Kinetics by Kai

I help busy, career driven individuals over 25 reach their fitness goals with no-BS methods that actually work 💪🏻

BSc (Hons), MNutr (current) 🎓

11/12/2025

Swipe for some tips on what you can do to spend less time in the kitchen, while still achieving your nutrition goals 👩🏻‍🍳

My top tips?

Do some sort of prep. It doesn’t have to be meal prep, it can also be ingredient prep or even buying pre-prepared/portioned ingredients 🍚

Have a backup. For days where you run out of time or just don’t have the motivation to cook, having back up meals comes in handy! 🍕

10/12/2025

Sharing some nutrition hot takes that would upset the
“wellness” girlies ✨

08/12/2025

One thing I love promoting is ingredient prepping and the balanced plate approach for creating meals. If you’re feeling overwhelmed with not knowing what to cook but need to do your shop, splitting it up into buying sources of carbs, proteins, fats, and produce allows you to create meals 🥗

This is made even easier if you have some pantry-stable basics at home like oats, pasta, chia seeds, quinoa, diced tomatoes, beans etc. 🥫

From my grocery shop this week, I am able to create countless meals and snacks, keeping me fuelled and not having to overthink when it comes to mealtime 🍴

This week’s menu for my partner and I includes bagels, smoothies, overnight oat/weetbix, ravioli, chicken salad sandwich, vegan chili with TVP, quinoa and corn chips, zucchini & squash tomato pasta, quorn bolognese, snack plates with veggies, cottage cheese, and hommus, and homemade treats like milo weetbix slice and PB yoghurt dates! 😋

04/12/2025

Let’s break down some commonly used buzzwords in the industry that are often used to sell you a product or service… 🫢

02/12/2025

If you’re feeling overwhelmed by your nutrition choices with the silly season, swipe for some tips and tricks 🎄

My number one piece of advice? Don’t show up to events hungry or feel the need to “save up” calories ❌

29/11/2025

Humans actually aren’t that great when it comes to absorbing iron… which is a large reason as to why it is the most common nutritional deficiency in the world 🌏

Foods high in polyphenols and phytic acid (like wholegrains, nuts, seeds, and berries) reduce our body’s ability to absorb iron. Calcium also plays a role, impacting absorption up to 60% 😬

This can make it hard for us to meet our daily needs, especially for those with high iron requirements 🩸

Swipe through to learn more 📲

27/11/2025

As a nutritionist, I am here to help you and encourage healthy eating 🫶🏻

I am NOT here to:
❌ Judge you for your eating habits
❌ Recommend bu****it supplements
❌ Recommend major elimination diets
❌ Turn a blind eye to the impacts that upbringing and mental health shape our relationship with food or our body

I am also not here to get quick results and before/after photos at the expense of your health… My job is to support you in creating real, sustainable change - not to add shame, pressure, or unrealistic expectations 🤍

26/11/2025

When you’re working 40-50+ hours a week, it’s easy to let nutrition drop down in your list of priorities… ⬇️

Swipe to see a few things to keep in mind that will help you continue to prioritise your nutrition (and health) when working overtime ⏰

Bonus tip: utilise pre-prepped ingredients and/or have ready-made meals and snacks on hand for your week 🥗

25/11/2025

Sharing some of my fav breakfasts 😋

20/11/2025

Most people could really benefit from getting enough fibre in their diet… why you may ask? 🥗

1. Most Australians don’t have enough fibre in their diet, and
2. A diet high in fibre is linked to improved gut health, lower blood pressure and cholesterol, better blood sugar regulation, and regular bowel movements

Some of my favourite high fibre snacks, foods and meals are
🍲 Vegan chili with tri-coloured quinoa and avocado
🥯 Abe’s low carb bagels with avocado, cottage cheese, and tomato
🫛 Edamame
🫘 Roast chickpeas/fava beans
🥣 Overnight oats with chia seeds and berries

Do you get enough fibre in your diet? Let me know below 👀⬇️

18/11/2025

Rather than focus on what you feel like you shouldn’t eat or need to remove from your diet, try looking at what you can include more of to support your goals 💪🏻

Focus on adding, rather than taking away, include seasonings, herbs, and spices, and aim to use the balanced plate approach when building meals 🥗

Small changes to your nutrition can really add up. Nailing the basics and building meals to support you can really help improve your overall nutrition status! 📈

14/11/2025

Struggling with not knowing which supplements are worth the money and which aren’t? I’ve got you! 🫶🏻

My recommendations for most people are caffein and creatine. Some individuals will also benefit from supplements like beta-alanine, carbohydrates, protein powder, nitrates, and omega-3s, depending on their nutrition status and what type of exercise they do 💪🏻

I typically recommend steering clear of supplements that have little to no efficacy, including greens powders, fat burners, debloat drinks, and even most probiotics (yup…) 😬

What supplements have you wasted money on before? Let me know below! 💬

Address

Newcastle West, NSW

Website

https://www.jotform.com/form/233052373726858

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