“FIKA. Pronounced “Fee-ka” – a moment to slow down and appreciate the good things in life.”

— Fika Nutrition

A little about Zoe

I am a qualified nutrition consultant / coach and the creator and owner of Fika Nutrition.

 

Have you tried every “diet” under the sun & haven’t found that “ah ha” moment or sustainable success?

 

My life has been transformed by nutrition & fitness, now I want to pay it forward by helping others to feel the same.

 

I’m on a mission to cut through the noise in nutrition, and debunk the “myths” in the nutrition industry.

Nutrition Programs

Cutting through the noise in nutrition
  • 3 Week Kickstarter

    Designed for those who are familiar with tracking macros, and need that motivation reignited.

  • 9 Week Shapeshifter

    If you have a rough idea of your goals, but simply lack the motivation or knowledge to start, then this program is for you.

  • 13 Week Lifestyle Transformation

    If you feel overwhelmed by your current habits and lifestyle, and don’t know where to start, this program is for you

  • 16 Week Platinum Package

    Get into the best shape of your life, and stay that way.
    Sustainable changes that’ll get you to where you want to be, but most importantly, how to stay there.

A Fresh Approach To Health & Life

One on one, personalised online nutrition coaching and macro tracking that does not encourage restriction or elimination, but rather moderation!

Tailored programs, to suit you, your lifestyle and your individual goals

Tailored meal plan examples for those who are not interested in tracking calories / macros

24/7 online support between yourself and your coach available

Shop our latest recipe ebook

``Impress your guests``
My aim through this Ebook is to uncomplicate nutrition and healthy living. I want to empower you with the knowledge and arm you with the recipes to make living your healthiest and happiest life sustainable and enjoyable!

Testimonials

I am taking many things away from my learnings, the major theme came out in one of your thought provoking emails how do I control my environment or does my environment control me.
Food, exercise, sleep, meditation, is so easily found second to other agendas and outcomes.
Your coaching and program is thought provoking authentic and empowering.

Mike, 9 Week Shapeshifter.

Your positivity and awesomeness in my life has been such a blessing.
I appreciate everything you have done for me!
I went into this thinking I was going to have to diet, cut out all the things that I love and that was the furthest thing from the truth.
I saw the good things that I could eat.
The best choices I could make for myself and be FULL every day while I was “working on my nutrition”.

Jen, 13 Week Transformation.

“I just want to say the biggest THANK YOU to you. I cannot even begin to explain the way you have changed my eating habits and most importantly mindset towards food. You have made it so sooo easy to stick to and follow, your program is the most committed I have ever been to changing my eating habits in my life and that’s all because of you.

I have lost 3.7kg and reduced my period pain that has been with me for 11 years all in the past 3 months… who would have thought that would happen?!”

Lauren

Not Sure Where To Start?

I have put together a mini guide to set you off on your journey. And it’s 100% FREE!

Blogs

Eating out, and being social…guilt free

Eating out, and being social…guilt free

Over the course of the coming weeks / months, I hope to educate, inspire, cut through the noise, debunk the myths and hopefully give you some of those “ah ha” moments… in a nut shell, you guys are coming out of isolation knowledgeable AF!

A common theme over the last few weeks within my clients is hydration (or lack of hydration!) so I figure what better topic to start on for Fika’s nugget #1!

It is suggested that the average person, who is fairly inactive, requires a minimum of 10-12 cups of water per day. However, in my personal opinion, this amount is far too low for anyone who is active / adding exercise into their routine, as these people need to replace the fluid lost during exercise as well. (Depending on your size and perspiration rate, you lose about four cups of water per hour of exercise)

Thou should not fear carbs

Thou should not fear carbs

Over the course of the coming weeks / months, I hope to educate, inspire, cut through the noise, debunk the myths and hopefully give you some of those “ah ha” moments… in a nut shell, you guys are coming out of isolation knowledgeable AF!

A common theme over the last few weeks within my clients is hydration (or lack of hydration!) so I figure what better topic to start on for Fika’s nugget #1!

It is suggested that the average person, who is fairly inactive, requires a minimum of 10-12 cups of water per day. However, in my personal opinion, this amount is far too low for anyone who is active / adding exercise into their routine, as these people need to replace the fluid lost during exercise as well. (Depending on your size and perspiration rate, you lose about four cups of water per hour of exercise)

How do we eat, to feel full?

How do we eat, to feel full?

Over the course of the coming weeks / months, I hope to educate, inspire, cut through the noise, debunk the myths and hopefully give you some of those “ah ha” moments… in a nut shell, you guys are coming out of isolation knowledgeable AF!

A common theme over the last few weeks within my clients is hydration (or lack of hydration!) so I figure what better topic to start on for Fika’s nugget #1!

It is suggested that the average person, who is fairly inactive, requires a minimum of 10-12 cups of water per day. However, in my personal opinion, this amount is far too low for anyone who is active / adding exercise into their routine, as these people need to replace the fluid lost during exercise as well. (Depending on your size and perspiration rate, you lose about four cups of water per hour of exercise)

5 Nutrition Myths that need to GO

5 Nutrition Myths that need to GO

Over the course of the coming weeks / months, I hope to educate, inspire, cut through the noise, debunk the myths and hopefully give you some of those “ah ha” moments… in a nut shell, you guys are coming out of isolation knowledgeable AF!

A common theme over the last few weeks within my clients is hydration (or lack of hydration!) so I figure what better topic to start on for Fika’s nugget #1!

It is suggested that the average person, who is fairly inactive, requires a minimum of 10-12 cups of water per day. However, in my personal opinion, this amount is far too low for anyone who is active / adding exercise into their routine, as these people need to replace the fluid lost during exercise as well. (Depending on your size and perspiration rate, you lose about four cups of water per hour of exercise)

Can a lack of sleep impact your progress?

Can a lack of sleep impact your progress?

Over the course of the coming weeks / months, I hope to educate, inspire, cut through the noise, debunk the myths and hopefully give you some of those “ah ha” moments… in a nut shell, you guys are coming out of isolation knowledgeable AF!

A common theme over the last few weeks within my clients is hydration (or lack of hydration!) so I figure what better topic to start on for Fika’s nugget #1!

It is suggested that the average person, who is fairly inactive, requires a minimum of 10-12 cups of water per day. However, in my personal opinion, this amount is far too low for anyone who is active / adding exercise into their routine, as these people need to replace the fluid lost during exercise as well. (Depending on your size and perspiration rate, you lose about four cups of water per hour of exercise)

Nutrition for training & body composition

Nutrition for training & body composition

Over the course of the coming weeks / months, I hope to educate, inspire, cut through the noise, debunk the myths and hopefully give you some of those “ah ha” moments… in a nut shell, you guys are coming out of isolation knowledgeable AF!

A common theme over the last few weeks within my clients is hydration (or lack of hydration!) so I figure what better topic to start on for Fika’s nugget #1!

It is suggested that the average person, who is fairly inactive, requires a minimum of 10-12 cups of water per day. However, in my personal opinion, this amount is far too low for anyone who is active / adding exercise into their routine, as these people need to replace the fluid lost during exercise as well. (Depending on your size and perspiration rate, you lose about four cups of water per hour of exercise)

Are you eating enough?

Are you eating enough?

Over the course of the coming weeks / months, I hope to educate, inspire, cut through the noise, debunk the myths and hopefully give you some of those “ah ha” moments… in a nut shell, you guys are coming out of isolation knowledgeable AF!

A common theme over the last few weeks within my clients is hydration (or lack of hydration!) so I figure what better topic to start on for Fika’s nugget #1!

It is suggested that the average person, who is fairly inactive, requires a minimum of 10-12 cups of water per day. However, in my personal opinion, this amount is far too low for anyone who is active / adding exercise into their routine, as these people need to replace the fluid lost during exercise as well. (Depending on your size and perspiration rate, you lose about four cups of water per hour of exercise)

Should I eat before I train?

Should I eat before I train?

Over the course of the coming weeks / months, I hope to educate, inspire, cut through the noise, debunk the myths and hopefully give you some of those “ah ha” moments… in a nut shell, you guys are coming out of isolation knowledgeable AF!

A common theme over the last few weeks within my clients is hydration (or lack of hydration!) so I figure what better topic to start on for Fika’s nugget #1!

It is suggested that the average person, who is fairly inactive, requires a minimum of 10-12 cups of water per day. However, in my personal opinion, this amount is far too low for anyone who is active / adding exercise into their routine, as these people need to replace the fluid lost during exercise as well. (Depending on your size and perspiration rate, you lose about four cups of water per hour of exercise)

Golden Nuggets

Golden Nuggets

Over the course of the coming weeks / months, I hope to educate, inspire, cut through the noise, debunk the myths and hopefully give you some of those “ah ha” moments… in a nut shell, you guys are coming out of isolation knowledgeable AF!

A common theme over the last few weeks within my clients is hydration (or lack of hydration!) so I figure what better topic to start on for Fika’s nugget #1!

It is suggested that the average person, who is fairly inactive, requires a minimum of 10-12 cups of water per day. However, in my personal opinion, this amount is far too low for anyone who is active / adding exercise into their routine, as these people need to replace the fluid lost during exercise as well. (Depending on your size and perspiration rate, you lose about four cups of water per hour of exercise)

Easy Ways To Hit Your Protein Targets

Easy Ways To Hit Your Protein Targets

Getting enough protein is very important, but when it comes to protein, it’s not just the total amount you take in every day that matters, getting enough at each meal is also important.

Ideally, we want to be getting a protein “hit” or “dose” every 3 (ish) hours throughout the day. Not only is protein ESSENTIAL for building, repairing and preserving muscle, it also helps us feel full throughout the day, keeping us away from those dreaded, mindless, carb rich.. #shhhnacks.

Howewer, since it’s not as accessible as carbohydrate and fat sources, many people find it challenging to hit daily protein goals consistently.

Sure, protein can appear to be more challenging to come by, but I promise with a little extra thought, you can easily increase your intake without having to eat large portions in one sitting!

Eating out, and being social…guilt free

Eating out, and being social…guilt free

Over the course of the coming weeks / months, I hope to educate, inspire, cut through the noise, debunk the myths and hopefully give you some of those “ah ha” moments… in a nut shell, you guys are coming out of isolation knowledgeable AF!

A common theme over the last few weeks within my clients is hydration (or lack of hydration!) so I figure what better topic to start on for Fika’s nugget #1!

It is suggested that the average person, who is fairly inactive, requires a minimum of 10-12 cups of water per day. However, in my personal opinion, this amount is far too low for anyone who is active / adding exercise into their routine, as these people need to replace the fluid lost during exercise as well. (Depending on your size and perspiration rate, you lose about four cups of water per hour of exercise)

Thou should not fear carbs

Thou should not fear carbs

Over the course of the coming weeks / months, I hope to educate, inspire, cut through the noise, debunk the myths and hopefully give you some of those “ah ha” moments… in a nut shell, you guys are coming out of isolation knowledgeable AF!

A common theme over the last few weeks within my clients is hydration (or lack of hydration!) so I figure what better topic to start on for Fika’s nugget #1!

It is suggested that the average person, who is fairly inactive, requires a minimum of 10-12 cups of water per day. However, in my personal opinion, this amount is far too low for anyone who is active / adding exercise into their routine, as these people need to replace the fluid lost during exercise as well. (Depending on your size and perspiration rate, you lose about four cups of water per hour of exercise)

How do we eat, to feel full?

How do we eat, to feel full?

Over the course of the coming weeks / months, I hope to educate, inspire, cut through the noise, debunk the myths and hopefully give you some of those “ah ha” moments… in a nut shell, you guys are coming out of isolation knowledgeable AF!

A common theme over the last few weeks within my clients is hydration (or lack of hydration!) so I figure what better topic to start on for Fika’s nugget #1!

It is suggested that the average person, who is fairly inactive, requires a minimum of 10-12 cups of water per day. However, in my personal opinion, this amount is far too low for anyone who is active / adding exercise into their routine, as these people need to replace the fluid lost during exercise as well. (Depending on your size and perspiration rate, you lose about four cups of water per hour of exercise)

5 Nutrition Myths that need to GO

5 Nutrition Myths that need to GO

Over the course of the coming weeks / months, I hope to educate, inspire, cut through the noise, debunk the myths and hopefully give you some of those “ah ha” moments… in a nut shell, you guys are coming out of isolation knowledgeable AF!

A common theme over the last few weeks within my clients is hydration (or lack of hydration!) so I figure what better topic to start on for Fika’s nugget #1!

It is suggested that the average person, who is fairly inactive, requires a minimum of 10-12 cups of water per day. However, in my personal opinion, this amount is far too low for anyone who is active / adding exercise into their routine, as these people need to replace the fluid lost during exercise as well. (Depending on your size and perspiration rate, you lose about four cups of water per hour of exercise)

Can a lack of sleep impact your progress?

Can a lack of sleep impact your progress?

Over the course of the coming weeks / months, I hope to educate, inspire, cut through the noise, debunk the myths and hopefully give you some of those “ah ha” moments… in a nut shell, you guys are coming out of isolation knowledgeable AF!

A common theme over the last few weeks within my clients is hydration (or lack of hydration!) so I figure what better topic to start on for Fika’s nugget #1!

It is suggested that the average person, who is fairly inactive, requires a minimum of 10-12 cups of water per day. However, in my personal opinion, this amount is far too low for anyone who is active / adding exercise into their routine, as these people need to replace the fluid lost during exercise as well. (Depending on your size and perspiration rate, you lose about four cups of water per hour of exercise)

Nutrition for training & body composition

Nutrition for training & body composition

Over the course of the coming weeks / months, I hope to educate, inspire, cut through the noise, debunk the myths and hopefully give you some of those “ah ha” moments… in a nut shell, you guys are coming out of isolation knowledgeable AF!

A common theme over the last few weeks within my clients is hydration (or lack of hydration!) so I figure what better topic to start on for Fika’s nugget #1!

It is suggested that the average person, who is fairly inactive, requires a minimum of 10-12 cups of water per day. However, in my personal opinion, this amount is far too low for anyone who is active / adding exercise into their routine, as these people need to replace the fluid lost during exercise as well. (Depending on your size and perspiration rate, you lose about four cups of water per hour of exercise)

Are you eating enough?

Are you eating enough?

Over the course of the coming weeks / months, I hope to educate, inspire, cut through the noise, debunk the myths and hopefully give you some of those “ah ha” moments… in a nut shell, you guys are coming out of isolation knowledgeable AF!

A common theme over the last few weeks within my clients is hydration (or lack of hydration!) so I figure what better topic to start on for Fika’s nugget #1!

It is suggested that the average person, who is fairly inactive, requires a minimum of 10-12 cups of water per day. However, in my personal opinion, this amount is far too low for anyone who is active / adding exercise into their routine, as these people need to replace the fluid lost during exercise as well. (Depending on your size and perspiration rate, you lose about four cups of water per hour of exercise)

Should I eat before I train?

Should I eat before I train?

Over the course of the coming weeks / months, I hope to educate, inspire, cut through the noise, debunk the myths and hopefully give you some of those “ah ha” moments… in a nut shell, you guys are coming out of isolation knowledgeable AF!

A common theme over the last few weeks within my clients is hydration (or lack of hydration!) so I figure what better topic to start on for Fika’s nugget #1!

It is suggested that the average person, who is fairly inactive, requires a minimum of 10-12 cups of water per day. However, in my personal opinion, this amount is far too low for anyone who is active / adding exercise into their routine, as these people need to replace the fluid lost during exercise as well. (Depending on your size and perspiration rate, you lose about four cups of water per hour of exercise)

Golden Nuggets

Golden Nuggets

Over the course of the coming weeks / months, I hope to educate, inspire, cut through the noise, debunk the myths and hopefully give you some of those “ah ha” moments… in a nut shell, you guys are coming out of isolation knowledgeable AF!

A common theme over the last few weeks within my clients is hydration (or lack of hydration!) so I figure what better topic to start on for Fika’s nugget #1!

It is suggested that the average person, who is fairly inactive, requires a minimum of 10-12 cups of water per day. However, in my personal opinion, this amount is far too low for anyone who is active / adding exercise into their routine, as these people need to replace the fluid lost during exercise as well. (Depending on your size and perspiration rate, you lose about four cups of water per hour of exercise)

Easy Ways To Hit Your Protein Targets

Easy Ways To Hit Your Protein Targets

Getting enough protein is very important, but when it comes to protein, it’s not just the total amount you take in every day that matters, getting enough at each meal is also important.

Ideally, we want to be getting a protein “hit” or “dose” every 3 (ish) hours throughout the day. Not only is protein ESSENTIAL for building, repairing and preserving muscle, it also helps us feel full throughout the day, keeping us away from those dreaded, mindless, carb rich.. #shhhnacks.

Howewer, since it’s not as accessible as carbohydrate and fat sources, many people find it challenging to hit daily protein goals consistently.

Sure, protein can appear to be more challenging to come by, but I promise with a little extra thought, you can easily increase your intake without having to eat large portions in one sitting!

Get in touch

Send me an email with a few words about what you are looking to achieve, and we can schedule a free initial consultation to discuss your health history and goals.