Love to build your fitness mindset

Stop – Reflect – Work on your mindset – Build your fitness mindset

So sometimes when I get away for the weekend, and leave Sydney, its hard to leave behind the bootcamp training and in general my own fitness training. I love training!
The beauty of getting some down time is the ability to  reflect and just be present in nature and in my surrounds.

This weekend we decided to take a road trip to North Hunter Valley with the aim of getting some family time. We’re staying in a beautiful eco lodge up in the mountains overseeing North Hunter valley.

On a short walk today, I was overlooking the valley and enjoying its beauty, it got me thinking about mindset and fitness.

It potentially takes hundreds of years for nature to self cultivate and create the beauty that we see. This got me thinking about how we can better learn to self nurture ourselves to create our most beautiful and best selves.

Ask yourself this:

Do you take time to develop yourself?

Are you reflecting every day?

Have time out for yourself?

Are you achieving what you want to achieve in life?

If you have answered no to one or more of these questions, then its time to stop, reflect and work on your mindset.

In addition to this, have you tried:

  • quick fix approach to health, wellness, fitness and nutrition?
  • diets that are just that – quick fixes with no long term results?
  • fitness programs that are just plain boring and don’t fit in with your lifestyle?
  • shakes, detox diets, juice cleanses?
  • have paid for any of the above to not get the results that you want?

Stop!  Stop abusing your body and mind. It does not have to be that hard! Just have a think about whether you have taken the time to work on your mindset to get to your fitness results.

We tend to be so critical, and so self judgemental, that we forget to nurture ourselves and treat ourselves and our bodies well.

How do I do this?

Self care and love. Self nurture.  Focus on my purpose. I take a no BS approach to life. I am true to myself. I am true to my goals. This helps me shift my focus to what I really want. Do this and your fitness, nutrition and wellness goals become more achievable.

Just like the beauty in nature that we see around us, building and developing our best selves, including the boy image we aspire to, the lifestyle we aspire to, takes time, patience and self nurturing.

A few tips on how I self nurture:

1) I take time out to get away quite a few times a year, to see nature, to be within beautiful peaceful environments. During this time, I don’t necessarily give away my fitness goals when I am away.  I choose to cook whilst away to eat healthily. I also choose to keep up my fitness by self motivating and doing small fitness sessions, even if they are short or longer walks and hikes.

It is a great way to self reflect, enjoy serenity and the simple things like birds chirping, the sun shining and wild animals living their lives, whilst still keeping up with my fitness regime.

2) Being grateful… each day I think about at least one thing that I am grateful for.. and secondly, I send a text to my husband to let him know why I am grateful to him

3) I recognise my emotions and allow myself to feel what I feel. Although it may not always be rationalised, through acknowledgement us to be present in the moment to  accept it and move on.

4) Momentarily I  just stop and breathe and take it what I see.  I use my Doterra essential oils to enjoy beautiful smells that uplift me.    Favourites are Whisper, Motivation, Lavender Peace and Balance.

5) I am my worst critic. I have recently stopped focusing on what I am not doing well. I do not compare myself. I do not judge myself. I focus on what I do well. I focus on what kind of person I want to be.


Love yourself to build your fitness mindset

Ultimately, what I am getting to, is that when we focus internally, when we focus on loving ourselves, when we take time to make “me time”, we our focusing on ourselves as a whole. Things like our fitness goals, nutrition goals and wellness goals then become much more realistic, seamless and achievable.

Through these small practices of self mindfulness, the focus switches to self love, self compassion, self worth and self nurturing.

Want work on your mindset to achieve your fitness goals? I have 3 spots available for fitness at my Brighton Le Sands bootcamp, online nutrition and wellness coaching.

Fill out the form below for your free coaching call.

Welcome any thoughts or comments.. or if you want to receive ongoing information on fitness, nutrition and wellness, email me at and Ill add you to my mailing list.


Be comfortable with your uncomfortable

Every now and then I get complacent in my life and my group outdoor fitness business. This happens when either Im tired, or I can not be bothered dealing with certain things in life.

Its something that I am aware of and strive to get better at all the time – having difficult conversations with people that I know real well scares the hell out of me.

In fact when I was reflecting earlier this year before I relaunched my fitness classes on where I wanted to be at in 2017, my answer was

“to re-prioritise and focus on the things that I do well, and not be stressed when the plan falls over. The game plan will not always stick when there is a new baby’s agenda to work with. Ultimately,  our perception is our reality and we can choose how we want to see things in life.

What does that mean?

That means being comfortable with things that make me uncomfortable in life – pushing through things that I don’t really want to do, so I can keep moving forward.

Why is this important to me?

Because I want to be happy, to be strong, to feel good about myself, to continue to learn, to continue to be inspired by others, to feel energised, to be challenged by new things in life and to be challenged by the new people that I meet in life.

To be totally honest, some of that scares me just a little?
Cause its the unknown. For a long time I have had a great group of clients who make me feel comfortable, who I love teaching and who form a great community of people.

I don’t know what challenges I will face with new people that I meet, how hard conversations may be and what the outcomes will be.

So that means that I need to get comfortable with being uncomfortable.

And I am willing to do that.

To learn more about myself, to grow, and to continue to learn from others and be able to also inspire others.

If your goals don’t scare you, they’re not big enough.

Start by answering these questions (write them down):

  1. What did you set yourself to achieve in 2017?
  2. Where are you currently at with this?
  3. What was the most important learning over the last 12 months?
  4. What can you improve right now so you can keep pushing forward?

And then, send me an email at

Because I’m looking for people who want to become stronger and better; who want to work on their mind and their body, who understand there is always room to grow, to learn and to improve, but also know how to acknowledge their strengths, and where they are at right now. I want to work with people who want to commit to themselves to get awesome results!

@ 38 weeks pregnant @ my most uncomfortable. 



Choose your story and overcome your struggles

Get Real with yourself!

Are you feeling like certain aspects of your life are a constant uphill battle?

Do you feel like its a constant ongoing battle?

What are the stories that you tell yourself? That its all too hard?

Reality check – life is messy right?

I wanted to share one of my current struggles with you all and give you strategies on how to overcome your own struggles.

Having a new baby in life has basically turned my very well planned highly organised life into absolute chaos! For those that know me, you would appreciate how difficult it would be to alter the mindset of a person that run their life pretty much like a gantt chart on a project.

Whereas I was used to being a superb timer of everything – home, work, study, fitness, meal preparation, social activities, time out for myself, time out for my relationship, time out for my family and friends, and to do what I wanted to do, its now all turned into one focus.

Baby basically runs her own agenda daily – and that changes every single day! For any parent out there, they would know what Im talking about. For me that means that on most days I achieve very little of what I set out to achieve. For a little while it started to feel quite overwhelming – constantly being behind the 8 ball; not being on top of my game and coupled with sleepless nights and increased fatigue I started to feel like I had lost all sense of control of my day to day life.

The reality of life is simple, life is messy.

We all struggle against uncertainty, pain, and life’s ambiguity and we each bear our struggles alone. No one else walks in our shoes – however we can take comfort knowing that we have friends, family or support networks that can help guide us through each of our struggles.

Ultimately, when we acknowledge and manage our struggles we develop a deeper character within ourselves. Our struggles helps us realise that we are alive, they help us find ourselves, develop new philosophies on how to live better, and ultimately each struggle that we face tests us to help us develop a better life for ourselves.

I could very easily let the chaos in my life get on top of me right now, make me feel anxious and depressed. However I choose not to. I have chosen to adapt and shift my priorities temporarily each day and be aware that the baby’s agenda comes first at this point in time. I am therefore altering the expectations that I have on myself. I also seek help from family and friends so that I can continue to achieve enough to continue to run a business and household as seamless as possible.

These are simple tips, but they’ve made a huge difference in how I deal with pain.

1. Be aware of it – awareness is the first step – acknowledge it and know that whatever you are struggling with is only temporary. It will pass and how you choose to perceive it will determine how you cope with it.

2. Breathe – stop and just take deep breaths – do this in nature or somewhere that feels good in your home. Slow down your breathing and allow yourself to relax.

3. Use essential oils – my favourites are Doterra’s Whisper, Balance and Elevation – I diffuse these, I wear these and they make me feel at peace.

4. Workout – even its its only 5 mins per session that you can do

5. Meditate – I use the Insight App thats free and put this on several times throughout the day

6. Express your gratitude – I’m grateful that no matter what I have a wonderful baby and ultimately how I choose to show myself to her will set up her views and how she chooses to live her life.

7. Rewrite your story – we all tell ourselves stories about who we are, about what is going on, how the world works and what people are like. More often than not, as a result of the negativity bias at play, those stories are dis-empowering. So choose to rewrite your story.

8. Find reasons to appreciate everything around you – focus on what is positive and right about your current struggle… it could be to build character, to find meaning, to give you a new direction.

Prefer to battle it out through fitness? Join us at bootcamp  with our 2 week trial for $2 and feel good!

I would love to hear your thoughts and hear anything that you’re struggling with.. a struggle or pain shared can be a pain halved.


Get out of your own way..

I feel run down
I don’t have energy
I feel stressed
My work is taking up my time
My family is taking up my time…
I used to be fit but…
I have other things on at the moment.. and when these are done I will get back into it…
I want to but I cant because…….

Sound Like You?

I hear all of these excuses often about why people are no longer fit, healthy or looking after themselves. I also hear from my clients that they are sorry they didnt show up…. and I sometimes ask myself – why are they apologising to me? Apologise to yourself!

At the end of the day, we all have 24 hours in the day – how we each choose to spend it is our choice.

Some people think that I am Wonder Woman.. I run two successful businesses in Sydney that pretty much take up my life full time, I have a young family and a newborn daughter and I am undertaking my doctorate part time thesis (7 years on now) whilst running a full household.

Do I think Im Wonder Woman?
Not really?

People often ask how I manage to fit it all in.

The way I do this is by being really focused on what is important to me.

I therefore choose to

– make exercise a part of my daily / weekly goals – even if its only for 10 or 15 minutes on some days

– make time to shop for good food, fresh fruit and veges and plan my meals

– count calories and macros and track these daily

– eat clean and green

– enjoy indulgences occasionally

– forgo other social activities to ensure that I have time to do whats important for me

– to work on my mindset

– to have a busy lifestyle

But if you choose to not make time for yourself to work on your goals, to work on your fitness, to work on your nutrition, to work on your health, then stop telling yourself that you just don’t have time! You are in control of how you choose to spend your time.

If your fitness and well being important to you, the stop getting in your own way and start removing barriers and start taking action!

Do this by firstly working out your Reasons Why!!!

Why is being healthy important to you
Why is being fit important to you

And rather than come up with “I want to lose weight” or “I just want to be fitter”…. dig deep and really question why..

Then write out all these reasons and stick them on your ceiling or bedside table, fridge or office desk and be reminded daily of your reasons why!

Here are my top 5

1. Love the way exercise makes me feel – confident, energised and on top of the world – what a great way to start every day!

2. Want to enjoy as much time as possible with my family and new baby – and live as long as I can.

3. To be a role model for my daughter, stepson friends and all of you – to live naturally and promote a naturalistic way of life.

4. Makes me feel good when I can help others by sharing and living the values that I preach to everyone else

5. Makes me feel good knowing what I put into my body is natural and wholesome

Once you have listed your reasons why – and list all your reasons why… then the next steps is to

Start Getting Out of Your Own Way!

What I mean by this is think about the reasons and excuses that you use to sabotage your goals and reasons why…

You can do this in some of these ways:

1) Make yourself a priority – even its for only 15 mins per day

2) Giving back to yourself – negotiate 3 times per week where 60 mins is all about you to get fitter, healthier or feel better – exercise, have a massage or enjoy a walk alone to clear the mind, or spend 60 mins playing / hanging out with your kids and giving them 100% of your attention.

3) Schedule time in your diary for food preparation, exercise, meditation and journalling like you would schedule social outings.

4) Go to bed earlier – wake up earlier

5) Switch off all the rubbish on TV and use that time to work on yourself

If you are want to know more, or need some help so you can start looking after you and work on your health, work on your nutrition, work on your mindset…. or you just enjoy some group outdoor fitness training for some time to yourself with like minded people, then come and check us out #kappasfitbodies.

We run group outdoor fitness sessions in South Sydney in the Hurstville – Peakhurst locations and Brighton Le Sand Beach. If you prefer we also run online programs where you can exercise in your own home at your own convenience.

Follow us through our social media channels for loads of information and resources on 15 min exercise programs, mindset advice that you can action and follow and great recipes for you to try out!

Feel free to comment or ask any questions!

Release your motivation limitation

I often get asked how I manage to be constantly motivated to run my outdoor bootcamp sessions at St George and Brighton Le Sand, work full time, and have time for family, a new baby, and part time thesis study. Getting up by 4.30 or 5am most mornings for over 5 years now, with only a few hours of good sleep, and finding ways to run interesting fitness sessions outdoors is no easy slog! Being a trainer is definitely not glamorous like some tend to stereotype.

When I sit back and reflect, I don’t believe that I go out looking for things to motivate me. Rather its the realisation that I get my energy from people, love the outdoors, and love fitness, thus its easy to find ways to stay motivated each and every day. I dont think of being motivated as something that I consciously do.

I focus on positive energy through open minded conversations with people, through knowing that I can make a difference to peoples lives and knowing that I can not only share my knowledge each and every day, however learn from others with every encounter that I have every single day. When I reflect on o

So then when I see great results from results from members in programs such as the body transformation and reboot challenges that we undertake at Kappatalize Fitness, I know that I have made a difference, that I have been able to energise my members to set themselves up for success in their fitness and nutrition goals, whether it be weight loss, getting leaner, or generally just feeling better about themselves. This then helps not only keep me motivated, but increases my motivation.

You see about 12 months ago I came to the realisation that for most of my clients, fitness is not just about the weight loss – its about making time for themselves, for ourselves. Coming to the outdoor bootcamps gives us the opportunity yo enjoy nature, to train within an open environment with other like minded individuals, and to also allow ourselves some “me time” away from our hectic lives. In the process we get to move, meet people and enjoy a fitness session where we dont necessarily have to think about what we do next.

Im a strong believer in being good to ourselves and in order to achieve that we need to focus on increasing self awareness, working on mindset and knowing that a good part of achieving our intentions is all about working on ourselves and working on our mindset to develop our best selves. This could mean learning from others, reflecting, being grateful for what we have, acknowledging our achievements daily , journalling, taking time out to enjoy our surrounds and knowing how we can best set ourselves up for success each and every day.

So to get you all thinking, I have listed the top 10 things that I try and do all the time to ensure that my motivation levels are at a premium:

1. I take action every day by setting my intentions for the day, and making the commitment. So set your intentions and commit or recommit to these!

2. I have a plan nutrition and exercise – I stick to it and avoid getting distracted

3. I try and simplify my life – focus on getting to the end game with a few things, and enjoying the journey in the process

4. I move every day – whether its my weight training, a kappatalize fitness @ home workout, or walk, cycle, yoga… I make sure I move as much as possible

5. I reflect and appreciate how far I have come as a person and how much I have grown

6. If I have had a bad day, I let it go and move on!

7. I spend time reflecting on what I have done well and self critique what I could do different, what I have learned and what positives I can take from my learnings

8. I am grateful every day that I live in a free country, that I have opportunities and that I am surrounded by wonderful people that I choose to be amongst

9. I cut myself slack – we only live once so its okay to enjoy life – I choose however to do it in moderation

10.I repeat this every day

Think about these tips and the ones that resonate with you – what would work for you and why? Developing your best self takes time, means putting work into you, and can sometimes be very confronting. I would rather confront myself, call myself on my shit and live a genuine life… its who I am.

Final reflection and thoughts… put these practices into place..rather than constantly look for ways to be motivated, work on yourself instead and the motivation to continue to step up your game will naturally be there.

I welcome any comments, and for those that would like more information, receive tips and ideas on how to develop your best self through mind and body, please link with us through our social media channels.

See you all soon