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16/02/2026

Recipe 📝
𝗪𝗵𝗶𝘁𝗲 𝗖𝗵𝗼𝗰𝗼𝗹𝗮𝘁𝗲 𝗮𝗻𝗱 𝗥𝗮𝘀𝗽𝗯𝗲𝗿𝗿𝘆 𝗕𝗮𝗸𝗲𝗱 𝗢𝗮𝘁𝘀

Makes 6 Slices

Ingredients:
100g Oats
44g Vanilla Protein
1/2 tsp Baking Powder
2 Eggs
200mls Oat Milk (or any milk)
80g Frozen Raspberries
30g White Chocolate Chips

🔸️Mix Oats, Vanilla Protein and baking powder together in a bowl.
Add eggs and milk and mix well.
Pour into a silicone tray (size to allow for a little height).
Top with Raspberries and White Choc chips.
Oven at 180° for approx 30-35mins.

Calories per slice: 165
Protein 11g
Carbs 18g
Fat 5g

09/02/2026

Thank you so much! 🙏
Always grateful to be so busy.

People always ask me
"what's your niche?"
A lot of times, you'll find nutrition coaches working only in certain areas of nutrition.
Performance
Weight management
Gut health
Menopause etc

Truth is.. yes, it would definitely make things easier for me, to specialise in one certain area than many.
But I love the variety of my work.
It never gets boring! 🤗
The variety of clients I work with is amazing.
Keeps me learning, researching, etc.

For example, this is my week ahead.

Sunday - Morning: On site team work.
Monday - Day (Online Clients) Evening (Office Clients)
Tuesday - (Office Clients)
Wednesday - (Online Clients)
Thursday - (Online Clients)
Friday - Day (Office Clients) Night (On site Team work)
Saturday - (Office Clients)

All my individual Clients vary from 16yrs old (accompanied) to 68yrs old.
Weight management
Health & Wellbeing
To athletes of all sports (runners, gaa, hyrox, crossfit, jockey, rugby, soccer and dancing)

Thank you to all my clients and teams, for continuing to trust me to help 🙏
Here's to 2026 being the best yet 🤞💫

26/01/2026

Proud is an understatement 😊

Crazy good progress made by a client.
No bells or whistles... Just intention, hard work, and consistency 🤞💪

September 22nd to 26th January.
Just under 2st down and Muscle mass increased.

This is proof, If you want to be a healthier version of yourself, it's 100% doable.
And may not take as long as you think.

Step 1 - Get guidance from a professional if needed.
Step 2 - Just make a start.
Step 3 - Keep going 🤞

Very proud of this fella 🤗💫

21/01/2026

𝗖𝗹𝗶𝗲𝗻𝘁 𝗧𝗲𝘀𝘁𝗶𝗺𝗼𝗻𝗶𝗮𝗹 💫

I feel the smile says it all.

1 year of working together ❤️
1 year of healthier habits.
1 year of consistency.
1 year of getting strong and fit 💪
And most importantly...
1 year of feeling better in her own skin.

When someone tells you on their first appointment that they're done with excuses and ready to change.
To watch them week by week, follow up on their word, and reap all the rewards. It's a coaches dream 🤗
Love working with this girl, and look forward to continuing to progress through 2026.

𝗧𝗵𝗲𝘀𝗲 𝗮𝗿𝗲 𝗵𝗲𝗿 𝗼𝘄𝗻 𝘄𝗼𝗿𝗱𝘀:
"I started with Karen in January last year after deciding back in Sept '24 that I was unhappy with my eating habits and weight.
At 33, I had found myself in an unhealthy cycle of going to work and then home to sit down for the evening after a stressful day and would eat whatever came to my hand.

When I started with Karen, I got stuck into the food logging on her app and followed her suggested ideas for reaching my calorie intake. It took a few weeks to get used to the new routine but I quickly realised that by reaching my protein and carbs goal, I was feeling more energised and more motivated to get up and exercise, which in turn helped me feel better about myself. I could see my measurements improving week after week, which made all the focus worth it.

A year on, and I can honestly say thanks to Karen's coaching, guidance, and support around the clock, I am feeling so much more positive about myself.
I have more energy and have set lots of goals ahead of the new year, and having Karen there to support and encourage my journey means I know I will succeed. Looking forward to see what I am capable of in 2026."

14/12/2025

Client Testimonial 📝

Lorraine and I started working together in January this year.
She was so adamant about improving her health and fitness in 2025, and I couldn't wait to help her achieve her goals.
Along with taking on any nutrition advice given, she also got back into a good fitness routine, running weekly to build herself up to completing a half marathon in August 🏅
She has massively improved her health, achieved a healthy body composition, and now has a great knowledge of how to fuel and recover from training and race days.
As the year went on, we started extending her accountability with me to practice maintaining and being self accountable.
She has absolutely mastered this. Checking in here and there, with the odd scan to monitor her progress.
She also went on to complete another half marathon in November 🤗

She has been an absolute pleasure to work with this year and I look forward to seeing what 2026 has in store 😍💪

Thank you Lorraine for the lovely testimonial 🙏❤️

05/12/2025

Not everyone will be looking at healthier options for snack plates tonight with the Late Late Toy Show 😊
But, for those who are...
This is a yummy platter I made up a while back.
Lots of picky bits.

Raspberries
Blueberries
Apple
Hummus
Smoked Turkey Sausage
Cheddar Cheese
Cucumber
Carrot
Cashews
Salsa
Mini Broghies
Popcorn

19/11/2025

Chocolate Energy Bars 🤗

180g Medjool Dates (pre soaked)
125g Seeds
80g Oats
40g Dessicated Coconut
2 tbsp Cocoa Powder
100-150mls Oat Milk or Water

Topping:
75g Dark Chocolate
1tsp Coconut Oil

Mix the Dates, Seeds, Oats, Dessicated Coconut and Cocoa Powder in the food processor.
Add Milk or water little by little until mixture forms enough to barely stick. (The amount will sometimes depend on how juicy your dates are).

Press into a tray to desired height.

Melt Chocolate and Coconut oil together and spread evenly on top.

Put in the fridge for an hour to harden and set.

Store in the fridge or they are perfect to freeze.

This mixture made 12 Bars 😊

13/11/2025

A beautifully written testimonial from my client 🤗

Since starting back in September, Elisa has been nothing but positive throughout her journey.
Another highly active client, Elisa has benefited hugely from putting more focus on her day to day nutrition, and adding some small changes with meal timing around her training schedule.

She's seen big changes in body composition too, with a decrease in body fat whilst increasing muscle mass 💪🔥
As a result of her hard work, she has hit new PB's in her lifts and her running.

She's an absolute delight to work with.
So polite, so positive and always looking to improve 😊

2 big days out coming up, and I wish her all the best in both.
Hyrox this weekend and the Waterford Half in 2 weeks time.
Absolutely no bother to her 💪💯

10/11/2025

Thank you 💛

Denise is the epitome of consistency.
A grafter when it comes to her training, she is constantly looking for the next challenge to work towards.
I've worked on and off with Denise, sometimes just a tidy up phase/ accountability or preparation for an event, and each time, her mindset and focus is nothing but admirable.
Training out of Icon Fitness in Wexford with some of the fittest (and nicest) people around, she is surrounded with like minded people 💪

She is one of the friendliest and most down to earth people I've met and an absolute pleasure to work with.

Wishing her the very best of luck in Hyrox Dublin this weekend. As usual, she'll empty the tank, and give it everything she has 🔥🤗

06/11/2025

Welcome to my page and KM Nutrition.
To anyone who's been here from the start, thanks for sticking around 😊🙏
I'm not good with social media, so you'll get a mixed bag of work stuff, personal life, and things I just find interesting.
Time is scarce, and I tend to spend it other ways when I'm off work.
But to any new followers, this is a little about me, my history, where I am today, and how I built my love for nutrition 🩷

02/11/2025

Client:

Well, I could talk for days about this girls progress,
but I feel anyone who knows her, will have seen the changes she's made.
From a health perspective and also, how much her confidence has grown 🤗

I've had many enquiries and new clients who have come to me from Fionas recommendations, and I can't thank her enough 💛

I absolutely loved working with Fiona because we started from scratch.
Learning the ins and outs of Calories, macros, food quality, meal prepping, meal timing, all while practising to apply it and getting in her daily movement.

It's not easy.
And it's definitely something you have to want, something you want to change.
But she did it. She put in the work.
Every week. Every Check-In.

Fiona finished her 12 Week programme last Christmas and has come into me numerous times throughout this year for follow-up appointments.
She's had Summer, a holiday and different events throughout the year, and she has still continued to progress 🔥🤗

Somehow, I think I need to get her back in soon after a double win by the Martins 😂

Thank you so much for your lovely testimonial Fiona 🙏✨️

02/11/2025

Body Recomposition 💪
Can it be achieved whilst in a calorie deficit?

The answer is YES.
But a very slight one, whilst making sure you're ticking all the right boxes daily ✅️

Using one of my clients progress this year as an example 😊

Scales weight was 2.4kg loss.
When in fact she reduced her body fat precent from 32.5% down to a healthy 24.9%.
She dropped 3.2kg bodyfat alone from her mid section.
These numbers are huge for someone in the 60kg bracket and very noticeable in the mirror/ in clothes etc, so it would be frustrating if only focusing on the scale weight.

Address

KM NUTRITION, Retail Centre, Wellingtonbridge
Wexford
Y354E2X

Opening Hours

Thursday	8am - 3pm
Friday	8am - 3pm
Saturday	8am - 3pm

Telephone

+353879334615

Website

http://www.kmnutrition.ie/

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