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Focusing on the small steps each week, as consistently as I can, will likely help me reach that goal with a more positive level of accountability and motivation!
For over 5 years, I have helped hundreds of women worldwide on their journey of becoming their happiest, healthiest, and most confident selves. Through my years of coaching experience, ongoing education, and my own self-discovery, I’ve created methods for a balanced and sustainable approach to training, nutrition, and mindset.
By ditching the extremes and training in a way that people genuinely love, I can help everyone be the very best version of themselves.
Go for goals!
How I overcome roadblocks and create winning habits.
Fast fact: Only a fifth of us get the recommended amount of exercise we need.
When you change your mindset, you can change your outcome for good. But firstly, you must overcome a few roadblocks and set relevant and achievable goals. Here’s how I break down those barriers:
- Have clarity - Break down WHAT you want to achieve and HOW you’ll get there, with simple steps to help you reach your end goal.
- Believe in yourself – Many people feel that their goals are too big or too far away. Once you’re clear on the WHAT and HOW of your goals, be flexible on the WHEN. Don’t set too firm of a deadline. Just move forward one step at a time.
- Take your time – It’s important to be brave and keep challenging yourself, but what’s the rush? Break down your goals into smaller, more actionable steps.
- Get some guidance – Don’t ever be ashamed to reach out for help or encouragement. We all need it from time to time. Having a coach, a mentor, or even a friend in your corner can make all the difference in the world.
- Be patient – It’s a marathon, not a sprint. If you want results, be patient and focus on those smaller goals and the little victories. Remember, it’s harder to stay consistent for long enough to make the habits stick.
Fit physically. Fit mentally.
How physical activity helps to improve mental health, focus, alertness, and all-around productivity.
Fast fact: Adults should be getting at least 150 minutes of moderate-intensity physical activity every week.
Living a sedentary lifestyle can be dangerous to your health. In fact, it’s been linked to an increased risk of depression, anxiety, and chronic stress. The good news is, moving your body regularly, in a way that feels good for you, can help manage those day-to-day stressors.
How to get more activity in your day.
If you’re sitting at a desk 8-hours-a-day, you should be getting roughly 30-45 minutes of moderate exercise. Unfortunately, most of us don’t have time for a full workout, but even a short burst of activity is better than nothing as it can help you keep a clearer mind and have more cognitive focus. Here are some simple things you can do to incorporate some light exercise into your day:
- Walk or cycle and leave the car at home.
- Use the stairs instead of the lift or escalator
- When you take a lunch break, include a 20-minute walk
Positive mindset. Positive results.
The five daily rituals I use to get positive and stay positive.
- Prioritise sleep – My body and brain don’t function at their best if I’m getting less than 7 hours of sleep, so I always try to get to bed at a reasonable hour. Consistent sleep + wake times helps me maximise the quality and duration of my sleep, so I can wake up feeling refreshed and ready to tackle the day!
- Keep a regular morning routine – I do a workout before work for around 30 minutes - whether it’s at the gym or a quick circuit at home. And for my “me time” I try to do at least 10-15 minutes walking outside in the morning to start the day.
- Eat a wide variety of foods – I don’t feel my best if I’m not eating enough fruits and vegetables. So, while I love being relaxed about my food choices and eating what makes me happy, I do make it a priority to check in with myself and choose foods that not only taste good but help me FEEL good on the inside, too.
- Have a good support network - As I work from home, reaching out to friends/family before or after work is a crucial part of my self-care routine. Social health is a HUGE part of our overall well-being as humans and I’m far more positive when I’m interacting with my loved ones more regularly.
- Take technology time-outs – To switch off and decompress, I try to spend at least 30 minutes each day with zero technology. We live such fast-paced lives, so it’s nice to slow down, unplug, and just breathe.
Getting outside helps you feel better on the inside.
The mental health benefits of taking your workout outside in nature
It’s so important to train in a way that genuinely feels right for you. The more you enjoy it, the more you stick with it over time! When the weather allows, getting some movement outdoors is a great addition to your fitness and self-care routine. Aside from the fresh air and sunshine, studies show that exercising in natural environments can have positive effects on self-esteem and help us feel more connected to our bodies.
My favourite summertime outdoor workout
Right now, I’m really into circuits! I use my PTP resistance bands or micro bands as they are super light and easy to carry. Plus, walking to a nearby park to get a quick workout in with minimal equipment is a great way to break up my day! I like to use a timer, so I don’t have to count my reps. That way, I can just switch my brain off and move my body while enjoying the great outdoors.
Finding a positive, long-term solution to your New Year’s Resolution.
Fast fact: 80% of people fail to stick to their New Year's resolutions for longer than six weeks.
It's a new year, and most people want to hit the reset button turn over a proverbial new leaf. That's what New Year's resolutions are for – a great opportunity for reflections and to make improvements to our lives in some way. While setting clear goals is important, flexibility is what will help you reach them.
Now, you might aim to do 5 workouts per week, but sometimes that’s not realistic (we’re not all perfect, after all). Having the wiggle room to take life’s hurdles into account will help you stay forward-focused. Even if you can only get two or three workouts in this week because you’re run down and need more rest, that’s not a failure. You can pick right back up again when you’re feeling energised!
I prefer just looking at New Year’s goals as where I want to be by the END of the year – what do I want to achieve, and what positive habits or behaviours are going to help me get there. Focusing on the small steps each week, as consistently as I can, will likely help me reach that goal with a more positive level of accountability and motivation!
Overcoming that low energy and lacklustre feeling
Five ways to lift your emotional state
- Rest – In this fast-paced world, we don’t often get enough downtime. So, prioritising sleep and quiet time to process the day (whether that be phone-free time or active relaxation such as meditation/journaling), will help minimise mental burnout and leave space for working through any emotions that might pop up.
- Feel your feelings instead of avoiding them – When you hit the wall, rest on it. Many of us push our feelings to the side and try to put on a brave face for others. So, checking in with yourself and giving space to process your emotions is key. If you can pause and reflect and work on identifying/naming the emotion you’re feeling, that’s a great start!
- Develop a “coping toolbox” -– Certain activities will help you feel better for certain emotions, you just need to identify them. For stress, maybe a run or a sweaty circuit gives you a sense of relief. If you’re lonely, reaching out and meeting up with a friend can prevent you from feeling further isolated. If you’re feeling blue, do you have a favourite song, movie, or hobby that provides a sense of joy? Creating a list of coping tools will help you proactively manage your emotions and establish a healthy self-care routine.
- Expand your support network Seeing a mental health professional such as a counsellor or psychologist can be helpful to provide strategies even from a self-development perspective. Reaching out to friends and family to chat or spend time around others’ good energy can also be incredibly helpful when you’re not feeling yourself.
- Be kind to yourself - Your “best” efforts will look different week to week, so assess what’s realistic for you at this moment. If you need to switch the focus from strength workouts + meal prep to prioritising rest, self-care and ordering food that makes your life more convenient, that’s okay! Listen to your body and treat your mental health just like your physical – don’t beat yourself up if you need to slow down and recharge.