and actually ENJOY the life you’re living whilst getting there.

If you’re fed up with the all-or-nothing cycle and want to learn how to lose weight without giving up the foods and experiences you love, send me FLEXI and let’s chat. 🤍

I know that for some, the weeks begin on a high and then motivation slowly dwindles away…Leading to an endless cycle of ...
11/10/2026

I know that for some, the weeks begin on a high and then motivation slowly dwindles away…

Leading to an endless cycle of feeling frustrated with yourself, and potentially turning into self sabotage mode - this was me this last week!

Started with really good intentions but then something got in the way or came up every single day which then left me snacking on foods that were not ideal and actually made me feel even worse.

So today, I have spent the afternoon, making sure that I have a much better plan in place including contingencies for when things don’t quite work out how I want them to!

Here are 10 tips that I am going to follow to get myself (and you) back on it and bursting with motivation again:

1- Prioritise fresh air and sunlight- make sure you get outside every day - even for just 10 minutes

2- Set aside 10-20 mins to plan ahead for the week! Include things like, scheduling in exercise, mapping out your meals and factoring in down time

3- Get your morning and evening routines in check. Having solid routines in the morning and night makes life a lot easier!!

4- Swap one snack per day with a protein source

5- Stay hydrated! So many of us are dehydrated it’s unreal!!

6- Get accountable. Tell someone you’re doing these things and ask them to check in with you regularly

7- Dedicate 10-15 minutes before bed to recap on the day and have a loose plan for the following

8- Always write a shopping list before going to the supermarket. That way, you’ll have a clear picture of what to buy and won’t end up forgetting things or throwing unnecessary food in the trolly

9- Base meals around a protein source. Make sure each meal has a good serving of protein (20-30g)

10- Reach out for help if you need it. So many women think they can do it alone and the reality is, they end up overwhelmed, confused and frustrated that they’re not getting the results they deserve!

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