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Performance & Lifestyle - Online Nutritionist 🍎🍫

@fika.nutrition

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Fika Nutrition ™
☆ 1:1 PERSONALISED nutrition
☆ Achieve your health & physique goals without compromising a life well lived.
☆ Take our quiz here? ⤵️

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Fika Nutrition supports men & woman worldwide wanting to make positive changes to their relationship with nutrition / food, or their performance, training and body composition.

To the person training the house down, sick of no visible change - we see you.

To the person stuck in the “all or nothing” / “start again Monday” cycle - we see you.

⭐️

We offer two personalised nutrition programs (8 and 12 weeks) which can start at anytime, tailored to YOU & your goals / lifestyle.

(We also run three group 8 week challenges throughout each year, Feb, June, Oct!)

+ GUT / HORMONE focused @nourishher.byfika intakes.

(Comment PROGRAM to learn more) 👇 taken in Sydney, Australia by @fika.nutrition

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24 days ago

I was the girl, trying every diet under the sun.

I was the girl, overtraining, under-fuelling, & wondering why my body wasn’t reflecting my hard work at the gym..

& although I’m proud of myself and love who I am now, the physical transformation is the least important part of my journey.

You’re probably thinking “sure, easy to say that when you’ve reached your goals.”

And the answer is, yeah – I guess you’re right!

Most people start this journey with a goal of looking a certain way… I sure did!

But you realise at some point how much more important it is to develop a healthy relationship with food, to be strong and physically able, to believe in yourself, to develop discipline, and to enjoy the process.

Now, I want to empower you to do the same, to empower you with the tools to master YOUR nutrition 🧡

Comment PROGRAM to learn more 👇 taken in Sydney, Australia by @fika.nutrition

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a year ago

We know nutrition can be overwhelming, but too often, people tend to make it far more complicated than it needs to be.

This is how Fika Nutrition was born, to provide completely individualised nutrition programs, clear-cut, science-packed education, tailored to YOU, so you can actually stick to this nutrition shift.. long term.

Comment PROGRAM to learn more 👇 taken in Sydney, Australia by @fika.nutrition

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a year ago

FOOD DUMP FRIDAY 🍓

If I had a dollar for every time someone told me they didn’t want to start a program because they’d have to give up the foods they love, I’d be laughing all the way to the bank. 💸

So here’s the proof.

Every meal in this post has come straight out of a real client’s food journal / our the community forum inside the app.

If the fear of going without your favourite foods is what’s been holding you back, consider this your sign.

You can get results and still enjoy your food.

That’s the whole point. 🤍

Fika x taken in Sydney, Australia by @fika.nutrition

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5 hours ago

Scroll for two minutes and you'll see a food group being blamed for everything.

Carbs are bad, dairy is bad, fruit is "too much sugar", and now it's seed oils.

People are cutting out whole food groups with no clear reason, and then wondering why they feel flat, snacky and confused.

I'm out here preaching the opposite. 🙋‍♀️ Instead of asking what you should remove, ask what you can add to your plate.

More protein at breakfast.
More colour and veg at lunch.
More fibre, from oats, fruit and legumes.
More carbs around your training.
More healthy fats, like olive oil, nuts and oily fish.

When your plate is full of foods that fuel you, there's far less room for the stuff you're stressing about.

Good nutrition is built on what you add, not on what you ban. (Of course, if you have an allergy or a medical reason to avoid something, that's different, and your GP or nutrition professional (HEYYY 🙋‍♀️) is the right person to guide you.)

If you're ready to eat more, not less, message me the word PROGRAM and I'll reach out about how we can build a plate that works for you. 🤍

#nutritionist #nutritioncoach #balancednutrition taken in Sydney, Australia by @fika.nutrition

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12 days ago

ICK OR TICK (day 12) where we flip products over, crack through the label, and decipher the cheeky marketing tricks brands are banking on you not noticing.

DAY 12 - @mingleseasoning can do no wrong!

✔️✔️

Follow along for more of these, I’ll be doing this every week, tub by tub, aisle by aisle, so you can actually shop with your eyes open.

Tag a friend who needs to see this before their next shop. 👇

#supermarket #groceries #grocerystore #foodswap #wholefoods by @fika.nutrition

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2 days ago

These cottage cheese bagels live rent free in my head.

Top them with smashed avo and an egg, cream cheese and smoked salmon, orrrrrr go sweet with peanut butter and banana. Whatever you normally love on a bagel, it works here too.

Want the full recipe card with exact amounts, macros and seasoning ideas? Comment “BAGEL” below and I’ll send it straight to your DMs 🫶🏻

Save this for your next Sunday cook up and send it to the friend who lives on bagels 💌

#cottagecheesebagels #highproteinbreakfast #easyrecipes #healthybreakfastideas #proteinrecipes taken in Sydney, Australia by @fika.nutrition

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3 days ago

ICK OR TICK (day 11) where we flip products over, crack through the label, and decipher the cheeky marketing tricks brands are banking on you not noticing.

I flipped three supermarket wraps over, and the ingredient lists tell a very different story to the front of the pack.

Helga’s has 1% spinach, Mission has a spinach and herb seasoning at 0.9%, and Coles has a spinach and herb blend at 1%.

That’s a sprinkle, and the green colour comes from the herbs and colourings.

The big green leaf on the front is marketing, and the truth is always in the ingredient list. Packaging is designed to make you feel good about a choice, so the front tells you what they want you to notice, and the back tells you what’s actually in it.

Flip it over, because the order and the percentages matter far more than the photo. 👀

✔️✔️

Follow along for more of these, I’ll be doing this every week, tub by tub, aisle by aisle, so you can actually shop with your eyes open.

Tag a friend who needs to see this before their next shop. 👇

#supermarket #groceries #grocerystore #foodswap #wholefoods by @fika.nutrition

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4 days ago

Sunday check in time ☕️

A few gentle reminders from your local friendly nutritionist before the new week kicks off. No rules, no guilt, just some truth bombs I find myself repeating to clients over and over.

Swipe through, save the one you needed to hear, or send it to the friend who’s been stressing about her macros at brunch 🫶🏻

Which one hit home for you? Tell me in the comments 👇

#sydney #coach #toughlove taken in Sydney, Australia by @fika.nutrition

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5 days ago

There’s something so valuable about looking inside a client’s food journal & our new Nourish Her program has made food journals even more vibrant and i’m a little obsessed 🥑

It’s not just about what they’re eating… it’s about seeing the nourishment, variety and consistency that’s building their bigger picture and working towards their gut, hormone & overall health goals and it’s just the best 🥹

🥚 Protein at meals
🥑 Nourishing healthy fats
🍓 SO MUCH of colour + whole foods
🍞 Still lots of carbs for energy
🥝 Nutrition full of vitamins and minerals
🌱 Fibre and plant diversity

And most importantly… food that is actually enjoyable, realistic and sustainable.

Food journals give us a snapshot of how nutrition is actually fitting into someone’s everyday life, not just what they think they should be eating but a little glimpse to show YOU that you can prioritise nourishment AND still enjoy food.

This is what Nourish Her coaching is about… less perfection, more nourishment, confidence and consistency. AND it makes me so damn happy 🥹🤭❤️

Comment NOURISH and let’s chat more about how we can support you for our next intake Oct 26th 👀 by @fika.nutrition

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5 days ago

ICK OR TICK (day 10) where we flip products over, crack through the label, and decipher the cheeky marketing tricks brands are banking on you not noticing.

Because half the time, what’s on the front of the packet and what’s actually inside couldn’t be more different.

DAY TEN - your reminder that you don’t have to shop in the “health food” section to make the best choice. Same product, same ingredients, found in a regular aisle… half the cost ☠️ #ick

✔️✔️

Follow along for more of these, I’ll be doing this every week, tub by tub, aisle by aisle, so you can actually shop with your eyes open.

Tag a friend who needs to see this before their next shop. 👇

#supermarket #groceries #grocerystore #foodswap taken in Sydney, Australia by @fika.nutrition

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6 days ago

HEY YOU 👀 Just a few reminders from your nutritionists 🫶🏼

Your body is not broken. You don’t need another diet.

If you’ve been jumping from diet to diet, constantly “starting again”, cutting out foods, then finding yourself back at square one… maybe it’s not you that needs fixing 👀

You probably don’t need another set of rules. You might just need more consistency, enough food, a little less guilt and a whole lot more trust in your body.

You can want to feel good in your body without being at war with it. 🤍

And yes, that includes the donut 😉

Let us know which of these you needed to hear!!!

Love,
Steph & Zo x by @fika.nutrition

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6 days ago