What do you really want?

I have a question for you What do you really want?

You’re probably reading this because you want to get fitter, have more from life, improve your running, to see if it is possible for you to run faster and further. But are you there yet?

What’s really stopping you from getting there?

So here’s the thing:

You want to feel great about your body, and hot in a bikini. You want to feel energised, love your life, having energy at the start and end of your day. You want to loose your muffin top and bloated stomach. You want to feel fit again and to stop eating crap. You want so much out of life for yourself, but you’re always putting others first – your partner, your family, your kids, your boss, your work colleagues, your friends, even your pets!! And at the end of the day, and sorting out everyone else’s problems, you have no time for your own life and your dreams.

You want it to change…

But you’re tired.

You don’t have the time.

You don’t have the energy to start.

You don’t like your body.

You hate gyms.

You wonder where your fitness went to.

And if you’ll ever get back in shape again as you get older.


I hear you, I get it, and you know what, you’re not alone.

I can help, you know why because I’ve been there.


You know that feeling when you’re approaching 40, and you wonder where the years have gone to and you look at yourself in the mirror and wonder what happened?

I totally understand. I’ve been there, where a life of partying, binge drinking, emotional eating, crazy work hours and being there for others and not yourself starts to take an effect on your body. And you wake up one day and think, holy crap, I’ve got to live in this body for the next 40 years, I better start looking after it, and start to get fit fast.

Have you ever felt that way too?

If you have, and you’re committed to making a change, and you’re looking for a step by step plan then I’ll love to help you and offer you the 6 week ‘Run Your Ass Off’ Program. You will receive a running plan to match your running goals, know what the right foods to eat for you are, how to take on the ‘little voice in your head’ and win and much more. So check it out here.

Wk 14 – 13 Half Marathons for the past 13 weeks

WOW, when I completed my 1st half marathon 3 years ago, I felt jubilant and needed to recover for at least a week. If you had told me that in 3 years time I would be running a minimum distance of a half marathon each week consistently for 13 weeks, and training for a marathon, I would have told you that you were insane and from another planet.

Well who would have thought that with the ‘baby steps approach’ from running a minute and gradually increasing it, I would have been able to achieve this. Not I.

You see as a kid watching the London Marathon on the telly, I saw the elite athletes sprint the distance, some of them not even breaking a sweat. Then there were the army of runners, that followed in their footsteps, the ‘ordinary people doing extraordinary things’. I remember it as if it was yesterday, willing the people on, cheering from the couch, and having tears in my eyes as they crossed the finish line…… And in 2 weeks time this will be me too :)

Training this week was a lot lighter than previous weeks as the running taper was well and truly underway. Tuesday, I was down at the local track for sprints training for 6 x 800m. It took a couple of circuits to get into it and it’s amazing how by running faster, I feel that my form improves. I also play a mental game with myself, imagining that I’m elite athlete training for a race running around the athletics track.

Friday’s run was a 8km run around the local neighbourhood. I had a rough course in mind, and thanks to my Garmin 606 I was able to track my speed and how far I had gone and extend the loop. I wasn’t anticipating it to be as hilly as it was though, however as I now love hills, it was all good.

Gusty GeelongMy appetite has been through the roof this week, I don’t know what that’s about. Still eating sensibly and healthily, if not more often. Maybe my subconscious is thinking it needs to ‘stockpile’ calories for the Big Day. Hmm just going with the flow of it, and tuning into my bodies needs.

My biggest challenge in next few weeks, is rest and keeping my mind occupied so it doesn’t go in a tail spin about the marathon…. all good.

Well for my last half marathon distance in this training plan, Mother Nature certainly put on a show. Not only was the temperature up in the 20s, a lot higher compared to recent weeks, but many local towns were given gale force wind warnings. Needless to say this morning’s run, felt like running in a wind machine, being pushed backwards and sideways when I was running up hill. I’ve never experienced a 360 degree wind before on a run, it was definitely up there with one of the hardest runs I’ve done. Now for recovery.

2 weeks and counting :)

Wk13 – Last 30km Training Run

To be honest when I think of the Melbourne Marathon now, I get an overwhelming surge of butterflies in my belly, then the voices in my head start, just like they did the weeks before I ran my first half marathon … wondering if I’ve overtrained, have I done enough training, should I have done more hill work, speed work. ‘It is what it is’ I say, to quieten the voices. ‘And it will turn out the way it’s meant to on the day. So no point stressing about something that will happen in 3 weeks time.’ Peace :)

I’ve also been blown away by the continued support and well wishes I’ve received from people near and far. So thank you, you know who you are, it means a lot. :)

I’m amazed at my progress, and there would be no way on earth, that I would have believed you back when I finished my 1st half marathon, that I’d be able to run a minimum half marathon every week, for 13 weeks straight. I’m amazed time after time what the Body-Mind-Spirit can achieve when it’s working in sync together and training each week.

So usual sprints, tempo run and long run this week. Nothing out of the ordinary. Just sticking to the program and remaining flexible around my running days and other life commitments.

More yummy healthy snack creations this week, and I love my time experimenting in the kitchen doing my ‘cut, paste and add’ from a number of different recipes to create something new. This week was no exception with a yummy Carrot & Sultana Cake

Sunday’s run was my last 30km before the marathon. I had swapped a few long runs around to fit in the Bellarine Rail Trail 34km race and other commitments, so my program was a bit out of sync. However looking back over my training plan I’ve achieved 5 runs over 30km, and 2 of them were back to back weeks, (last week and today) so I’m happy about that and feel as ready as I’ll ever be for the Marathon.

As I was running today, I imagined with every step I took, that I was actually running the Melbourne course, taking in the sights, running side by side a sea of other runners to a cheering crowd at the finish line…… brought a smile to my face and a tear to my eye. This is real and happening.

Wherever you’re at with your running, enjoy the journey.

Wish It … Dream It … Do It!





Carrot and Sultana Cake

After making up juices for my running, instead of throwing away the pulp, I started looking for a way I could utilise it in cakes. So here’s my favourite one so far.


Carrot Sultana Cake

Pulp from 2 carrots and an additional grated carrot

3 eggs beaten

2 teaspoons of ginger

2 teaspoons of vanilla extract

2 teaspoons of baking powder

2 cups of rice flour

1 cup of ground linseed

1/4 cup of olive oil

1/4 cup of rice malt syrup

1 cup of sultanas


1. Preheat oven to 160c

2. Combine and mix all ingredients well

3. Pour into a lined baking tin

4. Cook for 1-1.5 hours until the cake is completely cooked through

5. Cool completely, before turning out and serving


- Use plain flour instead of rice flour and ground linseed

- If you’re not using pulp from your juices, add a couple of extra grated carrots

- Use cinnamon or other spices instead of ginger

- Use honey instead of rice malt syrup


This is a great healthy snack on it’s own. Alternatively you could top the cake with organic yogurt, walnuts and cranberries. Enjoy :)

How to turn it’s impossible into I’m possible

Nothing is impossibleHow many times have you told yourself that you can’t do that, you don’t know how to, it’s impossible, that would never work for me.

Well what if the opposite was true, what if you really could pull it off, you could do it, you found a way how to, whatever it is that you want to make happen.

Well I’ve come up with a 5 step formula that has helped me move from a place of ‘It’s impossible to I’m possible’, that will work for you too.

1. Dream it

“If you can dream it, you can do it” Walt Disney.

Just use Walt Disney as an example of what can be created. First imagine it in your mind, like a technocolour movie on the screen of your mind. What do you see, hear, feel when you watch the movie unfolding before your minds eye?

2. Believe it

Once you’ve dreamed and visualised it in your mind’s eye, the seed has been sown. What if you can? Yes, I believe you can.

“Whether you think you can, or you think you can’t you are right!” Henry Ford 

You have to believe 100% that you can do this. Your mind will follow and act out that belief. You don’t need to know ‘the how’ yet, just trust and believe that you can and you must do it.

3. Model

All throughout our lives, we’ve been great modellers of human behaviour. You only have to know this is true, by looking at babies and toddlers, and how they model their own behaviour on their parents and siblings or how to do things. So thing about what you once thought was ‘impossible’ and find someone who is actually being/doing what you want to do. find out how they went from ‘A’ to ‘B’, how do they do the thing you want to do. Break the process down into bite size chunks. What’s the 1st step, the 2nd and so on.

4. Baby Steps

“The way to get started is to quit talking and begin doing,” Walt Disney 

Another great Walt Disney quote and it’s so true. Just commit to take the 1st step and then take another, moving forward daily, putting one foot in front of the other. Again think about an infant learning to walk, taking their 1st steps can be wobbly, and usually they fall down. However they always get up again and keep going. Your dream and goal is no different. Keep on going, your daily baby steps will build momentum over time.

5. Consistency

Keep on going, your daily baby steps will build momentum over time. Soon you will be achieving the goal, you will be living that ‘dream’ life, making it happen…. whatever it is for you.

And then you’re be saying to yourself ‘I’m possible’ because you made it happen.

Wk12 – Time To Go To Rehab

They tried to make me go to rehab and I said “NO NO NO”

foam-roller-exercisesYep I had to admit it, it was time to rest. My achilles since Sunday was just bordering on annoyingly painful even when I walked, so I had to take a bitter pill and STOP! Ouch, now there’s nothing worse for a runner, I believe, then not being able to run.

However, from past experiences I knew it was more painful in the long run, excuse the pun, if you didn’t rest, when your body was giving you clear signals to rest.

So I had to take that bitter pill and STOP, so instead of going to the gym to exercise, my routine switched to the vibrogym to stretch my achilles and calves, followed by a session on the foam roller.

Welcome to a cheap form of ‘good’ torture. Using your body weight to roll up and down on a foam roller to get blood circulating to those ‘problem’ areas giving them a nice massage is… well lets just call it ‘happy hell’ – short term pain, it doesn’t last for long, as the initial pain does go. But oh the longterm benefits – it’s like a mini massage. Check out some more foam roller exercises here.

So that was my routine for the week. Being patient worked as by Friday my achilles seemed a lot better, so feeling better about my 32km run scheduled for Sunday.

Sunday morning’s long run was great. Yes it was a bit tough, although I powered through. I listened to podcasts for the 2nd time on this long run, and it seemed to make the difference, as my mind only wandered a couple of times, and was more interested in the content of the audio, while my legs carried me forward one step at a time.

Slight twinge in the achilles at 6km, and then it passed as quickly as it had come, and I kept going. It wasn’t an earth shattering time, however what I’ve noticed is that by keep showing up you body, mind and spirit work in sync and get stronger.

I’ve been experimenting and creating some healthy food options this week, so I’ll be sharing the recipes with you over the next few weeks.

So with 4 weeks to go, and still injury free, I’ve just booked my spot in the Melbourne Marathon. I’m pretty excited. It’s happening, making the dream a reality.

Wish It ….. Dream It …. Do It!

Why Do You Do What You Do?

If I asked you ‘Why do you do what you do?’ what would you say. What drives you, what do you value, what are your interests and passions?

It’s interesting isn’t it, sometimes, we don’t stop to ask ‘WHY’ we do things we just do them almost like a robot, in a trance. Sometimes caught up in a world of ‘shoulds’, ‘musts’ ‘have to’ …..REALLY ….. who says you have to do it. What would happen if you didn’t?

Is it what YOU really want to do, or what you think you ‘should’ do, maybe meeting someone else’s dreams not your own.

Everyone has 24 hours in a day right, and how often do you hear ‘I don’t have time for that’ … ‘I’m TOO busy’ …REALLY, is it because it’s not important to you, you don’t value it because lets think about it for a second, we always find time to do the things that are important to us.

So I want you to stop to think for a second  about all areas of your life and start to look at it in a new light….

  • Why do you do what you do?
  • What does it give you?
  • How do you feel when you do it?

And if you’re not happy with the answers, if you’re living in a land of SHOULD and HAVE TO. Really look at it, and seriously, who’s life are you really living, yours or someone else’s.

So I ask you “What do you really want in life?’

Wk 11 – The Race Starts At 30km …..what the ….

Totally amazed how my usual 2 days of ‘john wayne’ walking have now been reduced to a day, even after 35.5km run on Sunday. My recovery plan is working a treat – healthy food to refuel, stretching, wearing SKINS compression recovery tights, good nights sleep, massage on the vibrogym. Yes I was tired on Monday, but hey, the fatigue lasted half a day, instead of all day, and improved every time I ‘refueled’. Yes I’ve started to think of my body like a car, and ‘refueling’ it for performance, not feeding it CRAP and expecting it to work for me. After all this is my home, and I have to live in it for the rest of my life.

I had 2 days off running, Monday and Tuesday, and switched my sprints training to Wednesday morning, after my PT session. Perfect, worked a treat. My hip was still a bit sore from Sunday’s fall, although happy with my 8.5km session – 1km/2km/1km/1km repeats on the treadmill incline.

Wednesday night was Body Balance class, cool to stretch further, and realising that I’d lost a bit of strength and flexibility in my upper body, but ohh the blissful meditation afterwards. I think I was floating off to somewhere in Asia… heaven.

Friday was a tempo run along the Geelong Waterfront….. so happy to live by the water and awesome reflections of the boats in the water.

My biggest A-HA’s in running, always come from my long runs, and this Sunday was no exception for a 24.4km run. Out early and running in the morning fog along the river, before the sun finally broke through to a gorgeous sunny day. Awesomeness.

Long distance running and judging where toilet blocks will be on your run, always seems to be a challenge for me LOL, and I was sprung bad at 3km, desperate for the loo, hid behind a tree, only to appear out of the mist being met by a morning dog walker… oops

Oh lord… not again, the ole left achilles and calf, feeling like a knife had been jabbed in it for 3 kms, found somewhere to stretch it and eased back on the pace. Then my mind started “Do you think you should run on it? What if you make it worse? What will you be like on marathon day, then what? You could always walk you know? What about running 10km instead of your planned 21km, that would be better for everyone wouldn’t it…. blah blah blah”

Constant endless monkey chatter. I did carry on, monitoring how it felt and gradually my mind shut up, and as the focus was now on the run not on my achilles, the pain went away… funny that.

At 8km, another runner came up behind me and started chatting “You’re all fuelled up, how far are you going?” Oh 21-24km, depending on my achilles I said. “Ah yes they take a long time to heal don’t they” Hmm, I just dealt with all my monkey chatter, I certainly didn’t need to feel worse again…..I know he meant well though.

“Are you training for anything” Yep I’m doing the Melbourne Marathon, next month it’s my 1st one.

“Ahh good, yep I did it a while ago, on the original course starting at Frankston… I remember driving to the start from Melbourne, thinking that’s a long way… anyway I came 3rd that year”

Oh great, that’s awesome, well done I congratulated him… do you have any tips for me.

“Well as it’s your 1st, just to finish really you can think about time later, if you want to take it up further. It’s a really hard thing you’re doing a marathon, oh and don’t set off to fast…. you know the real race starts at 30km.”

And with that he wished me well and sprinted off.

Now I don’t know if I felt encouraged or deflated hearing that….. I mean a 30km warm up for a 12km race, seems a bit extreme don’t you think.

However deep down I knew exactly what he meant, from the 3 runs I had done over 30km, I was pulling on every ounce of energy, inspiration, motivation, inner strength, determination and spirit to keep my legs going putting one foot in front of another.

Yes it would be a challenge, yes it would be an adventure, and no I didn’t know how it would turn out, but you know what I’m doing it anyway giving it my best shot.

Great Power Snack

Healthy nut balls seem to be all the rage now, and it’s no wonder as they are so easy to make. The beauty about them is that you can get creative with the ingredients according to what’s in your pantry. Just remember to keep the same ratio of dry goods to wet, and the world’s your oyster :)

This is one of my favourite ones adapted from a Healthy Chef recipe

Spirulina Nut Balls  

Spirulina Nut Ball 1Ingredients

Almonds – 1 cup

Walnuts – 1 cup

Sunflower kernels – 1/2 cup

Orange – Juice and pulp of 1/2 orange

Spirulina – 1/2 teaspoon

Ground Ginger – 1/2 teaspoon

Dates (dried or fresh) – 8


1. Mix all the dry ingredients in your food processor

2. Add the dates

3. Add the orange juice and pulp

4. Test the consistency to see if it forms into balls, if not add more orange juice or a drop of water.

5. With a teaspoon, take a small amount and roll it into a ball between your hands.

6. Roll the ball in coconut

7. Enjoy :)

Spirulina Nut Ball 2

Spirulina Nut Ball 3








Nutritional Benefits

Spirulina is a plant plankton that contains beneficial nutrients such as chlorophyll, iron and betacarotene in their natural, easily digestible form.

Almonds and walnuts are a great source of protein, manganese, copper, iron, calcium, phosphorus. Walnuts in particular, also contain more antioxidants, folic acid and Vitamin E than any other nut. As walnuts are shaped like the brain, they are the perfect ‘brain food’ as they are rich in omega-3 fatty acid which helps to keep the brain functioning normally.

Sunflower Kernels are high in vitamin E, magnesium and selenium. This means they have huge anti-inflammatory and cardiovascular benefits. The magnesium helps to calm your nerves, muscles and blood vessels; and the selenium improves your body’s detoxification.