Don’t throw the baby out with the bathwater!

In working with hundreds of people over the past 15 years it is evident that the most successful clients are those who focus on their behaviours and daily habits/routines to reach their goals. 

Not some unsustainable diet fad for quick results! Similar to the ‘get rich quick’ business schemes…these simply do not work!

→ If you forget to clean your teeth, do you call your dentist because you believe your teeth are all going to fall out? No, you just make sure that you don’t forget to clean them next time! 

→ Or, if your fuel light comes on your dashboard, you don’t take your car to the mechanic. You simply make your way to a service station to fill up. 

→ The same can be said if you eat a so-called “unhealthy meal.” It’s okay… 

You are one meal away from getting back on track. In six months’ time you will not remember that meal you ate! 


You don’t have to let it spiral out of control – don’t believe that you have ruined your progress! This just leads to a massive binge and then a feeling of guilt and hopelessness.


The BIGGEST indicator I have noticed when working with clients that were able to obtain long-term success is that:

🔥 They changed their behaviours and the relationship they had with food and exercise 

🔥 They focused more on their personal values and how healthy eating and exercise actually improved their life

🔥 In turn they were able to lose body fat when they stopped focusing on losing the weight!


Please let me know your thoughts, or if you have any questions please contact me!


Daily Habits to Kick-Start Your Health!

Your life is the set of habits and routines that you create!

1. Start your day with GRATITUDE!

Being grateful first thing in the morning allows you to cultivate a positive mind-set and appreciate what good you have around you. Ask yourself “What am I thankful for right now?” 

→ Start with 2-3 things.


2. Drink more water

Your body is over 60% water and it’s imperative that you keep well hydrated to help flush out waste from your body, regulate body temperature for optimal functioning, and keep your brain in working order. 

→ I advise consuming 50mL’s/kg body weight.

3. Move more (min 10,000 steps per day)

Completing an extra 10,000 steps each day typically burns about 2000 to 3500 extra calories each week. 0.5kg of body fat equals 3500 calories, so depending on your weight and workout intensity, you could lose about 0.5kg per week simply by completing an extra 10,000 steps each day. 

Walking more can aid in body fat loss through an increase in insulin sensitivity, reduce blood pressure, increase cardiovascular fitness, and strengthen bones. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes and osteoporosis. Moving more is also a good way to de-stress and clear your head!

4. SCHEDULE in time in your calendar for strength training or exercise

I don’t think I need to harp on about the many benefits of exercise, specifically strength training. 

→ Just schedule in at least 3 sessions/week, 45-60 min tops.

5. Protein & Veg with every meal

Protein…more specifically Amino Acids are the building blocks of life. Aim for a palm size portion of protein with every meal. Vegetables contain important vitamins and minerals adequate for normal bodily functioning. They also contain fibre, a non-digestible carbohydrate. Adequate fibre intake benefits your digestion and reduces your risk of chronic disease. 

→ Opt for a fist-size portion with every meal.

6. SCHEDULE in time in your calendar to BREATHE!

Daily breath work practice is a non-negotiable for me and allows me to control my emotions and become more aware of my internal dialogue (inner thoughts and voices). It reduces stress, creates feelings of clarity, and allows a deeper connection with ourselves. Breath work can also release trauma, improve anxiety and depression. It can regulate any emotion really! 

→ I recommend starting with 5 minutes…where you breath in through your nose for 6 secs and out through your nose for 6 secs.

7. Focus on Sleep

Sleep is a vital and often neglected component of every person’s overall health & well-being. Do you wake up feeling sluggish most mornings? Do you rely on coffee to get you started for the day? 

If this is you, it’s time to make time and prioritise what we do for a 1/3 of our life…SLEEP! Getting a good night’s sleep starts as soon as you wake up in the morning. Here are my top tips for a good night’s shut eye:

  • Get 10-30 mins of morning sun – this sets your circadian rhythm (sleep cycle patterns)
  • Morning exercise
  • Don’t eat within 2 hours of bed time
  • No screens 60 mins before bed…cut out all blue light from devices or wear blue light blocking glasses
  • Before turning your light off, write down 3 things you did well today and what you are looking forward to tomorrow

…all of these habits might be beneficial but you will not make them become a part of your daily routine unless you schedule them into your calendar with specified times. 

What I found when trying to introduce new habits is that if they are not time-scheduled, 9 times out of 10 you will not complete them and you will not become consistent!

ENJOY! I’d love to hear how you go!

Exercise Work outs

Struggling to find the time to work out?

No worries… I’ve got you covered! 

📋 This is my go-to session when I’m short on time. Feel free to substitute these exercises for similar variations or whatever you have available to you at the time ➡️ this should take you about 20 minutes. No excuses… Just get it done!


🔹60 secs cardio…..I like the assault bike cause it kicks my ass!

🔹6 reps upper body push…..DB chest press or banded push-ups.

🔹6 reps upper body pull……DB chest supported row or TRX inverted row.

🔹6 reps squat pattern…..DB goblet squat.

🔹6 reps single-leg exercise…..rear foot elevated split squat (Bulgarian split squat) or DB reverse lunges (reps per side). 

🔹6 reps core exercise…..fit ball crunches or mountain climbers (reps per side).

Workout parameters: 

➡️ Please complete this in a circuit style.

➡️ For each round, decrease cardio seconds by 10, and increase strength reps by 3. 

➡️ Complete until the last round is 0 seconds cardio, 24 reps strength!


If you have any questions about these exercises leave a comment below! For more about 🌟what I do + how I train and coach🌟 check out my services page here!

Mindfulness Sleep Wellness

Why can’t I fall asleep and stay asleep even though I’m completely exhausted?

➡️ I have a few strategies for you right here – I don’t think I need to bang on about the importance of quality sleep and the profound effects that it has on overall health and well-being. 

Do you:

❓ Have trouble falling asleep? 

❓ End up looking at the ceiling for half the night? 

❓ Wake up at random times in the middle of the night with racing thoughts? 

This used to be me before I started implementing a few strategies that allowed me to fall into a deep sleep within minutes of my head hitting the pillow: 

🔹 Avoiding any stimulants, e.g. caffeine too late in the day… 11 am cutoff! 

🔹 Not consuming any calories within two hours of going to sleep

🔹 Get 10-30 mins of morning sun…as uncovered as possible ➡️ this will help set your circadian rhythm (sleep cycle patterns)

🔹 Remove blue light from devices, apply a blue light filter, or wear blue-light-blocking glasses  ➡️ See glamorous photo!!

🔹 Have a nightly journaling practice where you write down 3 things you did well that day and 3 things you are looking forward to the next day ➡️ being grateful helps turn down stresses from the day and puts your mind at ease 

🔹 Take magnesium citrate or magnesium glycinate 30 minutes prior to sleep

🔹 When you turn your light off apply the 🌟 4-7-8 nasal breathing practice technique 🌟

      ➡️ Breathe in through your nose for 4 secs, hold your breath for 7 secs, breathe out through your nose for 8 secs  

      ➡️ Do as many rounds as you require, hands-down the BEST SLEEPING PILL you’ll ever take… and it’s free!

If you would like to see what services we offer, ask us questions or sign up contact us here