Performance Nutrition for Active Women
AREAS I SUPPORT
Movement is one of the greatest investments we can make in our health. Whether you're training for performance, working towards a body composition goal or simply wanting to feel stronger and more energised, your nutrition should support the way you move, recover and adapt.
That support begins with recognising that women's nutritional needs are dynamic, changing throughout the menstrual cycle and across different stages of life. As an Integrative Clinical and Performance Nutritionist in Christchurch, I combine evidence-informed performance nutrition with an individualised approach, helping you understand these changes so we can work with your body rather than against it, allowing you to pursue your goals without compromising your energy, hormonal health or long-term wellbeing.
Does this sound like you?
RECOGNISING THE PATTERN
Exercise is a healthy stress on the body. It's how we become stronger, fitter and more resilient. But our ability to adapt is influenced by many factors, including hormones, life stage, recovery, sleep, everyday stress and nutrition. The way your body responds often provides valuable clues.
You're training consistently but your body composition or performance has plateaued.
You feel tired, under-fuelled or struggle to recover between sessions.
You're unsure how to fuel around training or whether you're eating enough.
You're experiencing irregular or absent menstrual cycles, RED-S or low energy availability.
You're navigating perimenopause and wondering how to adapt your nutrition and training.
You want personalised nutrition that reflects the way women actually train, recover and perform.
Supporting Adaptation
A LITTLE CLARITY
Exercise challenges the body to adapt. Whether you're building strength, improving body composition, increasing fitness or supporting long-term health, the results you're working towards rely on your body's ability to repair and remodel. That process happens during recovery, when your body has the time, energy and nutrients it needs. When those needs aren't met, your body naturally prioritises the functions essential for health before investing in the adaptations you're training for.
For some women, it begins with assessing energy and macronutrient needs to better understand what their body requires. From there, that may mean eating enough to support training, adapting nutrition through the menstrual cycle, navigating the physiological changes of perimenopause or revisiting the strategies that once supported their body composition goals. Integrative performance nutrition recognises these competing demands, helping you make thoughtful adjustments that reflect where your body is today.
This Work Is Personal
WHY THIS MATTERS TO ME
Movement has been part of my life for as long as I can remember. I discovered strength training at thirteen and, decades later, it's still a non-negotiable part of my life. From teaching group fitness and opening my own Bikram Yoga studio to continuing to teach yoga today, I've spent more than two decades helping women move their bodies.
But movement has also been one of my greatest teachers. While I loved training, there were times when my enthusiasm outpaced my body's ability to recover. It took years to understand that there was a mismatch between my healthy eating habits, the demands of my training and what my body needed to be fully supported. Performance isn't simply about training harder. It's about recognising when your nutrition needs to evolve alongside the demands you place on your body.
How I work with you
WORKING TOGETHER
Every woman arrives with a different story. Our work together is designed to meet you where you are, understand what your body needs and support you as those needs evolve.
01
Your initial consultation
A 70-minute consultation, in person in Christchurch or online, where we'll explore your health history, nutrition, training, lifestyle and goals to understand the factors influencing your health and performance.
02
Building Foundations
A personalised nutrition and lifestyle plan. This may include assessing energy intake, protein and macronutrient needs, meal timing and recovery to support your goals and training.
03
Further Investigation
Where appropriate, we'll discuss whether functional testing, a DEXA body composition scan or collaboration with your GP and other healthcare practitioners may provide additional insight.
04
Ongoing coaching as you progress
Regular follow-up sessions allow us to refine your plan as your body, training and goals evolve, helping you build confidence and long-term sustainable progress.
Performance is influenced by more than training alone. Supporting your health may also mean considering the other systems that shape how your body adapts, recovers and performs.
Related areas I support
CONNECTED AREAS
AREAS I SUPPORT
Women’s Hormonal Health
Hormones influence energy availability, recovery and adaptation. Supporting hormonal health can help your body respond more effectively to the demands of training.
EXPLORE →
AREAS I SUPPORT
Long COVID and Post-viral Recovery
Returning to movement after illness requires careful support. Nutrition plays an important role in recovery, helping you rebuild capacity while respecting your body's changing needs.
EXPLORE →
COMMON QUESTIONS
Questions people often ask
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No. Performance nutrition is for any active woman who wants her nutrition to support the way she trains, recovers and feels. Whether you enjoy strength training, running, cycling, yoga or simply lead an active lifestyle, your nutrition should reflect the demands you place on your body.
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No. One of the most common challenges I see is women unintentionally under-fuelling. Rather than focusing on restriction, we'll explore whether your nutrition is providing your body with what it needs to support your health, recovery and performance.
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Sometimes, but only as a temporary tool. Some women enjoy tracking their nutrition, while others find it overwhelming. When it's appropriate, we may use a tool like Cronometer for a short period to estimate energy, protein and macronutrient intake. For some, this provides valuable insights into eating habits. For others, it's simply a way to better understand portion sizes before returning to a more intuitive approach. The goal isn't to track forever, it's to use the right tools to help you make informed decisions.
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Many of the women I work with already eat well. Sometimes the challenge isn't eating healthier—it's making sure your nutrition matches the demands you're placing on your body. Together, we'll look at whether your nutrition is providing the energy and nutrients your body needs to recover, adapt and perform at its best.
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Not always. Recommendations are based on your health history, symptoms and goals. In some cases, functional pathology testing or a DEXA body composition scan can provide valuable baseline information and help guide your nutrition plan. If appropriate, I'll discuss whether these assessments are likely to add value and where you can access them independently.
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Yes. I work with clients throughout New Zealand via secure online consultations, as well as offering in-person appointments in Christchurch.
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I am currently certified in both Integrative Nutrition and Performance Nutrition and am completing my final year of supervised clinical mentoring towards becoming an Accredited and Registered Clinical Nutritionist and Complementary Medical Practitioner in Australasia. As part of this process, I continue to practise under the guidance of an experienced clinical mentor.
Not sure where to start?
A GENTLE NEXT STEP
A complimentary 15-minute chat is a simple way to connect, ask questions and explore whether we're the right fit. No pressure, no obligation, just a conversation.