Don’t Try So Hard To Fit In

FullSizeRender (2)WOW…… I saw this sign in an Op Shop window yesterday, and it really jumped out at me.

I don’t know about you, but if I had heard this message in my teens and 20′s and REALLY took it on board I think my life would have been a whole lot different now.

I probably wouldn’t have wasted years trying to ‘figure it out’, wondering why I felt that I didn’t fit in, what’s wrong with me, why am I so different to everyone else – why aren’t I blonde, blue eyed, 5′ 6″, popular at school, good at sport. Why can’t I find and stick to one job that I can excel in and climb the corporate ladder like everyone else……etc etc.

Well sista, if you feel the same way, it’s time to embrace that we were all born with unique individual gifts and blessings, and that we’re special in our own way.

And that it’s NEVER to late to discover those special talents that you have, and that only YOU can express them in the way that you do. So it’s time to own who you are, and BE YOU 100% in every moment of the day.

And if at 1st you’re so conditioned with society, peer pressure, the media, family, friends and work colleagues, that you don’t know or have forgotten WHO you are. Then start doing the things that you love, the things that give you joy, and let that expand into other areas of your life.

Start to be grateful of EVERYTHING in your life, even the parts that initially give you sadness and grief, because there truly is a silver lining in every cloud if we CHOOSE to look for it.

So today and everyday for the rest of your life BE YOU, be grateful for who you are, as you were born to stand out.

And remember

Wish It … Dream It … Do It!

Sue xo


10 Foods That Heal You From The Inside Out

If you’re looking to heal yourself from the inside out when you’re injured or just want to improve your natural immune system to enhance your health further, then there are foods you can include in your diet that are packed full of anti-inflammatory properties.

The most effective approach is to increase your intake of foods that improve your immune system and health whilst reducing foods in your diet that decrease your immunity and increase inflammation in your body.

E.g. Foods to avoid that are high in sugar include white refined foods like breads, flours, cakes, pastas, biscuits and white rice.

Protein is also important to aid the healing process, so ensure that you have adequate amounts in your diet. Introduce more poultry and fish in your diet rather than red meat as they can tend to be more acidic and inflammatory.

Ensure your diet is also full of vegetables and fruits which are loaded with antioxidants.

Click here for a list of 10 foods to include in your diet that reduce inflammation and improve your immune system.

How Much Time Off Do You Need

Okay so it’s been 2 weeks since I ran the Gold Coast Marathon, and I’ve been content since then just to rest, recover, refuel and for exercise – just walks and a bit of yoga. A very Yin existence shall we say.

Today was time though, this morning when I woke up after meditating and stretching, I felt the urge to run again. It felt really good.

People ask me how long shall I ‘have off’ after a big race. Really however long you need in order to allow your mind and body to fully rest and recover. You will know when the time is right. If you start back to early your body will react accordingly and you’ll probably be depleted of energy and might even risk injury.

So take your time, enjoy the break from your running and utilise this time to pursue other sports.

3 Ways To Train Like A Marathoner Even If You Never Do One

On my journey from only being able to run for a minute to running a marathon, I learnt that the biggest thing that got me there wasn’t the latest runners with extra cushioning, a new Garmin watch that would calculate everything you needed, the running program that would push me that one step closer to a new PB, it was MY MINDSET.

Think You Can

So here are my 3 tips to train like a marathoner even if you never do one.

Big Picture Vision

Create a vision for yourself. Have a goal that stretches you outside your comfort zone, whether it be a new distance that you’re aiming for, your 1st overseas race, or a new PB.

Then visualise that image daily, actually be in the scene of achieving it with all your senses.

- What do you see around you?

- What do you hear?

- What do you feel?

Visualisation and meditation are such powerful tools of actually creating our futures now.

Act As If

Once you have the vision and goal you’re going after, act as if you’ve already achieved it.

What I mean by that is…

- Who do you have to be to have already achieved that goal?

- What person do you need to become?

- What strengths and attributes does this person have?

For example, when I was training for my 1st half marathon, I knew the importance of ‘sprint training’ although it didn’t come naturally to me. So I would take myself off to the local athletic track once a week, and imagine that I was the greatest sprinter in the world, that I was an elite athlete showing up for their ‘sprint’ session at the track, training for my next big event. At first it felt REALLY unnatural and uncomfortable, but I stuck with it, and within weeks I enjoyed that part of my training and my speed improved as a result of showing up each week, doing the work and believing I could.

Nutrition, Rest and Recovery

This is 3 parts rolled into one. People often forget the importance of nutrition and rest in order to fully recover from their training, but really this is critical.

Learn to see food as the fuel your body needs to perform at it’s best. I use the analogy of filling up your car with dirty petrol and expecting it to get you from A to B. It wouldn’t be a smooth ride, as your car spluttered along in fits and starts, choking and stopping. Our bodies are the same, so we need to nurture them and feed them the optimum levels of nutrients to excel in life.

It’s also important to rest and achieve a good nights sleep so your body can repair itself and recover from your hard training.

As always running and training for a race, has so many similarities for other areas of our lives, so use these 3 tips when you’re embarking on a new adventure.

And remember

Wish It … Dream It … Do It!

Sue xo

Gold Coast Marathon – I Did It!

WOW words can’t describe how I felt when I crossed the finish line on Sunday.

I was pretty overcome…… just think of a runners high after a ‘normal’ run multiplied out, on top of that, was the journey of the last 9mths.

Training for the Melbourne Marathon, being 2 weeks out from it last October, and suffering a major migraine which resulted in numbness down the right hand side of my body, to be advised by doctors not to run as ‘you have an undiagnosed neurological condition’. This transpired a month later to hearing ‘you have 8 lesions on the brain….. it’s MS’

Hmm….. starting from scratch literally….. my diet, my health, my fitness, my thoughts, my world was turned on it’s head, and gradually taking baby steps it was all revised, piece by piece.

Wanting more then anything to run again, completely changing my diet, changing how I thought and how I trained etc etc to having the will and knowing deep down in my heart that I would cross the finish line when I set my sights on the Gold Coast Marathon.

web-GCCF1589So how did I do it….. well if you’ve been following this blog each week, you have a fair idea from a training point of view… and the rest, well that will be coming in ‘the book’ – EXCITING.

The day itself was glorious, amazing weather, great supportive crowds, awesome running community and the elite runners that just blew our minds with their speed. The winner, Kenneth Mungara finishing the marathon in 2:08:42.

Luckily I arrived at the start line with 5 minutes to spare. To be honest any longer, I think I would have been a basket case, as the emotions were running pretty high. I got choked up on the starting line, amongst 6,500 other runners, thinking about their own journeys of how they got to the start line, and what we were all about to embark on.

I salute you all.

The crowds were awesome, the support, signs, music, well wishers were incredible. Rob de Costella gave a rousing speech at the start…. I heard it on the PA as I was still in the portaloo – LOL

It was slow going for the 1st 3km as the pack was large, although there was space, and it was fairly relaxed and cruisy.

I soon slotted into the 4:30 pacer pack and was going well, loo break at 15km, and then lost the pack in the distance….

Had juice & water in my fuel belt till 21km, then was on gels & water. It was pretty warm as the sun started to heat up from 9am…. good job I’m a low sweater hey.

Started to feel the heat at 30km, and was picking out shady patches on the road to run in. Knew the most I’d run was 35km, so it would be interesting after that.

The course was fairly flat and went from Southport to Burleigh Heads before looping back to Southport and heading north out to Anglers Paradise before the turnaround point to Southport and finish line.

Heading north out past Southport was a bit tough going, as you could see the finishers coming into the finish and passing the crowds in marquees for the last 1km….. the support and cheers was incredible, and I had to look away, as I was really getting choked up and was finding it difficult to breathe and run.

To think that they were supporting loved ones and complete random strangers was incredible and I knew that they would be there for me too, and they’d carry me running to the finish line no matter how I felt.

I think I had a couple of walking stretches around 32-34km, I was getting tired and over it, although in my heart I knew that I was soo close ‘Just another 5km’ I kept telling myself, as my speed started to slow right back….. then you can walk again… and so it went on.

Reckon it was around this time, I started to feel a bit light headed, so I just walked it out and sipped water, and was good to go again back to the ‘Cliffy shuffle’ just keep putting one foot in front of the other and you’re make it, I kept telling myself.

Breaking it down to 5km stretches… and soon it moved on to 3km to go, and my spirits lifted ‘I have this’ I told myself. Yes the crowd were there for the last 3km, and started to get thicker for the final 1km, I thanked them as I went past and they clapped even more. It was hard to stay focussed, as tears were welling up in my eyes, and a lump in my throat.

web-DCDO2051So many times I’d been in the crowd cheering on my heroes as they went past, and now I was there. I really felt like a superstar, a gladiator, overcoming the odds to run a marathon, doing my training differently this time, listening to my body and doing what it needed most.

And as I saw the final arch before the finish line “250 metres to go” I smiled and picked up my pace. It felt as if I was sprinting after the last 10km effort, and hands in the air as I crossed the finish line.

Awesome so so happy, overcome with emotion of what I’d just achieved :)

And the time 4:55:45. For me it wasn’t about what time I completed it in, it was about enjoying the moment, and overcoming the odds to run long distance again.

People ask me, ‘How did you pull up?’ Pretty good really. I fuelled up on fruit immediately afterwards – bananas, orange segments, apple. As well as water and a banana, date soy milk smoothie (made the night before). Chicken, guacamole, salsa taco wrap. I changed into my SKINS Recovery pants which helped my legs. The next day I was a bit stiff, and head like mush….. feeling like a  vegetable/jet lag feeling not able to focus on much…. so a beach day was the go.

IMG_3232A dip in the ocean and daily walks on the beach has been the best recovery for my legs.

I still pinch myself that I did it, as well as knowing deep down that I would do it. I visualised the finish line and how I’d feel when I crossed it, months before, during my training.

I just had to make it happen.

Wish It … Dream It …. Do It!

Anything is possible, just keep putting one foot in front of the other.

Sue xo

What Are You Choosing To Let Go Of?

New DawnBlessed by this amazing sunrise on this morning’s beach run, it got me thinking how amazing nature is, and it can really teach us some amazing lessons if we only stop and pay attention to Mother Nature.

You see it’s a full moon today… and I don’t want to get all WOO WOO on you, however it’s a known practice and a perfect time to ‘let go of stuff in your life that no longer serves you’…..

Whether it’s

- a relationship

- a job

- stuff around the house you no longer need

- negative emotions you feel – guilt, shame, not feeling good enough, fear, stuck……..

- gossiping, judgement

- Whatever it is for you that no longer feels rigt, and has an ‘icky energy’ around it, this is a perfect time to choose to let it go

Give yourself and your life a mini ‘spring clean’

And then what are you choosing instead?

- Who do you choose to be?

- What do you choose to do?

- What do you choose to have?

Write it all done, set your intention, draw a line in the sand, no longer look back and live your life in the past. Get excited with your future you’re creating and take daily baby steps to get there, living your life in the ‘now’ – the present moment.

After all this is YOUR LIFE.

You are the lead actor/actress in your life, so how are you showing up and what part are you choosing to play?

And remember

Wish It … Dream It … Do It!

Sue xo


Gold Coast Marathon – Wk 18

So so close…. I can feel it, I can smell it.

I can’t believe that I’m days away from taking part in my 1st marathon, and my 1st interstate race in Queensland too.

So no matter what happens on the day, I’m going to get a PB – because it’s my 1st one…. great way to look at things don’t you think.

Last week I relaxed my eating regime a bit, as well as eased right back on my running too, so the taper is happening.

I always wonder about the ‘taper effect’. I absolutely know the benefits of it, in order to have fresh legs on the day…. totally get it, although in your mind you’re left thinking, is there more I can do right now.

Absolutely not, and to be honest my body and mind are glad of the break, and be ready to hit the bitumin come Sunday.

Right now, I’m pretty calm, I’ve gone through the race in my mind, I’ve done the best prep I could have done and on the day I’m just going to enjoy it and have a ball.