Nurture By Steph

Nurture By Steph Specialist women's nutrition coach

03/09/2026

A little behind the scenes of what actually happens when you submit a check in with me 🫶🏼

It’s SO much more than just looking at your weight and deciding whether your calories need to change.

I’m looking at the whole picture … how you’re feeling, hunger, energy, digestion, sleep, adherence, your measurements, macros, steps AND progress photos. Then I’m putting all of that together to decide what you need next.

For Paige, she’s around 12 weeks into her deficit and sitting in such a beautiful spot, so rather than pushing harder, we’re planning a refeed at her next check in 🤍

Good coaching isn’t about constantly changing things. Sometimes the best decision is to stay the course. Sometimes we adjust. Sometimes we pull things back.

It’s about knowing when and why to do each one 👏🏼

POV: it’s 5pm, the kids are hungry, you’re exhausted and you have ZERO desire to cook 🤷🏽‍♀️Here are 6 of my favourite 10...
02/09/2026

POV: it’s 5pm, the kids are hungry, you’re exhausted and you have ZERO desire to cook 🤷🏽‍♀️

Here are 6 of my favourite 10 minute dinner ideas from Woolworths that require basically NO cooking 👏🏼

You can literally grab a few ready made supermarket foods, throw them together and have a balanced, high protein dinner on the table in minutes.

I’ve included the exact products, quantities, calories and protein for every meal so you can screenshot this and take it shopping with you 🛒

SAVE THIS POST for the next night when you have absolutely no idea what to make for dinner!

And if you want more easy, realistic, high protein meal ideas for busy mums, follow along because Coles edition is coming next 👏🏼💕

01/09/2026

You probably already know the basics

🥦 Eat your veggies
🍗 Eat enough protein
🏋🏼‍♀️ Move your body
💧 Drink your water
😴 Get enough sleep

None of this is groundbreaking information. And yet… knowing what to do and actually doing it consistently are two VERY different things.

The women I work with don’t need another list of foods to avoid, another 7-day detox or another “secret” to speed up their metabolism.

They need a plan that fits their actual life. They need to know what to do when the week gets chaotic. They need strategies for weekends, dinners out and busy days. They need accountability when motivation disappears. And they need to stop starting from scratch every Monday.

My clients don’t get results because I know some secret. They get results because we stop chasing shiny objects and start repeating simple habits … consistently, imperfectly and for long enough to actually see the payoff.

The boring stuff works. You just need to make it sustainable 🤍

31/08/2026

If your grip is giving out before the muscles you’re actually trying to train… these could be a game changer 👀💪🏼

I’ve been testing the GRIPPD Grip Shields and they’ve been such a simple addition to my training. No fiddly straps, no wrapping them around the bar … just put them on and lift.

Especially handy for things like RDLs, rows, pulldowns and other pulling movements where grip can become the limiting factor.

If you want to give them a try, you can use my code STEPH10 for 10% off 🤍

August favourites folder 🫶🏼
31/08/2026

August favourites folder 🫶🏼

Code STEPH will now save you 20% off .. which is the perfect excuse to stock up on all your Rule 1 Proteins Australia fa...
27/08/2026

Code STEPH will now save you 20% off .. which is the perfect excuse to stock up on all your Rule 1 Proteins Australia faves!

Shop via the link in my bio or ruleoneproteins.com.au 🩷

26/08/2026

Not every day is going to look like your “normal” day. And that’s not a problem!

You’re going to have days where the kids are sick, you’ve barely slept, work is chaos, dinner plans go out the window and your usual routine just isn’t realistic.

The mistake I see so often is thinking:

“Well, I can’t do my usual workout, so I may as well do nothing.”

“I can’t hit my macros perfectly, so I’ve already stuffed it.”

“I can’t get 10,000 steps so what’s the point?”

BUTTTT this is where flexibility becomes SO important.

Your habits don’t have to be all or nothing!

🏋🏼‍♀️ 60 minute workout → 20 minute home session
🥗 Perfectly planned dinner → easy meal with protein + carbs + veggies
🚶🏼‍♀️ 10,000 steps → 10 minute walk when you get the chance

And sometimes it’s just doing one thing that keeps you connected to the person you’re trying to become.

The goal isn’t to make every day perfect. The goal is to build a lifestyle that can survive the imperfect days.

You don’t need to turn a s**t day into a perfect day. You just need to stop the s**t day from becoming a s**t week.

Save this for the next time life inevitably throws you a curveball!

This is what having a coach is ACTUALLY for 👇🏼Not just giving you a calorie target and a workout plan and saying “good l...
25/08/2026

This is what having a coach is ACTUALLY for 👇🏼

Not just giving you a calorie target and a workout plan and saying “good luck, see you next week!” Because real life is going to happen.

You’ll have a week where the scales don’t move.
You’ll get ridiculously hungry at night.
You’ll have dinners out.
You won’t track perfectly.
The fridge will be empty.
You’ll miss workouts.
You’ll have weeks where everything feels a little bit chaotic.

And none of those things mean you’ve failed or that the plan isn’t working.

My job isn’t to make sure you have a perfect week every week. My job is to help you navigate the imperfect weeks without throwing everything out the window.

Sometimes that means looking at your average weight rather than one weigh in.

Sometimes it means figuring out why you’re starving at 9pm rather than telling you to “have more willpower.”

Sometimes it means working with the random food in your pantry, finding 20 minute workouts, or teaching you how to enjoy a restaurant meal without needing to know the exact calories.

Because ultimately, I don’t want you to become someone who can follow a plan perfectly.

I want you to become someone who knows what to do when life doesn’t go to plan 🫶🏼

24/08/2026

THIS is what I want coaching to do.

Not make your life more complicated. Not give you another list of things you should be doing. But actually take the pressure off.

Having a clear plan means you don’t have to constantly think “what workout should I do?” or “what should I eat this week?”

You can just follow the plan, know you’re doing the right things, and get on with your life.

And when that starts to make you feel more confident, motivated and LESS stressed… that’s a pretty bloody good result 🥹🫶🏼

The goal isn’t to make fat loss harder. It’s to make it feel manageable!

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282 King St
Newcastle, NSW
2300

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