Core Elements Wellness

Here's tonight's installment:
🌟 Just had a thought-provoking message from old boarding school friend, and he hit the nail on the head: “We earned the right to take it easy. Don’t beat yourself up if you don’t hit your goals every week.” 💯 This wisdom really resonates with me and credit goes to Ben Thoars !

A few years ago, I would have pushed myself relentlessly. I’ve trained for long runs and hit some impressive milestones, but I often ignored the bigger picture of my health and missed many other milestones because of it. I thought the more I ran, the healthier I’d be. Turns out, I was just feeding my ego while neglecting my overall well-being. 😅

Today, let’s talk about the five health domains I’ve come to embrace. If you’re exercising regularly but still feel drained, irritable, or out of sorts, it might be a sign that one of these areas needs attention:

💪💪Physical Health: Prioritize movement, nutrition, and rest. It’s not just about running; it’s about balance!

💆💆Mental Health: Incorporate mindfulness, meditation, or any activities that help clear your mind and reduce stress.

🧘‍♂️🧘‍♂️Spiritual/Cultural Health: Engage in practices that connect you to something greater, whether it’s nature, art, or community.

❤️‍🩹❤️‍🩹Emotional Health: Allow yourself to feel and process emotions. Journaling or talking to someone can make a big difference.

👭👭Social Health/Connection: Foster meaningful relationships. Surround yourself with people who uplift and support you.

Finding a philosophy or “health language” that resonates with you is key. Take a holistic approach, and remember, it’s okay to take a step back. Your health is a journey, not a race! 🌈✨

Let’s embrace this “One Foot Forward” challenge together—progress, not perfection! 💪❤️

p.s killin' it might be a bit generous 😜- just doing my bit to break down the stigma and increase conversation,

Support my 60km challenge for mental health research! Together, we can help create better mental health for all.

🌙The Power of Practicing Gratitude for Positive Mental Health 🌙

Hey everyone! 🏃‍♀️ As I embark on my One Foot Forward challenge this October, I’ve spent some time reflecting on the areas of my life that contribute, both positively and negatively, to my health. Gratitude is something I often forget. Honestly, I love my family to pieces, but some days life gets hectic, and with so much to do, I forget to be grateful for what we have—even though I know how important it is for my mental well-being 🥰.

We’ve all heard about the benefits of gratitude, right? Studies show that practicing gratitude can boost happiness and well-being (Emmons & McCullough, 2003). So why isn’t it a regular part of our routine? As Jim Rohn said, “It’s easy to do, but it’s also easy not to do.” Our brains have a negativity bias; they’re like Teflon for positives and Velcro for negatives. If we don’t consciously cultivate gratitude, we’ll naturally focus on the negative.

💥Here are three simple ways to bring gratitude into your daily life 💥:

💡Gratitude Journaling: Spend a few minutes each day writing down three to five things you’re grateful for. A study by Seligman et al. (2005) found that this practice boosts happiness and reduces depressive symptoms. Mix it up—appreciate different aspects of life!

💡Express Gratitude to Others: Tell someone you appreciate them. A simple “thank you” or heartfelt note can strengthen your relationships and uplift your mood. Research shows that expressing gratitude enhances your own happiness (Algoe et al., 2008).

💡Mindful Moments: Slow down and acknowledge what you’re grateful for in the moment. Enjoy a sunset, savor your food, or reflect on a positive interaction. Set daily reminders to pause and appreciate the little things.

Gratitude is a powerful tool for mental health. Let’s make it a habit and shift our focus to the positives in our lives!

What are you grateful for today? Share in the comments! ✨💖

🌟 **One Foot Forward for Mental Health this October!** 🌟

Hey everyone! As I embark on this journey to raise funds and awareness for mental health, I want to give back to all who have supported me. Each day this October, I’ll share tools and insights to help you navigate the “how” of maintaining your mental and physical health.

We know why mental health matters and how interconnected it is with our physical well-being. But putting that knowledge into practice can be a challenge! My goal is to provide practical tips to make these concepts actionable.

Yesterday, I shared about **progress over perfection**—the idea that adaptability in our movement practices is key. Today’s focus is on: **something is better than nothing**!

Take meditation, for example. Research shows that even just **10 minutes a day** can positively impact our mental health. A study by Zeidan et al. (2010) found that participants practicing mindfulness meditation for just 10 minutes daily showed significant improvements in attention, working memory, and cognitive flexibility compared to a control group (Reference: Zeidan, F., et al. (2010). "Mindfulness meditation improves cognition: Evidence of brief mental training." *Consciousness and Cognition, 19*(2), 597-605. [Link to study](https://www.sciencedirect.com/science/article/pii/S1053810010000474)).

Sure, meditating for 30 minutes sounds amazing, and my ego loves it! But when that expectation becomes a source of stress, it can undermine my practice.

Instead of letting my inner critic take charge—“You’re not a real yogi unless you meditate for 30 minutes every day!”—I’m embracing a more realistic approach. Every little bit counts.

Join me on this journey! Let’s break the stigma, raise awareness, and support one another in finding our paths to mental well-being. Even small steps can lead to significant change.

Here’s to a month of growth, gratitude, and mental health! 💚✨

Recently, I started a new job, and it was a big change for me and my family. With this change, I found myself struggling to maintain the same daily exercise routine I had for years.

For months, I tried to keep the same schedule and intensity, but I kept falling short—not hitting my goals or even showing up to work out. I tried changing the time, adjusting the days, but nothing seemed to work, and I felt like I was failing at something I had once mastered.

This past week, I had a breakthrough. I realized that my "all or nothing" mindset was holding me back. I had been trying to force the same level of output that worked before, but life had changed, and I hadn’t adapted. So, I decided to approach my workouts with more intention and mindfulness, expecting less but being more present in what I was doing.

Instead of aiming for perfection, I focused on consistency and quality, and to my surprise, it’s working—I’m succeeding and feeling better for it. More importantly, this shift has had a positive impact on my mental health. By letting go of the pressure to be perfect, I feel less stressed and more in tune with myself.

Now, I’m back running more, feeling stronger, and achieving my goals again—specifically, raising money and awareness for One Foot Forward, a campaign dedicated to mental health support in Australia.

I'm proud to be part of this cause, which helps fund programs for people struggling with mental health challenges. Every step I take is a step toward breaking the stigma and supporting those in need. Did you know that 1 in 5 Australians experience a mental health issue each year, and su***de is one of the leading causes of death in people aged 15-44? This is why campaigns like One Foot Forward are so vital.

This new approach to my workouts has not only improved my mental health but also empowered me to show up better every day for all the people and spaces that matter most.

If you're feeling stuck in your own life, it might be time to adjust your expectations and focus on progress, not perfection. It’s okay to do less, as long as it’s with intention.

Support my 60km challenge for mental health research! Together, we can help create better mental health for all.