September 11, 2017

How I discovered weight training

Once upon a time…

Once upon a time, in a land far, far away (well actually, just around the corner), a little girl named Bub lived by the bush with her big brother Boss.

One day, Boss decided to recruit Bub in a master plan.

When their mother wasn’t looking and he knew no one was home, Boss took Bub to their neighbour’s house and showed her the bounty of treasure he had discovered…

“We can’t steal these!” she said with a frown.

Although they were quite something, little to Bub’s delight, she would soon become a part of her brother’s master plan.

When the day came to steal the golden treasure, Boss carefully said to Bub. “Listen. When mum is in the kitchen, we’ll head over to the neighbour’s house,” he said. “And you help me bring the treasures over the fence and back to our garden, here, where no one will find it.”

Many times during their robbery, Bub jumped at any sound and looked to her brother to abort mission but he didn’t budge.

As the sun set and most the treasures had been placed in their garden, Bub heard their mum calling for dinner. Not only was she calling them for dinner, but she had come outside.

Bub panicked, “What if Mum finds out that we STOLE these!” But Boss just shook his head and continued to work, leaving Bub frantic to get back over the fence.

Even though all the treasures were not yet in their garden, she quickly climbed over the fence to their house, leaving Boss to get in trouble (because it wasn’t her idea!)

But just in the nick of time, Boss made it back.

Until one day, when Mum discovered the hidden treasures.

“Do you know who these belong to and how they arrived in our garden?” she asked Boss and Bub.

“No,” both Boss and Bub said, shaking their heads.

“That’s odd,” she said.

Soon enough, Mum went over to the neighbours’ houses to see who owned these strange treasures and why on earth they were in her garden… Bub sat biting her nails, but all their neighbours were none the wiser.

Except the neighbour who’s treasure who had been stolen, who said nothing except, “Don’t need ‘em.”

“I guess you can have them,” Mum said to Boss and Bub.

Boss looked at Bub and they quickly ran out to the garden to the place where rested their golden dumbbells, the silver barbell and a few more treasures for Boss’s first home gym.

And that, my friends, is how Bub first discovered weight training.

August 28, 2017

Three exciting developments: a new gym, a nutrition coaching certification and a PT in the making


Since completing my Precision Nutrition coaching course, I have now begun my Personal Training Certification with The Australian Institute of Personal Trainers. Wahooooooooo.

I am doing it because long ago I felt a nudge to do this for YOU and I haven’t been able to budge the nudge since. And I hope to be the best I can be to guide you on this path.

I am SUPER passionate about seeing you live your healthiest lives with your own flavour of enjoyment and fulfillment, and reaching your gifts and personal power because I know, I see, I feel it’s life- and earth-altering… Powerful AF. I mean it.

It takes courage. It takes grit.

And I LOVE to see you owning things you never knew possible or that you’ve always wanted to achieve.

That’s what fitness and nutrition have done for me and I know they can for you too… in your own unique way.

Over the weekend I helped my husband move his Freeman’s Fitness Hornsby gym to a new and improved fitness studio and I am one proud wife knowing he cares this effing much to make this place where people get fit. Maybe it doesn’t seem earth-shattering but to me it’s seriously cool.

First workout in the new studio this morning and I am pretty pumped not just about the new digs but THIS REALITY that many more people are about to be a part of: a serious movement of positive change.

No matter how your health is currently affecting your relationships, your work efficiency, brain power, sickness or injury, your impact on the environment, or your minds and bodies, or your self-confidence – positive choices and change start with one decision to ACT and commit.

And I want you to make uber healthiness a reality for you and your family.

Will you?? ???

I hope you enjoyed my babble and have a beautiful start to your week!

To book in for semi-private or private personal training at the new studio, message me or Freeman’s Fitness by clicking here. Be assured my hubby Daniel Freeman is way cooler than me! I can’t wait to see you in the gym.

Is it time you put your health first? Comment below!

August 8, 2017

How to Drink More Water Every Day

For a long time, I’ve been a water baby. Not so much in the “I’m going for a surf” kind of way (no ocean swims for me!), but I always loved immersing myself in water when I was a kid. Now, I just love drinking it. I happily walk around with my tank (see below), which can draw attention to itself – and when it does, because I’m only 5ft, I pull the “I’m just compensating” line – but the reality is, it sure serves a damn good purpose…

BPA Free 2L Bottle
2L Bottle, a.k.a “The Tank”

For many of us, drinking our 2-3L of water per day can seem like a chore or it simply ‘washes’ past our minds when our day’s are full. So how, when it’s essential for our health, can we drink more?

I am so glad you asked!

One way is to use The Tank, like I do – and get through it. But you may find other things work better for you. You could, someday, be a water enthusiast just like me. Here are some ways to do it:

  • Use an app to track your water intake
  • Infuse your water with fruit or herbs
  • Add a glass of water with every meal
  • Eat more vegetables and water-rich foods, e.g. broccoli, cucumbers, carrots, celery, oranges, blueberries, lettuce, spinach, watermelon, rockmelon, etc
  • Label your drink bottle with goal “times”, e.g. finish 1L by 12pm and 2L by 6pm (or smaller goals)
  • Swap juice or soft drinks for (sparkling) water or your fruit-infused water
  • Drink extra water after exercise and exertion
  • Keep a water bottle with you at all times – and not just for eye candy
  • Get yourself a camelBak to make carting water EASY, like these or these!
  • Practice mindfulness and meditation. Mindful drinking rocks

Access to clean, healthy water is truly a privilege and a joy. It’s one of the many graces of being alive and I hope you too can find a way to enjoy it just as much as I do. You may even make your friends laugh.

What are some of the ways that you like to keep on top of your water intake? What is something you can action today to stay hydrated (your body will love you for it!)? Comment below!

This is just a small, practical post of many to come. May you lap it up!


April 3, 2017

How to Make Your Health a Priority

Is it possible that every person cares about their health in some way, but some care about their health more than others? Do you ever wonder what difference it makes?

I don’t know if you’ve ever questioned the pursuit of health or fitness. I’ve seen many others assume that being healthy or caring about fitness detracts from the full enjoyment and experience of life.

Does it?

Dive in and find out for yourself

I write this to encourage your decision to dive head first into your health journey, because there will be detractors along the way – the friends who say, ‘Oh, lighten up, just enjoy life!’ when they hand you a piece of cake that you’d rather not eat; the family members who laugh at your decision; the junk food aisles; or even your own head telling you that you’re nuts. I’ve been there.

Both you and I have different ways of looking at pleasure and health. You and I find fulfillment and enjoyment from different experiences and we both have different situations that make healthy choices easier or harder to make, yet I have no doubt that we both enjoy keeping healthy.

For you, keeping healthy might mean making sacrifices and feeling restricted in making tough decisions – depending where you’re at now – while for others it’s empowerment of the greatest kind.

It takes time to get to the latter and there’s no greater time than now to dive in to discover it.

I admit that I used to be in the former category. I hated exercise. I hated the way it made me feel and I hated being teased for turning bright red after any exertion. Doing it seemed too hard. For a while there, I took pride in eating whatever I wanted as an act of defiance towards people modelling a healthy life (sounds stupid now).

I’m well and truly past that because I have lived experience that tells me how wrong I was.

I now see living a healthy life as one of the most empowering decisions that you can make for yourself and your family. It is a decision that may polarise some people and confront others. That’s okay.

What’s important is to pursue it anyway.

3 ways to give your health precedence in your life

If you had the time, energy or money to make health a priority then you would, right?

If only more people were on board with your decision to keep healthy, then it’d be easier and you’d do it.

If only you had all your ducks in a row – like better information, nice gym gear, the right friends or spouse, a better salary, and motivation – then you could give your health precedence in your life.

Truth is, life doesn’t work that way.

Motivation is a myth and commitment is what’ll see you through. What you prioritise and action displays your commitment, whether motivation comes first or not.

To truly give health precedence in your life, you must first embrace, confront, accept, or work with the imperfections, distractions, mishaps, and anything unexpected that will inevitably pop up.

The key is not to prioritize what’s on your schedule, but to schedule your priorities.

– Stephen Covey

Time is a created thing. To say ‘I don’t have time,’ is like saying, ‘I don’t want to.

– Lao Tzu

Here are 3 ways to make it happen:

  1. Believe it to be true

    You must believe that making health a priority is the right decision and that it’s worthwhile (and hella’ fun!). Have faith, trust yourself, make choices, and live this belief with conviction.

    If you don’t believe it’s important, start by confronting and questioning that belief. What needs to happen to make it important to you? What risks are you taking by NOT making it a priority?

    If you know health is important, but you can’t convince yourself to make it happen, then keep reading. It’s essential to find the time and make the effort to see the results that are possible. What are the risks you’re taking by NOT making your health a true priority? Confront them.

    If health is a priority and you’re keen to give it all you’ve got, then all the power to you. Keep going.

    Whether a) you’re not sure it’s important, b) you know it’s important and you know how and what to do but you can’t convince yourself to do it, or c) you’re making it a priority and you’re ready to go deeper, it’s wise to write down and continue recalling why this mission is important to you.

    That will carry you through the ups and downs to come.

    If you’re not sure where to look for your ‘why,’ read my post about starting with love.

  2. Embrace life’s messiness

    It’s likely that you will easily list the reasons you can’t do something – whether that’s exercise, prepare food, eat healthily, etc – and very poorly do the opposite: i.e. list the reasons you can.

    That’s largely to do with fear and perceived (sometimes legit) limitations or frustrations of modern life, many of which we’ve been conditioned to believe. It’s harder to break free of self-imposed limitations than to forge your own path, though it’s the greatest feeling in the world when you do.

    When you start accepting and embracing the mess, there’ll be doubts or moments of bad behaviour. Yet hopefully you’ll remember that that’s all a part of the beautiful mess that is life.

    You just have to brush yourself off and get back on the horse.

    None of this will happen so well without mitigating your risks and working with the reality of being human (forgetfulness, poor long term vision, impulsiveness, emotions). You are only human.

    Embracing life’s messiness means planning and scheduling – without the expectation of perfection, if you can handle that – around the failings of your brain’s rewards systems (hello, dopamine hit!) and shortfalls. Create the environment for it. Your exercise, meal preparation, farmers market visits, the food you store in your house (and the foods you don’t)… these are some of the things that need to take precedence in your schedule AS WELL AS giving yourself room to move for dinners out or busier work days; creating restriction when totally necessary. Doing the best that you can with what you’ve got means doing the risk-assessment, making a plan, starting, and executing that mission to the best of your ability. Sometimes restriction will be required if you’re unwell or in pain for example – and that’s when you need to make a stand on, like, not eating certain foods at dinner but seeing your friends anyway (I will write on that another time).

    Don’t sell yourself short by believing that you can’t figure out a way to make health a priority in your life. I know you’re smarter than that and more creative than you’ve lead me to believe!

    One last thing on this one, don’t be afraid to ask for help.

    I ask for help, especially if I know I need a kick up the bum! You could hire a trainer or financial adviser, ask your friends for support or get a gym buddy. Seek professional help if you need to.

  3. Step into your power

    By believing health is an important priority, by embracing life’s messiness, asking for help, committing to making your goals a reality, and going all in, you may rediscover something magic.

    I’ll give you a pretty big hint what that is.


    It might sound strange to ‘step into your power’… and I own that. I’ll see if I can explain it.

    The moment you transfer the responsibility of your choices or actions to the food aisle, a difficult family or social situation, an inability to get help, the ‘too-hard’ basket, or self-doubts, you may be giving your power away. I want you to keep it and I think you know you’re better than that.

    This is what I’d love to see you do: Find strength and have faith in your choices. Back yourself, especially when things suck. Plan and shift priorities or finances to make this healthy life of yours real. Find conviction. Learn to say ‘no’ and create boundaries that stop you from living small. Strengthen your healthy choices through action.

    That’s my dream and it’s easier said than done but like anything good, it takes time.

    Something I’ve learned many times over is to let go and radically accept a) myself and b) attachment to certain outcomes or visions of “how it should be” – like how you ‘should’ be able to walk through the chocolate aisle and not need to eat everything in sight or how you ‘should’ be able to have all your ducks in a row to be healthy without interruptions or lack of motivation. Yeah, right.

    I think letting go allows mindfulness to come into action, allowing the true process and journey to take shape organically; breathing through any guilt, blame, shame, or suffering that rears its head, and owning those experiences while reviving trust in yourself and your personal power.

    Making health a priority is a huge act of self-respect and love.

    It pays to know thyself and listen to thyself.

You make a difference

Giving your health precedence in your life doesn’t mean that nothing else is important. In fact, giving it priority only emphasises how important the rest of your life truly is.

If you’d like more information or guidance to action the life of your healthy dreams, sign up to my e-mail list and you’ll receive exclusive updates about my Healthy Shift e-Program (currently in the works).

Is health a priority in your life? Do you have any barriers to keeping fit or getting healthy? What will you to do combat them today? Comment below.

March 30, 2017

Start with Love and Find Courage in Your Why

Let me preface by saying that this is not a ‘find your passion’ and ‘do what you love’ post. Instead, I write about starting the journey to fitness with honest self-enquiry and a healthy mindset.

Thank you to Simon Sinek’s Start With Why and Precision Nutrition’s ‘To Change your Body and Boost Confidence: Rewrite your Self Story‘ for inspiring me to write this post.

Kites rise highest against the wind, not with it.

― Winston Churchill

If you’ve ever listened to Simon Sinek’s TED talk or read his book, you’ll see him say that we all know what to do (although, that is questionable!), some of us know how we do it but few of us know why we do it. He speaks about it in terms of leadership and business, but I see many similarities to health and fitness.

Do you ever ask yourself, truly madly deeply, WHY you want to lose weight, get fit or gain confidence?

Without getting clear on why you do something – when it comes to creating a habit of fitness and becoming the healthiest version of yourself – you may never quite get clarity on the how or what, and sell yourself short.

With a purpose in mind and trust in the process, you’ll likely be more committed to taking the actions that matter to make the inner changes required to live your healthiest life.

Knowing your why is essential to manage the gremlins (“no motivation,” “no time,” “family commitments,” sickness, interruptions, ad infintum). This crucial step sets you on a mission with a greater purpose. We all need inspiration and you’ll always be the greatest reminder of what matters to you.

The future sounds great, but what about today?

When it comes to why, it is something that may take time to realise or define, and may never be as clear as crystal and that’s okay. It is something that will always be a process.

To learn your why, first start with love.

Why Start With Love?

I say start with love, because it drives us, it’s bigger than us and opens us to honest enquiry. Love wears many glasses, not just the rose tinted or broken glasses. It enables us to forgive, ourselves in particular.

Everyday you make a choice about how you show up in the world and the stories you tell about yourself. You could measure your success on the number or weight of deadlifts you achieve or whether you avoid junk food (that is inspiring, but I don’t think it hits the mark entirely). These measures may not manage the belief you have that you’re not good enough, that you can’t do it or that you don’t have time.

When you’re trying to learn your why and you think about the purpose, belief or cause that inspires you to do what you do, you’ll pretty much always end back at love. Whether that’s the love you find in belonging, freedom or respect; love drives you to be what and who you are.

Bigger than me, but not external to me

I think that starting at love provides the opportunity to create a mindset and fitness journey that serves a greater purpose – while understanding the power of intrinsic values and your inner world – and not blame the outer world for not giving you the time, energy or motivation to be healthy.

Starting with love means choosing love over fear.

If you’re living in a state of fear, it’s likely that the external world – while, yes it does have an impact on you – generally controls your experience, your feeling of resistance or the blame game you play for your circumstances or the hand you’ve been dealt. I say this from experience.

For others, it’s not that simple and I honour that. We don’t all live in affluence. However, for many, it’s important to question self-sabotaging beliefs or the blame pointed at external factors.

Choosing love over fear means taking ownership and understanding the power you have in the choices that you make about who you are, what you believe and what you do, why you do what you do, and how.

Choosing love over fear means confronting the “inner game” inside you.

Choosing love over fear means learning what you think of yourself and redefining those stories.

Choosing love over fear means being courageous in the face of your gremlins and hard work.

Choosing love over fear means defining your own version of success.

It’s another can of worms entirely, but this doesn’t mean choosing to do what you love and finding your passion in opposition to reality. I can’t relate to ‘do what you love’ when that skips over the hard stuff. We need people doing the sucky stuff to keep this world turning – including the deep commitment required for fitness and actions for your health. I like to think of this as a process of creating harmony and understanding your unique power in the world – whether you’re a cleaner, garbage man/woman, an entrepreneur, a billionaire, a CEO, a psychologist… a fitness model or average joe… any of the above.

Starting with love means finding love in the now, whatever that now is.

Starting with love is difficult, but who said love would be easy?

What is your why?

It might be hackneyed and I was hesitant to ask you, but your why can powerfully connect you with your deep-seated beliefs, values, stories, and impact you’re having on others as well as YOURSELF!

It is likely to help others to believe your conviction and get on board too.

Dare I say it, generally when you’re out of alignment, you’ll know it whether you realise it or not.

Your why is something created or defined by you to provide clarity, meaning and direction. (Though, clarity’s a sticky one for me, because life is all but muddy and I am learning to be a pig in mud!)

Your why is intended to be actionable by asking what contribution and impact you wish to have on the world and people around you – and why. Your why can be the impact you want to make on your family – like the sister, aunt or mother that you want to be and the example that you want to create.

Every-man-for-himself doesn’t work. You have the power to change that.

He who has a why can endure any how. ― Frederick Nietzsche

You see, inner change — exploring and shifting how you think about your life, your body, and who you are — is necessary to make lasting outer change. 

― Dr John Berardi

I feel there’s a lot more to say, but I’ll leave it here for now.

Do you know your why? Comment below.

March 17, 2017

Whole Being Positivity and Fitness on Your Terms

Do you get to be fit?

What do images, typical fitness advice, magazines, TV shows, websites or even the words from your mouth tell you about fitness culture or what a person has to do to be fit?

For many of us, we simply do not fit the image and that’s fine, until we start berating ourselves for what we’re not like, how we don’t fit that image, or exclude and demean anyone who doesn’t quite fit that, which can at least be deflating if you’re working to be healthier.

As social and visual creatures with love, respect and belonging at the back of our minds and pursuits, it’s hard to detach completely from the representations of fitness in front of us; whether that’s the flawless body or minds, flawless exercise regimes, flawless diets, or flawless lifestyles – the glitz and glamour rather than the every day.

Fitness extends far beyond those images.

Fitness, for many of us, becomes inaccessible if we rate or compare our pursuits to external images of flawlessness. We don’t always have the access or privileges of the select few we see in the media. We don’t always have the time, energy or resources to pursue fitness at that level – especially not to work out like movie stars.

That’s when we literally don’t have the time or resources to be like that. That’s when we can literally have genuine reasons for not being able to do something or achieve someone else’s level of perceived fit perfection. It’d be like me trying to get tall.

While it’s really positive to be self-aware of self-sabotaging excuses or blocks, to differentiate between what’s realistic for us from what’s a distorted pressure, and genuinely listen to the advice of experts and learn as much as we can about health if that’s what we value, IT IS TIME to define our own metrics of fitness success.

I don’t know about you but there’s nothing glamorous about me being in the gym. I grimace, my hair is wild, I don’t wear make-up, I make faces, I go bright red, and grunt when no one’s around except my hubby. But honestly, I’m probably the only one who cares.

I’ve learnt that I can’t look to external drivers to validate me or make me feel better. Instead, it’s my job to embrace what makes me unique and fit on my terms (and do the hard yakka to stay healthy). I’m in the driver’s seat after all, and not a model or movie star.

BETTER YET… what if self-acceptance and fitness prowess encapsulated our WHOLE BEING (the emotional, spiritual, psychological, and physical) rather than just our body image?

How will you define fitness without body image?

Without looking at the people who get to be fit, what is your version of fitness? What would it be like to be healthy on your terms?

I guess my question is also, how can you be the first rate version of yourself rather than the second rate version of someone else?

Do you get to be fit? Comment below.