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Stuartnutritionandperformance Dietary interventions, lifestyle optimisation, sustainable weight loss, bodybuilding and fitness.

Healthy eating, without compromising on flavour. 🥑🍳A satisfying, nutrient-rich omelette delivering 29g of protein for ju...
17/10/2026

Healthy eating, without compromising on flavour. 🥑🍳

A satisfying, nutrient-rich omelette delivering 29g of protein for just 344 calories.

Whether your goal is fat loss, maintenance or muscle growth, balanced nutrition is about choosing foods you enjoy while meeting your individual nutritional needs.

Avocado, Feta & Mushroom Omelette

Ingredients (1 serving):
- 50g Avocado
- 15g Sriracha Hot Chilli
- 125ml Egg Whites (4 egg whites)
- 1 Large Egg
- 50g Mushrooms
- 50g Baby Spinach
- 30g Plain Feta

Energy:
344 kcal | 1,439 kJ

Macros:
29 P | 16C | 20F

**Stuart Nutrition & Performance**
*Nutrition tailored to your goals.*

Almost 30 kg lost. Over two years in the making. And, most importantly, the weight has stayed off.When Amy joined Stuart...
09/10/2026

Almost 30 kg lost. Over two years in the making. And, most importantly, the weight has stayed off.

When Amy joined Stuart Nutrition and Performance in January 2024, she weighed just under 100 kg.

A mother of two, a businesswoman and part of an incredibly busy family, Amy had reached a point where she simply wasn’t feeling comfortable in her own body anymore. Something needed to change.

And so it did!

Amy initially lost more than 10 kg, but with mounting business responsibilities and work-related stress, she eventually decided to put coaching on hold.

In May 2025, she returned, determined to finish what she’d started. And that’s exactly what she did!

Along the way, her husband joined the team too, and what started as Amy’s personal journey gradually became a family affair. Before long, they had become quite the fitness couple, with training and healthy habits now a regular part of their lives.

Fast-forward to today, and Amy is maintaining a body weight of approximately 67 kg – more than 30 kg down from where she started!

But here’s our favourite part.

Amy and her husband finished coaching with us earlier this year, and when we recently caught up with her, she’d maintained her progress, continued training and even taken up boxing!

And yes, her beloved Steers chicken cheeseburger, which we worked into her meal plan, is still very much on the menu. 😁

People often see a before-and-after photograph without appreciating what went into it. What these pictures don’t show is the more than two years of consistency, setbacks, restarts and countless small decisions that made this possible.

Rome wasn’t built in a day, and neither was this transformation.

Today, Amy and her husband are raising two children, running successful businesses and continuing to prioritise their health despite incredibly demanding schedules.

Amy, we’re immensely proud of what you’ve achieved, but even more so of what you’ve maintained.

Thank you for being part of the Stuart Nutrition and Performance family. It’s been a privilege working with you both!

What a journey, Amy! 👏🏻

Peak week. 🇲🇺As we speak, Wian is on his way to Mauritius to compete at the WNBF Mauritius Natural Bodybuilding Champion...
30/09/2026

Peak week. 🇲🇺
As we speak, Wian is on his way to Mauritius to compete at the WNBF Mauritius Natural Bodybuilding Championships.
At just 20 years old, he’ll be stepping on stage in Debut Bodybuilding, Junior Bodybuilding and Open Classic Physique.
Wian joined Stuart Nutrition and Performance in February 2025, and we spent the better part of his first year with us in a proper improvement season. We took our time, added a significant amount of muscle mass to his frame, and eventually committed to this prep.
Believe it or not, prep actually started in December last year.
With natural athletes especially, we believe it’s incredibly important to give yourself enough runway. One of the easiest mistakes to make is simply starting too late and then having to force the rate of loss as the show gets closer. We wanted enough time to get Wian properly conditioned while preserving as much muscle, strength and training performance as we possibly could.
It certainly hasn’t been the smoothest road to the stage.
Wian is a full-time student, extremely academically driven, talented musically, and somehow manages to juggle an incredible number of things at once. He wrote exam after exam throughout this prep and still executed what we asked of him week after week.
To make things considerably more difficult, he was also sick for almost a month during prep. Anyone familiar with natural bodybuilding will understand how disruptive that can be when you’re trying to get stage lean while retaining as much muscle and performance as possible.
Throughout the entire process, we were meticulous. We tracked his body weight, measurements, body-composition data, progress photos, training performance and strength levels, alongside regular check-ins. The goal is to arrive conditioned while preserving as much muscle as we possibly can.
These photos were taken approximately five days out, and there’s another important bit of context here: Wian is flat as a pancake. 😂

JP approached Stuart Nutrition and Performance alongside his wife, Melanie – both working full-time, raising a family, a...
23/09/2026

JP approached Stuart Nutrition and Performance alongside his wife, Melanie – both working full-time, raising a family, and wanting to make meaningful changes without fitness having to take over their lives.
After their initial consultation, we felt that Nutritional Coaching would be the best fit for JP, while Online Coaching would be better suited to Melanie and her goals. Having them both working towards their respective goals also created a home environment that made consistency that much easier.
JP started with us at 105 kg.
He loves CrossFit, and although we may have tried to convince him to add a little more bodybuilding-style resistance training along the way 😅, aesthetics were never his primary goal. He wanted to lose body fat while continuing to perform well at something he genuinely enjoys.
So that became our focus.
JP followed his nutritional plan consistently, while we monitored his progress, adjusted his intake when necessary, and made sure his training performance remained in a good place.
His lowest body weight with us was 88 kg – 17 kg down from where he started – while his performance continued to improve.
Eventually, JP reached a point where he was happy. There was no reason to keep pushing for a lower number simply because we could.
The next phase became just as important: maintenance.
We worked on giving him the tools to fuel his training appropriately, maintain his progress, and understand how to manage fluctuations in body weight without feeling as though he needs to be ‘on a diet’ indefinitely.
Because successful coaching isn’t just about helping someone lose the weight.
It’s about helping them build the skills to manage it long after the fat-loss phase is over.

CLIENT SPOTLIGHT | BIANCAA couple of months ago, we shared Laurinda’s journey.
Today, the spotlight is on her sister – B...
14/01/2026

CLIENT SPOTLIGHT | BIANCA
A couple of months ago, we shared Laurinda’s journey.
Today, the spotlight is on her sister – Bianca.
When Bianca first came to Stuart Nutrition & Performance, her morning weight was 110.5 kg.
Her goal was simple: lose weight.
Like many, she had tried multiple diets before – none of which lasted.
We started with nutritional coaching only.
The weight loss occurred exactly as predicted.
At that point, Bianca recognised a critical reality: continued Calorie restriction without resistance training would inevitably compromise lean mass. At that stage, she transitioned to Online Coaching, which includes structured training support, and resistance training was introduced progressively and sustainably.
Fast-forward to today:
Bianca now maintains 74–75 kg – a total loss of almost 40 kg.
She has since finished formal coaching with us – and that is exactly the point. The goal is never to create dependency, but to empower clients with the knowledge and confidence to carry their progress forward for life.
Bianca still trains at least five days per week.
She is disciplined, industrious, and unrecognisable – not just physically, but in how she shows up in her life. She lives locally, and seeing her out and about, confident and thriving, is a powerful reminder of what consistent, sustainable work can achieve.
One unexpected moment that stayed with us: Bianca and Laurinda’s mother came to thank us. She hadn’t been coached – yet she lost ~20 kg simply by eating the same meals. That tells you everything about the system.
No ‘special’ foods.
No off-limit foods.
No separate meals for kids, parents, or partners.
Just portion control, nutrient adequacy, behavioural flexibility, and the skills to make informed decisions – like capable adults.
It was a privilege to work with you, Bianca.
And if you’ve ever seen Bianca or Laurinda out living life, you’ll understand why.

December wasn’t about weight loss – it was about maintaining habits, and the body responded accordingly.
10/01/2026

December wasn’t about weight loss – it was about maintaining habits, and the body responded accordingly.

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