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K Health Nutrition

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25.01.2022 Been in iso for 8 days, and missing being able to work with some of my favorite girls , my clients and of course making my clients sweat. The unknown means we who love what we do cannot count down to get back to do what we love. But that isn’t stopping our creativity. I’m at home planning, practicing and challenging myself to bring a whole heap fun and burn for you! This time off means we can focus on a few other things we are grateful for, like sleep, rest, good nu...trition, love and of course loads and loads of learning #coreplus #grateful See more

24.01.2022 Movement isn’t just about exercising, movement is about mobility, strength, balance, conditioning and most important, self love. Movement keeps my mind sane, it keeps my body strong, flexible and aligned. It keeps me happy. What does movement mean to you? #moveyourbody

23.01.2022 Another one of my fav bakes, my banana bread recipe is now live on my website! I’ll be making this on a regular basis and experimenting with different ingredients too. Link in Bio x

23.01.2022 Just a little play the other week. Probably one of my favorite go-to exercise on the reformer. This challenges your balance, core strength, breathe, control, how well your body is aligned and how well you are focused. Play day can’t come soon enough #iso2.0

23.01.2022 The best part of #iso is cuddles every single day with my little munchkin. She’s grown a heap since this pic was taken, and she’s a lot less sleepy during the day too. #isopuppy

22.01.2022 With no doubt, we are all experiencing some sort of stress and/or anxiety at this point in time. But what can we do to manage these feelings and how do they affect our health? Stress and anxiety can be detrimental to our health, mentally, emotionally and physically. Most of us seek comfort during these times, and most of my clients seek comfort food, then feeling guilty, unwell and deflated after binging. Becoming aware of why we do this, challenging ourselves to take cont...rol of this behavior and better managing it can take its time, but creating a new habit on how we deal with stress is beneficial to your long term health. Breathe work is super important. When I work with clients who do suffer from anxiety or become overwhelmed with food, eating and find it stressful to organize meals, I encourage them to set goals relating to nutrition/food, physical activity as well as a mindful goal too. Breathe work is one. Learning to breathe properly, releasing tension in the body and focusing on deep belly breathing will help you in the long run. My challenge to you, when you feel stressed, anxious or not quite sure how you are feeling, close your eyes, place one hand on your belly, one on your chest. I love laying down on the grass and doing this. But wherever you find comfort is totally ok too. Take in your surrounds. Take a big inhale breathe in through the nose, fill the belly up with air, notice the changes in your body. Peel open your mouth, and let out a big sigh as you exhale. Feel tensions start you release. Shoulders relax. Calmness sweeps over the body. Repeat a few times. The more you do this exercise the better you become at breathing throughout your day to day life. Do it multiple times over. Allow your body to sink down. Try it. Let me know how you go. Take a step back, and breathe. See more

22.01.2022 Just another morning at this beautiful place in Brighton @coreplus_studios #CorePlusBrighton

19.01.2022 Who else loves a smoothie bowl when the sun shines? ME! Raspberries, strawberries, banana, chia, almond milk and a scoop of Protein. It’s one of my favourite ways to get in extra fruit, and protein throughout the day. What’s yo ur fav smoothie bowl ingredients? #summeriscoming

19.01.2022 These beauties may not be the prettiest, but they are the sweetest. These Cacao and Sour-cherry cookies are jam packed with antioxidants, omegas and chocolate (of course)! This recipe from @drjoannamcmillan BRAIN FOOD will be on repeat over the coming weeks for sure. Ps. I also added some cranberries too

18.01.2022 It’s been 3 months since I’ve posted anything, and well, sometimes life gets in the way, we need to take the time to ourselves, to reset. We are back with so much more love, wisdom and a whole lot of heart. So this post is just a little reminder to take care of you, first. You need to nourish in order to flourish. You need to self-love so you can love yourself. You need to take time so you can refocus. You need to rest so you can reset. Learning how to be with you, your thoughts, your feelings, is the most important thing in the world. Just be you. If you haven’t heard it today already, you’ve got this, girl! #selflove

16.01.2022 Our little baby girl, we have loved you so much little loonie baby. You were the best thing to wake up to between us, and always so happy to see us. We are going to miss you every single minute Lulu, your smile, or barks when you don’t get your way, your zoomies, stealing the washing and your little farts too. You were the best little lady, ever. We hope to cuddle you again someday soon, daddy and mummy are going to be so lost without you. @djperr

14.01.2022 Been experimenting with new ideas, recipes and some old favorite in the kitchen for the past few weeks. This take on the Israeli Shakshuka was the warming-soul-loving lunch I was after. Definitely making this again this week! #healingfood

14.01.2022 Week six in #iso and I’ve been setting a nourishing routine, with weekly vegetable stock in the making, freshly baked rye sourdough, and bone broth every fortnight. The smell of fresh veg stock is to die for. Last week I put in a whole onion, celery, carrots & half a bunch of parsley. Think week I’ll making it with leek, coriander & parsley. My super easy veg stock takes an hour to make, has zero preservatives and can be frozen for up to 3 months. How are you going back to basics in iso?

11.01.2022 There’s nothing I love more than fresh summer fruits in raw salads and Salmon. But for the meantime, using seasonal produce not only helps local farmers, but it mean we are FUELLING our bodies with foods rich in nutrients too. Foods are highest in nutrients when they are in season. Although I miss mango, my go-to fruits are currently apples, pears, bananas, strawberries, oranges and anything with a lemon punch. What are you fav seasonal winter fruits/veg? #mindfuleating

09.01.2022 As an instructor there is nothing better that seeing the perfectly pointed toe - anyone else agree? Throughout the last 6 months most of us instructors here in Melbourne have been working online, learning new skills and trying to adapt to our current situation. Instructing online requires a heap more attention that when in class, trying to spot alignment issues, ensure every client you have in class has the right technique, and using the right words to get your client to respond to each exercise and work efficiently. I teach a variety of classes each week, from corporate class to general fitness and mobility classes too. I’d love to see what class you would love to do, so hit me up and shoot me a message if you want to jump into a class. It may be a 1:1, with a group of friends or to focus on certain areas of your bod.

08.01.2022 How good are Sunday (& Monday morning) pancakes? High in fibre, protein and topped with healthy fats (& some chocolate chips too of course)

07.01.2022 Motivation is being talked about so much on social media at the moment, and during times like these it can be hard to stay motivated in so many aspects of your life. The number one thing that I have found during these times, and with the lack of motivation I have had is finding out what grounds me. I have taken a little reset these past 7 weeks to reflect, redirect and really think about what I want and how I want my life to look like. I have taken a break from @khealthnutrit...ion and teaching and spent my days focusing on the present. I’ll be the first to admit the past 7 weeks have been a rollercoaster of meltdowns, low mood, feelings of anxiety, exhaustion & overthinking so much more. Feeling disappointed I haven’t spent the time being more productive. But I have to keep reminding myself that IT IS OK! What I have achieved is watching Luna grow, learn and bite everything. I have learned to rest. I have learned to enjoy the small things, walks, coffee, morning snuggles. I feel that grounding yourself now is more important than ever before. See more

05.01.2022 ... & when this is all over, take us back to Bali for endless smoothie bowl, salt water & summer nights. Definitely appreciating all the little thing right now.

04.01.2022 Four weeks ago we picked up our fur baby. In the last four weeks we have experienced sleepless nights, lots of kisses, infected scratches and bites from our feet, to our hands to our noses. Luna has grown over double her size, she was 6 weeks when we got her. She has peed in our bed, vomited on my hands, been on antibiotics, eaten lots of grass, chewed up a tennis ball in 5 minutes, ruined two pairs of my leggings, a thong and steals the dirty laundry and shoes. She has kept ...me somewhat sane during this weird, challenging time, but when she looks at me whining for cuddles with her puppy eyes, she makes you realize life isn’t so bad and she puts each day into perspective. This is a reminder to you to keep going, day in and day out. My mental health is definitely struggling during this time, but it is ok. Find the joy in each day, something you can be grateful for and stop putting pressure on yourself to do what everybody else is doing on Instagram. It is normal to feel sad, it is normal to feel down, all because we can’t hug our friends, our family, or so the things we love doing most. The hardest thing for me right now is not being able to go to work. Work is my release and I know that after teaching a class or two I feel 100% myself. But I am teaching myself to take each day as it comes. I have spent countless hours of the couch, but have also been super motivated to workout and train hard. I have had days where I don’t want to do anything, and days where I cook, create and feel inspired. It is ok. You are ok. Things will past. Just remember to do you. Take care of you. Love you. See more

04.01.2022 Nurturing your bodies from the inside out is why I started K Health Nutrition from the beginning. Nurturing our bodies is a holistic approach to health, it is all about nourishing, fueling, being kind, reflecting, understanding, awareness, movement and a whole lot of love. Now is the perfect time to nurture your body from the inside out during these weird, crazy and somber times. It is the time to reflect, to create awareness and to explore different ways to nurture your b...ody without being able to have your regular routine in check. What is one way you have nurtured your body today? Did you make yourself some nourishing meals? Did you move your body the way you felt you needed? Did you spend the morning in bed cuddling with your dog? Did you wake up, do a body scrub and have a spa morning? Did you go for a long walk in the sunshine or chat to a friend? I’d love to hear some of the way you love to nurture you! We are working on a exciting project over here at @khealthnutrition but in the meantime, if you need some extra nurturing, help with your nutrition, or even movement, then shout out, send us a DM or an email! We have gone online with all consultations during these times. Now is the perfect time to do you. See more

01.01.2022 Being stuck at home doesn’t mean it’s time to slack off (maybe just a little)... but sticking to daily routines, or creating new daily routines that work for you is super important in this weird and crazy world. So here are five small things you can do every single morning to get you up and going, especially if you’re still working from home, or if you’ve lost your job too: 1. Take a few minutes out of your morning to just be. Sit with yourself in the morning, breathe, ...meditate, or just enjoy your own company. 2. Shower and scrub. Refresh your body for the day ahead. Just like you would if you were going to work, but do it for you (an don’t forget to moisturize). 3. Enjoy a nourishing morning breakfast, take the time to cook rather than make the quickest option. If you prefer not to have breakfast, sit and just be with your morning coffee. When the sun is shining, sit outside and start your day off being present. 4. Exercise. If you have the time, go for your morning walk, some stretching, strength or Pilates based practice. Do it now, and you’ll feel more productive during the day. 5. Plan. Write down whatever tasks you wish to complete, from work, to chores, or a little spring clean in the middle of autumn. Stay you. Stay well. Stay strong. #routine See more

01.01.2022 Just a little sneak peek of one of the little projects I’ve been working on How do you stir fry?