Emily Steven Dietetics and Fitness
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Hi, I’m Emily! Under a different name 30X.Fitness has been around for about 15 years. Our site regularly got 100,000 visitors a month.
I’m an Adelaide-based Accredited Practicing Dietitian (APD), Sports Dietitian (Prov), and Personal Trainer who loves helping women and runners nail their nutrition and training. Together with Brett Aitken (Olympic Gold Medalist) we created the worlds largest interactive cycling website. From that website we started a business together creating websites for the fitness industry. Some of those websi
Cheesecake Pot 🍰
Per serve:
540cal
36g protein
Ingredients (to make 1)
• 1 cup frozen berries
• 125g Chobani Greek Yoghurt
• 50g cottage cheese
• ½ scoop vanilla Musashi Recover protein powder
• 15ml maple syrup
• 1 tsp vanilla extract
• One squeeze lemon juice
• 50g Arnott’s Granita biscuits
To make it:
1. Crush the Granita biscuits and spread them evenly across a container.
2. Add the yoghurt, cottage cheese, protein powder, maple syrup, lemon and vanilla to a bowl. Mix together until smooth and creamy.
3. Pour the yoghurt mixture into the container and top with the frozen berries.
4. Place in the fridge to chill, then enjoy when you’re ready
10/10 in my opinion 🙌
Where you’ll find me 🏊🏼 ☀️
(Until tomorrow 😢)
29/06/2026
A simple formula that works well for many people is:
🍳 Protein
🫔Wholegrain carbohydrates
🥬Fruit or vegetables
🥬Healthy fats and fibre
This combination can help keep you satisfied, provide steady energy, and support your overall nutrition 🥗
29/06/2026
A simple formula that works well for many people is:
🍳 Protein
🫔Wholegrain carbohydrates
🥬Fruit or vegetables
🥑Healthy fats and fibre
This combinations can help keep you satisfied, provide steady energy, and support your overall nutrition 🥗
08/05/2026
What you eat right before a session serves a different purpose than what you eat the rest of the day.
Just before a session, the priority is:
✅ Quick, easily digested carbohydrates
✅ Lower fibre and fat
✅ Energy that’s available FAST, without the gut discomfort.
This is why options like white bread, honey, fruit, or even lollies are practical, strategic choices in this window 🍯
While we usually prioritise whole grains for long-term health, during a workout, your gut doesn’t want to work hard to break down fiber, it wants energy it can use immediately.
But that doesn’t mean these foods are the foundation of your diet.
Away from training, the focus shifts to:
✅ Fibre for gut health & satiety
✅ Protein for muscle recovery and immunity
✅ Healthy fats and micronutrients for overall longevity.
Both have a role. It’s not about “good” vs “bad” foods, it’s about giving your body what it needs, when it needs it.
💛
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