Why the story you tell yourself matters

Why the story you tell yourself matters

Have you ever felt that your life had become irrelevant? I have. 

No-one sets out wanting to become so small, and hiding in the shadows, but my husband's career took an upward trajectory when he turned 26 that lasted twenty years. And the truth is I felt a failure next to that kind of success.

“If your life were a movie, and you were the director, how would you want the film to go from this day forward?” 

More Fun Less Expense

Having fun can be expensive! Gone are the days when a small lego set or a packet of side-walk chalk cost only one week of a child's pocket money. Today, it can be frustrating trying to keep the children entertained on a wet weekend without breaking the bank.

Imagine knowing you could be in better financial shape at the end of 2018 than you were last year and still keep the kids happy. 

You know what needs to change and have decided that being careful with your budgeting and saving plans is a great way to start.

To help you transition to a new financially savvy you, here are five fun activities that’ll cost you less than your morning bus fare:

1.    Afternoon Bake Session: Be it keto cookies, Gluten-free cake, Dairy-free muffins or Vegan scrolls, an afternoon of creative deliciousness can happen with an oven and a couple of hours. For a combined purchase price of about $4, all the necessary ingredients are available at most supermarkets. With so many free recipes out there today, there’s no need to purchase a fancy cookbook, just use google to discover a world of beautiful recipes at your fingertips.

2.    Take a Hike: Few things can beat the calm, soothing touch of mother nature. Take a packed lunch and hike through your nearest wood, beach, or farmland. For added fun bring a camera and snap the new landscapes you find – who knows, you may discover you have a knack for photography along the way.

3.    Reorganize your space: Home/workplace/bedroom: Doesn’t sound that fun? I beg to differ, picture a nicely cleaned room with things creatively organised to suit functionality and aesthetic. Pinterest has some great ideas for creative spaces. And why not get the kids involved in designing their ideal bedroom, you’ll be surprised at their creativity, and it just might inspire your own.

4.    Complete a dreams diary: dream big, get lost in your ideas, it doesn’t matter how far-fetched the idea. Then reward your hard thinking by taking one small step in the direction of that dream. After all, how do you climb a mountain? Easy, just one step at a time.

5.    Construct a shed or playhouse: timber can be found at most dumpsites/transfer stations and makes the perfect cheap material to construct your new garden shed. A quick lick of paint and you’ll have yourself quite the backyard beauty. Get the kids to help too.

There you have it, five cheap things to keep you busy and under-budget this saving season.



The Astronauts and the Pen

When a team of astronauts was sent to space, they realised that the ballpoint pens they had with them were useless, as they would leak from the refill because of low pressure and lack of gravity.

The NASA scientists decided to find a solution to this problem. They formed a team of 3 scientists to work on it. One year (and $70,000) later the team presented their solution: a state of the art pen which could operate at very low pressures and even at zero gravity.

Another team of astronauts had the same problem during their journey to space. But that group immediately came up with a 0.10 cent solution. They used pencils.

In what area of your life could creative thinking save you time and money?

Photo credit: NASA



In her shoes

Had an excellent opportunity this week to be kind to a stranger.

Here’s how it happened. I was at the alterations shop, having a dress fitting. Overhearing the conversation between the tailor & young woman in the cubicle next door; I decided that I needed to act. The woman had forgotten her heels & as every woman knows that’s a big deal when you’re having a dress fitted.

Feeling embarrassed because of eve’s dropping; let’s face it no one likes a nosey parker. I popped my head out of the cubicle & said, “Sorry, I overheard your conversation. Would you like to borrow my shoes?” The young woman smiled, no judgement, just relief that she wasn’t going to waste her money or her trip to the tailor because she’d forgotten her heels.

What could the world be like if we risked the judgement of others & did it anyway?

Integrity, it’s doing the right thing no matter what the cost to your reputation.


A wake-up call.

You know the feeling, you do your friend a favour by agreeing to be their guinea pig only to discover you’ve got a big problem.

That’s what happened to me recently. I agreed to help out a fellow coach with some research she was conducting and took the Holmes-Rahe Stress Test. For those not familiar with the Holmes-Rahe Stress Scale, it is a list of 43 stressful life events that can contribute to illness.

Put simply, my score put me at imminent risk of developing an illness. It was a wakeup call. Life is like that isn’t it, you know you have a lot on your plate and that it’s not just the amount of work but also that emotionally you are going through the wringer. Life! It happens and there is no use complaining about it -so you press on regardless. The problem is when left untreated, stress has a way of making itself heard. And that way is called illness.

Fortunately, because my friend is a Coach, she was able to use her competencies to challenge me on what I could do to mitigate the effects of my current circumstances. We worked together, devised a new framework and structure, we also created some action steps that could help me avoid a trip to the doctor’s office or worse.

What about you? Sometimes stressful times are unavoidable. What and who could help you navigate a difficult season?

Here are my top ten tips to help reduce stress:

  • Change for better work/life balance can be done anytime
  • Recognising your stress is the first step to recovery.
  • Dealing with one thing at a time is easier.
  • Asking for support is nothing to be ashamed of –involve your colleagues or a family member.
  • Change your thinking and take a fresh look at the situation.
  • Keep fit –get your exercise regularly and make sure you’re eating healthily.
  • Avoid alcohol and caffeine and quit smoking.
  • Learn how to relax.
  • Dedicate at least four hours each week to your hobbies (other than work)
  • Make sure you get sufficient sleep each night.

Five things you need to hear if you’re married to Mr​ Insensitive.

“I’ve gotta go!” Every goodbye, phone call & text, would end this way. What was with this guy? We were about to have our first baby & he couldn’t even give me five minutes of his time to get excited about the ultrasound scan. Furious, overlooked & unimportant, that’s how his words left me feeling.

We often fall in love with someone who sees the world differently

The truth is we often fall in love with someone who sees the world differently from ourselves. I’m married to probably the kindest guy in the world, but when it comes to his sensitivity, think bang upside the head with a house brick. He’s blunt, truthful & bottom line, while I’m somewhat more intuitive, diplomatic and creative. I knew early on that if we were going to make this relationship work then I was going to have to accept that my husband’s insensitivity could be one of our most significant assets. The problem was, how I was going deal with my bleeding heart?

How was I going to deal with my bleeding heart?

Here are five things I’ve learned:

  1. Get to the point and speak it as it is. You don’t need to concern yourself with hurting their feelings; truth, not diplomacy is their language. They have broad shoulders & can take the blunt truth as much, maybe even more, than they give it.
  2. They are 100% present in the task they’re focused upon. So, if your partner is going out the door to work, in his mind he’s already left. Conversation at this point will end with, “I’ve gotta go.” Mr Insensitive is honest, his mind is now elsewhere. Moreover, he’s polite because what he’s actually thinking is, “Right now, I’m not interested that you …(have our 1st child’s ultrasound scan at 10 am)…I’m 100% focused on work & I’ll focus 100% on you at 10 am.
  3. Einstein said, “Logic will get you from A-Z. Imagination will get you everywhere.” Bottom liners can often appear black and white in their thinking. However, if you can see more options that may benefit them, then use logic to challenge that bottom line thinking. Here’s one of my favourite challenges: “Do you want to be right? Or do you want to be effective?”
  4. Accept that kindness or other character traits have higher value than sensitivity because using our character traits is a choice. Whereas, sensitivity is a reaction. That means a kind person or the person with integrity may be choosing to sacrifice their feelings & opinions so that they can demonstrate the highest regard towards you. Amazing -huh!
  5. Learn from them; our world needs those who demonstrate their values such as kindness, truthfulness & ability to define the most critical factor.

I know you may be reading this thinking that this is all very well, but doesn’t it take two people being flexible and compromising to make a successful relationship. Absolutely, but here’s a mistake I’ve seen, often neither party is prepared to make the first move and change their attitude or behaviour. It’s as if we’re waiting for the other person to turn first. Here’s the thing, the only person that you are ever able to change is yourself, and that’s the reason that if you want a different outcome, then you have to be prepared to do something differently. Differently may include being the first to change your behaviour, attitude and acceptance of the person you’re married too.

It’s the easiest thing in the world to see another marriage and believe that they do not have the same struggles that we do. However, probably like the rest of us, their bed of roses is also the source of thorny problems too.

How To Double Your Motivation

You’ve established a clear goal, have written it down but haven’t yet taken action. What’s holding you back?

To move forward and achieve success it is critical that your motivation is in great shape, here’s how you can learn to amp it up to the max.

Motivation is derived from the Latin word ‘to move’. It is the result of a process both internal and external by which your efforts are energised, directed and sustained towards a goal.

In our home, we have a saying that we use when a goal needs to be accomplished.

“Some pull some push.”

Here’s an example, you are considering a kitchen renovation but the thought of three weeks without cooking equipment is off putting. Then the following happens, the tap starts leaking -again, and a second ring on the hob stops working. We would say,

some pull: some push!

It reminds us that some things pull us towards our dream, e.g. shiny new taps and a sleek induction hob. While simultaneously other things push us towards our goal. That is, “If I have to call out a plumber one more time to fix this damn tap, I’m going to scream!”

How can you capitalise on both pull and push to ensure maximum motivation?

Here are three easy steps that you could take:

Let’s suppose you want to start attending the gym three or four times a week.

1. Define the pleasure.

What will you gain as a result of attending the gym?

  • Regaining my flexibility will allow me to move with ease.
  • Being more active would inspire me to sort out my eating habits too.
  • Being stronger will mean being able to do the activities I love.
  • My confidence will grow and I’ll feel more in-control.
  • I can play rough & tumble with the children again.
  • Exercise will help bring back the feel good vibes in my life.

These factors will help to pull you towards your goal because our brain rewards us with happy feelings when our needs are met.

2. Define what you will lose.

What will the pain be if you don’t sign up?

  • I’m going to continue to miss out,  playing with my children leaves me exhausted.
  • If nothing changes my health will continue to worsen & my doctor won’t be pleased.
  • I’m out of breath when I climb the stairs or walk uphill, I may loose the chance to put this right.
  • I won’t be strong enough to do the activities I love anymore.
  • I’ll continue to feel miserable.
  • My long-term health will suffer and decline.

These factors will help to push you towards your goal because we are programmed to avoid pain.

3. Learn to flip the switch.

To stay motivated, you will need to learn to focus on whichever set of outcomes serves you best at that time.

For example, if all your attention is on the positive results, you may fail to invest the required effort for long-term success. Alternatively, if you focus too strongly on the adverse outcomes they could defeat you.

Learn to flip the switch.

In your mind flip the switch from the positive outcomes to the negative ones or vice versa. The more you practice this, the easier it will become. By using both perspectives to your advantage, you will be able to double your motivation.

Beware! That you don’t allow your emotions to cloud this process. Those painful outcomes may make you fearful, but if you focus on your fears you could end up hi-jacked. Remember, the adverse consequences have not happened, you have neither succeeded nor failed. You are merely using these negative thoughts to help build up your motivation.

What’s one thing you could do right now to move towards your goal?

Stay motivated, team! xx

Seven Safety Strategies for Women.

“You’re a woman, you shouldn’t have been running alone!” He blamed me and meant well. I get why it’s easier to blame the victim for their misfortune. When bad stuff happens our own sense of the world being a safe and moral place starts to splinter. Speak to most female runners and they’ll tell a story about being whistled at, honked at, or trailed by a stranger in a car while out running alone. These experiences leave women feeling unnerved and vulnerable. But the advice to never head out for a run without first rounding up a couple of buddies is unworkable -especially for an individual sport such as running. Statistics today show that women make up 57% of running event finishers, which proves that more women than ever before are out there training.

That said, when someone larger and stronger than me gets in my personal space I get scared. What then can be done to help keep women safe while out running?

Here are seven strategies I use:


  • Tell someone where you’re going and how long you’ll be.
  • Use the Strava app. It has a safety beacon function which will send a text to a nominated safety contact who can then track you via GPS.


  • Keep your mind on your surroundings.
  • Use your instincts. If somewhere or someone makes you feel uncomfortable, go with your gut. Leave rationalising at home with your slippers.
  • If you think you’re being followed cross the road and head towards a populated area, shops, café etc.…
  • Have a rule like run within 100m of houses.
  • Predetermine your responses. It’s OK to ignore someone, you don’t have to listen to an honest face and good story just because you don’t want to appear rude or unsympathetic. Keep moving.
  • If you don’t give a response and they call you a derogatory name ignore it. No woman wants to be insulted when she’s trying to protect herself, but it happens. Here’s a great acronym to remember: Babe In Total Control of Herself. Be that kind of a babe.
  • Be prepared to be assertive. This may be a challenge, especially if like me, you’ve worked hard at being friendly and approachable. If you need to speak say something like, “I can’t help you, but I’ll go get someone who can.”

Visual Presence

  • If you’re running in low light conditions, wear something bright, white or reflective.
  • At night use, well-lit roads that you know. Carry a torch -remember as a kid you’d shine a bright light in someone’s face to blind them. It works on grown-ups too.
  • Run facing oncoming traffic. You’ll be seen and it’s impossible for a vehicle to pull up behind you.

Audible Presence

  • Our ears play a vital role in being mindful of our environment. I often hear bikes, dogs, pedestrians and even the odd stray golf ball hitting the ground long before I see them. Because of this, use one earphone to listen to music and when needed remove both.
  • Don’t use noise cancelling headphones –just don’t.
  • Be prepared to use a big voice to attract attention.
  • Carry a whistle or personal alarm. If you can shock and disorientate an attacker then you gain vital seconds to get away.


  • Take your cell phone with you. Invest in a purpose made armband or waistband.

Unpredictable routine

  • Mix up your running routes, the days and times you head out.


  • We know about safety in numbers. If you can make it work, find a buddy or join a running group.
  • I often run with my dog on the leash. She’s great company and always appreciates the exercise. Bear in mind that dogs not trained as guard dogs will not automatically protect you if the need arise. However, most opportunists will be put off by the added complication of a dog.

Men are afraid that women will laugh at them. Women are afraid that men will kill them. – Margaret Atwood

Men, you can help too. Male awareness matters and given that men don’t usually experience harassment while exercising alone, being unaware of the problem is understandable. Guys, we know you want to be helpful and not a creep –right? I can’t speak for every woman but here’s what helps me feel safer. A courteous nod as I pass by, or like the elderly gentlemen I see out walking a polite, “Good morning.” As he continues on his way. And if you’re still unsure just ignore me because that’s OK too.

The strategies I’ve given are not an exhaustive list, but even with every safety strategy in place, it’s possible for bad things to happen.

How then do we deal with this reality?

Stop blaming the victim. To blame them for being there at the wrong time and expecting that they limit their activity changes nothing and victimises them further. Why penalise a victim for the actions of their predator? No one purposely puts themselves in harm’s way. Show compassion to the victim. Help them find ways to recover and put blame where it belongs with the predator.

What real hope exists, given that bad stuff can happen to good people?

Here’s a true story reported in the U.S. Telegraph of a man and a predator.  While hunting elk in the Montana wilderness, Chase Dellwo suddenly found himself face-to-face with 400-pound grizzly bear.

The bear charged at him and knocked him from his feet. With only seconds to react, and after sustaining bite wounds to his face and leg, Mr Dellwo recalled a tip passed on by his grandmother.

“I remembered an article that my grandmother gave me a long time ago that said large animals have bad gag reflexes,” the 26-year-old said. “So, I shoved my right arm down his throat.”

The bear retreated, and Mr Dellwo was taken to hospital thankful to be alive, and for his grandmother’s advice.

This story shows the big effect a small amount of knowledge can have when humans become prey. We are not built to outrun predators we are built to outsmart them.

Stay smart, you got this!

Go live your best life!

Image Sourced from here

Reach New Horizons. Draw the line. Gain perspective.

Why?  Why am I the way I am?  Why do I keep doing the thing I do? Why do I feel the way I do?

Ever noticed that if you ask yourself too many why questions you become exhausted? Einstein said, the important thing is not to stop questioning; curiosity has its own reason for existing. I believe in digging for an explanation, because understanding our why often helps to clarify beliefs and motives, but the search sometimes leaves me frustrated.

Six years ago, I ran my first sub-two-hour half marathon. A great achievement, but over the next few days I developed an ache across the top of my foot. I saw my GP, for what I described as a rolled ankle. She insisted I get an x-ray, sent me for an MRI and referred me to the Sports Physician. I didn’t appreciate the serious nature of my pain, runners rarely do.

Things were going well –a dream achieved and now this. Why?

A few weeks later I’m with the Sports Physician and still convinced that I’m wasting his time with nothing more than rolled ankle. He asked a few questions about how much running I did, looked at the x-ray & MRI and then asked me to hop on my dodgy foot. Nearly falling I said, “I need to practice my hopping – aye.”

He sat me down, held my good foot and squeezed, “This is normal.” Then, he squeezed my sore foot, it hurt. “This is not normal.” I pulled a face. “Listen staunch woman, your foot has a fracture in the navicular bone no running for eight weeks.”

What! I’m a runner! I climb the walls if I miss two days training. I’d already set my sights on my next goal and the thought of a delay in achieving it, crushed me. But I liked this doctor, he called me staunch and I felt he somehow understood. He explained that my injury had been caused by the repetitive strain of overtraining and I reluctantly agreed to rest.

I’d ignored the warning signs of injury before and saddened I chastised myself –Why did I always do this, push myself so hard?

The problem with asking myself this question is that my answer came back to, I don’t know why I do, I just do.

Stuck, miserable and getting no-where I decided to draw a line under the whole sorry episode and take stock.

How does a person stuck in the rut of asking why learn to move on? Here’s what I’ve learnt:

Ask the right questions if you’re to find the right answers – Vanessa Redgrave

Move away from why and instead ask how and what questions.

Draw a line under asking why.

Choose to hold back all the unanswered whys and stop trying to figure them out. This will create a start point for fresh perspective and solutions.

Ask a what question. What needs to change?

Perhaps it’s an unhealthy pattern of behaviour e.g. the negative words you say to yourself. Or an involvement in an unhelpful relationship.

For me, my approach to training & rest needed to change. And because I was unable to run, I also needed to find alternative exercise options.

Ask a how question. How can I change it?

Often it feels like life happens to us. A decision to handle things differently puts life back under our control.

Unable to run, I used the opportunity to learn to swim. Swimming lessons were on my bucket list for years.

Leave your subconscious to work out your why question.

When I feel back in control the answer to my why question often emerges. For example, I realised that I value determination and have worked hard to grow this characteristic. However, I tend to overlook my need for self-compassion. Put simply, in trying to live up to my ideals I’m a bit of a bully to myself.

Perhaps you’re like me? Or maybe you look in the mirror and say negative things about yourself?

How can you be more self-compassionate? What can you say differently to yourself?

People pay good money to work with coaches. Why? Because great coaches believe in people and motivate them to win. They encourage us to play to our strengths and give strategy on how to develop our weaknesses. For a coach, every day is an opportunity for improvement and they tell us, nice work, you got this, you smashed it. They push us beyond our limits, yet they care about them.

Be that kind of coach to yourself.

You got this! Draw the line. Gain perspective. Be a great coach to yourself. Reach new horizons. Go live your best life!

If you fall in love with the process, you’ll love the results!

Ever been tempted to look at someone and decide they got the lucky genes, I have. Ten years ago, my BMI read overweight and my thighs applauded as I crossed a room.

I stayed active, attended the gym a couple of times a week and at the weekend my family and I cycled the disused railway track or swam at the pool. And I ate a healthy diet –most of the time.

People dream and often their dreams are audacious ones. You know the kind I mean; you’ve watched the Olympics on TV and wondered just how good it must feel to hurtle down a 100m track like Usain Bolt. Then next thing you’re at the park with your kids suggesting a running race because they’d love that, to discover after 5 metres that your big, full grown and somewhat padded frame no longer moves like it did at twelve.

Shortly after my failed 100m attempt I braved an objective look in the mirror and realised my legs were now a couple of links of pork sausages. The above photo taken five years after my youngest child’s birth shows that despite my best efforts my pregnancy weight gain remained. Being a Mum is the best thing that ever happened to me. However, the early years of motherhood swallowed me whole along with my own hopes and dreams. Life seemed unfair, I’d poured so much into my kid’s wellbeing and been left with no dreams and an out of shape body. Frustrated I knew I needed to make some changes. Perhaps if I acquired some big dreams and a strong body I’d find myself again.

How does a person develop a lasting fitness habit that helps them fulfil their dreams?

Here are four keys I’ve learnt:

Be Objective

Admit where you are at right now even if that means disappointment in yourself.

In the long-term reality becomes a friend because from the starting place of truth it’s possible to make changes for the better.

Get a vision

What will success look like to you? And how will you measure when you’ve attained it?

Be realistic, a photo of your favourite Fitness Models can inspire, but we’re each unique and no amount of diet and exercise will transform your body into someone else’s. Aim to transform your own body into its own personal best.

At the start, I decided success looked like three, one hour exercise sessions per week. I also kept a food diary, being in the healthy range on a BMI chart my objective.

Take Action

Just do something, take action to do more than you currently do.

Struggling to know where to start? Most people can identify a time when healthy eating and exercise seemed to work. Maybe even gave some results. Great! What made it work and are you able to build upon that now. As the saying goes, make your good, better and your better, best.

Don’t go it alone. With so much information out there we need people who can break it down into bite sized chucks. Then we can learn how to gain the most from activities. Join a sports team, take lessons or invest in a personal trainer. The initial outlay may seem steep but valuable things cost and are subsequently cherished.

Fall in love with the process

Winston Churchill said that success can be defined in seven words, “Never give up, never ever give up.”

Let’s say you made an amazing start and you’re on your way. You ate the right things and worked-out hard this month. Then it dawns on you, those work-outs still leave you exhausted and when you look in the mirror you see no change there either. It’s tempting to believe that this stuff may work for someone else but not for you.  I felt that way too.

Then I realised that somewhere along the way my goals got muddled. At the outset, I wanted a body strong enough to do some of the things I’d dreamed about, and somehow that morphed into being a certain weight and fitting a certain pair of jeans. It’s easy to get side tracked when the initial enthusiasm wears off and at these times it helps to remember why you started. Once I recommitted to the process of building a strong, healthy body, I didn’t look back.

How does a person who knows that success comes by persistence not lose heart?

The difference between success and failure is often down to persistence. Here’s a couple of strategies that help me:

I choose to see the process as enjoyable. To engage my senses and become more present during a workout. A few examples are; I listen to the rhythm of my breath, I pause to inhale the sweet morning air and let it satisfy my lungs, and I observe the sensation of weightlessness as I swim.

I’ve also learnt to be a little whimsical. When you allow yourself to do something playful, quaint or fanciful in an appealing and sometimes humorous way, that’s whimsy.

As a child, I became a superhero with nothing more than a cape and imagination. I could leap walls, take down the bad guys, save the world and accomplish this without ever leaving my kindergarten. Much has been written about how children learn to handle the world by trying on different personas. Perhaps this behaviour can serve adult lifelong learners too. For example, who doesn’t love new kit day? This Christmas I took my love of sporting apparel to the next level and purchased a limited edition Blacksheep cycle kit. Branded as the World’s Most Exclusive Kit, once sold it’s never to be seen again and in such high demand that it sells out in minutes. But Oh! The joy when I put that gear on. It’s like I’m back in the pre-school dress up box trying on my super powers.

A strong body can take you to new places and help you achieve new dreams.

Go on! Be objective, get a vision, take action, fall in love with the process. You’ll love the results.

Go live your best life!

Preparation and Plans

If you fail to plan prepare to fail.

It’s not like anyone ever set out to fail, but sometimes in the excitement of a new challenge it’s easy to overlook some realities.

Perhaps you’re like me, the type who prefer the bright side. For example, when it rains you’re happy that the ducks are happy and that the plants are getting a drink. You often find it easier to see the best in everything and everyone and most of the time that approach serves you well.

However, raw zeal alone can also be a lot like running on the spot, you’re churning out huge amounts of energy and getting no where. So how does a person with lots of enthusiasm make progress towards a goal without burning out too soon?

A big key for me was to learn to be more strategic and disciplined in my approach to obstacles.

How did I learn this?

The first step was to give myself permission to see and acknowledge obstacles for what they are, not the pin that pops my happy bubble but a friend who challenges me to up my game.

In a nutshell, when problems are seen as an opportunity, it frees us up to get creative with the solutions. For example, you want to go to the gym in time for the 6am class, but you don’t want to wake your sleep deprived partner as you crash about getting gym gear organized. Solution, get the gear ready the night before. Sounds simple, but it’s often the little things that derail great intentions.

I’m very interested in the idea that skills from one area of life enhance our ability in others. Maybe some of the best examples of the use of strategy can be seen in the game of chess. It’s not my strong suit, but I’ve learnt a lot from this mind sport because during play opponents take time to think through their next moves as they approach obstacles. It can be a great idea to consider the skills you already have and how these can be used to help you achieve your fitness goals. And, of course it pays to believe that you’re smart enough to resolve whatever problem is holding you back.

Staying on track

Key to staying on track with any fitness regime is to follow a plan. Plans works for many reasons. The main one for me is that it takes the thinking out of when and what I’ll be doing. It’s hard to fail when all that’s required is to look at the plan, tie on your shoes and head out the door – awesome!

How to choose the right plan for you?

Decide on your goal. 

Do you want to be able to get fit, run 5K or just look great on the beach this summer?

Look at the options with your end goal in mind.

Be realistic if what you really want is to look great on the beach, then there are easier ways to achieve this than by following a running plan. On the other hand if you’re super keen to complete your first half marathon then begin by investigating what Plans are out there.

Ask an expert.

Before embarking on a new fitness regime, go talk to your doctor about any existing medical conditions or concerns.

Ask friends who are already doing the activity how they got started.

Lock it into your diary.

We all have responsibilities; work out how the plan will fit into your week. The reality is that by saying, “yes” to this, you’ll be saying, “no” to something else. How will you manage the not doing that something else?

Give it a go!

Allow yourself a practice plan. If it doesn’t work out try a different one. Nothing is wasted in the pursuit of greater well-being; and designing a fitness regime that works best for you is what it’s all about.

How did I get started?

I used a run-walk-run plan as below:

WeekRunWalkRepeatTotal mins.

11 min2 min9 times27 mins

22 min1 min8 times24 mins

33 min1 min7 times28 mins

44 min1 min6 times30 mins

55 min1 min5 times30 mins

66 min1 min4 times28 mins

77 min1 min3 times28 mins

88 min1 min3 times32 mins

99 min1 min3 times30 mins

1010 min1 min3 times33 mins

11 & beyond30 min

Keep an eye out over the coming weeks for my take on the best running apps, breathing techniques and gear essentials. Go live your best life!

…Remember to swing by my Home page for details on how to save a child’s life!