SA Body Analysis & Nutrition - SABA

02/06/2026

Stop trying to shrink your body by eating less.

Start fuelling it for the change you actually want.

Restricting calories to the point where your body is fighting to survive doesn’t create body composition change. Quite the opposite. It creates muscle loss, metabolic adaptation, misery, and a harder road every single time you try again.

Body composition change requires fuel.

It requires adequate protein to protect and build muscle.

Carbohydrates to support movement and training.

Healthy fats to support hormonal function.

And a deficit that is moderate and sustainable.

The goal isn’t a smaller version of you. It should be a stronger, leaner, more independent and functional version of you. And that requires a completely different mindset around food.

That shift is important but it’s also hard.

Preconceived ideas about dieting don’t just disappear. Diet culture has spent years telling us that eating less and moving more is the answer. It’s not that simple.

If you’re struggling to make that shift, a nutrition consult is a good place to start.

01/06/2026

Want to lose fat and keep it off?

Some ways to fail:
-Cutting out entire food groups.
-Excessively restricting calories.
-Following an unsustainable diet.
-Having an all or nothing mindset.

The successful approach:
-A balanced diet.
-A moderate deficit.
-Sustainable movement.
-Patience.

24/05/2026

If you have your macro targets, tracking your food and not seeing body composition results, don’t cut your calories as the first reaction.

Check your tracking accuracy first.

Most people are making at least one of these mistakes without realising it.

If you need any help with tracking, come in for a body scan and I’ll be happy to chat you through some tips and tricks to tracking fast and accurately.

23/05/2026

Slowly gaining weight & not sure why?

You are not alone. It’s more common than you think. Portion sizes have a way of creeping up without you noticing, and what felt like a normal plate five years ago may look very different today.

The hand method uses your palm, cupped hand, fist and thumb as a portable portion guide.

The plate method divides your plate into non-starchy vegetables, lean protein and starchy carbohydrates.

No scales, no app, just a simple visual check in to see where your portions are sitting right now.

For a full breakdown on how to apply tracking into real life based on your goals, check out the next newsletter by signing up at www.sabodyanalysis.com.au

18/05/2026

The most common reason people do not build muscle after 30 is not a lack of knowledge. It is not starting.

You do not need a gym. You need a form of resistance training you will actually show up for. Bodyweight, bands, a class you enjoy, a friend to keep you accountable. Find it and be consistent.

Today’s newsletter covered exactly what to eat and how to train.

Missed out? The link in bio to subscribe.

16/05/2026

One of the most common questions after a body scan is why strength is going up but the numbers are not changing.

The answer is physiology, not a problem with your scan or your training. Neural adaptation is real progress. It just does not show up on the result sheet yet.

Stay consistent, eat enough protein, and trust the process. 💪

Book a scan to find out what you are made up of, and have a trained & experienced body composition analyst and nutritionist interpret the results for you. Link in bio.

Photos supplied by the best powerlifting gym and coaches in Adelaide.

16/05/2026

Muscle loss starts at 30. But it is not inevitable.

Find a class you enjoy, grab a friend and show up consistently. That is genuinely where it starts.

This Monday’s newsletter covers the protein, the training and the one supplement actually worth taking.

Link in bio to subscribe and find out more.

08/05/2026

Some of you will remember Steph from her time at Saba. She needs our support right now.

If you are a local business owner open to sponsorship or partnership, or if you simply want to help her get there, she would love to hear from you.

Even sharing this post helps more than you might think.

Her fundraising page is here: https://asf.org.au/campaigns/stephanie-trzcinski/australian-olympic-campaign–stephanie-trzcinski

Let’s help get Steph to the Olympics 💪

I am Stephanie Trzcinski, current Australian Softball Team Member, aiming to qualify and compete at the LA 2028 Olympic Games

06/05/2026

Carrot cake, but make it breakfast!

Warming, naturally sweet, and actually keeps you full. Balanced with carbs for energy, fibre for fullness, and fats for satisfaction.

Easy to prep, easy to stick to.
That’s what makes it work.

Let me know if you give it a try.

Enjoy.

04/05/2026

If you need holistic support with your health, mindset and nutrition, one on one health and wellness coaching may be right for you

Get in contact and let’s see if it’s the right fit