Embody Nutrition Consulting

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Embody Nutrition Consulting

Embody Nutrition Consulting is a private nutrition and dietetic practice located in Wollongong NSW, specialising in sports nutrition.

At Embody, we provide active people with the knowledge and tools to live and perform at their best. Embody is a private nutrition and dietetic practice located in Wollongong, NSW. We are passionate about helping our clients improve their physique, health and well being through smart and practical nutrition strategies. Whether you need to lose weight, gain size, improve your health or fuel your sport, Embody Nutrition Consulting can get you there.

28/01/2026

Intermittent fasting gets a lot of attention in the fitness space but athletes are not the general population.

Training places higher demands on energy availability, recovery and consistency.

Skipping meals or long fasting windows can impact fuelling, performance, hormone health and overall training quality, especially for female athletes.

What matters most is whether your nutrition supports your sport, your schedule and your body. We break down when intermittent fasting may not be appropriate for athletes, what the research says and what to focus on instead.

Read the full blog and fuel in a way that actually supports performance, not just trends.

https://embodynutrition.com.au/intermittent-fasting-impact-on-performance-in-athletes/

27/01/2026

If you have been thinking about getting some personalised nutrition support but wanted it to feel approachable and realistic, this might be a good time.

Ash has a few 1:1 consult spots opening up! If you're new here, Ash is an Accredited Practising Dietitian and Sports Dietitian who grew up in the Illawarra and genuinely loves supporting our local community. She works with clients to build confidence around food, fuel their bodies well and create habits that fit into real life, not a “perfect” week.

Ash also loves food (which you might have guessed, seeing as she is a dietitian 😂). Especially cooking, baking and creating nourishing plant-based meals, so if you are vegetarian or vegan you will feel right at home.

If you are curious, have questions, or feel like some extra support could be helpful, our messages are always open or you can book a 1:1 consult at https://www.halaxy.com/profile/embody-nutrition-consulting/location/1044881

26/01/2026

Looking for a quick, no-fuss meal option?

Pre-prepared meals can be a helpful choice when time, energy or motivation is low. They take the thinking out of meals, require zero prep and make it easier to eat regularly during busy weeks.

They’re usually less budget-friendly than cooking at home, but the trade-off is convenience, especially if it means fewer skipped meals, less takeaway or less stress around food.

Like most things in nutrition, it’s about choosing the option that supports your life right now, not doing it perfectly.

25/01/2026

Have you heard of the 5-4-3-2-1 way to grocery shop?

It’s a simple framework that can help take some of the stress out of food decisions, without tracking, rigid rules or chasing a “perfect” shop.

It won’t work for everyone. But if you’re someone who finds grocery shopping overwhelming, repetitive or unbalanced, this can be a helpful way to reframe what balance looks like.

The idea is to loosely build your trolley around:

5 vegetables: Aim for a mix of colours and types – fresh, frozen or canned. These form the base of meals and snacks.

4 protein sources: Animal or plant-based: eggs, yoghurt, tofu, legumes, fish, chicken, lean meats. Supports energy, fullness and muscle.

3 carbohydrate sources: Rice, pasta, potatoes, bread, wraps or fruit. Carbs fuel your brain, body and training.

2 healthy fats: Oils, nuts, seeds, avocado, nut butters. For flavour, satisfaction and nutrient absorption.

1 flexible or “fun” food: Something you genuinely enjoy. Including this helps move away from the all-or-nothing mindset.

Nutrition works best when it supports your life, not when it adds pressure. If you think this could help you reframe balance, save this for your next grocery shopping trip

22/01/2026

This one is a go to for lunch or an easy dinner: Southwest Salad with Yoghurt Dressing.

You’ll need:
Chicken breast
Cos or romaine lettuce
Black beans
Avocado
Grated carrot
Feta
Crushed corn chips

Creamy yoghurt dressing: Yoghurt, olive oil, apple cider vinegar, coriander, salt and pepper

How to make it:
Roast the chicken at 200°C until cooked through, then slice.
Mix the dressing ingredients in a small bowl.
Toss lettuce, beans, avocado, carrot and feta with the dressing.
Top with chicken and finish with crushed corn chips.

Fresh, filling and easy enough to repeat on busy weeks.

19/01/2026

Scheduling isn’t about being rigid. It’s about making nutrition easier.

When your days are busy, nutrition is often the first thing to become reactive. Skipped meals. Grazing. Realising at 3pm you haven’t eaten properly and wondering why your energy is gone.

A simple schedule can change that.
Not a perfect timetable. Just gentle structure that supports you.

You don’t need to eat at the exact same time every day. You just need a plan that works with your life, your training and your appetite.

If you want help building a nutrition plan that fits your schedule rather than fights it, that’s exactly what we do.

Book a 1:1 consult at https://www.halaxy.com/profile/embody-nutrition-consulting/location/1044881

18/01/2026

You are not behind. And you do not need to fix everything in 2026.

Here is the advice we wish more people heard:
Eat regularly, even when life feels busy.
Fuel your training so your body can actually adapt.
Let go of the all or nothing mindset.
Choose consistency over perfection.
Build habits that feel supportive, not exhausting.

Progress does not come from pushing harder or being stricter. It comes from doing the basics with kindness, most of the time. Food should support your energy, performance and life, not add pressure.

If you want calm, personalised support this year, we're here to help you build habits that last.

14/01/2026

Breakfast doesn’t need to be exciting to be effective.

A few simple options you can rely on during busy mornings can make a big difference to energy, training and appetite across the day. Low effort does not mean low value.

Save this for mornings when decision-making feels hard.

13/01/2026

Nutrition doesn’t need to be complicated. Here’s what truly doesn’t matter to us.

1. Eating perfectly
Perfect eating isn’t a thing. Consistency over time matters far more than one meal, one day or one weekend.

2. One “bad” meal
A meal can’t undo your health. What you eat most of the time is what counts.

3. Cutting out foods for no reason
Unless there’s a medical need, restriction usually creates more stress, not better outcomes.

4. Hitting numbers exactly
Calories, macros and protein targets are guides, not pass or fail tests. Close enough is good enough.

5. What you ate yesterday
There’s no need to compensate, punish or restrict today. Just return to normal eating and move on.

What we do care about is how food fits into your life. It should support your health and your happiness, not become another thing you feel you’re doing wrong.

If you’re ready to step away from food rules and focus on what actually works, working with a dietitian can help you do that with clarity and confidence.

12/01/2026

Real change doesn’t come from restriction or constantly starting over.
It comes from small mindset and behaviour shifts you can repeat, adjust and come back to.

Try reframing your New Year challenges into achievable, positive changes that actually feel good to work on. Which one of these are you adding?

11/01/2026

Supplements can be helpful but they are not magic and they are not a replacement for good nutrition.

A small handful are actually backed by solid evidence when used appropriately:
• Creatine for strength power and training performance
• Caffeine for focus endurance and performance
• Vitamin D and iron when a deficiency is present
• Electrolytes to support hydration during long hot or intense training sessions
• Omega 3s to support improved recovery and heart health

Food still comes first. A solid foundation of regular balanced meals will always have a bigger impact than any supplement stack.

If you are considering supplements we strongly recommend speaking with a qualified professional first to check if they are appropriate for you your training and your health.

07/01/2026

Simple snacks can still do a lot of heavy lifting.

Mango with Greek yoghurt and a sprinkle of granola is one of our go-tos when you want something fresh and satisfying without overthinking it. You get carbs for energy, protein to keep you fuller for longer and a little fat for flavour and staying power.

It is quick, flexible and works just as well mid afternoon as it does post training.

A good reminder that snacks do not need to be complicated to be nourishing.

Address

Opening Hours

Monday	09:00 - 17:00
Tuesday	09:00 - 14:00
Wednesday	09:00 - 17:00
Saturday	09:00 - 12:00

Telephone

+61412946061

Website

http://www.embodynutrition.com.au/

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