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NKD Nutrition Coaching highly ambitious women to drop body fat & tone up without having to waste time tracking calories! Ready to feel incredible NKD?

Holding on to the last of the summer before it’s time to get the heating on A few new and a few that didn’t make it to t...
18/10/2026

Holding on to the last of the summer before it’s time to get the heating on

A few new and a few that didn’t make it to the grid behind the scenes

What an amazing time it has been ❤️☀️🍱

Sometimes, especially when I’m in a dieting phase, I really don’t want to think about food.I don’t want to spend 20 minu...
14/10/2026

Sometimes, especially when I’m in a dieting phase, I really don’t want to think about food.

I don’t want to spend 20 minutes deciding what I’m having for lunch.

I don’t want to create a complicated recipe with 17 ingredients.

I just want to know what I’m eating, know it’s going to keep me full and get on with my day.

And THAT is where having a few simple meals in the bank is so helpful.

As much as I love interesting foods, variety and experimenting with different flavours, sometimes basic “diet food” is exactly what I want.

And that is also perfectly okay.

So I’ve put together a really simple day of eating that comes in around 1600 calories and 140g protein, using foods you can easily throw together without overthinking it 👇

🍳 BREAKFAST
2 boiled eggs
1 slice wholemeal toast
40g avocado
100g tomato

325 calories | 18g protein

🥒 SNACK
80g tuna in spring water
100g cucumber

110 calories | 21g protein

🍗 LUNCH
100g cooked chicken breast
100g cooked brown rice
100g broccoli
5g olive oil

350 calories | 36g protein

🥤 SNACK
30g whey protein powder
150ml semi-skimmed milk

185 calories | 25g protein

🐟 DINNER
100g salmon fillet
180g sweet potato
150g asparagus

390 calories | 25g protein

🍓 DESSERT
180g 0% Greek yoghurt
100g mixed berries

150 calories | 18g protein

Simple. Filling. Protein-focused. No faffing.

And you absolutely do NOT need to eat like this every day.

The point is having options in your bank for those days when you just want food to be easy.

Save this for one of those days 🫶

And follow Georgia Rae | Women's Behaviour Change & Weight Loss Coach for more realistic fat loss tips for busy women.

She didn’t want to spend her 30th birthday hiding from the camera, picking apart how she looked or wishing she’d started...
13/10/2026

She didn’t want to spend her 30th birthday hiding from the camera, picking apart how she looked or wishing she’d started sooner.

She wanted to walk into her 30th feeling confident, comfortable and bloody amazing. 🥂✨

So we gave her a goal to work towards.

And having a bigger goal like this can be brilliant for motivation.

But the truth is, you don’t get there by being “perfect” for months.

You get there by consistently doing the small things that move you closer.

For us, that meant creating a few non-negotiables that she could actually stick to every day.

Making sure she was eating enough protein.

Getting her steps in.

Drinking enough water.

Building balanced meals.

And learning how to stay consistent even when life was busy.

Because I know this is where so many women struggle.

You have a big goal in your head, whether that’s a birthday, holiday, wedding, a dress you want to wear or simply wanting to feel confident in yourself again.

So you think you need to go ALL IN.

Cut out everything you love.

Eat tiny portions.

Spend hours in the gym.

Be “perfect” every single day.

And then real life happens.

You’re busy. You’re tired. You have plans. You fancy a takeaway.

Suddenly the plan feels impossible to stick to and you’re back to square one.

But it doesn’t have to be that way.

You don’t need big, crazy restrictions to make progress.

You need small actions that you can repeat consistently.

Because one high-protein breakfast won’t transform your body.

One walk won’t transform your fitness.

One good day won’t change everything.

But doing those things again and again?

That’s where the magic happens.

And before you know it, the goal that felt so far away is suddenly right in front of you.

That’s exactly what we worked on together, and watching her become more confident in herself along the way has been the best part. 🤍

So if you’ve got a goal coming up and you want to feel amazing when you get there, message me and let’s have a chat about how we can get you feeling amazing too. ✨

Beefy boys is a YES from me 😍Imagine not spending holidays worrying about what’s on the menu, panicking about calories o...
12/10/2026

Beefy boys is a YES from me 😍

Imagine not spending holidays worrying about what’s on the menu, panicking about calories or telling yourself you need to be “good” again on Monday.

I follow a flexible approach to eating that allows me to enjoy the foods I love whilst still working towards my goals.

Because I know so many women I speak to would LOVE to feel the same way, but instead…

❌ They look at a restaurant menu before they go and stress about what they can eat.

❌ They skip meals beforehand to “save calories” for dinner, only to arrive starving and struggle to feel in control around food.

❌ They feel guilty after enjoying a dessert or a few glasses of w**e.

❌ They wake up the next morning feeling like they’ve ruined their progress and need to compensate by eating less or doing more exercise.

❌ They avoid social plans altogether because they’re scared of losing control.

And honestly, it doesn’t have to be this way.

Imagine being able to go out for dinner, order what you actually fancy, enjoy a dessert if you want one, and wake up the next morning without guilt, regret or the urge to start another diet.

Imagine losing body fat without putting your entire life on hold.

That’s what having a better relationship with food looks like.

Flexi dieting isn’t about eating whatever you want without any awareness. It’s about learning how to make food fit around YOUR life, rather than making your life revolve around food.

You can enjoy meals out, have chocolate in the house, eat with your family and still make progress towards your goals.

You don’t need to earn your food, punish yourself for eating it or wait until Monday to get back on track.

This is exactly how I approach my own nutrition, and it’s what I help my NKD girls learn to do too.

Because the goal isn’t just to lose weight.

It’s to feel confident in your body, trust yourself around food and actually ENJOY the life you’re living whilst getting there.

If you’re fed up with the all-or-nothing cycle and want to learn how to lose weight without giving up the foods and experiences you love, send me FLEXI and let’s chat. 🤍

I know that for some, the weeks begin on a high and then motivation slowly dwindles away…Leading to an endless cycle of ...
11/10/2026

I know that for some, the weeks begin on a high and then motivation slowly dwindles away…

Leading to an endless cycle of feeling frustrated with yourself, and potentially turning into self sabotage mode - this was me this last week!

Started with really good intentions but then something got in the way or came up every single day which then left me snacking on foods that were not ideal and actually made me feel even worse.

So today, I have spent the afternoon, making sure that I have a much better plan in place including contingencies for when things don’t quite work out how I want them to!

Here are 10 tips that I am going to follow to get myself (and you) back on it and bursting with motivation again:

1- Prioritise fresh air and sunlight- make sure you get outside every day - even for just 10 minutes

2- Set aside 10-20 mins to plan ahead for the week! Include things like, scheduling in exercise, mapping out your meals and factoring in down time

3- Get your morning and evening routines in check. Having solid routines in the morning and night makes life a lot easier!!

4- Swap one snack per day with a protein source

5- Stay hydrated! So many of us are dehydrated it’s unreal!!

6- Get accountable. Tell someone you’re doing these things and ask them to check in with you regularly

7- Dedicate 10-15 minutes before bed to recap on the day and have a loose plan for the following

8- Always write a shopping list before going to the supermarket. That way, you’ll have a clear picture of what to buy and won’t end up forgetting things or throwing unnecessary food in the trolly

9- Base meals around a protein source. Make sure each meal has a good serving of protein (20-30g)

10- Reach out for help if you need it. So many women think they can do it alone and the reality is, they end up overwhelmed, confused and frustrated that they’re not getting the results they deserve!

You don’t need to eat chicken and eggs every day to hit 130g+ protein 👇If you’re trying to lose body fat and every meal ...
09/10/2026

You don’t need to eat chicken and eggs every day to hit 130g+ protein 👇

If you’re trying to lose body fat and every meal is starting to feel like another protein calculation, this is your reminder that it doesn’t have to be complicated.

Here’s what a 1500 calorie, 130g+ protein day could actually look like:

🥣 Breakfast: Greek yoghurt bowl with berries, granola, peanut butter & honey

🥩 Lunch: Beef mince rice bowl with peppers, onions, salsa & light cheese

🍌 Snack: Protein shake + banana

🐟 Dinner: Salmon, baby potatoes, broccoli & herby cream cheese

Around 1500 calories and 130g+ protein.

No chicken breast.
No eggs.
No boring “diet” meals.

And importantly, you don’t need to eat exactly like this every day either.

This is why I don’t give my clients a rigid meal plan and tell them to follow it perfectly.

We build a way of eating that works around their life, their preferences and the foods they actually enjoy.

Because losing weight shouldn’t mean eating the same 5 meals on repeat or spending your entire day thinking about protein.

Save this for your next food shop 🛒

And if you want to lose weight without making food your entire personality, drop me a follow Georgia Rae | Women's Behaviour Change & Weight Loss Coach

“I’m so busy, I really struggle with time to make progress.”I hear this ALL the time.Work. Kids. School runs. Housework....
06/10/2026

“I’m so busy, I really struggle with time to make progress.”

I hear this ALL the time.

Work. Kids. School runs. Housework. Social plans. A never-ending to-do list…

And when you’re short on time, it’s so easy to grab whatever is quickest, eat on the go, skip meals and then end up absolutely starving later.

Then you feel like you need to be “good” the next day.

And the cycle starts again.

My client was exactly this kind of busy.

She didn’t suddenly get loads of spare time.

She simply learned how to make better choices with the time she actually had.

Quick meals.
Convenience foods that still worked towards her goal.
Simple swaps.
Planning ahead when she could.
And most importantly, learning that her food didn’t have to be perfect to get results.

And the result?

2½ STONE DOWN. 👏🏼

This is why I don’t believe you need to put your life on hold to lose weight.

You don’t need hours in the kitchen.

You don’t need to cook everything from scratch.

You don’t need to say no to every takeaway or social plan.

You need a strategy that works when life gets BUSY.

Because life isn’t going to suddenly become less busy.

And imagine how good it would feel to finally stop constantly thinking:

“I’m too busy.”
“I’ll start again Monday.”
“I haven’t got time.”
“I’ve ruined it now.”

And instead feel confident that you know exactly what to do, even when life is hectic.

To lose the weight, feel good in your clothes and still have a life outside of your diet.

That’s what I want for you.

If you’re ready to stop waiting for life to calm down and learn how to lose weight around your actual life, DM me BUSY and let’s have a chat and see how I can help 🤍

**If you’re short on time and convenience food is part of your normal week, I don’t want you to stop buying it. I want y...
05/10/2026

**If you’re short on time and convenience food is part of your normal week, I don’t want you to stop buying it. I want you to get better at choosing it.**

Because I work with a LOT of busy women.

Work. Kids. School runs. Meetings. Activities. Social plans. Life.

And sometimes you simply **do not have time to prep a perfectly balanced meal from scratch.**

That doesn’t mean your fat loss has to go out the window.

The problem isn’t convenience food.

It’s believing that your only options are:

❌ Skip the meal
❌ Grab whatever you fancy because you’re starving
❌ Have a tiny “healthy” option that doesn’t fill you up
❌ Wait until you get home and then eat everything

There are SO many better choices available when you know what to look for.

A supermarket meal deal can work.

A ready meal can work.

A sandwich can work.

Food from a coffee shop can work.

Food from a service station can work.

You just need to start looking at the **overall choice**, rather than labelling foods as good or bad.

I’d be looking for things like:

👉 A decent source of protein

👉 Something that will actually fill you up

👉 A sensible balance of carbs, fats and fibre

👉 Easy swaps that make the meal more satisfying

👉 Options you genuinely enjoy and will actually want to eat

And most importantly...

**STOP waiting for the perfect option.**

Your nutrition doesn’t need to be perfect to work.

Sometimes the best choice is simply the **better choice available in that moment.**

That is real-life fat loss.

Not meal-prepping 21 perfectly balanced meals every Sunday.

Not carrying Tupperware everywhere you go.

Not living on chicken and broccoli.

Learning how to make good decisions **when life is busy.**

💾 **SAVE this for the next time you’re rushing around and need to grab food quickly.**

And because I know this is something SO many busy women struggle with, I’ve put together a

FREE Grab & Go Guide

Packed with convenient food ideas and better choices for when you’re short on time.

👇 Comment “GRAB” and I’ll send it over.

Follow Georgia Rae | Women's Behaviour Change & Weight Loss Coach for realistic fat loss advice for busy women, without making food your entire personality.

My little pumpkin 🎃
04/10/2026

My little pumpkin 🎃

This phrase needs to get in the bin.. “I’ve only lost Xkg” 🫠Because why are we so quick to dismiss our own progress?!Yes...
02/10/2026

This phrase needs to get in the bin..

“I’ve only lost Xkg” 🫠

Because why are we so quick to dismiss our own progress?!

Yes, I want you using the scales. They’re a really useful tool for tracking progress and seeing what’s happening over time.

But they are a tool, not the be all and end all.

Your weight is going to fluctuate. A LOT.

Your cycle, water retention, salty meals, carbs, stress, sleep, digestion and even a harder training session can all have an impact on what the scales say.

And if you’re building muscle, getting stronger and changing your body composition, the scales might not move as quickly as you expect either.

You can be losing inches, looking leaner, feeling stronger and your clothes fitting better while the number barely changes.

And sometimes we’ll deliberately use maintenance calories or a period of higher calories as part of the bigger picture too. That doesn’t mean you’re not making progress.

So if you’ve lost 3kg...

You haven’t “only” lost 3kg.

You’ve lost 3kg.

And as you can see from this carousel, that is actually a LOT of weight 😂

But it’s not just the weight loss that matters.

Maybe you’re no longer bingeing at the weekend.

Maybe you’re eating breakfast instead of surviving on coffee until lunch.

Maybe you’ve stopped feeling guilty after eating out.

Maybe you’re stronger in the gym.

Maybe your jeans fit better.

Maybe you finally trust yourself around food.

THAT is progress too.

Use the scales as a tool.

Don’t use them as the sole measurement of whether you’re doing a good job.

And please, for the love of chicken w**e, stop putting the word “only” before your weight loss.

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