Have you ever reached the middle of the afternoon and wondered where all your energy went? Sometimes, it's not that we're doing too little. We're just going through the day without giving ourselves a chance to recharge. Skipping lunch, sitting for hours, ignoring our need for fresh air, and pushing through tiredness can become so normal that we barely notice it. Lately, I've been reminding myself that even a short walk between tasks can make a difference in how I feel. Wellness isn't always about doing more. Sometimes, it's about noticing what your body needs before you're completely exhausted. 🌿 ✨: What's one thing that helps you recharge when your energy starts to dip during the day?

You may have heard of keeping tally in relationships? If someone buys me a coffee, I really want to buy them one — SOON! ☕ It's the Law of Reciprocity at play. And maybe that's good for GOOD things. And yet, I've noticed I sometimes feel a desire to keep score to my own detriment. I count the number of bodies on my father's plate. (I'm vegan for the animals, so this matters deeply to me.) Zero value there. I know he's not changing. I ruminate on why it is that I ask... "How did you sleep?" "How was your coffee catch-up?" "What's on for the rest of the week?" ...and keep a tally (an easy one, admittedly!) of the ZERO times he reciprocates. Again. Zero value there. Because the simple fact is, if we're consciously choosing to maintain a relationship — and I AM — then our role is to show up as the person WE want to be. Not let that be dictated by the person they are. Or the person we're disappointed they're NOT. So here's what I'm practising: 💚 NOTICE the tally. Catch myself when I'm mentally counting what someone else does or doesn't do. 💚 QUESTION its value. Is keeping this score helping me make a useful decision? Or simply feeding frustration? 💚 CHOOSE my response. What would the person I want to be do here? That might mean showing up with love, adjusting my expectations, or setting a boundary. Because choosing how we show up doesn't mean accepting everything from everyone. And tracking can be FABULOUS for habits, progress and accountability. However it's worth asking whether what we're tracking is helping us move forward — or keeping us stuck. 💬 Over to YOU! Is there something you've caught yourself keeping score of that really isn't serving you? Or perhaps a tally you've consciously decided to STOP keeping? I'd love to hear your thoughts. 🤔

𝗜𝗻𝘁𝗲𝗿𝗲𝘀𝘁-𝗕𝗮𝘀𝗲𝗱 𝘃𝘀. 𝗜𝗺𝗽𝗼𝗿𝘁𝗮𝗻𝗰𝗲-𝗕𝗮𝘀𝗲𝗱 𝗠𝗼𝘁𝗶𝘃𝗮𝘁𝗶𝗼𝗻 (If you want to skip below for strategies, please do) I've been thinking about why at times I can KNOW that something is important and IS actually important to me/in general, I can WANT to WANT to do the important thing, but something within me just struggles to get going. Even though the importance is high, the friction is also high. I've often talked about "knowing your why" and then knowing the why behind the why and I've also spoken about values and how all of this can help with taking steps towards accomplishing tasks/goals but sometimes even tapping into this may just not be enough. Sometimes we benefit from additional things to help support with follow through. So, I've reflected on my life and looked at how I've gone about doing things and I realized that a lot of what I accomplish is related to a few factors: interest, novelty, challenge, urgency, and/or utilizing external environmental structures to help me complete the goals and keep me on track. Importance /value /truth are still main variables, but I needed to use these other things to help mobilize me better. ---------- Some people are motivated primarily by interest: a task is easier to engage with when it has a level of novetly, when it's challenging, stimulating, urgent, meaningful in the moment, or offers immediate feedback. (shall we call it..dopamine centric?) Others can more readily mobilize around importance: a task needs to get done because it aligns with their values, responsibilities, or long-term goals, even when it’s boring or uncomfortable. Everyone uses both systems, but the balance matters. Interest-based motivation is influenced by novelty, curiosity, challenge, immediate reward, emotional engagement, and time pressure while importance-based motivation relies more heavily on goal representation, delayed rewards, planning, self-regulation, and the ability to tolerate low stimulation in service of a future outcome. **Sleep, stress, mood, task difficulty, executive functioning, and the environment can influence both.**

Something I love sharing with my coaching clients: ✨You and your body are a TEAM. Like many valuable lessons, I learnt this the hard way. I used to have a restrictive attitude toward food, and a “cardio is punishment” mindset when it came to exercise. (weights have always been my fav 💪) It was very much a beat my body into submission approach — one I see in so many people, even “successful” ones. However long term? It’s not fun, and it’s not effective. So, because I’m a little obsessed with acronyms 😅, here are four ways to truly become a T.E.A.M. with your body: 🌿 T — Thoughts You’re the only person you spend 24/7 with, and your unconscious mind is always listening. Focus on what you did right, what you want to happen, the POSITIVE impact you’re having, and the progress you’re making. 🏃‍♀️ E — Exercise Think of movement as “Me time,” a privilege, and a powerful tool to boost both energy and sleep. No matter where you’re at, celebrate what your body CAN do — it’s incredibly forgiving for all we put it through. 🥗 A — Abundant Food Focus on what you’re GIVING your body — diversity, deliciousness, micronutrients, and colour (make it pretty for your “stomach’s eye”!). I like to notice how I feel before, during, and after eating. An abundant, delicious, colourful meal has me feeling great all three times. ☀️ M — Morning Routine / Mindfulness Start the day as you mean to continue. No snooze button! For me, it’s non-rushed cat cuddles, meditation, coffee, fast yet delicious WFPB food and tackling the most important task I committed to the night before. 💬 I’d love to know — how do you show your body you’re on the same T.E.A.M.? Or is this one you’re currently working on?

We're heading into the final quarter of the year — and towards a brand new month. Which makes this a rather fabulous time to ask: What do I actually want to be DIFFERENT 30 days from now? Not everything you “could” improve. What matters enough to deserve your focus NOW? Because wanting something to change is one thing. Getting clear enough to actually change it is another. The framework I LOVE — and rely on personally — is: 🔥 CLARITY → COST → CHANGE. 🪞 1. CLARITY: What isn't working as well as you'd like? ✔️ Maybe you want to feel stronger. ✔️ Have more energy. ✔️ Get back into consistent training. ✔️ Feel more in control around food. ✔️ Get your food prep happening. ✔️ Sleep better. ✔️ Spend less time with people who drain you. ✔️ Or simply feel more ON again. Rather than immediately jumping to “What should I DO?” First ask: What do I actually want to be different? ❌ 2. COST: Why does changing it matter? If nothing changes over the next 30 days... or 6 months... what does that cost you? Energy? Confidence? Strength? Health? Time? Focus? Opportunities? And flip it: If you DID make meaningful progress here, what would that give you? More energy? More confidence? A stronger body? More freedom? More trust in yourself? More capacity for everything else you care about? Sometimes getting really clear on BOTH sides makes the thing worth changing suddenly much more compelling. 🎯 3. CHANGE: What would actually move this forward? NOW we get practical. What are the few actions that would make the biggest difference? Not a complete life overhaul. A few behaviours you can actually practise consistently. For example: ✅ If your goal is getting stronger, perhaps that's 3 strength sessions each week. ✅ If you want easier healthy eating, perhaps it's one proper food-prep session + extra veg at every main meal. ✅ If energy is the goal, perhaps sleep gets protected by upgrading your evening routine before you add anything else. ✅ If you've realised certain people are draining the life out of you... perhaps one of your actions is a boundary. 😆