Katie Parsons Fitness

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Online trainer and nutritionist via
Qualified Nutritionist (BSc Human Nutrition)

Email: [email protected]
Website: KatieParsonsFitness.co.nz

15/06/2026

Recipe below 👇

100ml trim milk
100g Greek yoghurt
2.5 Tbsp chia seeds
1/2 cup frozen mixed berries (as you can see I guesstimate)
1 Tbsp collagen powder
1 scoop whey protein isolate

Mix and leave overnight or at least a few hours for the chia seeds to puff up and soak in all the goodness 🙌🏻

Another one of my fave combos is frozen mango, coconut milk and vanilla whey isolate 🤤

To optimally function in terms of metabolism, mood, energy and recovery you want 25g+ protein in the morning and I find this is one of the easiest ways to do this when on the go before work

10/06/2026

Make your workouts intentional 🧠✨

I find these are somewhat underrated tbh!?

back in the rotation because they’re sooo efficient 🔥

And because I hate doing them (so HARD 🥵) it means I need all of the above because ive put them off for so long haha

Choose a single leg exercise to incorporate into your workouts to keep you balanced 💯

Because reverse lunges use so many muscles at once, your heart rate will raise higher than hip thrusts, RDL’s etc so if fitness is your goal (as well as 🍑 growth) these are for you

06/06/2026

Have you ever noticed that the people you think look the most magnetic and beautiful are actually just showing signs of health?

Having bright eyes, glowing skin, luscious hair & vitality are all signs of being nourished and thriving in their wellness 🤍 🌱

Eat like you respect your body and you will not only feel amazing, but you will notice your features shine ✨

Personalised nutrition plans on via link in bio 🔗

01/06/2026

Make the most of your healthy eating efforts by understanding why combinations like this matter ↓

A lot of people focus on macros (protein, carbs, fats) and calories, but with my clients I also put emphasis on ✨ micronutrients ✨

Eating protein, fats and high fibre carbs together slows digestion so you are satisfied for longer and don’t have an energy crash

Bone broth = collagen and honestly I can’t stand drinking it on its own haha

Olive oil (or other healthy fats) helps fat soluble nutrients absorb; so if you’re having foods like carrots, tomato capsicum and spinach which contain beta carotene (amazing for skin and eye health!) it means you get the most nutrient benefit

Lemon juice (or any vitamin C) helps to absorb iron from spinach (or other plant iron like lentils)

Pairing fruit with protein controls blood sugar levels and keeps you satisfied for longer and supports the anti oxidants/recovery by providing amino acids

Potato provides starch as fibre (prebiotics) and fermented foods like sauerkraut provide probiotics

There are so many magic food combos that are slept on!

DM for info on personalised nutrition plans 🤍

26/05/2026

Reps and sets below 👇

• 3x10 pull ups (banded as needed - 3 counts down; slow eccentric aids muscle growth). I also look warped because I shot this one in 0.5 ha

• 4x10 good mornings - felt strong on these today!! Again slow eccentric

• 4x10 smith machine KAS Glute bridge - avoid momentum and rushing as that burn sinks in 🍑

• 4x10 ascending weight shoulder press, although my last set finished at 6 reps because i failed 💪🏻

Day 22 of locking in post holiday and I LOVE how my strength is coming back

Next challenge intake June 1st - sign up on my website in bio 🥰

Why you should be eating anti-inflammatory foods 👇🏻 They work by reducing free radicals in the body via antioxidants and...
28/06/2024

Why you should be eating anti-inflammatory foods 👇🏻

They work by reducing free radicals in the body via antioxidants and omega-3’s

Free radicals are unstable molecules which can build up in molecules and damage DNA, cells and proteins 🧬

This is what ultimately leads to disease which is why implementing these foods is so important!

Free radicals build up from mental stress, pollution, processed foods, excessive exercise, infection and ageing

The affect these foods have:
• lower blood pressure
• boost cognitive function
• reduced risk of cancer, diabetes, heart disease, arthritis, depression and alzheimers

There are so many other anti-inflammatory foods including tomatoes, blueberries, cherries, oranges, almonds and walnuts - give some of these a go and feel the difference 🍒

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