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Arianne Drage - Sports Dietitian

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Perth, WA
Arianne Drage - Sports Dietitian

Arianne is an Accredited Practising Dietitian & Sports Dietitian located at The Rev Barbell Club in Balcatta

19/02/2026

If you’ve ever worked with me, you’ll know I put a huge emphasis on your relationship with food.

Because I truly believe that how you think and feel about food is just as important as how many calories you consume, and in many cases, it’s more important than hitting macros, chasing a certain body fat %, or “being perfect” with your plan.

Your calories and targets can change… but your relationship with food is something you live with for life.

That’s why my approach will always be: build a calm, confident relationship with food and your body first, and then we focus on performance, body composition, and results from a place that actually feels sustainable.

If you’ve been feeling stuck in your head around food, you’re not alone - my DMs are always open 💚

17/02/2026

If you’ve been taught that 1200-1600 calories is “normal” … of course 2000+ sounds outrageous.

But here’s what’s actually outrageous: expecting your body to train hard, build strength, recover well and function optimally on intake that barely covers basic survival needs

Your body burns energy before you even step foot in the gym. Breathing. Thinking. Hormones. Organ function. Temperature regulation.

That baseline requirement alone (your BMR) often sits around 1,300+ for women and 1,700+ for men, and that’s before we add training sessions, 8-10k steps, work stress, digestion, or muscle mass.

So when I tell female clients their intake should be over 2,000 calories to support their goals, the initial reaction is usually disbelief, because diet culture has normalised under eating for so long that “adequate” feels excessive.

Fitness apps, generic calculators, influencer advice, they’ve distorted what fuelling properly actually looks like.

There isn’t a universal “right” number of calories - your needs are based on your body, your muscle mass, your training load, your lifestyle.

If your calorie target feels higher than expected, that doesn’t mean you’re overeating, sometimes it is the best thing you can do is ensuring you’re eating enough to train hard, recover properly, and feel strong.

Send this to someone who needs to hear it 🙂

11/02/2026

If you train first thing in the morning and your “pre-workout” is basically just coffee, this one’s for you ☕️

After fasting overnight, going straight into training with no fuel is like starting your session with an empty tank, and it’s a big reason so many early morning sessions feel flat, heavy, or harder than they need to.

The good news is you don’t need a full breakfast at 5:30am to fix it. Even a small carb-rich snack (around 20- 40g carbs) can make a huge difference to your energy, performance, and how you feel mid-session.

If you’re time-poor or your stomach isn’t ready for “real food” that early, keep it simple: a few sips of juice, a banana, a fruit pouch, mini muffin, pikelets with honey/jam, or fruit toast. Start small, build tolerance, and remember, something will always beat nothing.

If you want help tailoring your pre-training nutrition to the time of day you train and the type of session you’re doing, comment FUEL and I’ll DM you to book a call 💚

09/02/2026

You’re not doing anything “wrong” if you’ve been defaulting to the low cal/low carb/diet versions of things. Honestly, it’s one of the most common patterns I see - especially in people who train consistently and genuinely care about their health.

Because when your feed is full of “clean eating”, “eat light”, “stay shredded”, “high volume”, “low everything” messaging… it makes total sense that you’d start believing that the lowest calorie option must be the “best” option. But that’s not nutrition - that’s marketing (and a whole lot of influencer BS 🙃).

Here’s the truth: the way someone else eats to stay lean isn’t automatically the healthiest, smartest, or most performance supportive approach for you. Their training load, their goals, their lifestyle, their appetite, their body, and even their job is different. And for a lot of everyday athletes, constantly choosing the “lite” version quietly chips away at your overall energy intake without you realising.

So you might feel like you’re eating heaps… but your meals are low energy density, your carbs are missing, your snacks are “diet”, and you’re left wondering why:
* your workouts feel flat
* recovery is slow
* hunger is through the roof
* you’re tired all the time
* progress is stalling

Sometimes the “healthiest” move isn’t eating less - it’s eating enough, and choosing foods that actually fuel your training and your goals.

If you want help figuring out what to add (without tracking everything or overthinking it), book a free call or DM me “FUEL” 💚

04/02/2026

If you want to stop having those “I need a snack… but I don’t know what I want” moments that end in random grazing (or skipping it altogether)… this is for you.

Because most of the time it’s that you’re under-prepped, and trying to pick a snack when you’re already too hungry to think straight - then you choose something that doesn’t hit the craving, you’re still unsatisfied… and you’re back in the pantry 20 minutes later.

The solution - have a few go to snack options that actually support your goals -
✅ keep your energy stable between meals
✅ help you hit protein/carbs (especially around training)
✅ prevent you feeling ravenous by dinner
✅ make it easier to adjust intake without overhauling your whole day

Save this for next time you’re standing at the fridge like 🧍‍♀️🤷‍♀️

02/02/2026

If you keep asking “what burns fat?” you’ll keep looking for quick fixes, but if you start asking “what fuels training?” everything changes.

Because your body doesn’t “tone up” from restriction, it changes when you train hard, recover well, and eat enough to support it.

Most people I work with aren’t struggling because they eat too much, they’re struggling because they’re under-fuelled Monday to Friday, and stuck wondering why they’re so hungry after dinner.

When you prioritise fuelling your sessions (yes, even in a fat loss phase), you train better, recover faster, and stay more consistent, and that’s when body composition actually starts to shift.

Comment FUEL and I’ll send you a copy of my pre-training nutrition checklist 🙌

28/01/2026

Most people don’t fail at fat loss because they’re lazy or lack discipline.

They often struggle because they’re doing too much… eating too little, training hard on empty, cutting calories aggressively, and relying on motivation instead of a plan.

Most of this time this leads to low energy, stalled progress, and cravings that just won’t go away. Fat loss doesn’t come from eating less and hoping for results. 
It comes from fuelling properly, using a small, sustainable calorie deficit, and having a plan you can actually stick to (this is the most important part!)

This is exactly how I support my clients who want to lose body fat, so they can lose fat without losing strength, performance, or enjoyment of training 😊

22/01/2026

Due to high interest, I’ve opened a few extra places for The Everyday Athlete - my 12-week sports nutrition coaching program for better energy, performance, and confidence with food.

I’ve also extended enrolments until the end of Monday.
 If you want to book a call and get started, now’s the time.

Comment ATHLETE to book your call if you’re ready to fuel to perform and take real steps toward improving your nutrition 🏋️

21/01/2026

Honestly, there are so many things I do in my everyday life now that my early twenties self would have been horrified by 😅

I used to follow all the “rules” and live by diet culture, but now I fuel my training, eat intuitively, and enjoy life, and my body actually likes it.

Sometimes the best progress comes when you let go of the old rules you’ve been following that aren’t necessarily serving you.

I work with a lot of everyday athletes who have been down the dieting pathway but now want more flexibility in their life.

I help them find balance in nutrition without strict rules, while also fuelling training and seeing progress in the gym.

This is what I can help you with inside of the Everyday Athlete Program.

DM me ‘ATHLETE’ to get started - only 1 spot remaining at the current discount 😊

19/01/2026

A meal plan can help you get started, but education and support are what actually help you stick to it long term.

Most people don’t fail because they “lack motivation” - they fall off because they don’t know how to adjust when life gets busy, training changes, or progress slows. A rigid meal plan or macro targets don’t teach you why you’re eating a certain way, how to fuel different sessions, or what to do when things aren’t perfect.

That’s exactly why I created the Everyday Athlete program.
 It’s not just a meal plan - it’s coaching, education, and building skills so you can fuel for performance, feel confident around food, and stop starting over every few weeks.

If you’re ready to learn how to eat in a way that actually fits your training and your life, this is for you.

DM me ‘ATHLETE’ to apply or for more info, before doors close on the 23rd 😊

16/01/2026

Let’s be honest, you probably don’t need to do something like 75 Hard. You probably just need to work on building sustainable habits instead.

In my opinion, programs like 75 Hard can be pretty extreme, trying to change too many things all at once. Yes, you might be able to keep up with those habits and be super regimented for 75 days, but the real question is… what happens after?

For most people, that level of rigidity just isn’t sustainable, and that’s usually where things start to unravel.

Most people don’t struggle because they lack discipline, but they struggle because they try to do everything at once, burn themselves out, and then feel like they’ve failed when they can’t keep it up long term.

Real progress comes from habits you can repeat over and over again. Fuelling your body properly, training in a way you can recover from, and still having flexibility to live your life without everything feeling so all or nothing.

So instead of 75 Hard, how about 365 consistent?

Because results come from what you can do for months if not years, not what you can force yourself to survive for a short period of time.

If this sounds like what you’ve been looking for, I’ve got three spots remaining in the Everyday Athlete program.

Send me a message if you want some more info, I’d love to help you build habits that actually stick 😊

Address

5/146 Balcatta Road, Balcatta
Perth, WA
6021

Opening Hours

Monday	8am - 7pm
Tuesday	8am - 7pm
Wednesday	8am - 7pm
Thursday	8am - 7pm
Friday	9am - 5pm
Saturday	8am - 12pm

Telephone

+61428530402

Website

http://www.fuellednutrition.com.au/

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