Elmia Hansen Nutritionist

23/04/2026

Why Electro Muscle stimulation?

23/04/2026

Winter special now on from 27 April to 31 July 2026.

23/04/2026

Winter special running 27 April to 31 July 2026

16/04/2026

A new way to order your favourite meals!
Scan the QR code and fill in the online form📝

16/04/2026

A new way to order your favourite meals!
Scan the QR code and fill in the online form📝
Elmia Hansen

11/04/2026

This recipe is super easy and perfect for packing lunches for school or work. The issue many people face is failing to plan meals ahead. This often leads to unhealthy choices. That's exactly what we're trying to prevent. 💪🏼🍎

09/04/2026

07/04/2026

🥑 WHY HEALTHY FATS ARE IMPORTANT IN YOUR DIET 🥑

Fats are often misunderstood, but healthy fats are essential for your body — especially when you’re trying to lose fat, build muscle, and stay healthy.

Here’s why you should NOT cut healthy fats:

1. Healthy Fats Give Long-Lasting Energy
Unlike carbs, fats provide slow, steady energy and help keep you fuller for longer.
This helps reduce snacking and overeating.

2. Fats Support Hormones
Healthy fats play a major role in hormone balance.
Low fat diets can lead to:
• Hormone imbalances
• Low energy
• Increased hunger
• Slower metabolism

3. Fats Help With Fat Loss
Yes — eating healthy fats can actually help you lose fat:
• Keeps you fuller for longer
• Reduces cravings
• Prevents overeating
• Supports metabolism

4. Fats Help Your Body Absorb Nutrients
Your body needs fat to absorb important vitamins:
• Vitamin A
• Vitamin D
• Vitamin E
• Vitamin K

Without healthy fats, your body can’t properly use these nutrients.

5. Fats Support Brain & Cell Health
Healthy fats help with:
• Brain function
• Mood
• Memory
• Cell repair
• Skin health

Healthy Fats To Include
✔️ Avocado
✔️ Nuts
✔️ Seeds
✔️ Olive oil
✔️ Peanut butter (in moderation)
✔️ Fatty fish
✔️ Eggs

Portion Guide
Healthy fats are important — but still calorie dense:
• 1 thumb oil
• Small handful nuts
• ¼ avocado
• 1 tbsp seeds or nut butter

Balance is key — not too much, not too little.

Remember NB:
Carbs = quick energy
Protein = muscle repair
Healthy fats = hormones, fullness & health

01/04/2026

Stay on track with your health goals this Easter Week🐣

Reminder: Easter is a DAY… not the whole week 😉

You can absolutely enjoy your treats AND stay on plan
✨ 1 hot cross bun… not 6
✨ 1 Easter egg… not the whole box
✨ Have good protein snacks like lean biltong on hand when next to the braai
✨Prepare healthy food like Steak and salads in stead of high fat and saucy foods.

It’s all about balance, not restriction 💪🏼

Stay consistent with your meals, and enjoy the special moments without overdoing it 🌿
TIP:
If you know when your big meals are plan the rest of the day to be as healthy as possible.
✔️Tuna salad with salad ingredients
✔️Low carb wrap with chicken breast and salad

You’ve worked hard — don’t let a few days turn into a setback!
We’ve got this!🐇

Elmia Hansen

31/03/2026

THE IMPORTANCE OF CARBOHYDRATES WHEN YOU’RE ACTIVE

Carbohydrates are NOT the enemy — especially when you’re exercising.
They are your body’s main source of energy and play a huge role in performance, fat loss, and recovery.

Here’s why carbs are important 👇

Carbs = Energy
Carbohydrates fuel your workouts. Without enough carbs you may feel:
• Tired
• Weak
• Dizzy
• Low on motivation
• Struggling during workouts

Carbs Help Protect Muscle
When carbs are too low, your body can start using muscle for energy.
Eating carbs helps protein build and maintain lean muscle.

Carbs Can Help With Fat Loss
Eating the right amount of carbs:
• Improves workout performance
• Helps burn more calories
• Reduces cravings
• Supports metabolism

Carbs Help Focus & Mood
Low carb intake can lead to:
• Brain fog
• Headaches
• Irritability
• Low energy

Best Carbs To Include
✔️ Sweet potato
✔️ Rice
✔️ Potatoes
✔️ Oats
✔️ Fruit
✔️ Whole grains
✔️ Wraps

⚖️ Balance is Key
A simple healthy plate:
• ¼ Protein
• ¼ Carbohydrates
• ½ Vegetables

Remember:
Active body = Needs fuel
Carbs = Fuel for performance, fat loss & recovery

Don’t cut on carbs, just balance it✔️

27/03/2026

As easy as 1,2,3
Get meals delivered to your door.
Freeze.
Defrost.

20/03/2026

Our challenge launched TODAY!
Excited is an understatement🔥

🔥 NUTRI-SCULPT 6 WEEK CHALLENGE 🔥

Ready to transform your body, boost your energy, and build sustainable healthy habits? 💪✨

Join our 6 Week Nutri-Sculpt Challenge starting 20 April and take the guesswork out of your fitness journey!

✔️ Individually calculated nutritional needs
✔️ Easy-to-follow meal plan
✔️ Delicious, healthy recipe ideas
✔️ Structured workout plan updated every 2 weeks.
✔️ Coaching & accountability to keep you on track
✔️ Weekly educational videos + Q&A support

This is not a quick fix — it’s a lifestyle upgrade designed to help you feel confident, strong, and in control of your health 🙌

🚫 No products needed
💰 Only R650 for the full 6 weeks

Spots are limited, so don’t miss out!

📩 Register now:
Elmia – 079 604 8734

Let’s do this together 💥 Your future self will thank