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Nutritionist | Z O E • V I N C E N T

@zoevincent

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Turned my mess, into my message aka @fika.nutrition // @nourishher.byfika && @betternudesnacks 👀

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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

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🔥 THURSDAY SHRED 🔥

Need to shake off the week?

Jamie’s got you covered.

Expect a sweaty session, a good crew and that feeling of “glad I came” when it’s all over. 👊🏼

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BLKOUT is a community of like minded people who walk through these doors every day to better themselves.

No egos.
No comparing.
No judgement.
No matter where you’re starting from.

Just good people, working hard, supporting each other and becoming a little stronger, fitter and more confident along the way.

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Nobody prepares you for how hungry and exhausted those first two weeks postpartum really are. You are healing from birth, running on no sleep and just trying to survive the day and food often becomes an afterthought 💛

Nutritionist Zoe breaks down exactly what your body needs in this window to support you and help with your recovery.

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HOW LUCKY ARE WE TO SPEND SATURDAY MORNINGS WITH SOME OF THE BEST. 🖤

Some days I still don’t believe that my dreams all those years ago to have not just a gym but a place where people can come, make friends, build confidence and connections is actually a reality now. To everyone on this journey with us, Thankyou. Love and appreciate you guys so much. 🥰

Have a happy and safe LWE ! See you on Monday.

Ren x

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End of the working week, and my heart is genuinely full.

New faces, new stories, new people trusting me with something as personal as their health and their relationship with food, that’s not something I ever take lightly, and this week reminded me exactly why I do this.

Life gets better when you realise there are no wrong decisions, because every choice leads you exactly where you’re meant to be.

Every single person I onboarded this week made a decision, to finally invest in themselves, to stop waiting for the “right time,” to try again after however many attempts came before. None of those past attempts were wasted. They were just part of the path that led here.

So grateful for this work, this week, and everyone who said yes to themselves.

What a beautiful little life this is.

-Zoe x

#nutritionist #coach

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This week alone, MULTIPLE clients have said some version of the same thing to me..

“I’m training harder than ever, eating well, doing everything I’m supposed to, and I still don’t have the muscle or the leanness I’m chasing”

I get it. It feels like effort should equal results, and when it doesn’t, it’s easy to assume something’s broken, your metabolism, your discipline, the plan itself.

But here’s what’s actually happening for a lot of you 👇

You’re asking your body to build muscle and lose fat at full speed, at the same time.

Building muscle needs enough fuel for your body to grow tissue.
Losing fat needs a deficit.
Those two things genuinely conflict calorie-wise, that’s not a flaw in your effort, that’s just physiology, and no amount of trying harder changes that math.

The good news, you can do both, recomposition is real, it’s just slower and quieter than either goal chased alone. Calories close to maintenance, protein locked in, consistent progressive training, and patience with a process that won’t show up as fast on the scale as a pure cut would.

You’re not failing 🫶🏼 You’re just expecting a deficit-speed result from a goal that was never built to move that fast.

Comment PROGRAM if you want to know what this actually looks like for your training and your plate 👇👇

#bodyrecomposition #buildmuscle #losefat #strengthtraining #nutritioncoach

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Busy mum = always hungry, zero time? This is for you 👇
Let's be honest, the hangry + 3pm energy crash while juggling kids, work and everything else is NOT the vibe.
That's why I'm big on high-protein snacks. Not complicated, just smart snacks that actually keep you full.
Swipe through for why it matters + 12 easy supermarket finds you can grab on your next shop 👉
Why protein is a game-changer for busy mums:
⚡️ Sustained energy - keeps you fuller for longer and helps avoid those sugar crashes
💛 Hormonal balance - so important postpartum for energy, mood + sleep
💪 Muscle maintenance - because you're literally carrying the load all day, you need to stay strong
This carousel was created with the amazing @fika.nutrition - combining practical nutrition with real mum life.
All of these are from your local Woolies / Coles and range from 10-30g protein per serve. No fancy prep needed.
SAVE this for your next grocery run and tell me - which one are you trying first?

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Nobody puts “had great triglycerides” on your eulogy.

They talk about how you made people feel.
Whether you showed up.
Whether you were kind on the days it would’ve been easier not to be.
Whether being around you felt like sunlight or like walking on eggshells.

And yet so many of us let a number on the scale decide how the whole day goes.

Good weigh-in, good mood.
Bad weigh-in, and suddenly you’re short with your partner, distracted at work, quietly miserable in a body that’s actually done nothing wrong.

I love a body composition goal. I help people chase them every single day.

BUT, if that’s the only goal, the only thing your self-worth is tethered to, you’ve built your entire mood on the most unstable, easily-swayed metric there is, one that moves with water, sodium, hormones, sleep, none of which reflect who you actually are.

Health was never meant to live only in the mirror.

It’s in your energy for the people you love. Your patience on a hard day.

Your ability to actually be present instead of mentally elsewhere, calculating.

Chase the physical goal if it matters to you.

Just don’t let it be the only thing holding up your sense of self, because that’s a foundation that was never built to carry the whole weight.

-Zoe

#nutritionist #mindset #coach #healing

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Girl, you can’t do this on an empty stomach. ☝️

A recent study looked at what happens to well-trained female athletes when they don’t eat enough to match their training.

After just 14 days of under-fuelling, immune cells started pumping out more inflammation, cortisol jumped 22%, and performance dropped, and didn’t fully bounce back even after 3 days of eating more.

Not because they trained less.
Not because they tried less.
Because their body simply didn’t have enough to work with.

Read that again, ☝️ & let in sink in.

This is exactly why “eating clean but small” isn’t the flex it’s made out to be. Your body doesn’t care how disciplined the deficit looks, it cares whether it has enough fuel to actually recover, adapt and perform.

The strongest athletes aren’t the ones eating the least. They’re the ones eating enough.

Struggling with energy, recovery or performance and not sure if under-fuelling is the missing piece? Comment (or message) “PROGRAM” and let’s get your training humming, or build the body that reflects that work you’re putting in at training! 🤛

-Zoe x

#fuel #workout #carbs #sportsnutrition #coach

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Somewhere along the way, “getting healthier” quietly turned into “getting smaller,” and nobody ever really asked when that happened or why.

Chasing energetic.
Chasing strong.
Chasing capable, the kind of body that can run for the bus, carry the shopping in one trip, keep up with a toddler without needing a nap after.
That goal never runs out of room to grow.

Smaller has a finish line that keeps moving. Strong just keeps giving you more.

Comment PROGRAM if you’re ready to chase something that actually fills you up instead of shrinking you down 🫶🏼

-Zoe x

#healthyeating #lifestyle #coach #nutrition

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When you have got a baby on one hip and thirty seconds to eat something…

Nutritionist Zoe gives us 5 high protein snacks that are easy to grab, keep you satisfied and do not require two free hands.

No prep. No fuss. Just real fuel for real mum life.

Save this for your next shop 🛒

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