Nat Face PT

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Not Your Average Health & Fitness Professional
Nutrition, Fitness, Boxing, Real Life

Accredited Practicing Dietitian | Personal Trainer

22/10/2026

in our Strong Bones era.

Age well with strong bones:
🦴 strength training
🦴 vitamin D
🦴 calcium

16/10/2026

🦴 Today’s is all about BONES! 🦴

It’s a bit of a long ramble from me but the key takeaways are:

🩻 If you’re a woman over 45, ask your GP to refer you for a bone density (DEXA) scan. If you are over 70 (correction from my video) your initial scan is covered by Medicare. If you’re not eligible, pop some money aside each pay to save up for one, usually ~$150 to $200.

🩸Ask your GP to include a vitamin D test in your annual blood test (that you’re already having right?!), especially if you spend a lot of time indoors or avoiding sun exposure.

💪 Include strength training AT LEAST 2-3 times per week. Stronger muscles = stronger bones.

🥛Consume 3-4 serves of dairy or calcium-fortified dairy alternatives each day.

🍳 Eat protein-rich foods every day to support muscles.

❤️ Attend one of Alex’s (Functional Movement | Shoalhaven PT ) talks on why strength training is important for healthy ageing.

💖 Talk to me if you need support putting the food habits into practice, or to figure out if supplements are right for you.

Tune in next week for some practical tips on bone-boosting foods.
Nat x

02/10/2026

Foodie Saturday again this week, and I’m here with part 2 of our “fats” discussion 🥑

As promised, this week is all about Omega-3 fatty acids. I hope this is helpful …

Omega-3s are important for reducing inflammation, improving heart health and brain function.
Food sources include oily fish such as salmon and mackerel 🍣, flax and chia seeds, walnuts, and grass-fed beef.
Supplements such as fish oil/krill oil and algae can help if you’re not getting enough Omega-3 from food.
Drop your questions below ⬇️

26/09/2026

Anytime Fitness Bomaderry (on Saturday)

A bit of a ramble from me this morning all about fats! If you can’t be bothered watching here’s the summary:
* Fats are important to include in your diet. Cutting out fat can negatively impact lots of body functions and you might miss out on vitamins A, D, E and K

* Not all fats are created equal. Reduce intake of saturated fats, highly processed fats, and deep fried oily foods.

* Include avocado, olive oil, oily fish, nuts and seeds for a healthy dose of “good” fats

Stay tuned next week for a deep(ish) dive on omega-3 essential fatty acids.

24/09/2026

School Holiday update for Bomaderry classes ☀️

Thursday class cancelled 1st and 8th October

Monday class at 5.30pm is ON including the public holiday 🎉

18/09/2026

Foodie Friday and this week I’m talking about breakfast!
Some of my top breakfast ideas are
🍓French toast with berries
🍳Scrambled eggs with chilli oil on top of grainy sourdough with avocado
🍌Pranut butter and banana on toast with a sprinkle of cinnamon
🥣90sec protein oats, just add milk and microwave

Drop your favorite breakfast ideas below ⬇️

11/09/2026

Anytime Fitness Bomaderry Foodie Friday ~ Out of Office edition!
Because I’m on holidays this week, here are my recommendations for how to stay healthy while on holidays or out of your normal routine for whatever reason! It’s OK to not eat “healthy” all the time!
My tips:
1. Eat breakfast. Whether it’s a simple bowl of cereal or slice of toast, or a full hotel buffet, start the day fueled to deal with whatever the day brings
2. Drink plenty of water. Stay hydrated.
3. Don’t skip meals to “save up” for a big dinner or “make up” for what you had earlier.
4. Move your body. For physical and mental health benefits.
5. Don’t sweat it, enjoy your holiday, get through stressful times and get back to routine when you can ❤️

03/09/2026

Nobody wants to get sick but sometimes, no matter how well you look after yourself, it just happens. Here are my top tips for looking after yourself when you’re unwell:
1. Drink plenty of fluids. Water, tea, soup, juice, all count.
2. Zinc. Taking a zinc supplement at the start of a cold can reduce the severity and duration. Take with food otherwise it can leave you feeling a bit queasy.
3. Vitamin C. Get it from fruit and veggies or in supplement form. It doesn’t stay in your system so having some fruit and veggies every day is best.
4. Eat small meals regularly. If you’ve lost your appetite, try for very small meals but your body needs energy and protein to repair.
5. Probiotics. Probiotics from food or supplements can boost your immune system as well as replenish good gut bacteria after taking antibiotics. If in doubt, your dietitian or pharmacist can help.
6. Rest!!!! Rest your body and your brain for faster recovery.

27/08/2026

How much protein do we need and where do we find it? Bear in mind that this is general nutrition advice for healthy adults. If you have a chronic condition or food/chemical intolerances you might have different protein needs. Chat with your dietitian if in doubt 💪🍗🍣🍳🧀🥜

21/08/2026

A quick chat today about why protein is important. Stay tuned next week to learn how much you actually need and how to get it 🧀 🫘 🫛 🐟 🍗

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Bomaderry, NSW

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http://natalieface.com.au/

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