½ cup mango
½ cup papaya
1 cup unsweetened almond, soy, rice or coconut milk
¼ cup walnuts
1 teaspoon of turmeric (freshly grated) or turmeric powder
½ teaspoon of ground cinnamon
1 tablespoon chia seeds or vanilla chia pudding
1 teaspoon of fresh grated ginger
1 serve (20g) of plant based protein powder (pea, brown rice or quinoa)
Blend all ingredients in a nutri-bullet or blender until smooth. Add water if the consistency is to thick.
Options:
You can also add additional anti-inflammatory supplements such as fish oil, olive oil or flaxseed to this smoothie.
Tip:
This smoothie is so easy to take to work or training in a drinking container. It is also popular for cyclists as a fuel source during long rides and for all athletes post training sessions. You can use whey or casein based protein powders if you do not have a dairy intolerance however I prefer plant based protein powders as many athletes find they have less sinus congestion when they remove dairy. Excessive dairy intake can ironically displace nutrients such as magnesium and calcium required for bone building and maintenance.
Enjoy!
Kate’s path into high‑performance sport didn’t follow the traditional script. A late bloomer and recreational runner, she found her spark during the Sydney 2000 Olympics, watching her idols surge into the stadium. That moment ignited a commitment that would quietly and profoundly reshape the course of her life.
Eight years later, she realised her own Olympic dream, representing Australia in the women’s marathon at the 2008 Beijing Olympic Games.
Her running career spanned the Commonwealth Games, multiple Australian representative teams, and national‑level competition across cross‑country, track, and road racing. With a marathon personal best of 2:28, Kate was one of Australia’s all time fastest female marathoners.
But her journey was far from linear. Significant health challenges forced her to question conventional medicine, sports nutrition and traditional training models. What felt like setbacks at the time became turning points, pushing her to explore deeper, listen more closely to her body, and ultimately develop a more sustainable, female‑centred approach to performance.
These experiences now form the foundation of the work she shares with other women: how to train smarter, nourish deeply, honour physiology, and build resilience from the inside out.
She holds three degrees including a Masters and Bachelor of Health Science (Naturopathy). Kate is an accredited athletics coach with Athletics Australia and a member of NHAA.
Kate’s expertise is widely recognised, leading to regular invitations to speak on podcasts, at seminars, within industry education forums, and across corporate and women’s health initiatives.
