Keep Calm …… 6 weeks to Christmas

6 wks to xmasThis year Christmas has really crept up on me. Are you the same?

I smashed through some massive goals earlier on this year – finished and published my book ‘Just Another 5 KM’  on Amazon, bought a home, started doing some work for an amazing health and nutrition company. Mid year I seemed to plateau with my health and running goals due to sporadic injuries, and chose instead to focus on non impact, weight bearing exercises such as walking and swimming.

Reinvigorated with life, I set new goals and entered the next phase of developing as a professional speaker and delivering some inspirational speeches.

Sometimes we need that ‘plateau reflective time’ to reset for the next surge of activity.

I feel the time before Christmas, and especially the time between Christmas and New Year is a great time to reflect back on the year that’s just been and be reinvigorated for the year ahead.

- What are you grateful for this year?

- What are you proud of achieving when you look back at your 2016 goals?

- What are you committing to do more of?

And with 6 weeks before Christmas, and 7 weeks to the end of the year, what else can you achieve?

Are you on ‘wind down mode’ or is it your last chance to ‘smash things out’ before the clocks tick over to another year.

I’m choosing to set myself a new goal, a feeling of ‘last minute cramming in for your exam as a student’ as FINALLY I’m injury free (believe me this year has been a long haul in recovering from sporadic calf and achilles injuries)

*****5 KM Race ***** before the end of this year.

I’m literally starting from scratch again, with a base running fitness of only being able to run for 5 minutes straight. Considering I ran a marathon last year, this is a humbling experience to start over again with my fitness and running.

Have you been injured this year too, and looking for a challenge to end the year on a high? Are you invigorated to set another goal for yourself? Or are you on cruise control, winding down towards the end of the year?

Either way, one thing that’s guaranteed is that time will tick on by regardless of what you choose to do. And you can either choose to be the ‘best version of you’ on a daily basis, OR shrink back into the ‘normal, familiar default way of being’. Why don’t you make the next 6-7 weeks towards the end of the year count?

Your choice!!!!!

And remember

Wish It … Dream It … Do It!

Sue xo



You Know Who You Are

You know who you are….

You know you were born for more ….. be more … do more and have more.

You’ve known this for a long time. This always has been and always will be the case for you, right!!!

Don’t get me wrong, you’re truly grateful and blessed with your life now, and yet like a river flowing downstream, it’s never the same on it’s journey, you too never stand still, as you evolve and grow deeper into who you truly are.

You’ve always known this.

You might stand around for a while admiring the view, and then you’re off with a new goal.

You’re results focussed and know there’s always a way.

Sometimes you just need to figure out what that way is, and then you’re off again.

You strive for more in all areas of your life. Some areas you have nailed. People look at you in awe and wonder how you do what you do. It’s something that comes naturally to you, you’re just in flow, and you wonder why other people don’t get that.

And then there are other areas in your life, that you feel you are WAY off track in.

For you it could be your fitness, your business, your relationship, your finances AND you long to find the ‘missing’ piece to it all, and then life would be sweet again, complete almost.

Does this sound like you?

Totally I hear you and I get you. As I’ve been down that path many times before to get to where I am now.

You and I are similar in so many ways. We’re always looking for the next thing, the adventure, the rush, the growth as well as the stillness in the now, the gift of the present because that’s where we are right now.

I’ve battled the demons inside of me, thinking and believing I should be a certain way, fitting into society, my family’s and friends’ image of me. Oh and I tried, oh did I try to ‘be’ that person, so much so that my Mum called me an ‘enigma’ cos I could just adapt to my surroundings so well.

On the outside, yes, but on the inside, I was denying every cell of who I truly was back then, and who I am and what I stand for today.
And now I’ve found the answer that I was looking for, that was always within me all along.

So if you too are also sick and tired of ‘fitting in’ and wanting to run your own course, beat to your own drum, follow your heart finally and live a fulfilling life, then we need to talk.

And in the same breath there’s a part of you, that’s keeping you on the cliff, not yet ready to fly, not ready for that leap of faith ….. BUT you also want to feel complete, to trust again, follow your heart always and live a fulfilling life.

If this is you, then PM me, because I will guide you to find your own solution to your ‘missing piece’. The thing, that you’ve been searching for all this time. It is within you, you’ve just forgotten where to look for it. Together we will find it. And you will learn to trust, believe and start to live a fulfilling life on your terms.

Wish It … Dream It … Do It!

Sue xo

Want To Be A Faster, Fitter, Stronger Runner

A year ago I made the move to Queensland to escape the Melbourne winter and to complete my final preparation for the Gold Coast Marathon.

It’s been a whirlwind year of many ups and downs as life normally delivers lessons for us all to learn from. From health challenges, moving house twice, starting a new life – work and friends, completing and publishing my first book, crossing the finishing line of my first marathon and then getting injured.

Everyone has there own challenges in life right, and I’m sure you’re had your fair share of them too.

However since the Gold Coast Marathon, I had a relatively long break from running…. maybe 3-4 months off, and when I got back into it again, my distances were smaller in comparison. It was a maximum of 10km for my longer runs, and then I got injured, pulled both my Achilles.

IMG_0604Now I don’t know if you can relate to this at all, when you have a love for running and then get injured. You rest a bit and then you run again, only for the injury to flair up. This constant see-saw routine of small runs followed by injury.

Until STOP enough is enough. Total rest and NO RUNNING you get told, with your ankle taped.


And then you think of the long term benefits of looking after your body, getting back into optimal shape, practising what you preach, listening to your body and intuitively being guided as to what it wants.

For me it was quite simply to be able to walk, without the feeling of a knife piercing both my Achilles.

So back to rehab.

And it got me thinking how many runners out there have over time got injured, and if they maintained a core foundation of strength and flexibility they probably would have prevented injury.

So I’m devising a program that will make you a faster, fitter, stronger runner which contains full body strength and flexibility exercises to prevent injuries as well as  re-hab exercises if you are injured.

Interested, send me an email.

And remember

Wish It … Dream It … Do It!

Sue xo

What Eddie The Eagle Taught Me

I watched the film “Eddie The Eagle” this weekend have you seen it? If not I highly recommend it.

I remember growing up as a kid, glued to the telly when the Olympics came on. It didn’t matter if it was the Summer or Winter Olympics I was there on the sofa, front row viewing. I found all the athletes inspiring with their focus, commitment, wanting to be their best, to break PB for themselves and their countries, going after their dream of being an Olympian and to stand on the podium and receive a medal.

I remember “Eddie The Eagle” came from nowhere. He was the guy that was kicked off every sports team, he was the kid that everyone made fun of and talked down to. And in the same breath he had hope and a dream of being an Olympian one day, representing his country and doing his best.

There was no fear, no ‘I’m not good enough’ thinking.

Instead this was replaced with guts, determination, persistence, commitment to his dream, follow through, being outcomes focused and realising his Olympian dream.

So next time you want to quit on your dreams, think of Eddie, and keep going.

And remember

Wish it …. Dream it … Do it!

Sue xo

A Clean Slate

Wow so 4 months have whizzed by and it’s the start of another month. 4 months that you’re never going to get back again.

- Are you happy with how it all played out?

- Have you been true to yourself and your dreams?

- Did you smash it in the areas you wanted and the commitments you made to yourself and others?

If yes great, if not then why not?

Did you let ‘life’, excuses and other people’s demands take over and play a more important role in your life.

Either way it is what it is. You are RIGHT here for a reason. Acknowledge where you are, what you have achieved in the past and today realise it’s a new day, a clean slate, a start of a new month, a great time to re commit.

So what ARE you going to commit to in May?

If you want things to change in your life, you will have to either create some new habits and/or change some old habits. And then commit to taking daily actions.

CONSISTENCY is king !!!!!!

I always love the 1st day of the month, it’s like a clean slate, as if you’ve turned a page in a book.

So what are your goals and what are you going to commit to completing by the end of May.

For me the last 4 months I’ve been focussing on

- Working with some amazing leaders in the nutrition field

- Bought a house

- Published my book on Amazon – “Just Another 5km”

And in the same breadth I feel I’ve let other areas of my life slip a bit.

My focus hasn’t been on exercise that much. Ok a bit of running and bush walking here and there, but no where near the commitment I gave last year when I was training for my marathon.

And I’ve started to notice the difference …. especially strength and tone.

So I’ve committed to doing some form of exercise everyday throughout May, with my goal of Run Noosa (10km) on 29th May.

Do you have a fitness goal for May?

Let’s smash this out together and commit to moving everyday in May, whether that’s running, other cardio, strength training or yoga/walking….. you name it, let’s do it.

We were designed to move, so let’s get moving together. Let me know your May fitness goal and let’s make a daily commitment to get moving in May.

Come on over to and let us know your May goal and then your daily action.

Lets move more in May – #movemoreinmay

And remember

Wish It … Dream It … Do It!

Sue xo



It’s Not About You, It’s All About Them

As we go through life, there comes a time when you will receive criticism, nobody seems to escape it these days.

When you receive it from someone else, maybe at work, at home, from a friend, rather than take it personally rise above it and become aware and ask yourself:-

- Is this person experienced in the area you’re receiving a critique on? Are they really a mentor or someone with this particular ‘life experience’ to provide value and help to you? OR

- Are they someone who is coming from a ‘position of power’ and putting you down?

The thing to realise is that it is never about you, it’s ALWAYS their stuff. If someone is happy they will have great things to say, if not, they will spiral down and focus on the negatives. You’ve probably met people like this too haven’t you? You see as people our ‘egos’ tend to get in the way, and some people ‘don’t want to feel inferior’ around others, so they might ‘shoot’ them down.

Whatever is said though, look at it objectively and ask yourself is there anything I can learn from this and improve on.

So now you know all of this, the thing to do is to rise above it, show them compassion, love and see everything for how it really is.

Love Yourself First

To be compassionate towards others, we first have to be compassionate to ourselves.

Think about it for a second, do you ALWAYS say nice things to yourself, and treat yourself with respect as if you were your best friend, or do you tell yourself off when things don’t go to plan, or if you ‘messed’ up etc etc.

The trick is to pay attention to your own language, your internal self talk. Is it the kind of talk that’s damaging that you wouldn’t even treat your best friend that way. If yes, then STOP IT and treat yourself with some compassion instead.

For things to change YOU must change, and it starts with awareness. Practise being kind to yourself. Speak to yourself in an encouraging supportive way. Practise being your own best friend.

Then the next time someone criticises you, compassionately thank them for their observations without any resentment, staying emotionally unattached from the situation. It’s an art and an ongoing practice.

And remember

Wish It … Dream It … Do It!

Sue xo

10 Cross Training Ideas For Runners

Ok so you need a break from pounding the bitumin and pavements.

I hear you. Many a time I’ve been in the midst of a running training program and looking to mix up my cardio a bit.

Recently since I’ve moved up to Queensland, I’ve taken up more bush walking, swimming in the ocean, yoga and yesterday I did a hula hooping dance class which was so much fun.

So whether you want a break from your running, are injured, or just want to introduce a cardio workout which is less impactful on your body, then here are my top tips.

1. Swimming

By far the best all over non-weight bearing exercise. A great tip if you’re recovering from an injury, is to do water running. Basically this is running in deep water wearing a bouyancy belt. For a video on water running click here

2. Dancing

A great social cardio exercise that you can do on your own or with a partner. There are endless styles of dance from latin, salsa to disco. There’s sure to be a new style for you to sample, check out what’s going on in your town.

3. Bush Walking

Walking is a great low impact exercise that can be social if you do it in groups, and is great if you like discovering new countryside too.

4. Cycling

Along with swimming, cycling is probably the preferred cardio exercise for runners. Again it’s very versatile as you can join a gym and do a ‘spin’ class, or you can venture outside on the road or on the county trails if you have a mountain bike.

5. Hula Hoop Dancing 

I’ve rediscovered my youth with this one, as I experienced a 2 hr workshop yesterday and loved it. This is a perfect activity to improve your motor skills and body mind co-ordination. For some inspiration check out this clip here. 

6. Rollerblading

This is a fun outdoor activity popular in inner city parks and along esplanades.

7. Yoga

There are so many different yoga types from hatha to inyengar and bikram. Yoga helps to improve your flexibility and conditioning, which are both important for runners.

8. Pilates

Pilates helps to create a stronger, more flexible spine and core. This is essential for runners as posture is a critical element to successful running and staying injury free. It also helps to support and strengthen all the muscles in your torso, hips, shoulders and pelvis.

9. Zumba

This is a great all round cardio exercise as well as strengthening your hip stabilising muscles that are used for your running.

10. Stand Up Paddle Boarding (SUP)

This is a perfect exercise for stability, balance and strength. It can be done on a lake, river or on the open water in waves. Rest assured, you’ll still be getting a good workout in your legs as you keep afloat.

What Would You Do If You Were Blind?

This week I heard about an amazing surfer which just blew my mind.

To surf the Hawaiian break Pipeline is one thing, and a pretty incredible feat in itself. And for someone to surf it who’s been blind from birth, well that just takes it to a whole new level doesn’t it.

Derek Rabello. Photo: James Brickwood

Derek Rabello. Photo: James Brickwood

Introducing Derek Rabello from Brazil who was born with glaucoma, and has never viewed his blindness as a barrier to the ocean.

His fathers and uncles were passionate surfers and he just wanted to do the same.

He started surfing at 17, and 6 years on he’s on the professional surfing circuit, surfing with the world’s best.

So why am I sharing this story on a ‘running blog’. Basically because of the amazing strength of character, passion, persistence, strength, faith, trust and commitment to his dreams that Derek has clearly demonstrated on a daily basis.

Sometimes it’s easy to get caught up in our own dramas of everyday life, and listen to ‘your negative self talk’ that shoots you down and talks you out of your dreams. And then you hear of amazing success stories of the human spirit, that washes your ‘imaginary dramas’ into insignificance.

In a recent Australian interview he said, “You have to believe in yourself. Go chase your dreams and you can do it if you want.”

A great reminder for us all.

Wish It … Dream It … Do It

Sue xo

Tumeric Latte

Turmeric Latte (Golden Milk) Recipe

This is the perfect replacement for a coffee. So many nutritional benefits, click here 

Tumeric LatteIngredients

Milk – Your choice – coconut, almond, rice, dairy, oat etc

Turmeric/Cinnamon/Ginger mix – 1 teaspoon

Pinch of black pepper (helps absorption of the turmeric)

Honey or maple syrup to taste

Pour all of the ingredients into a small pan and heat over a medium heat for 3-5 minutes.

N.B. – Your turmeric, cinnamon and ginger mix can be kept in a jar in your pantry until you want to use it. Start off with 2 tablespoons of each spice into a jar and mix well. Then you can use a teaspoon of this mixture whenever you want to make a drink.