Nurture By Steph

Nurture By Steph Specialist women's nutrition coach

04/06/2026

Save this workout for your next lower body session 📌

A) Belt Squat RDL – 3 x 8-10
B) Dumbbell Bulgarian Split Squat – 3 x 8 each leg
C) Dumbbell Heel Elevated Goblet Squat – 3 x 10-12
D) Cable Glute Kickbacks – 3 x 12 each leg
E) Prone Hamstring Curl Machine – 3 x 6-8
F) Machine Hip Abductions – 3 x 12

03/06/2026

What a privilege it is to have a body that can move, lift, learn, grow, and be challenged.

Not every workout feels easy.
Not every season feels motivating.

But somewhere along the way, my mindset shifted from “I have to” to “I get to.”

I get to move my body.
I get to challenge myself.
I get to build strength.
I get to prove to myself what I’m capable of.

And that’s something I’ll never take for granted 🤍

02/06/2026

“Eat less and move more” sounds simple.But for a lot of mums… it just creates another cycle of guilt, burnout, and feeling like they’ve failed.

Because the problem usually isn’t that women don’t know they should eat well and move their body.

The problem is:
• they’re exhausted
• overwhelmed
• emotionally drained
• constantly putting themselves last
• trying to follow plans that don’t actually fit their lifestyle

You do not need a perfect routine. You need a realistic one. One that supports your energy, your hormones, your mindset, and your season of life.

That’s why I focus so heavily on:
✔️ structure over restriction
✔️ consistency over perfection
✔️ simple meals over complicated plans
✔️ realistic training over all-or-nothing routines
✔️ sustainability over quick fixes

Because a plan that only works in ideal conditions isn’t a sustainable plan 🤍

A lot of women come to me thinking they “just need more willpower.”But after coaching so many mums, I can tell you this:...
01/06/2026

A lot of women come to me thinking they “just need more willpower.”

But after coaching so many mums, I can tell you this:

It’s rarely just about calories, macros, or motivation.

Most women are trying to improve their health while carrying stress, mental overload, broken sleep, emotional eating patterns, guilt, anxiety, and the pressure of putting everyone else first.

And when you’ve spent years starting over, it’s easy to believe you’re the problem.

You’re not.

This is why I believe coaching women has to go deeper than handing out meal plans and tracking numbers.

Yes, nutrition matters.
Yes, habits matter.
But so does emotional support.
So does mindset.
So does having someone help you rebuild trust in yourself again.

Sometimes the biggest transformation isn’t just physical.

It’s finally feeling capable again 🤍

May favourites folder 🤍
31/05/2026

May favourites folder 🤍

28/05/2026

We’ve been conditioned to believe that a woman’s body should look a certain way at all times. Flat stomach, tight waist, no softness, no change, no signs of real life.

But that is not reality. And it is definitely not the standard I want to live by.

A real woman’s body is not a problem to fix.
It is not meant to look the same in every season.
It is not less worthy because it has shape, softness, strength, or change.

This is exactly why I train the way I do ... not to chase perfection, but to build strength, confidence, and a body I can trust and live in.

Because I do not want to belong to the old story that says women are only beautiful when they are smaller. I want to belong to the truth that women are powerful exactly as they are 🤍

As a busy mum, I’m all for keeping things simple when it comes to health and fitness. Creatine is one supplement I genui...
27/05/2026

As a busy mum, I’m all for keeping things simple when it comes to health and fitness.

Creatine is one supplement I genuinely rate!

It’s one of the most researched supplements for supporting strength, power, and repeated high-intensity effort in training. It can help improve performance during workouts, support lean muscle growth and recovery, and even help reduce fatigue so you can keep showing up consistently 💪🏼

As a nutritionist I’m also really mindful about the brands I choose and recommend. And I’ll always recommend

I love that Rule 1 focuses heavily on quality and their whole philosophy is “Better Input = Better Output.” Their products are made with a big focus on sourcing and manufacturing standards, which gives me confidence in what I’m putting into my body.

For me, supplements should be exactly that - a supplement to the basics. Nutrition first, training consistently, then the little extras that help support performance and routine 💪🏼

Is creatine part of your daily routine?

26/05/2026

Banana Biscoff Pudding

Calories: 295 | Protein: 23g | Carbs: 35g | Fat: 8g

Ingredients
▫️ 2 x lotus Biscoff biscuits
▫️ 120g perform banana yoghurt
▫️ 10g frozen banana protein
▫️ 60g banana
▫️ 8g Lotus Biscoff spread

Directions
1. Crush the Biscoff biscuits and add most of them to the bottom of a small bowl or ramekin, reserving a small amount for the topping.
2. In a separate bowl, combine the yoghurt and protein powder until smooth, then spoon over the crushed biscuit base.
3. Top with the sliced banana.
4. Finish with lightly melted Biscoff spread and the remaining crushed Biscoff biscuits.

You’re going to want to save this one! 🤤

Shop with discount code STEPH to save $$

25/05/2026

Being in a build phase as a coach has made me think a lot about identity.

It is easy to feel celebrated when you are lean, smaller, and visibly “losing.”
But when you start intentionally fuelling more, training harder, and allowing your body to change in a different direction, it can feel uncomfortable.

Because the truth is, not every phase of health looks like fat loss.

You cannot live in a deficit forever.
Your body needs food to recover, perform, build muscle, support hormones, and function well long term.

A build phase is not a sign that you are falling off.
It is often a sign that you are finally giving your body what it needs 🤍

24/05/2026

New program feels 😮‍💨

A) Belt squat RDL 3 x 8-10
B) Dumbbell Bulgarian split squat 3 x 8 each leg
C) Dumbbell cyclist squat 3 x 10-12
D) Cable glute kickbacks 3 x 12 each leg
E) Prone hamstring curl machine 3 x 6-8

Lytes to keep me hydrated throughout my session 💦 Lytes helps replenish fluids and nutrients lost through sweat with a combination of 5 different electrolytes.

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282 King St
Newcastle, NSW
2300

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