EAT.
Food is personal. The way we eat is shaped by our culture, our family, our lifestyle, and our unique tastes. That’s why strict diets and quick fixes never last — they don’t honor you.
My program is different. It’s about discovering balance in nutrition while keeping it flexible, enjoyable, and fully tailored to your goals. Because when healthy eating feels natural and sustainable, success is no longer temporary — it becomes a way of life.
How It Works
1. Your Starting Point
We begin with a Body Composition Analysis — more than just a number on the scale. This gives us a full picture of your body: muscle, fat, energy reserves. This is our baseline, your personal starting line.
2. A Plan Made for You
Based on your goals, you’ll receive personalised nutrition guidelines for macronutrients. In our weekly meetings, we’ll not only adjust your plan but also uncover the why behind your eating habits — so you gain freedom and confidence around food.
3. Awareness Brings Power
Next, you’ll track your meals. Not to judge — but to shine a light on your habits. Seeing your choices clearly is the first step toward true change. Together, we’ll explore what’s working and what’s holding you back.
4. Celebrate Progress
Your weekly appointment is where growth happens: honest feedback, encouragement, and mindset reinforcement to keep you on track. As your strength and energy rise, we’ll celebrate progress and set new milestones that bring you closer to the best version of yourself.
This Is Not a Quick Fix
This isn’t about chasing a number or following another short-lived diet. It’s about rewriting your relationship with food.
Train.
Building a stronger body isn’t just about pushing weights in the gym. It’s about creating balance: developing skeletal muscle mass to protect your structure, prevent injuries, and move with confidence — while also strengthening your mindset so you can stay motivated and resilient through life’s challenges. True strength is always a combination of body and mind.
And yet, movement alone isn’t enough. To truly thrive, your training must be fuelled by the right nutrition. Without it, progress stalls, energy drops, and the body can’t perform — or recover — the way it should. Food is not just fuel; it’s the foundation that allows your body to adapt, rebuild, and grow stronger.
That’s why fitness and nutrition are inseparable. Exercise challenges your body, but nutrition provides the tools for transformation. When your workouts are supported by balanced, personalised nutrition, results come faster, recovery feels smoother, and your energy skyrockets. Even more importantly, you begin to feel in control — empowered to make choices that support your goals instead of working against them.
Because when fitness and nutrition work hand in hand, you don’t just change your body — you transform your life. You’ll discover a stronger, healthier, more empowered version of yourself, ready to create your own path and embrace life’s limitless possibilities.
Thrive.
”When I first met Stefania, I was 94kg and believed neither in nutrition nor in coaching. Yet I needed help. The weight loss I have started on my own when I was 106kg was not moving forward and my energy level was almost zero. Now after 4 months with Nutrition & Fitness coaching with Stefania, I have not only lost 15kg but also became a person enjoying the workouts. I have also changed towards a more positive way of thinking of different aspects of my life. Her experience in nutrition coaching and background in professional sports make Stefania a great coach but for me it is more important to be able to connect with a coach. Stefania’s kind caring and energetic personality created this connection in a very natural and pleasant way.” Gonca K.
”When Stefania asked me to write a review about my experience, she made it clear I had to write it from the heart and that pretty much sums up how it is to have her as a coach. She has invested in helping me to get more knowledge about food and the choices I can make. She also encouraged me to dig deeper to discover why I hit an emotional wall when it comes to food. Stefania asks questions that sometimes I did not want to answer and she is there to offer whatever I need to learn and grow. She also holds me accountable, not for what she wants or what the society wants but for what I intend to do-my goal and why I wanted to reach that. That for me is a game changer ! ” Eva M.
Me.
My name is Stefania Nalmpanti, and this is my story.
I was born in Athens, where my passion for movement and discipline began at an early age. At just 17, I began my journey as a professional water polo goalkeeper, competing for over a decade in first league teams across Greece, the Netherlands, and Hungary. Those years shaped me deeply — they taught me resilience, focus, teamwork, and what it truly means to push beyond limits.
Driven by curiosity and a love for the science of performance, I went on to study Physical Education and Sports Science, exploring in depth how the body moves, adapts, and thrives. This knowledge became the foundation for my approach to both training and coaching.
Beyond being a coach, I am a mother and entrepreneur. These roles continue to teach me patience, balance, and the importance of leading by example. They remind me that strength is not just physical — it’s also mental and emotional, and it’s built through the way we live each day.
Today, I bring together my experience as an athlete, my academic background, and my passion for helping people. My mission is simple yet powerful: to empower others to become healthier, stronger, and more confident — not just for now, but for life.
My approach to nutrition and training is never one-size-fits-all. Every client is unique, with their own story, challenges, and goals. That’s why my first priority is to build a real, authentic connection. From there, I design a plan that truly works for you — one that grows with you and fits into your life.
Because transformation isn’t only about workouts or meal plans. It’s about building habits that last, cultivating confidence, and creating a lifestyle where you can feel strong, energised, and free.
This might be intimidating but I hope that you will take this leap of faith and come in contact with me!
I will make sure to respond to you within 24 hours and we will talk in detail about all the steps required to begin this program so you can start feeling empowered !
