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25.01.2022 Starts Monday!!! 5 Days off alcohol for 5 weeks! Want to feel better, stronger, healthier, present, alert and well rested?... Register using the link

25.01.2022 Jars for daysssss.. Get your Monday’s sorted with those condiment jars that you refuse to throw out. My oats were soaked, I layered this beauty this morning. Paw paw needed a cut and threw these raw nuts in to keep me from getting hangry this arv..... It really doesn’t take much to have nourishment on hand, just a bit of forethought and a tiny bit of prep. Happy Monday

24.01.2022 I received a gift from a friend that matched my tone, vibe and lifestyle - this gift said to me ‘I see you’ and I’m always grateful for just that thought alone. Thank you friend xx I’ll never underestimate the power and value of friendship. The conversations I have with my girlfriends are true, deep and utterly authentic and I cannot imagine life without a whole heap of women around me. I can be certain that I’m setting an example to my own daughters that show what love, ...acceptance, support and what the beauty of friendships can bring to our lives. Girls first

24.01.2022 I meet with many women who are tired, have digestive issues, are rundown and overwhelmed. These woman are inclined to turn to a glass of wine, beer, sparkling wine or a clear or colourful spirit that brings the comfort that not much else in the house hold can bring. Whilst this innocent habit of having just one or two drinks of an evening may not be considered as excessive, when looking at the effects it has on said energy levels, digestive issues & moods, you soon realise th...at the benefits of cutting back could just well be the comfort that you’re looking for. Here are 10 benefits that you will see and feel when taking the steps to cut back; Deeper sleep - After alcohol you spend less of the night in a deep sleep. Whatever time you get up in the morning, you’ll feel better for it having had no alcohol a sound sleep. Mood Boost - if you’re inclined to feel anxious, sad or low, alcohol is much more likely to make it worse. Alcohol interferes with neurotransmitters in our brains & can affect our mental health. Drinking less can mean you’ll feel happier more of the time. Body changes - Alcohol is full of dead calories & certainly leads to weight gain. Feel free to do the exercise to count how many calories you’ll save over the course of the week if you decide to cut back, this of course will lead to some changes in your body shape. Better digestion - alcohol irritates the stomach and draws water from the body. It can cause serious digestive issues including unwanted inflammation and bloating (puffy face, arms, stomach ). Cut back feel the difference in your stomach and overall appearance. Improved concentration - You’ll work smarter, feel less stressed & perform more efficiently. The knock on effect from better sleep has got a lot to do with this also. + you’ll reduce your chance of getting cancer, liver & heart disease + your skin will look better + you’ll save money + you’ll connect and be present for those that you love and care about + you’ll feel empowered for making the commitment therefore feeling happier Give it a go. Your body deserves it Register through www.lovebeing.com.au/5-days-off-for-5-weeks.html

23.01.2022 Dear Dresses, I want to thank you for the memories. You came with me to some of the most beautiful occasions, these are times i’ll never forget because they were filled with love whilst being surrounded by beautiful friends - I had so much fun with you and felt so good taking you out. On all occasions you fit me like a glove and I was able to do some of the things I love most - that being eating, dancing and enjoying a wine or 6 - all whilst feeling confident (thanks wine...), fabulous and comfortable. Today is a bitter sweet day. Today I’ve re-acquainted myself with all three of you after many years and whilst I’d love to say that I’d be dancing with one of you again in an upcoming celebration of love, it’s sadly not the case as you all seem to want to stop me from not only doing the things that I love to do (see above) but, you want to go a step further and insist that I don’t sit down or breathe. Dresses, I love you but it seems that you would prefer I gave something up in order to have you become the glove I’ve so proudly worn in the past You see, I’m in a place now where I’m so happy and feel extremely healthy and strong so giving up my Lindt chocolate, my exceptional social gatherings and Sunday afternoon corn chips and ciders is just not an option. I’ll continue with the early starts though and will exercise almost daily but I won’t give up the fun that I’ve worked hard to balance using mindful boundaries. It’s been great and I love you but not enough to fit in to you again. Life is really good and as I get a bit older I realise that fasting, running every day, counting food and saying no to a g&t with my husband hurts more than not getting to wear you again. I’ll be fine and I really hope that you end up on the body of someone who will take you to some more celebrations of love and friendship, you’ll be great. Thanks so much for the memories

21.01.2022 It’s unavoidable - and it’s on its way!!! I heard Mariah on the radio yesterday AND these colourful pieces of happiness arrived today. Oh Christmas you’re almost here and I’m SO excited about it! I’m not only excited about the ACTUAL 25th of December - it’s more than that, it’s about what December & Christmas holds. I love the weather, the gatherings, the slow long days, Christmas carols playing in the house, the tree!, the sun, the HAM, the smiles, th...e kids excitement, the conversation, the chocolate on the table, the decorations and the feeling of another year coming to an end. I truly feel that it’s a privilege to be alive and well and to be able to make memories with those around meI feel so lucky and since I LOVE a celebration, Christmas offers an opportunity to celebrate for months. Yep, months. Why wouldn’t we . This year has been ummm, not cool, we’ve all lived it and don’t need to be remind of what 2020 has delivered BUT, I do believe that we’ve all learnt some hugely valuable lessons over the past 12 months, that being the importance of being together, connecting and slowing down. This Christmas I vow to enjoy every single moment, the big ones and the tiny little ones. I will celebrate the fact that we can be together. I’ll celebrate time on the lounge, a full belly, people in my house, kids in my arms, putting the tree up (yay!), buying the gifts, going to the beach - all of it. Being present at a time of the year where life goes too quickly* will allow for the constant celebrations. Being mindful of where we are, who we’re with and what each activity means will do wonders for our heart, brain AND for those around us. Let’s make memories and live our best life and be ‘present’, even when it turns to sh*t - because it will at times!! - know that it always passes. I’m calling it! Christmas is here and my tree is going up! *Feb 2021 WILL be here in 15 minutes - so slow down

21.01.2022 2 x workshops complete Totally loved sharing the nourishment and space with the 11-13 years olds AND 14-16 year olds. The groups were just LOVELY, so interested and interestING. I learnt a lot too!! ... Sharing my passion for good healthy food that can be made at home is something I want to continue to demonstrate and encourage. The kids love the freedom and they leave with all recipes, so parents, beware - some experimentation may be happening over the holidays - and beyond - yay

20.01.2022 Night time SOMETIMES is all about Gilmore Girls with my girl With about 140 episodes in this series I feel like we’ll never be without a show! What do indulge in with your youngest? Please don’t say a book - I’m so bad at books!! I wanna be better! I do!

18.01.2022 Kids: ‘Mum can you buy us muesli bars?’ Me: ‘Nope’ Kids: ‘Mum can you buy us muesli bars?’ Me: ‘No’ ... Kids: ‘Mum can you buy us muesli bars?’ Me: ‘What about these ones? (I show them a box that appears to have less than 4 teaspoons of sugar PER serving(!!!)’ Kids: ‘Nope’ I’ve taken museli bar matters into my own hands and have lent on #iquitsugar - and here we have it!!! Home made LCM bars that they love! Four ingredients and I got the biggest thumbs up. These will be offered to some gorgeous kids that come along to my Healthy Treat Workshops being held over the school holidays. The recipe will be shared and I have no doubt in my mind that your kids are going to want to be trying these at home. They’re delicious, wholesome and refined sugar free

18.01.2022 When is your time ‘your’ time? Mine is early in the morning. The house is quiet and there are no interruptions. As much as I love love LOVE sleep and find going to bed one of the most pleasurable things in my life, I get up early to either exercise or, like this morning, I opted for a quiet coffee, a bit of catch up on work, I thought I’d paint my nails and I’m not going to lie, I want pretty hair today so I spent a bit of time doing that. All while the house was quiet. Ahhhhh but chaos awaits - and I’m ready for it! Find ‘your’ time, recognise the sacrifices and acknowledge the good that comes from taking time out for you

15.01.2022 If you don’t have time today, do this tomorrow Porridge cooked in almond milk with sunflower seeds then topped with caramelised banana (I use coconut oil but if you don’t have that use butter) salted toasted coconut flakes and a dollop of Greek yoghurt. Healthy is so far from boring it’s not even funny. ... YUM!!

15.01.2022 All you need is Love! And Communication And Connection... And Growth And Patience And Support And New Experiences And Compromise And Understanding And Acceptance Marriage is all off this and MORE. We’re celebrating 13 years of it today and wouldn’t want to do this with anyone else

13.01.2022 Smoothie bowls - green ones!! It’s time to get your blender out and get creative. At yesterday’s workshops the kids loved dressing up their smoothie bowls and they even trusted me when I insisted spinach be added in abundance! New flavours were tried and the kids told me what flavours they want to try at home. All of their idea were written down in their take home book so with a bit of luck they’ll be experimenting with new ingredients as well as their favourites over the sc...hool holidays. Happy Healthy kids

12.01.2022 It’s where it all happens! Discomfort. None of us like it but it’s where change happens. It’s where we evolve. It’s where we achieve. It’s where we move forward. It’s where we feel better about ourselves. ... What we need to get better at is being comfortable in the moments of discomfort. What we need to get better at is acknowledging that yes, changing habits will involve an element of discomfort. What we need to acknowledge is it discomfort always passes Discomfort may appear when you’re wanting to curb your eating habits, to show restraint will make you uncomfortable. This will pass. Discomfort may appear when you set your alarm to exercise early in the morning. You wake and you’re tired. Getting up will certainly be uncomfortable. This will pass. Discomfort may appear when you commit to drinking less alcohol and you come home after a shitty day - and it’s Tuesday. This discomfort will pass. Starting something new and doing things differently is uncomfortable. It is! But staying that same is sometimes really uncomfortable too. Change can happen. Discomfort WILL happen. Get comfortable with it. It’s cool. Change is really cool

10.01.2022 Get your kids playing with and enjoying healthy nourishing food - and I’ll clean up! School holidays are upon us and I’m super excited to announce that I’ll be running 4 x workshops that will have the kids prepare every-day food & nourishing treats from start to finish. Workshops will be held on September 30th at;... 9.30 - 12pm FOR 11-13 year olds & 2-4.30pm FOR 14-16 year olds And then on; October 7th at; 9.30 - 12pm FOR 8-10 year old BOYS - That’s right! An ALL BOY GROUP! & 2 - 4.30pm FOR 8-10 year old GIRLS My Nourishing and every-day food workshops will be held @rise_wellness_studio in Gerringong. In the 2.5 hours kids will explore new flavours, textures and will be encouraged to mindfully prepare and enjoy the food they prepare. All recipes are age appropriate with the older group cooking on induction cooktops - so fun! For more information and to register; https://www.lovebeing.com.au/nourishing-treats-workshop-for

09.01.2022 Why don’t you?? Save this post - work through it - be present - slow down. Check in with yourself. ... Slow down your movement. Slow down your mind. Slow down

07.01.2022 From just a seed.. a SEED!! I’m stopping more and more these days and taking in the beauty of a flower bush. Is it my age? Actually, not sure I want to hear the answer to that. Let’s call it ‘awareness’. There are many things that absolutely blow my mind, one being the growth of something so beautiful coming from just a seed, whether it’s a flower, herbs or the most magnificent enormous tree found in the middle of ANYWHERE - from a seed . Another being the fact that we wer...e actually born with these bodies and all the bits that function automatically to keep us alive - it’s pretttttty freaking extraordinary! And one worth mentioning is astronomy. Did you know that a trip to Mars will take you 7 MONTHS. Not that I plan on going there but seriously SEVEN.MONTHS. That’s just to get there!! I can’t breath Back to the seed (before I start to hyperventilate). One seed to create these beautiful stop-in-your-tracks flowers is just incredible. I love nature! Now, imagine planting your own (metaphoric) seed, being a thought, that could create a complete change in your life? What would that seed be and how would you measure it’s growth? Would it be running further than you’ve ever ran. Could it be increasing the time you spend on your meditation/yoga practice? Perhaps it’s fitting in to last summers shorts or even getting up a little earlier to have some time to prepare for your day therefore creating space of an afternoon/evening to do something you love. All of this can be measured through reflection and even physical changes. How would your life change if you allowed the thought to become part of you? Part of how you behave, part of what you do daily, part of your complete being... Imagine? Imagine what BIG things could happen, your space could look and feel just like these beautiful abundant flowers that completely stand out in their space. Tell me what seed you’d plant if you thought failure was impossible. Do you have a dream?

06.01.2022 No alcohol for five days for five weeks You can do this!!

05.01.2022 Teaching kids that healthy food isn’t boring is on the agenda @rise_wellness_studio during the school holidays. The kids will be encouraged to not only create the healthy and nourishing recipes, but they will be offered the space and time to come up with new flavours to try at home. Seeing the kids at work in a healthy kitchen environment is so satisfying and watching them happily consume the nourishing food would bring a smile to any mothers face ... Classes are being held for: 8-10 year old GIRLS 8-10 year old BOYS 11-13 year olds and 14-16 year olds See the link to register

05.01.2022 Seeing for the first time the brilliance of Van Gogh and reading his profound words that still ring true today. Such an experience

03.01.2022 We had the best time making, learning and eating our way through the morning. This lovely group of kids learnt some new skills, tried different flavour combinations and were encouraged to be mindful of the food they put together. They left with full bellies and a love for the green smoothie!! I’m feeling fulfilled @rise_wellness_studio

03.01.2022 This is me! This is where I spend Monday, Wednesday & Thursday mornings @onefitness247 Right here on this bike. Spin instructor extraordinaire! I LOVE IT!!! But, I hated spin class sooooooo much when I first tried it. Hated it. I kept turning up though & in every single class there was a voice in my head that was always working out a plan on how I was going to leave. That voice arrived during the first track & would devise a plan of me leaving - which route? In between whi...ch bikes? After which track?, or IN THE MIDDLE of a track??!! My biggest fear was walking into a pedal on someone’s bike & hurting myself, so I’d stay . I also stayed because after a couple of songs the class became OK. Just OK. I still hated the speed rounds & the hill tracks that seemed to go on for dayssss - I was going it leave so often. But I stayed, & after 30 minutes I would fist punch the air leaving SO grateful that I had won the head war game Arghhh! The head war! It holds us back from so much. It’s such wasted energy, it’s cruel! It doesn’t allow us to breeze through life doing all of the things that we know we want to do like studying, learning to cook, start to run, lose 5 kilos, paint, go to the gym, start a side hustle, stop drinking, change jobs etc, we are held back by that shitty shitty voice. This voice still rears it head, almost daily if I let it but, apart from ‘turning up’ to spin then even becoming an instructor, I have jumped in to so many other areas that the shitty voice tried to hold me back from. I sat up the front on that bike for years despite the voice telling me that I was shit - but I jumped. I ran fitness groups despite the voice telling me that I was shit - but I jumped. I’ve promoted my business to a huge room of people - TWICE! - despite the voice telling me that I was shit - but I jumped (wanted to vomit the whole time but I did it!), I co-hosted a women’s workshop despite the voice telling me that I was shit - but I jumped and now, I continue to push the boundaries, explore and put myself out there because I didn’t die doing any of those things. I didn’t die once. I grew. And you can too! Just workout what you want and JUMP

02.01.2022 Fruit glorious fruit! The options at this time of year are endless! Increase your intake by getting creative with your consumption; Cut up your fruit. For some crazy reason we’re more likely to eat fruit when it’s sliced. Do this for your kids - have some fun with the presentation (a deconstructed fruit salad can be fun)... Try smoothing some nut butter on slices of apple, pears & bananas (a little bit of dark chocolate on top is probably a GREAT idea too. Thread your fruit on a skewer or get the kids to thread their own - they love it! Create the perfect platter by slicing up lots of fruit with some vegetables like celery, cucumber & carrots with a bowl of nut butter or hommus Mix berries and a good quality yogurt for a healthy and delicious snack By including more fruit into your day you’ll be ingesting important vitamins & minerals that can only be obtained through good healthy real whole unprocessed food. Micronutrients (vitamins & minerals) are required for our bodies to function at its best. Vitamins in food are necessary for energy production, immune function, blood clotting and other functions while minerals play an important role in growth, bone health, fluid balance and more - we need food for these functions, food is power! We need the goodness of fruit and right now seems to be a great time to be chopping, slicing and creating delicious healthy snacks. Send me your creations!

01.01.2022 Ahhh Bali! I miss you! To all of the Beauties that are anxiously eagerly awaiting for the RETREAT that Covid stole - I’m thinking of you To all of those that at in Melbourne - I’m thinking of you... To all of those that have had to cancel BIG plans, I’m thinking of you To those lives that have been forever changed because of Covid, I’m thinking of you Life is different. Its time to appreciate all of the things we have. All of the memories made and the experiences that come from every day. I’m feeling nostalgic and so grateful

01.01.2022 Backyard goals and a feast with friends Ahhhh the weekend! We indulged in all things from conversation to martini’s and a feast fit for a queen - prepared by a queen @mandyfayep Connections were nourished and my cup is full I hope your weekend was spent with the most beautiful of people - friends really do make ones world