Stop Listening To Naysayers

An interesting scenario happened on this morning’s run. Let me set the scene, I had taken quite a bit of time off since my marathon….. months in fact, scattered with the odd small run here and there.

I’ve felt compelled recently to build up my running again, and know that as my fitness has dropped off, I’m at the build up stage again.

So today I had a distance in mind, and the route was a bit hilly. On one of the hills I was digging in, head down focussed on getting to the top.

As I passed a couple of people they said

‘That looks hard’ ….. No not at all, I replied.

‘That looks hot’ …… No not at all I replied.

Here’s the thing. Truth is it was at the end of my run and I was tired, if I listened to my little critic in my head I would have stopped, if I listened to the people and taken it on board, I would have stopped, however I was committed to my plan and finishing the run. I was so happy when I did.

On reflection it made me realise that sometimes when you’re excited about an idea, goal or dream and you share them with your family and friends, you’re sometimes not met by the same level of enthusiasm.

Instead they say….

- Well how’s that going to work

- You’re going to do what…. really

You start to feel squashed, where’s the love and support.

If your belief in your idea, goal and dream isn’t that strong it’s quite easy to be swayed by the ‘well meaning’ opinions of others.

One thing you have to remember is that when you grow and expand, sometimes it’s scary for the people around you. They love you, sure, and in the same breath they want what they feel is good for you, and that’s usually within their own comfort zone.

That’s ok, you just have to accept that they’re on a different journey to you and you might choose not to share so much of your future plans with them, maybe you need to find a new group of friends who ‘get you’ and can support you to achieve your goals.

If you feel compelled to be something, do something and have something then go for it, follow your heart and your intuition, stay strong and focussed and stop listening to the naysayers ….


And remember

Wish It … Dream It …. Do It

Sue xo

When Was The Last Time You Celebrated…?

This is completely related to running or not at all, depending on your point of view!!

When was the last time you celebrated an achievement, small or large?

A lot of people tend to go through life with the ‘end in mind’ and not celebrating their small wins along the way. They think they will ‘celebrate’ when they ‘get there’. But when they do arrive at their original goal milestone, they have already set the next one, and they’re in full steam ahead.

If you recognise yourself here, or know someone who does this then take a moment and STOP, take a moment and celebrate your wins and life in general, whatever you’ve achieved large or small.

Case in point, last weekend a friend and I had a picnic to watch the the sunset. It was situated on a busy promenade at the beach. We had an amazing spread of food laid out on a tablecloth. The holiday makers that passed us by smiled and commented on the amazing trouble we had gone to and asked us what we were celebrated.

We commented ‘We’re celebrating LIFE……. because it’s Saturday …….’ People seemed bemused with our answer that it wasn’t because of a birthday, or special event.

Think back to when you were a child and you saw pleasure in the smallest of things, and were happy and celebrated your little wins and were happy with life in general as you were in awe with everyday.

Sometimes as adults we forget this, it’s time to remember again and to start finding the ‘joy in the ordinary’.

And remember

Wish It … Dream It … Do It!

Sue xo



If This Was Your Last Day ….

What would you choose to do with it?

Would you be happy with life, or would you be worried of all the things you didn’t do, a life full of regret.

The best thing about LIFE, is that we really are the leading actor in our own movie called ‘LIFE’ and we can change moment to moment how we think and feel.

As humans, our brains are the most developed on the planet, mainly due to our frontal lobe in our brains. It is this part of the brain, that enables us to ‘experience events before they have actually happened’

Dan Gilbert, author of ‘Stumbling on Happiness’ talks about the ‘psychological immune system’ in his TED talk, whereby rather than striving for the fit body, car, house, relationship, holiday, any other ‘external’ thing that we believe will make us happy.

We can ‘experience the event’ in our mind before it’s actually happened. That way we are choosing to be happy in the present moment rather than waiting for the external thing to arrive in our life.

Click on the link below to find out more. It’s time to change your mind.

Bring Yourself Back In Balance

Sometimes in the midst of craziness, and chaos around you, you still need to find a sense of calm and ‘zen being’ to carry on through your day.

So how do you keep the focus, the concentration, the forward motion thinking with the constant interruptions from family, kids, work colleagues, social media, starring out of the window at the sunny weather and any other ‘bright shiny objects’ that distract you and your energy away from what you’re doing.

So here’s the thing, when it come to focus and concentration, sometime I nail it and other times I’m a prime candidate for being easily distracted and going from one thing to another. By the end of the day, if I don’t ‘nip it in the bud’ I wonder how I wasted the day, and feel so damn tired and exhausted, as I’ve just drifted from one thing to another.

So if you find yourself distracted, here are my top 5 tips for staying on track and getting the job done.

1.    What’s Your Why

Tap into and remember the importance of why you want to do it. Is it something you really want? Or do you feel it’s a should for you, and maybe it’s really someone else’s goal/dream. Is it aligned with who you really are and what you value? It’s time to get clear.

2.    Keep The End In Mind

Once you’re clear on why you want to do it, close your eyes for a minute. Take a couple of deep breaths and imagine yourself already completing the task.

Where are you? What do you see around you? How do you feel? What are you and others saying to yourself now that you’ve completed it?

By having a clear vision of how we’ll feel after we’ve done the task, energetically we’re drawn to that end result

3.    Environment

Ensure that your environment around you is supportive to your ‘task’ at hand. E.g. if you need a ‘quiet’ space to work from, ensure that your office/home space is set up accordingly for this. If you have family, kids, noisy neighbours etc. negotiate blocks of quiet time throughout the day. It could be first thing in the morning, when everyone is still asleep.

4.    Time Limit

It’s amazing what we can get done in a set amount of time when we really have to. Think back to those school exam days when you just ‘had to’ create the piece of work. I use an online clock which I set for certain time periods. It then countdowns the time and then chimes at the end of your session.

5.    Just Start

Take the first step and do something. Once you take that step, it’s amazing how things just begin to flow as you gain momentum, thinking how you’ll feel when you’ve completed the task.

And remember have fun and enjoy the process.

The Magic Of Fermented Foods

It might seem that fermented vegetables have come back in vogue recently, however they have been around for centuries and the health benefits of eating fermented foods are huge.

Eating fermented foods have been linked to boosting your immune system, easing digestive problems, improving chronic fatigue syndrome, adrenal fatigue syndrome in addition to many other medical diagnoses.

The reason being is that it improves your ‘gut health’. Not a glamorous topic I know, but something that is imperative to our overall health and well-being.

Fermented foods contribute live ‘good’ microbes to the microbiome, in your gut. These microbes have a powerful effect on our bodies, but when they are out of balance they can contribute to the following conditions – intestinal and irritable bowel syndrome, immune diseases, as well as type 2 diabetes and obesity.

What is fermentation?

Fermentation is a metabolic process in which microorganisms such as yeast or bacteria convert organic compounds (carbohydrates – sugars and starches) into alcohol or acids.

Fermentation has many uses such as:-

-       Preserves food – Extends the shelf life of foods e.g. pickled vegetables, cheese, salami and wine.  This was commonplace, before the modern world of refrigeration.

-       Improves your gut flora – there are many ‘good’ bacteria in fermented foods, so it is a great supply of adding microbes to the gut. Examples – yoghurt, sauerkraut, kefir, kimchi and kombucha tea

-       Increases micronutrients – Vitamin B levels are increased in some foods

-       Easily digestible foods – e.g. the lactose in milk is broken down into a simpler sugar like glucose. This helps people who are lactose intolerant sable to eat yoghurt and cheese.

-       Eliminates anti-nutrients – Natural compounds that interfere with the absorption of the nutrients can be destroyed by fermentation. Eg. Legumes and seeds contain phytic acid, which binds minerals such as iron and zinc, which reduces their absorption when eaten. Tempeh and miso are examples of fermented legumes.

The Best Of The Best

Pickled Vegetables

Sauerkraut, kimchi, dill pickles and other pickled vegetables are fermented using lactic acid fermentation, where the bacteria converts the sugars in the vegetables into lactic acid. The vegetables are mixed with salt, which stops the growth of unwanted organisms. When the fermentation is complete, the pickled vegetables are rich in beneficial microbes.


A carbonated, slightly alcoholic fermented milk drink that looks similar to runny yoghurt. Kefir is made using a lactobacilli bacterial culture and yeast.


Heated milk curdles during the lacto-fermentation process.


The lactose sugar in milk is converted by the lactobacilli bacteria into glucose and galactose, which further break down into lactic acid which gives the natural yoghurt it’s sour taste. Live bacteria stay in the yoghurt providing good bacteria for your gut flora.

Probiotics are live microorganisms, such as bacteria, yeast and fungi that are found naturally in fermented foods. Studies have shown that they can improve digestion, help protect against disease and improve your immune system.

Easy Guide To Make Your Own Homemade Sauerkraut

I recently shared a recipe to make your own homemade sauerkraut in the Run Well – Eat Well – Be Well Club, you can get a sneak peek at the guide here - How To Make Your Own Sauerkraut.

If you are a woman who is healthy, loves to run, exercise, eat healthy food and knows the importance of developing a great mindset OR is ready to BE and DO all those things you’re going to LOVE what the ‘Run Well – Eat Well – Be Well’ Club has in store for you! For more info click here 

Stretching On The Go

Sometimes it’s easy to go about our day, not taking any notice of our bodies. Most people now sit for extended periods of time – in the car, at work, watching TV, sitting at a computer etc etc.

Even though we might exercise for 30 mins to 1hr a day, it’s great to stretch and extend the body at regular intervals throughout the day to maintain and improve flexibility, muscle suppleness, blood flow and clarity of mind. As well as preventing stiffness, imbalances and injuries.

Here are some quick stretches you can incorporate daily on the way to work (if you travel by bus or train) as well as some exercises to do in the office/home.

Stretches On The Train Or Bus

Calf Stretch (Vertical Pole)

-       Stand near a pole on the train or bus

-       Place your toes of your right foot on the pole, whilst keeping your heel on the floor

-       Push your hips forward

-       Hold for 30 seconds before swapping to the otherside

Chest Stretch (Vertical Pole)

-       Place your right forearm and hand against the pole ensuring that your elbow is in line with your shoulder

-       Step forwards slightly until you can feel a stretch around the front of your shoulder and chest

-       Hold for 30 seconds before changing to the otherside

Shoulder Stretch (Horizontal Pole)

-       Hold the pole above your head

-       Step forwards until you can feel a slight stretch in your shoulders and back

-       Hold for 30 seconds

N.B. Ease into these stretches, as you might not have done a warm up. Ensure you are balanced on the train/bus before and during these stretches, just in case the vehicle suddenly moves in a different direction or stops suddenly.

Stretches At Your Desk Or At Home On The Couch

It’s great to stretch your legs and walk away from your desk every hour, ideally every 30 minutes. If you have to sit for longer periods at a time without getting up for a stretch, then ensure you do the following exercises throughout the day.

Head Roll

-       Slowly lower your head down, then up, before slowly turning your head to the left and right, keeping the rest of your body straight and aligned in your chair

-       Slowly bring your head down before rotating it slowly anti-clockwise

-       Slowly repeat your head roll in a clockwise direction

Arms Stretch

-       Clasp your hands in front of you, stretch your arms upwards with your palms facing the ceiling and hold for 20-30 seconds

-       With your hands still clasped, lean over to the right side and hold for 10 seconds, before leaning over to the left hand side

-       Clasp your hands behind you, stretch your arms away from your back, slightly leaning your body forward. Hold for 20-30 seconds

Shoulder Shrugs

-       Lift your shoulders up to your ears and drop to their natural position. Repeat 5 times

-       Lift your shoulders up and rotate backwards 3 times.

-       Lift your shoulders up and rotate forwards 3 times.

Tip Toes

-       Place your feet on the floor in front of you ensuring that your knee is at a 90 degree angle to your legs

-       Lift both heels off the floor so that the weight is on the balls of your feet.

-       Repeat 10 times

Feet Rotation 

-       Stretch out your feet in front of you and slowly rotate your feet at the ankles in a clockwise direction 5 times

-       Rotate your feet in an anti-clockwise direction 5 times

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