NOHtrition

07/09/2025

07/07/2023

A simple breakdown of what energy balance is⚖️

27/03/2023

Mullaloo Triathlon📍 | 26.03.23

Standard Olympic distance:
1.5km swim | 40km cycle | 10km run

Completed it✅ Biggest challenge to date.

This was one of the most challenging things I’ve done, especially mentally😰

During any race or sporting event, whether it be a triathlon, marathon, CrossFit competition, even a football match or whatever else…

You are going to experience a heap of thoughts, feelings, pains, and fears..

👉🏻You may go through moments, that you want to slow down, stop or throw in the towel completely🤷🏼‍♀️

👉🏻Some moments, you may feel like you can’t even take one step further..

‼️It’s during these moments, you need take a minute, and try to redirect your mind from these temporary thoughts and feelings and remind yourself that it will pass‼️

Visualise yourself crossing that finish line or at the final whistle, and try to get a sense of how you would feel in THAT MOMENT and in the hours and days after that..

This can take you out of the present moment for long enough to help redirect those thoughts and doubts your experiencing into a source of new motivation for us to take that next step and keep going🏃🏼‍♀️

I experienced numerous thoughts of doubt and extreme discomfort yesterday, some points I felt like crying and just giving up.. but after few pep talks and a bit of tough love to myself. I gritted the teeth and got on with it😬 this is where my stubbornness comes in handy😂

But a bit thing that helped me was the thought of how I would feel at the END and the sense of achievement🏅

Training your mind is just as important as physical training sometimes when it comes down to moments of toughness💪🏻

Keep going, whatever event you are doing or training for.. you can do it!

On to the next… Busselton 100 team relay🚴🏼‍♀️🚴🏼‍♀️

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15/03/2023

A simple, high protein go to recipe perfect for meal prep or a family dinner🍽️

The macros may vary slightly depending on the brands, types of ingredients you use- so just be mindful of that.

I did use Vetta protein pasta, as it was the only one in the cupboard😂 but tailor it to your own preference.

Give the recipe a go and let me know what you think🙋🏼‍♀️

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11/03/2023

𝐋𝐢𝐟𝐞 𝐢𝐬 𝐥𝐢𝐤𝐞 𝐚 𝐦𝐚𝐫𝐚𝐭𝐡𝐨𝐧🏃🏽‍♀️🏃🏽‍♀️

It’s a slow, on-going grind that requires consistent practice, patience and persistence.

You run your own race, at your own pace.

Sometimes you need to dig deep, challenge yourself and push yourself to your limits.

Other times, you have to listen to your body. Put your foot on the brakes, slow down the pace and take it step by step.

No two individuals race will be the same, you all have different starting points, no matter your age or experience.

Everyone’s focused and chasing their own goals. Don’t compare your own race to someone else’s.

Focus on you.

Your only competition is you.

It’s YOU vs YOU.

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09/03/2023

ꜱʟᴏᴡ ᴄᴏᴏᴋᴇʀ ᴄʀᴇᴀᴍʏ ʙᴀᴄᴏɴ ᴀɴᴅ ᴍᴜꜱʜʀᴏᴏᴍ ᴄʜɪᴄᴋᴇɴ🍴

What you need:
1 kg of chicken breast
2 rashers of bacon
200g mushrooms, sliced
1 onion, sliced
100g frozen green beans
1 packet McCormicks creamy chicken and bacon (bought in IGA)
50ml water
1 tbsp garlic
1 tbsp mixed herbs
Salt and pepper
70ml semi skimmed milk
40ml of light thickened cream

What to do:
1. Set the slow cooker to high, spray will
some oil. Dice the chicken into chunks and place into the slow cooker♨️

Buy2. Slice all the veggies and bacon up, add in on top of the chicken along with frozen green beans.

3. Add all your seasonings, including the sachet mix with 50ml of water and 70ml of milk. Pop on the lid and cook on high for 3 1/2 hours⏱️

4. On the last 15 minutes, stir the mix and add 40ml of light thickened cream. If the mixture is too runny, add 6g of cornflour to thicken it up.

Pretty straight forward! I just used the pre mix sachet this time to try, after the success I’m going to work on my own sauce recipe and I will share with you soon🙋🏼‍♀️

Also, no slow cooker no problem- this recipe could also be done in a casserole dish.

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03/03/2023

𝗧𝗛𝗘 𝗣𝗬𝗥𝗔𝗠𝗜𝗗 𝗢𝗙 𝗡𝗨𝗧𝗥𝗜𝗧𝗜𝗢𝗡 𝗜𝗠𝗣𝗢𝗥𝗧𝗔𝗡𝗖𝗘🔺

When it comes to nutrition there is an order of importance as to what matters most, this pyramid summarises it in a simple format.

At the end of the day you need to build and maintain a solid foundation, before you think about anything else.

Take a minute and think of it like this..💭
If you were to begin to build your dream home but hired a cowboy builder who lay dodgy foundations it’s only a matter of time until cracks begin to appear eventually leading to the whole structure collapsing🏡 so it doesn’t matter about all your all fancy interior and gadgets then, as all be damaged

Well it’s basically a similar scenario in terms of your nutrition, if you don’t lay the proper foundations first, no supplement is going to help you and you won’t achieve the results you want and eventually give up. In this case the main foundations are calorie intake, macros and micros🤗

I hope this simplifies the basics of nutrition and allows you to understand a bit more🧠

I will be following on from this post with a breakdown of each layer of the pyramid to go into a little more detail of each one in the coming days.

If you have any questions or what any more explanation please DM me!

Niamhy xx

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28/02/2023

NOHtrition got a facelift😂

𝙁𝙤𝙧 𝙩𝙝𝙤𝙨𝙚 𝙪𝙣𝙛𝙖𝙢𝙞𝙡𝙞𝙖𝙧 𝙝𝙚𝙧𝙚’𝙨 𝙖 𝙦𝙪𝙞𝙘𝙠 𝙨𝙪𝙢𝙢𝙖𝙧𝙮 𝙤𝙛 𝙉𝙊𝙃𝙩𝙧𝙞𝙩𝙞𝙤𝙣:

My initials are NOH, so I just changed the Nut in nutrition for NOH and Bobs your uncle. As simple as that😂

I started this page back in 2018, in my last year of University studying Bachelor of Science in Nutrition. Hoping to help and educate people on proper nutrition, recipes, training tips and to help stamp out all the BS information out there!

This passion for health and nutrition started well before my studies and has only grown since, over the past 5 years!

𝗦𝗼, 𝘄𝗵𝘆 𝘁𝗵𝗲 𝗰𝗵𝗮𝗻𝗴𝗲? 𝗪𝗵𝗮𝘁’𝘀 𝘄𝗶𝘁𝗵 𝘁𝗵𝗲 “𝗳𝗶𝘁𝗻𝗲𝘀𝘀”?

Other than my IT and creative skills improving..😂 From playing gaelic, camogie, strength training, getting involved in triathlons… Ive always been quite active and a massive interest in fitness. So, a few months ago, I decided to start studying towards my Cert lll & IV in fitness.

So with hoping to get them done and dusted and qualified within this year, I will be posting more fitness/gym, mindset posts alongside nutrition and food based ones that may help you in some way🏋️‍♀️👌🏼

Thank you for everyone who’s supported and encouraged me this past few years, it all means a lot🙋🏼‍♀️ Please share with your friends and drop me a follow.

Here’s to big things!

If you have any questions please just drop me a message.

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10/11/2022

𝗗𝗼𝗻’𝘁 𝗹𝗶𝗺𝗶𝘁 𝘆𝗼𝘂𝗿 𝗰𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲𝘀. 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲 𝘆𝗼𝘂𝗿 𝗹𝗶𝗺𝗶𝘁𝘀!👊🏻

You will never know what you’re truly capable of until you push yourself!

Is there something in life that you have been wanting to do, but your self-limiting beliefs are holding you back? “I wouldn’t be fit enough for that” “I couldn’t handle that” “I’m not good enough” “I can’t” 🤯

If any of these sound familiar, just remember that our bodies and minds are a lot stronger and more capable than what we believe they are💪🏼

So…

TRY something new
DO what scares you
DO what makes you feel uncomfortable
UNLOCK your potential

📌06.11.22 ||

23/02/2022

sᴛᴏᴘ ʀɪɢʜᴛ ᴛʜᴇʀᴇ 🛑✋🏼

Are you thinking about completing cutting carbs from your diet?

Or have you recently done so?

Make and taste these air fryer crispy potatoes and re-evaluate your decision🤤

𝘈𝘣𝘴𝘰𝘭𝘶𝘵𝘦𝘭𝘺 “𝘴𝘱𝘶𝘥-𝘵𝘢𝘤𝘶𝘭𝘰𝘳”

These are so handy made, and perfect for bulk cooking.

4️⃣ Simple steps:

1. Chop up some potatoes, into medium sized pieces🥔

2. Spray with olive oil, season with garlic powder, rock salt, rosemary, cajun spice.
*be generous with seasoning* mix thoroughly to evenly coat each spud🧄

3. Throw them into the air fryer at 200*C for 2️⃣0️⃣mins

4. Eat and enjoy😋

If you have any questions or post ideas, please message me☺️

Happy humpday🐫

Niamhy X

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