a new year, a new decade. what will 2020 bring? perhaps it is ageing wisdom that makes me reflect on roller coaster years and the realisation that this. is. life. the ups, the downs, the fear, the exhilaration, the twists that you didn't see coming. i don't feel a sense of longing for the time when things will be perfect. but a desire to be present in this circus life and appreciate the simple beauty and blessings that each day holds. my hope and prayer is that whatever the year holds, that i will know light and inner strength and the support of my tribe to thrive amidst it all

We often think of kindness as something that we offer to others. A way of extending love and hospitality, creating ripples for a healthier and happier community. I would like to encourage you to also consider; kindness to ourselves. Because at the end of the day; none of us are perfect. We all make mistakes, miss the bar and drop the ball from time to time. It’s actually part of life as a humming bean. We do not have to have it together all of the time and we shouldn’t expect it of ourselves (or others). As we show gracious kindness to ourselves, we learn to accept our flaws and quirks, and allow others to be ok with theirs.

To be well, we need to connect. To lift our gaze from the pavement and from our phones, and our attention, from our hurried mind of to-do lists. To connect, we need to make space and time to be present to those around us. A cup of coffee with a friend. A conversation at the letter box. A smile at a fellow walker on the track. In connecting with those who we meet in each day, we not only spread positivity to others, we also fulfill in ourselves that human need for connection.

after three years of working as a coach, i finally signed up to get a coach of my own. something i knew would help, but didn't prioritise. rewind three months and my head was in a muddle and i needed some help to make sense of it all. my coach has helped me unravel the tangle ... - she has helped me gain clarity about my 'why;' i feel more focused and motivated in my goals and how i spend my time. - she has helped me simplify things; breaking it down into achievable chunks means i don't feel so overwhelmed. - she has helped me to be accountable; time frames keep my momentum going. - she helps me keep it real; a cheerful nudge, gentle reassurance, the odd high-five to celebrate success, and a knowing that we are all in this together. my only regret is that i didn't sign up sooner Xx

i love words and i've been thinking about the concept of the 'well.' my work focuses on "well being from the inside out" - looking at the stuff that nourishes us deep down and prioritizing that (in addition to looking at our food, movement etc but that is secondary.) if we think of that deep soul stuff as a well - a place deep down in the ground from which we draw water to quench our thirst and nourish our bodies - it makes sense that we would visit there from time to time, or even daily so that we can get the nourishment we need. 'Spirituality' or soul means different things to different people. It is often identified with formal religion but it also includes all the ways in which humans try to make sense of how we fit in with the larger scheme of things, what our ultimate meaning and purpose is. At the heart of the idea of spirituality is a sense of relationship and connection – with other people, with nature and the universe, with deep values. however you define your spirituality - i encourage you to visit there, to explore, to sit and be peacefully at the well. nourish yourself from the inside out Xx

i've been struggling with the transition into the slower cooler days of autumn. finding some guidance from my reading into Arurvedic wisdom and understanding how this is a season of vata - dry, rough, windy, erratic, cool, subtle, and clear. balancing the spacious airyness of vata helps us to stay calm, grounded and focused. awesome how an insight like this can help us during this season. Some tips for 'Autumn balance;' include more warm and grounding foods, root vegetables, warming spices like cinnamon, clove and nutmeg; keep warm and active, and maintain your routines. find joy in the rich deep colours of autumn and embrace the transition and change Xx

sometimes we get stuck in an overwhelming spiral of commitments and obligations. taking time for ourselves gets crowded out by the other things on the 'to do' list, and our sense of wellbeing ebbs. if ask ourselves how we want life to be in 6 months time, we can see clearly that we would like things to change. we would like to have more clarity, energy, balance, be fitter or eating healthier. in order to see change; we must start by making change; TODAY. Each step you take today, tomorrow, the day after that will move you towards your goal Xx

on any journey the road is not always smooth. blind corners, heavy traffic and uneven surfaces slow us down and can bring a sense of frustration as we don't move as fast as we would like. when we accept that lumps and bumps are part of life we let go of frustration, guilt, blame and anger. maybe you need to pull off to the side and rest for a while? maybe you need to turn on your favourite music and sing at full voice. maybe you can enjoy the opportunity to see things at a slower pace. smile and wave at the others who are with you amidst the lumps and bumps and know that in time the road will be smoother Xx

on the eve of my first ever adventure race i find myself filled with nerves and anxiety. it amazes me the doubts and negative thoughts that have been running through my head. stepping out of your comfort zone forces you to push through this phase. i've been reminded of my advice to clients about 'positive affirmations', 'being prepared', 'resting well,' 'nourishing my body,' 'surrounding myself with cheerleaders' and 'breathing deep' so that i can work through the anxiety and step out into the unknown. whatever your mountain; your new challenge; back yourself team 'YOU GOT THIS!' Xx

over coffee, i was relaying the details of my daughters horrendous meltdown the previous day. my friend broke out into fits of giggles... 'i'm sorry' she apologised, 'it's just so nice to hear that my kids are normal.' whether it's kid's tantrums, partners frustrating habits, bosses attitude.... or just the crazy hickups we have faced in the day... sharing our REAL selves with a friend is such good therapy. in contrast to the smiling instagram pics, and happy family holiday shots it is fantastic to sit with a friend and be open and honest about the ups and downs of REAL life. Xx