Why we love WINNING …

Why we love WINNING …

Mindset Series #6

Understanding the mindset of the WINNER

Ever considered why you love winning?

Think about the thrill of victory, the satisfaction of accomplishment, the gratification of loving relationships, or even the simple pleasure of savouring a delicious treat.

These are some of the experiences that make life worth living, and there is a brain chemical primarily responsible for creating those pleasurable feelings.

Question is how do we stimulate the release of this chemical ... and does a winning mindset rely on it?

There are several schools of thought that try classify us into categories of performance or habit or goals or personality types. Telling us about our strengths and weaknesses the things we are good at and the things that need improvement. Why do we love these tests so much? and do they really tell us anything about ourselves we don't already know? I love to learn and always try to improve my mind, body, attitude, life, not entirely sure why I have this inherent drive in me but I'm sure most people do. We all want more, we all want better don't we? ... I'm no different and as a result, I love testing myself and I love feeling like I'm winning.

The question is how many of us will actually do the work to get better, to get stronger to make the changes necessary to win? and what do we need to do to achieve those objectives? For the athlete, it's about practice, repetition, nutrition, incremental improvements over time, measured performance to the point of competition and beyond, one season after the next. The same is true for anything in life, the only difference is the extent of the measure, the level of monitoring and of course the drive to win. Now I'm not suggesting that we all need to be first at everything in life, this is about a mindset, your mindset that pushes you towards being your best. That in itself is winning, agree?

In my experience ... anything that gets measured (is focused on and will improve over time) gets done.

With this in mind, I started this year reviewing my performance for the past year and shared some of my thoughts in a blog post at the start of the year. I have planned out my year and have a really clear vision of what I want to achieve so I am super motivated to grow and improve and for the first time ever I will be measuring things that really matter to me. I have spent the last two years investing in my business by working with business coaches. Putting everything I have learned into practice has moved me forward much faster than I could ever have done on my own. I have no doubt that my investment in personal and business development will continue because that's something I feel passionate about and value in my own life. Finding the right coach at the right point in your journey is the key to your success, I can say that because for me it is true.

How am I going to make the leaps I plan to make? given my recent research into mindset ... the answer begins with a D!!

Think about the thrill of victory, the satisfaction of accomplishment, the gratification of loving relationships, or even the simple pleasure of savouring a delicious treat. These are some of the experiences that make life worth living, and dopamine is the brain chemical primarily responsible for creating those pleasurable feelings. Dopamine influences almost every aspect of life, from the ability to feel pleasure and happiness to motivation, energy, and even the power to control movement. Low dopamine levels severely diminish the physiological and cognitive responses that combine to make each day enjoyable, but there are many natural, healthy ways to boost dopamine levels and recapture the zest for life. - www.braintropic.com

So what is DOPAMINE exactly ...

In popular culture and media, dopamine is often seen as the main chemical of pleasure, but the current opinion in pharmacology is that dopamine instead confers motivational salience; in other words, dopamine signals the perceived motivational prominence (i.e., the desirability or aversiveness) of an outcome, which in turn propels the organism's behaviour toward or away from achieving that outcome. - https://en.wikipedia.org/wiki/Dopamine

Dopamine is a neurotransmitter that helps control the brain’s reward and pleasure centres. Dopamine also helps regulate movement and emotional response, and it enables us not only to see rewards but to take action to move toward them. – Psychology Today

So we have some very interesting sounding outcomes to consider when talking about dopamine. From recapturing the zest for life to the chemical of pleasure we chase without even realising it, to regulating our emotional responses and our understanding of rewards to move towards them ... all very cool indeed!

Not only does it help us feel good but we can use this amazing chemical to boost our productivity which has to be the way forward for boosting our achievements and the cycle continues. Here are a few things you can do to boost your dopamine levels and feel amazing every day! 

Here are 7 things you can do to increase dopamine and boost productivity:


Dopamine increases when we finish tasks, small or large, it doesn't really matter. Make a list of things you need to do and tick them off as you go, in fact, if you start your day with achieving one small task like making your bed, you will set yourself up for the day and want to continue on that brain-boosting path of getting stuff done.


I know you know this. The benefits of physical exercise are vast, an endorphin rush after you have sweated and felt the workout is something that really helps to keep those of us who are regular exercisers doing just that, getting sweaty and working out! Stress relief, improved focus, better physical health and lasting energy that makes us more productive, this boosts our dopamine levels. Whether you are a gym goer or like to walk, run, cycle or dance, it doesn't matter, you will feel better for doing it.


This goes hand in hand with finishing what you begin, being consistent and marking these days off in a calendar to show how many days you have been successful is a great way to increase dopamine levels. Use a journal or list your objectives in your calendar, then mark off the days you do what you set out to do in your calendar and keep it consistent. Hit your goals and that feel good factor will last.


Unleashing your creativity enables us to be focused or get into a flow where everything seems possible. Dopamine is the brain chemical that allows us to get into this state.  So find a creative outlet you enjoy and do it often.


Listen to music! It has an incredible effect on us, think about this, if you're feeling a bit flat or down and you put on your favourite music, before you know it you'll be dancing away and feeling a whole lot better about things. The reason for this is that listening to music has the same effect as eating our favourite foods so when you’re feeling blue, listen to music.


I love listening to motivational speeches. If I am ever feeling a little lost or like I need to focus, especially good for me in the gym! Double dopamine boost for me ... thank you very much indeed. Here is one of my favourite speeches.

Best Motivational Speech Compilation EVER #14 - DISCIPLINE | 30-Minutes of the Best Motivation


How to Fuel Your Brain With Energy

How to Fuel Your Brain With Energy

Mindset Training Series #5

This series is all about your mindset and how you can develop it, in this post, I thought I would touch on brain health and discuss a few practical tips to help fuel and care for your brain.

Ever walked into a room to do something specific and by the time you get there you've forgotten what you went there for ... or started a sentence and gone off on a tangent then wondered what point you were trying to make ... ever struggled with brain fog, forgetfulness, an inability to focus and concentrate, ever struggled with low mood and anxiety that you couldn't seem to shift, ever found yourself feeling tired all the time?

These may be signs of a decline in brain health and they affect individuals of all ages and they often begin long before any physical symptoms are evident.


We continually look after our health and wellbeing by eating well and staying active, so why not focus on the brain to ensure we do all we can to stay well and healthy. The beauty of the human body is in its ability to heal and regenerate, to get stronger fitter and to improve and while age is one of many factors that can contribute to a decline in cognitive ability, understanding that our lifestyle choices are the key factors in brain health is crucial. These lifestyle factors include not taking care of our nutrition and failing to eat a varied and nutritious diet, not getting enough sleep and exercise, failing to manage stress levels, smoking and drinking excessive alcohol and then exposure to environmental pollutants all play a part in the health of our bodies and can damage our brain cells.

Amazingly our brain is incredibly dynamic and has the potential and ability to change at any point in our lives, mental deterioration is not irreversible, the good news is that we have the power to enhance brain function and protect it from damage and counteract the effects of ageing. That's assuming we are willing to make changes to everyday decisions and fuel the brain.

According to The Brain Health Program, keeping the brain’s structure in good physical condition is key to improving mood, memory, cognition, focus and concentration.

The brain is the most complex organ of the human body, with an adult brain comprising 60% of fat and weighing in at approximately 3lbs. It gathers and processes information from all our senses, and determines how we behave, what we say, and controls our complex thought processes. The brain consumes an incredible amount of energy in comparison with the rest of the body – around 25% of total energy expenditure. It, therefore, makes sense that the transfer of energy from the foods we eat to the neurons within the brain has a big impact, not only on its function but also on how we behave and feel.

Good mental health means being able to think, feel and react in appropriate ways in order to live your life as you wish. Mental health problems affect one in four people in any given year and can range in symptoms and severity. In 2001, an online health survey of 22,000 people identified the following statistics with regards to mental health issues:

  • 43 % of people have a poor memory or difficulty concentrating
  • 58 % suffer from mood swings
  • 50 % suffer from anxiety
  • 42 % suffer from depression
  • 76 % are often tired
  • 52 % feel apathetic and unmotivated
  • 47 % have difficulty sleeping

So a decline in brain health as we age is not inevitable – the brain is resilient and can thrive at any age when given the right conditions.

Here are 6 small changes you can make that can mean big differences in your cognitive abilities :

  1. Stay on top of your NUTRITION 
  2. Look after your DIGESTIVE system
  3. Manage your STRESS levels
  4. Getting a good nights SLEEP
  5. Regular EXERCISE
  6. Games & Music to TRAIN the brain

1. Stay on top of your NUTRITION

A diet that is low in sugar, moderate in starchy carbohydrates, with healthy fats and plenty of vegetables is best for brain health.  A low glycaemic load diet is recommended to prevent the development of insulin resistance and increase insulin sensitivity – insulin resistance within the brain can have a number of detrimental effects on cognitive function. Vegetables contain vitamins, minerals and anti-inflammatory phytonutrients. they are also high in fibre, which is important for the gastrointestinal system. The brain is 60% fat, so adequate healthy dietary fats, including the omega-3 fatty acids EPA and DHA, are important. It is crucial that the right types of fats are consumed as bad fats contribute to inflammation within the body.

Healthy fats like omega-3 fatty acids, which are found in brain fuel foods like salmon, flaxseed and walnuts, coconut oil, offer a number of health benefits, such as improving cognitive performance and warding off mental and mood disorders. Also, dark fruits and vegetables like beetroot and blueberries are full of antioxidant properties which can help to fight off the effects of free radicals on the body.

A deficiency of omega-3 fatty acids in humans has also been linked to an increased risk of mental disorders such as attention-deficit disorder, dyslexia, dementia, depression, bipolar disorder and schizophrenia. One study found that individuals who consumed more omega-3s had increased volume of the brain’s gray matter, especially in the hippocampus, the part of the brain associated with self-awareness, compassion and introspection.

Its never too late to start fuelling your brain with the right food, being mindful of what you are putting in and making the best choices is key to fueling your brain with energy.



Yep messy, colourful, fun and seriously delicious!

When I was slicing up all the veggies I got excited about the gorgeous colours & textures going into this magical, jewelled salad bowl.

Give it a whirl, you can’t help but be happy when you put this together.

Makes 2-3 servings.

2. Look after your DIGESTIVE SYSTEM

The digestive system has many functions that are central to health including digestion, absorption, immunity, detoxification and elimination, however, many factors of our modern lifestyles affect its function and health.

There is an intrinsic link between digestive health and brain health. Poor digestive health can result in increased inflammation. This is interestingly enough one of the causes of many chronic health conditions, including the decline of cognitive ability, not to mention the impact this has on the production of serotonin, the feel-good hormone. So improving digestive health is key to overall health and takes just a few tweaks to your nutritional habits to do so.

The Body Reform Program principles can dramatically improve digestive function by applying the 5 STEPS we take together, these are to Remove - Alkalise - Balance - Support and Replenish. Over 28 days we work to speed up the digestive system through an elimination process where we remove foods that might trigger inflammation in the digestive system. We then introduce whole foods that are full of nutrition and increased fibre that may encourage the function of the digestive system. We also consume foods that are full of antioxidants to support the digestive process, introducing probiotics to provide good bacteria. At the same time, we look at any lifestyle factors such as stress, sleep and exercise, all of these can affect the health of the digestive system.


This is our signature 28 Day Body REFORM program. Designed to help you boost your digestive system, we upgrade food choices, exercise at the right intensity and get results !!

The program runs for 28 days, we provide you with all the information and supplementation you need to effectively blitz your cells of toxic build up.

3. Manage your STRESS LEVELS

We are all familiar with the causes of stress in short – 21st-century living! We know that stress is a part of life and can't be completely avoided. In fact, it's often said that a little bit of stress is good for our well-being, and exercises our faculties. However, too much stress can cause serious damage to our physical and mental health.

When we are experiencing stress, or we have an infection, cortisol (a stress hormone) raises our blood pressure and blood sugar levels. These changes help us to survive short periods of stress but become harmful when they continue. Persistently elevated levels of cortisol can kill brain cells and negatively affect brain function, stress can also contribute to a host of other pathological conditions within the body.

It is important to focus on stress reduction activities that work for you to effectively manage stress. These could include yoga, meditation, mindfulness, massage, breathing techniques, gardening, reading, listening to music, or keeping a happiness and gratitude journal. When we learn to effectively manage our stress, we see an improvement in our sleep, energy, patience, resilience, focus and memory.

Stress is fundamentally a state of mind that is affected by our attitude. When we experience problems and start to believe we don't have what it takes to solve them, chronic stress can be the result.

Stress, if you let it, can build up and over time can pose major health risks. Here are a few ideas of simple things you can do to reduce the impact of stress on your life.

Have some fun! 

Having fun can provide a nice distraction from any problems you may have. Finding the things you enjoy the most and doing them often will help to relieve your stress.

Take care of your health!

Learning to pamper yourself with healthy meals and doing things you love will help you cope with stress. I love going to a spa and taking in the atmosphere and relaxing. This is about being kind to yourself and allowing yourself time to breathe and unwind. Having a workout in the gym or heading for a yoga class will help and the best part is that your body will release endorphins, that will increase your sense of well being.

Don't be afraid to ask for support.

When you are feeling stressed and like there is nothing you can do to change the situation you are in, ask for help and support from your friends and family. There are people around you who can help. My friends have a knack for picking me up when I'm feeling low plus they are great sounding boards and can provide insight where I just can't see a way out. If stress gets out of control and you feel like you can't control it on your own, then it may be time that you ask for help from a professional. 

4. Get enough SLEEP

Sleep is absolutely vital for optimal brain health and optimal function in life. While we sleep our cells detoxify and cleanse and recover from the day's activities, our brain cells are no exception. We produce a hormone called Melatonin which is responsible for restful sleep, however as we age we produce less, and therefore as we get older we often experience more trouble sleeping.

Experts tell us that we need 7-8 hours of uninterrupted sleep, which for many of us is a dream and something that rarely happens even on holiday. So its very important to find the sleep strategy that works best for us.

Over the last 6 months, I have worked hard to develop a bedtime routine that I protect and practise with rare exception. This helps me get the maximum number of hours of quality sleep possible and in turn, allows me to perform and function to the best of my ability the following day.

Any interruption to this routine and I know all about it, but on the day's I get it right, I have the most productive and fulfilling day that is focused and full of energy.

Here are a few tips that may help you do the same:

Keep a regular sleep cycle...

Go to bed and wake up at the same time of the day every day, sounds boring and predictable, and that's exactly what your body needs. Consistency.

Naturally, regulate your sleep/wake cycle...

I use a Philips Wake Up Alarm or while I am away I use the Sleep Cycle Alarm Clock - both these alarms allow me to wake up to light rather than sound something that helps me wake up stress-free and it feels as natural as possible especially when it is still dark outside.

The sleep cycle alarm clock gives you a few options to wake with sound or light and monitors your sleep patterns so you can take remedial action if needed.

Keeping your sleep cycle consistent is the key to feeling rested and refreshed every day. If you are woken up every day by young children or pets, taking care of this will help you enormously.

Create a relaxing bedtime routine...

For me this consists of a warm drink before bedtime, usually turmeric late - see the recipe. I have also set the screens on my computer and iPad to switch to night shift which gives the screens a softer glow so that if I do access them they do not affect my sleep pattern. I usually manage to avoid screens and fluorescent lighting for at least 30 minutes before bedtime as they emit blue light which suppresses melatonin production. I make my way to bed at the same time every night and aim to switch off my light by 10:30/45 latest to allow for 6.5/7 hours of sleep I need before I wake up to begin my day.

Eat well and get regular exercise...

These two go hand in hand for me, taking care of my nutrition and exercising regularly is the key to my health and sense of well being, both non-negotiables! Don't get me wrong I love a glass of whisky and a chocolatey treat every so often, its just not a daily occurrence for me.


5. Get regular EXERCISE

We are all aware of the many health benefits of physical activity, feeling and looking better is always a good thing for our sense of well being and of course it plays a role in optimising cognitive health.

Aerobic exercise protects the brain from damage and as mentioned previously a recent study has shown that it can help to produce brand new cells within the part of the brain responsible for memory and emotions, which commonly becomes damaged due to age and disease. Exercise increases blood flow to the brain and therefore the delivery of oxygen and nutrients, which are important for attention and mental focus. It also challenges us mentally as we push ourselves on all levels, not only testing our resilience it can create new motor pathways within the brain.

The Department of Health recommends 30 minutes of moderate intensity activity 5 times per week for adults which ideally should be a combination of cardio and strength training. The recommendation is for moderate activity so it could take the form of time in the gym exercising or participating in classes or could be something as simple as walking the dog or hopping off the train or bus a few stops earlier. No matter what it is it needs to be a moderate activity that is Implemented consistently and the benefits will be obvious.

6. Play GAMES and use MUSIC to train the brain

Call me paranoid but I really want to do everything I can to keep my mental acuity in optimal working order. 

Mental acuity is a measure of the sharpness of the human mind. The measure of mental acuity usually considers focus, memory, concentration and understanding, but does not measure intelligence. This is a way of talking about how well or poorly the brain is functioning, not about its ability to perform complex functions or the amount a person has learned in his or her lifetime.

ref: www.wisegeek.com/what-is-mental-acuity.htm

There are so many tools available to us to do just that so I thought I would share two that help me engage my mind learning new skills. In recent years there has been lots of discussion about mind training and how we need to train our brains as hard as we train our bodies, I love that idea. So I have found a great tool that lets me do just that, it's called https://www.lumosity.com - when you head over to the website you are offered an opportunity to complete a test that measures your mental ability in three areas. Give it a go! I found myself getting nervous completing the tests because I am so competitive and the thought of not being good at something is such a driver for me to improve, so this is a tool I use with daily reminders to keep everything ticking over. Plus it gives me a good opportunity to laugh at myself because I have a tendency to take life far too seriously at times. #winwin right!

The second tool I use is called brain.fm and is something I listen to when I need to carve out a couple of hours to work uninterrupted in the day. I set the timer, plug in my ears and go! It helps me create the space I need to be very efficient and focused for a block of time and gives me an ability to block out distractions like dogs barking, doorbell ringing, phone buzzing etc. I love it !!  I use it as an easy and pleasant way to stimulate my brain, I love to think of it as brain fuel.   


The big question is ask is what are you doing today to fuel your brain?

We know we need a combination of foods and activities and that by creating and maintaining a healthy lifestyle, we vastly improve our chance of retaining and sharpening our cognitive abilities. We also understand that by challenging and stretching the brain we allow new connections to be created and maintained, so activities which challenge all the senses will help maintain processing speed. All of these things are doable and the interesting thing here is that research on the human brain is ongoing so there will undoubtedly be new discoveries made continually. Hopefully, I've piqued your interest in this topic and that you are inspired to mindfully take care of your brain and now have a few ideas for fueling your brain.

Do this with consistency and you will definitely feel the benefits!

Recent Blog Posts ...

Standing on top of the world

“Do you know what, I need to just look after myself. I need to take care of me.”

When you start living like a healthy person and start eating like a healthy person, do you know what happens? All of those other things come into balance. I have developed programs, that help to support people in their fitness journey because we are all at different stages of our fitness journey. We’ve all got different challenges.

So I thought I would tell you a little bit more about what a typical journey looks like when somebody starts to work with me.

What it takes to workout every day …

What it takes to workout every day …

Mindset Training Series #4

How to Find the Drive and Determination to Work Out Every Day

Really, everyday Colette? I can hear your brain whizzing lol - how am I going to fit that into my day, I've already got a million things to do and already don't have enough time ... besides I want a life, I don't want to spend my entire life at the gym and if I did workout every day would I really achieve my dream body?

... hmm, I guess you're going to say that it boils down to how badly I want it ... right?

Yes, I know that working out is something that many of us feel we should do more of – whether that means jogging, lifting weights or training for some kind of sporting event.

The hope is that by training, we’ll be able to build more muscle and burn more fat, which in turn will give us the physique that we’re looking for. So we go about creating these elaborate training programs, filled with multiple workouts throughout the week.

We combine this with some kind of diet that involves eating a very small number of calories and we generally just force ourselves to live in discomfort for days and months to reach our goals. Except come day two, we are already wondering why we started, and will often already have considered abandoning that goal. Question is, Why?

Understanding Your Vision

Is it because we lack commitment? Focus? Never really wanted to do it in the first place? Got sold a vision of what we could look like ... perhaps, your answer is YES! to all of these. In my opinion, without the guidance and support of a good coach, it’s just too intense to stick to and we were too ambitious going it alone. I've been there and done that too, in prep for my competitions and in the evolution of my business, both scenarios have called for a coach, someone in my corner focusing on me and what a difference it made to my progress. A worthwhile investment, albeit uncomfortable. Meaningful progress takes an investment in time, effort and resources.

Being Honest About Your Reality

Think about this scenario, you’re already tired, worn out after a full on day. As a result, all you want to do is have a glass of wine and collapse on the couch ... this means that you’re inactive most evenings, but your new program calls for 5 hours of training, eek!  How do you intend to add 5 hours of training to your current routine? And then, add to that, the 30 minutes of travel, shower time and cool down after each session?

Then consider a calorie deficit, how does it feel? We all know this is what we need to achieve to actually shift any weight, this can mean less energy than you would normally have and when you are really not feeling it are you certain you will have the commitment and self-discipline to show up and work hard and eat well even though its the last thing you want to do.

How long will it take to feel like giving up?

Without the support of someone who has walked this path is actually very difficult. Staying the course takes determination and a very clear vision of where you want to be. A good coach will help you understand why you want to achieve your goals and use their skills and knowledge to build you an appropriate program that helps to nourish and support your body while you begin asking more of it, this is key to sticking to it and the key to actually achieving what you have set out to achieve.

Be Realistic

The first challenge we have is fitting everything in, and changes to your current routine will mean that things need to shift, the first thing that needs to change is your mindset. Finding a willingness to learn and push the boundaries is your first step. There’s only so much you can expect your body to accomplish in a given week and your energy (not just your time) is finite.

The advice I give my clients is to diarise their exercise sessions and not cancel. This is much more about making time rather than finding it. There are loads of ways around the issue and you will find a way to ensure you get it done, but it starts with a willingness to challenge the status quo and try something new.

For things to change, something has to change right?  ... so Instead of starting with five one hour workouts, consider three half-hour ones, you could always train from home if that is easier. It is about finding the thing that works for you and keeps you on track and gets the results you are after.


Find The Connection

To focus on your vision is the key to taking steps towards it, allowing yourself to dream about how you would look and feel once you've achieved it is a great way to get clear about what you really want. It is very easy to miss that connection between our dream and the steps we have to take to get there. So to make sure that you’re pushing in the right direction, take the time to really focus on that dream and understand what it can deliver you. Really imagine what it will feel like to accomplish your goals and use that to drive you!

These are some of the things we focus on defining in my WOMAN IN MOTION eBook and the WINNERS MORNING MAKEOVER series that compliments it. Check it out here ...


Download the cheat sheet and find out what three steps I took to change my life, to get my health and fitness back, to feel good about myself again.


Find out more about the Winners Morning Makeover Series, where you will discover exactly what to do to literally make more time!

Turning Lions into Kittens

Turning Lions into Kittens

Mindset Training Series #3

How to Change Your Mindset and Turn Lions Into Kittens

Everything around us is in a state of evolution, our environment, minds, bodies, attitudes to life, our mindset ... shaped by the world that we live in, our experiences and the life lessons we learn.

Our habits have formed over time and have helped us survive, many of these have been passed on from one person to another, one generation to another. It is amazing to know that 95% of our action is determined by our habits, the things we do on auto, the rituals we perform every day. No breakfast, the 3 pm biscuit break, going to sleep late, watching TV with chocolate and wine on Saturdays, stretching every day, drinking enough water, leaving work late ... some are health promoting and others are health destroying.

Not only do we do everyday things out of habit but we also have an automatic survival mechanism that kicks in when we feel threatened or alone or under stress. These habits form our reality.

The interesting thing is that we can change the outcome by changing the things we do.

Simple? Yes ...

Easy? Keep reading ...

The Danger of Ambiguity

Imagine that you were in deepest darkest Africa, exploring in one of the game reserves, you found yourself looking at the silhouette of an animal sitting on the horizon. You have no idea how big or small it is, you have no idea if that silhouette is of a lion or a much smaller cat ... what do you do?

The thing to do to ensure survival is to assume its a very hungry lion ... not to be the person who takes a chance and approaches it for a cuddle because they are the ones most likely to get eaten ...

In reality, most of us don't spend time in the wild anymore and therefore we don't see lions ... we do however encounter threats to our well being every day. For most of us, the biggest stressors are things like work, financial worries, health, relationship problems. We face stressful situations every day, these are our 'lions' that we now must try and overcome if we’re going to be successful in life.

It’s All About Perspective

In most situations, it’s all about perspective and our mindset when it comes to our reaction to threats. If we think ah that's a kitten, then we will be able to remain calm and collected even if it is a metaphorical lion.

Learning to reassess each situation and take control of our initial thoughts surrounding it, is the way that we can cope with it, respond in a controlled and measured way and ultimately survive.

Addressing the underlying reasons for viewing the world the way we do is the key here. Why do we react that way? Why is that response on auto? What are the reasons for staying stuck? Stuck in a pattern of behaviour? Is it about past experiences? Self Doubt? A lack of confidence?  Is it a habit that can be changed to serve you?

Sound Familiar?

I can't go to the gym because I don't know what to do ... (did it once and felt intimidated by all the fit people working out)


I can't prepare my food in advance ... (I would rather eat on the fly its more fun)


I can't approach that person to discuss my business idea ... (they remind me of my old boss and she laughed at my last one)

Can you see how these auto responses keep us stuck when we respond the way we do on auto, based on our past experience positive or negative, that knee jerk reaction that doesn't represent reality - until we create it ...

How do you turn your situations into kittens? Assess exactly why you’re afraid and whether or not there really is a good reason for you to be.

Change The Narrative

I'm heading to the gym - I'm meeting my friend, we are going to work out together ... I'm also going to sign up for some personal training and have a program designed for me ... I'm one of the fit people in that place ...


I know where to buy healthy lunches - when I'm at the office and will get home in time to prepare an amazing dinner that ticks the boxes. When I'm on the road I will plan my meals and prepare what I need so I don't get stuck eating service station food .... all it takes is a little planning and I know that to be 100% in control I need to do it myself.


I'm going to approach everyone I know about my business idea - I need the support and perspective of others and a critical eye is good! 

So Here's Your Challenge Today

Take another look at each situation before you respond on auto - see how this unlocks your potential in that situation and helps you move forward.

Remember: it’s all just perspective.

Change your mindset and you change the reality!

Find Out How I changed my reality ...

Download my WOMAN IN MOTION cheat sheet and discover the 3 things I did to change my reality.

Standing on top of the world

“Do you know what, I need to just look after myself. I need to take care of me.”

When you start living like a healthy person and start eating like a healthy person, do you know what happens? All of those other things come into balance. I have developed programs, that help to support people in their fitness journey because we are all at different stages of our fitness journey. We’ve all got different challenges.

So I thought I would tell you a little bit more about what a typical journey looks like when somebody starts to work with me.

How would life be if gratitude was the first thought of the day?

How would life be if gratitude was the first thought of the day?

gratitudeMindset Training Series #2

How to Build a Gratitude Attitude and be Free Right Now

If there is one place where we should be completely free, then it is in our own mind. We might have limitations in terms of what our bodies are capable of and what we’re allowed to do – but our minds should be free to roam wherever we want them to.

We should be able to dream big dreams and not be limited by our thoughts ... and yet we are. Our thoughts are often dictated by our circumstances and at times those circumstances feel like they are largely out of our control.

This is why we will often find ourselves feeling dissatisfied and constantly wanting to push forward, frustrated by our situation, our lack of time, our million jobs to do and feeling overwhelmed, and life just gets too much. We get resentful, angry and rather than stopping to take a moment, refocus and simplify things, to maybe live and enjoy the day, all progress stops.

Been there? I bet you have. I bet some of us are there right now ...

What is your answer when someone asks ... Are You Happy?

We all want to be happy, fulfilled and feeling like we are making good progress in life, correct? As business owners, probably perfectionists, it is hard not to live in a state of dissatisfaction. Where we constantly feel like we can do better, we should do better, maybe life would be better if we did, X, Y & Z.

Yes, there is always room for improvement. The key I have come to realise is to be satisfied with the work you are doing and the steps you are taking and the success you have had so far.

In preparation for the year ahead, I have been working through a Clarity and Planning exercise that I was introduced to by my friend Jane Frankland from Cyber Security Capital. What an eye-opener it has been. The first part is about rating your performance in key areas of life like - physical fitness & health - food nutrition - psychological & emotional health - relationships & family life - social & friends - job, career & business - leisure - spiritual - environmental - intellectual & learning - finances. From there you are asked to make a list of your successes & achievements for the past year - OMG! I started writing these down and realised just how far I had come and how much I had actually achieved in the year. I could see where my focus had been and how it had shifted from the year before, what an amazing exercise to do.

So now when I find myself feeling as though there’s this ‘one thing’ that could make my life better and be happier, I am reminded of all the things I have achieved and feel grateful and proud and am able to acknowledge my wins. #thankyoujane

It's about a mental shift in attitude, taking the time to plan and reflect is so important especially for us as business owners. It's not always just about the numbers, its about all the other things on the periphery too.

Why do we do what we do? Why are we business owners? Why do we get out of bed in the morning and take on another day? Where is your focus now? Where should it be?

All valid questions worth a serious answer ...


Do you need to make a change?

So how do you make a change and start to be freer and happier right now?

Dealing with overwhelm is one of the most difficult things to do when you are feeling like everything is too much. In reality, life is cha-cha-cha ... we all take little steps forwards and backwards but ultimately make progress.

The 3 things I do when facing overwhelm ... are ...

  1. Simplify
  2. Get rid of any distractions
  3. Grab a diary and plan in non-negotiable time, from there it is easy to see where the gaps are.

Start with your diary and block out non-negotiable time for when you are travelling, picking up kids, going to the gym, prepping your food, taking some downtime. Then take your optimists' hat off and get realistic about how much time you actually have in your day for other things, like checking social media, catching up on email, taking phone calls meetings and all other things related to work. What gets planned gets measured ... so apply this principle to your day.

The way I do this is to split my day into thirds:

5am - 8:00am - I get up at 5am - quick stretch, water, coffee and I then head to my desk for 5:30 - this gives me 2+hours of uninterrupted time to work on my business and I only do the things that will help move me forward that day - so no social media or email catchups - its too easy to get distracted by these and get stuck in the rabbit hole - lol - I know you know what I mean.

8:00 - 1:30pm - I then get going, shower, breakfast and work in my business, this allows me to connect in class, on coaching calls, posting on social media, answering emails etc.  I usually work until lunchtime and use this as a natural break to get some food in, take the dogs for a walk and do the little things that make me happy.

2:00 - dogs out, decompress and take some time

4:00 - 7:00pm - I then head back to my desk for another few hours late afternoon where I work in my business until hubby gets home and we have dinner and catch up time. If I need to I will then head back to my desk and get another hour or so working on my business before bed around 10:30pm.

So that may sound like a lot of work time - and yes it is - what this routine allows me to do however is take time out when I need it without worrying about getting stuff done when I do. You see my non-negotiables don't really change, whether I am on holiday or at home. Getting up early has become second nature for me. So this is how I roll and deal with overwhelm ...

  1. Simplify -

    Focus on the one thing that is the one thing ... Brendon Burchard

  2. Get rid of any distractions -

    I use brain.fm to help me focus ... I set it to run for 2 hours, plug in my ears and go!

  3. Grab your diary and plan your non-negotiable time, from there you will see where the gaps are.

    Seriously plan in your workout time, meal time, travel time ... and don't cancel! The reason we get overwhelmed is that the first thing to give is time for you ... don't do it! It's just not worth the outcome ...

This will change your focus and give you an opportunity to do what you need to do for yourself to be happy and feel fulfilled. Then instead of focusing on what you don’t have and on what you want, instead, focus on what you already have and what you’re grateful for.

Make gratitude the first thought of the day ... and see what happens ...


Find out more about what the ladies on my Ultimate Body Formula Program do to ensure they make progress every day!


You don’t need eyes to see, you need vision …

You don’t need eyes to see, you need vision …


Mindset Training Series #1

Have a Vision, Not a Goal!

If you want to accomplish as much as you possibly can, the most important thing to get right is the vision or goal you have. This is essentially the same as setting your course and without a course, you don’t stand much chance of getting to your destination.

I realised that my vision for my life was incomplete when I looked back at those holiday snaps. I was 'living the dream', but still felt inadequate, on the outside my life was perfect, but on the inside, I knew I could do better.

The girl staring back at me looked so much older than she should have. I knew I had lots of life to live and yet looking at the photos made me feel like I was ageing before my time.

I realised that I had no clear vision of my life and what I really wanted. I realised that like so many of us, I didn't know how to dream and envision my life, I realised that we never give ourselves permission to do so or set aside the time to write our goals down. This was standing in the way of my success.

Whether we choose to dream, to have a vision or to write down goals, it doesn't really matter, we just need a clear picture of what we want, I realised I had to take the time and do this for myself, to be honest about where I was at, the direction I was headed and decide if I was happy to continue along the same path.

The Difference Between a Goal and a Vision

So what’s the difference between a goal and a vision? Essentially, a goal is something that you write down and that is very concrete and simple. A goal may, for example, be to ‘lose 10lbs in two months’, in my case, it was about me getting my act together and taking control of my health, to get my life back on track, I realised that something had to change and I had to figure out what.

This posed as a vision rather than a goal would be more the idea of being in the best shape of my life, becoming the ultimate role model for women of my generation. I started to see myself as a strong healthy woman that had found success in all aspects of her life. I started to visualise myself looking fantastic and feeling healthy, fitting into my clothing, running along the beach in a bikini, and feeling great about myself. I started to own that vision, I saw an image of myself presenting to a large group of my peers and looking out to the crowd, knowing that I was doing what I love and that I was in a position of influence and feeling proud.

This is a much more abstract concept that nevertheless helps to get a picture of what you want and what the emotion behind that goal is.

Why Visions Work Better Than Goals

So why are visions more successful than goals? Well, for one, goals are not nearly flexible enough. If you have a goal, then this gives you one thing you’re trying accomplish and only one idea of how to get there. Lose 10lbs in a month.

In reality that is a big ask for most people, so let's say it doesn't go to plan ... have you failed? Or do you start again ... of course, you have the freedom to change the steps you’re going to take to get there or to bend them to fit your current lifestyle, plans and free time. No, you haven't failed ... It's OK! to start again ... JUST START!

The thing that is amazing about visions is that they have more emotion attached to them, so when you visualise something, the same region's fire in your brain as though it was actually happening. This, in turn, means that you can actually trigger the emotion as though it were happening and it’s this emotion we can use to motivate ourselves to go through with plans!

It doesn't matter how long it takes to achieve your goals, keeping the vision of yourself in the forefront of your mind is key. Being willing to try and try again until you get to your destination is the mark of a winner!

I love the quote: Winners never quit and quitters never win | Vince Lombardi

Try this Goal Setting - Visioning - Exercise

I’m sure you will agree that to achieve anything worthwhile in life we need to identify what it is we want to achieve. It then takes us committing to that goal or vision, so writing it down, deciding on a time scale, then telling everyone about it and then planning the steps to get there!

Been there in your career I bet … how about the other aspects of your life?

Why not now …

Easier said than done?

Not really, it just takes sitting down and thinking about it and this is your opportunity to do just that. I have a great exercise I use in my Ultimate Body Formula Program to help my clients set their goals and expectations and I want to share it with you. All you need to do to access it is to pop your details below, tell me where to send it.

colette results

Looking at those holiday photos, I realised I had no clear vision of where I wanted to be, I just knew I didn't want to be where I was, so my search started.

I got clear on what I wanted, it took me nearly 2 years to find a formula that works.

A formula that took me from feeling inadequate to be in the best shape of my life.

This is what I teach in my program.

To find out more about The Ultimate Body Formula Program, tell me a bit more about you and fill in my form ... CLICK HERE TO FILL IT IN ...

Read more about the holiday that changed my life: Rose Tinted Glasses … until the holiday snaps …