Crunchy Peach Pots

By kvhealthcoach | Comments Off on Crunchy Peach Pots

For breakfast or an anytime snack. (Vegan option included) Ingredients 1 peach peeled and cut into bite-sized chunks150g pot Greek Yoghurt ( or coconut yoghurt for vegan option)2 tbsp puffed/popped quinoa1 tsp honey (replace with maple syrup for vegan option)1 tablespoon mixed nuts (optional) Method In a short glass layer the popped quinoa, peach and…

Egg Soldiers (without toast!)

By kvhealthcoach | Comments Off on Egg Soldiers (without toast!)

A much healthier way to enjoy your eggs Ingredients 1 soft-boiled egg 5 spears of steamed asparagus OR steamed green beans Method Cut the soft-boiled egg in half and serve with the steamed asparagus or green beans for dipping.

Rosemary Fries

By kvhealthcoach | Comments Off on Rosemary Fries

Ingredients 1kg/2lbs of potatoes 3 tbsp coconut oil 4 large sprigs of rosemary pinch of cayenne pepper Method Heat oven to 200C/180C fan/gas 6. In a shallow roasting pan, add 1 tbsp of the oil and place in the oven to heat up while you prepare the potatoes Cut potatoes into chunky chips/sticks Pour the…

4 Ways To Ease Postpartum Pelvic Pain

By kvhealthcoach |
mom and baby

Did you experience lower back pain during pregnancy? What about pelvic girdle pain? Are you still experiencing postpartum pelvic pain even months after having your baby? I had some pretty significant pelvic girdle pain, specifically around my pubic symphysis, which is the joint right at the front of the pelvis. For me, it basically felt…

How Can Breathing & Posture Affect Your Pelvic Floor (Part 2)

By kvhealthcoach |
woman doing a pelvic tilt

Yesterday we talked about your pelvic floor and all of the important jobs it holds (literally!!) Your pelvic floor is responsible for controlling bladder and bowel function. The muscles of your pelvic floor also help to keep all of your organs inside. These muscles also help with stabilization, working with your diaphragm, and other abdominal…

What is your Pelvic Floor? (Part 1)

By kvhealthcoach |

Before I was pregnant, I didn’t give much thought to bladder leakage problems or issues with pelvic pain. I mainly associated that with the commercials I saw for older women wearing “adult diapers”…Needless to say, I didn’t know how important it would be to get to know my pelvic floor. Cut to me in the…

My 4 Favorite Smoothie Recipes

By kvhealthcoach |
smoothie recipes

Can’t get enough fruits and veggies in your meals? Smoothies are a great way to pack ’em in a quick and easy breakfast or snack. If you’re not a huge fan of greens, you can toss some into your smoothie without messing with your flavor too much. Get wild! ha… It’s been 80+ degrees that…

7 Tips for Your Postpartum Fitness Journey

By kvhealthcoach |
Postpartum Fitness

  If you’re a new mom, you are probably still getting used to being responsible for a small human. You may also be trying to figure out how to survive on little sleep and a lot of coffee. (we can sleep when they go to college, right?) So getting back into a fitness program may…

The Biggest Secret to Achieving Your Fitness Goals

By kvhealthcoach |
Achieve Your Goals

As moms (and really, as women in general), we see lots of mixed messages about what we should be doing with our bodies. It’s so easy to let outside influences dictate our personal health and fitness goals. “Get your pre-baby body back in 8 weeks or less!” “You shouldn’t worry about losing weight.” “Flatten that…

5 Things to do Sunday to Plan for a Healthy Week

By kvhealthcoach |

 Are you workouts the first thing to suffer when you’ve got a busy week? Do you resort to take-out or drive-thru meals because you didn’t plan anything for dinner? It doesn’t have to be that way! And before you say “but Kate, I just don’t have time!”, I’ll just say this: If you want something…