How to focus on you #5TTT

Hi all,

Other people. We love them, care for them, depend on them. We think about them 24/7. But when do you take time to focus on you?

Looking inside and checking in with yourself can be a scary task. What will our bodies actually tell us? Do we really want to listen? Are we happy or pretending to be happy?

Scarier still is living our lives without being fully in control of our own driving seat. And there is only one way to take control back. We have to focus on ourselves.

For this weeks 5 top tips on a Tuesday I am bringing to you 5 ways you can focus on yourself. Just small wee tweaks/ ideas to get you thinking about how much time you actually spend thinking about YOU.focus - chase the red grape

Stay mindful

Mindfulness is seen as a buzz word these days, but it really should have a place in your life. You can do this through meditation, taking a walk, or simply just taking time to check in with you and your thoughts – I like to do it in the bath! Knowing who you are and what you feel, taking time out to assess a situation or problem or just using some time to yourself to stay calm and positive can work wonders for your mental and physical health. Just a couple of minutes each day where you are the priority.

See the present

Too often we are living in the past or living for the future. Make sure you take time to look at everything around you right this second. We can all have dreams and goals and we can all reminisce about good times in the past but what counts is right now. You in this moment. Really think about what you can do right at this moment to help you smile, laugh and be happy.

Be willing and able to say no

People pleaser? Manic schedule? Social butterfly that’s wilting ever so slightly? No can be your friend. Assess what really matters to you – know your priorities for the day, week, month. Don’t see no as a weakness, see the word as a strength. No means you come first.

Allocate time for yourself

Finding it hard to get some you time in? Schedule it in. Try and find a time each day that is just for you. It could be 10 minutes before bed where you can enjoy a chapter of your book undisturbed. It could be a short walk at lunchtime to get some fresh air. Then find a time each week for an activity you enjoy. Yes I schedule in CrossFit at 6am 4 times a week but that by no means has to be a framework for your time. Maybe Thursday nights you meet up with a friend for a glass of wine or catch up with your latest TV show. Just knowing you have a set time where you are number one can feel so empowering.

See your good health as number one

Others dependent on you? Your job, family, friends? Feel like you can’t put your health first because they need your time more? It’s a tough one, but let me tell you, if you are healthy, strong and full of energy you will have the ability to help. You will have the strength to do everything you want to do within the relationship. Putting your health first is a selfless act. Focusing on you means you have the ability and means to be depended upon.

Do you take time to focus on you?

How good are you with allocating yourself personal time on a daily basis?

Do you have the ability to say no?5 top tips on a tuesday - chase the red grape

Friday Favourites + Episode 16 of the Chase the Red Grape Podcast

Hi all,

How has your week been?

Are you ready for the weekend? I am and am not at the same time. On the plus side, it’s the weekend! Ripe and ready for some chill out time, right? But on the other side, I am doing the first CrossFit Open workout of 2017 tomorrow and whilst I am definitely in a better mind frame this time around than I have ever been in my 4 years of CrossFit, I still will be happy when it’s over and done with. Oh and did I mention it’s going to be crazy hot tomorrow… never good.

But it’s easy to see the problems and negatives in a situation. It’s hard to pull out the positives. I don’t want to take the easy option with this one so I am stepping up and focussing on the FUN side. The community aspect. The camaraderie I will have with so many all over the world. And I’m already feeling better!

And for all you non- crazies out there here is what you came for, my Friday Favourites!Friday - chase the red grape

Favourite… Moment – Any time this week I have had coffeecoffee - chase the red grape

No joke, I really do feel like I needed my daily cup every day this week. Maybe it’s because my body is still healing itself or maybe it’s because the humidity has been all over the place at night this week but I have been feeling tired. Got 2 naps in though so at least I am listening to my body!

Favourite… Feeling – Calm

How can I not be calm about the Open when my aim is fun? Ok this is way to simplistic and if I said I wasn’t a tiny bit anxious I would be lying. But when I rationalise the situation I realise I can only do my best and that’s all that is ever asked of me in any WOD I do. Then comes the calm.

Favourite… Purchase – JAW gripsjaw - chase the red grape

My hands are finally giving up when it comes to any hanging movement from the bar. So I have finally admitted I need to get myself some grips! In come the amazing JAW grips! I went for the Tia Toomey range and love the colour and style. David has had a pair for a while and he raves about them. Can’t wait to use them!

Favourite… Food/ Drink – Gypsy Tapas Housegypsy - chase the red grape

David and I have found a wee gem of a restaurant in Fremantle. The Gypsy Tapas House has the most incredible food, so much choice, so full of flavour and it reminds me of my beloved time in the Middle East. We had wine directly made at the owners vineyard, baked feta, hummus with GF bread (so delicious), kangaroo carpaccio and pickled sardines!

Updates – 5TTT and Episode Sixteen of the Chase the Red Grape Podcast!5-tips-to-unleash-your-inner-warrior - chase the red grape

This weeks 5 top tips was about unleashing your inner warrior. We all have one, you just have to let it breathe and help protect and inspire you on your life journey.

podcast - chase the red grape

In episode sixteen of the podcast we looked at work life balance. What is it and can it be achieved? What do we actually want out of our work and home lives? Check it out on iTunes, Stitcher or on the website.

Favourite… Workout – Celebrating the small

This week I went overhead for the first time since my injury, I did sit ups for the first time and I did burpees today for the first time (without it being sore). I am so thankful that my rest and recovery has worked well so far and fingers crossed it won’t come back!

Weekend Plans – Saturday – The Open, breakfast and then see where the day takes us! Aka how much energy we have left! Sunday – Pancakes and newspapers, coffee, podcasting and chill.

Have a fab weekend folks and good luck for 17.1 if you are doing it!

Are you doing the Open this year?

Do you have trouble feeling calm when all around you is potential stress?

What has been your favourite purchase this week?

5 tips to unleash your inner warrior #5TTT

Hi all,

Do you ever have those times where you just felt invincible? Maybe things went great this week at work, you finished a new project, you PR’d at the gym, or simply the sun was shining which put you in an awesome mood.

In these times we feel really motivated, really inspired to go out and achieve everything we want in the world. But then life happens – that project doesn’t go the way you expected, you fail a lift at the gym that you have always managed before, or that storm they were hoping would bypass your city hits with full force. Then what happens?

This is when we unleash our inner warrior. All that inspiration and motivation we once had doesn’t ever go away, it simply needs to be rekindled. And we don’t need any external drive, we simply need to look within ourselves.

A warrior doesn’t have to be a fighter or defender. A warrior is a protector, someone to guide you along your way and keep you safe. They are your hero, paving the way, removing the fog and showing you the path to greatness. Your own personal warrior is experienced in the battle of you – trust them to show you the way. Unleash your own warrior with my 5 top tips below!5-tips-to-unleash-your-inner-warrior - chase the red grape

Be accountable/ in control

In order to unleash your own warrior you have to fully embrace the fact that you are in control of you. No one else can decide for you. No one else can move your legs to walk, close your eyes to sleep, or make a choice. Take ownership of your mind and body and be accountable for it’s actions – both the good and the bad. You are in charge.

Trust your gut

Chances are, that first immediate feeling you get about something, someone or a question, that’s your gut giving you the answer. I used to push beyond my gut reaction so many times, believing I was simply ‘sitting in my comfort zone’, but more often than not I ended up being unhappy. You know you. You know that feeling when you can push and when you shouldn’t push. Don’t let FOMO get in the way or feel you ‘should’ do something. Listen to your gut and allow it to protect you.

Live in the present

Your warrior cannot help you with past. Nor can they help you with the future. They can only be unleashed for the present moment. No matter how bad your day is going, big issues or little niggles, think of one thing right now that makes you smile. One thing you love about your life right this very second. Take that thought and work with your warrior to make it two good thoughts. If you want a life hero then you are going to have to work hard with them!

Do something for your health

Your warrior wants you to be happy and healthy for as long as possible. Our bodies want us to be happy and healthy for as long as possible. Do one thing today for your health. Cook up an extra veggie for dinner tonight. Walk home from work or take a walk during your lunch break. Call a friend you haven’t spoken to in a while that makes you laugh. Leave the office on time. Set a bedtime and stick to it.

Keep doing one per day and you will allow your warrior to get stronger and in turn help you out more when you are struggling.

See yourself as ‘The Asset’

The warrior protects the asset, and guess what, you are the asset! Protect yourself as well as those around you. You are worth your weight in gold, worth protecting, worth nurturing, worth working hard on. If you do not protect yourself, how can you help and protect those you love around you? Which, of course, we all see as being our job.

The asset is the priority. You must be your own priority.

Allow that inner warrior to come out and shine. Heck even give it a name and talk to it! They will, after all, be on the journey with you for a very long time.

How do you feel about your inner warrior?

Do you find it difficult to trust your gut?

Are you good at taking ownership for your own actions?5 top tips on a tuesday - chase the red grape

Friday Favourites + Episode 15 of the CTRG Podcast!

Hi all,

Have you ever read a book that’s had a major impact on the way you think?

I have just finished reading ‘The Four Tendencies’ by Don Miguel Ruiz and the only comment that I think does it justice is ‘oh wow’. It’s one of those books that each reader would view differently – relating to many of the aspects in their own unique way. Maybe it just caught me at the right time, I definitely believe that you need to be open minded when it comes to reading this or maybe it just provided that much needed ‘ah ha!’ to give me the courage to pursue life the way I had always wanted.Friday - chase the red grape

Overall I think we certainly underestimate the power words still have on us all. The written word or listening to a voice can change our world – one book, one article, one spoken sentence, one phrase at a time. Just let yourself be open to being inspired – you never know what ‘ah ha’ moment you might gain.

But enough psychology from me – time to chillax for the weekend with some Friday Favourites!

Favourite…Moment – Listening to the Merry-Go -Roundmerrygoround - chase the red grape

Don’t you just love it when a sound triggers a memory? I was waiting for David on Monday down by Elizabeth Quay and the Merry –Go– Round started playing. It played all the old British music hall tunes and it brought me right back to one of my favourite places in the whole world – Brighton Pier. Oh I do like to be beside the seaside…

Favourite… Feeling – Valentines Gelatogelato - chase the red grape

David and I always exchange cards on Valentines Day but often have a little treat too. This year we met after work for some gelato and it was perfect. Warm with a breeze, sun was setting over the water, and we tucked into 2 scoops of some of the best gelato I have had outside of Florence. PS I went for pistachio (my favourite) and ‘Daft Chunk’ – a caramelised white chocolate gelato with chunks of dark chocolate and nougat.

Favourite… Purchase – Jason Byrne tickets

It’s great when your favourite comedian goes on tour. But it’s even better when they travel to your new home on the other side of the world! What a weekend in April this will be, Jason Byrne on Saturday, Greenday on Sunday! If you haven’t seen any of Jason’s stand up, check him out on YouTube – hilarious!

Favourite… Food/ Drink – BlackBox Brewerscoffee - chase the red grape

I always have an open ear to any new/ hidden coffee joints opening up that are serving some amazingly good coffee. BlackBox Brewers did not disappoint. I went with an iced long black and the flavour in that roast was outstanding.

Weekly Updates – 5TTT and Episode 15 of the Chase the Red Grape Podcastlove - chase the red grape

This weeks 5 top tips was a Valentines special all about sharing the love! I talked about some of my favourite bloggers, recipe creators, books, podcasts and coffee shops that give so much into the world. Check it out if you missed it.podcast - chase the red grape

In this weeks podcast we talked about this years CrossFit Open – everything from why we take part through to mindset and controlling the ego monster when the hype goes nuts! Available to download on iTunes and Stitcher but you can also listen online via the site.

Favourite…Workout – Modify and scale

This week, like last, has all been about modifying and scaling the workouts to allow my intercostal muscle to heal. It’s getting there and sometimes it’s hard when you want to do what everyone else is doing… but then I remember that a few weeks holding back now will result in a healthy, strong fit body for later. Fingers crossed in time for the Open!

Weekend Plans – Saturday – Going to spend the day in Fremantle – wonder around the market, going out for lunch, maybe a cheeky glass of wine or two. Sunday – Pancakes and newspapers, coffee at the beach, podcasting and then chillin’!

Have a fab weekend guys!

What sound for you evokes a good memory?

Ever read a life changing book?

Who is your favourite comedian?

Sharing the love 5 ways #5TTT

Hi all,

Happy Valentines Day!

You doing anything special? I often hear people ask this but very rarely do I ever hear of people going all out. But today I am going to go all out for you!love - chase the red grape

Valentines Day is about love and I just love all of you out there who read my blog and listen to our podcast – we may just be a little part of this big whole world but I am sure glad to be a part of it.

What better way to show your love than to share your love for another. For this weeks 5 Top Tips on a Tuesday I want to share my love 5 ways with you all – in the best way I know possible – being vocal about some incredible people, places and acknowledging the effort and love they put out into the world.

Blogs written by those who love to write

I have been following Tina over @CarrotsNCake for too many years to count! From her journey through marriage, becoming a homeowner, having a child, CrossFit, going on holiday and her new business venture, Tina really inspired me to be open and honest as a blogger and writer. Even checking out blog posts from 2,4 or 5 years ago allows me to reflect on how much we have both changed and grown!

Cora is a beautiful soul over @MyLittleTablespoon and writes as if you were simply sitting there with her, talking about life. Cora keeps her writing honest in relation to the ups and downs of recovering from an Eating Disorder but also has the beauty of not letting her illness define her life or her writing. Just don’t head on over there too hungry – her recipes and food pictures always leave me with cravings!

Laura over @Sprint2theTable is a bright diamond in the blog world and reports on life just as she sees it. Readers of Laura’s blog have a clear respect for her and her writing and I love waiting for her next post. But Laura is much more than words, her recipes are outstanding and often provide a healthy twist on many of life’s pleasures you simply did not believe was possible. Do yourself a favour, also follow her on Instagram!

For recipes created by those with a love of food

Meghan @CleanEatsFastFeets knows flavour. Period. Check out her site for the most incredible recipes all with a veggie focus. You will fall in love with the bright colours of her food and want to eat every bite but her writing will keep you there glued to the screen. Sharpest wit with a dose of sarcasm she is a pleasure to read.

Many of you may know that I have long been a fan of Nom Nom Paleo. But don’t let the word ‘Paleo’ fool you into thinking that her website/ cookbook is simply for folks on the P diet. Easy and quick, her recipes work so well that they can make anyone into a good cook. Try the Kalua Pig… trust me.

Diane Sanfilippo over @BalancedBites has to be next on your meal prep hunt. Her website and Instagram page provide inspiration for all, showing that you can eat the same brekkie for days (it is allowed!) and that meals can be simple, easy to prepare and full of goodies to keep our bodies in tip top shape.

Podcasts that create incredible content and spread inspirationBB - Chase the red grape

Another shout out to Diane but this podcast, along with co-host Liz Wolfe, has been so inspiring for me. Through my health journey and recovery, Diane and Liz proved to me that I could be healthy again and armed me with the knowledge I needed to succeed. Check out the podcast but also don’t forget to delve deep into their archives. So much amazing information ready and waiting for you.

I followed the AltShift podcast initially because it was Jason Seib’s new venture and he was another empowering mentor to me. I kept listening though because his message is one that should be heard by all. I don’t follow the Alt Shift diet, and you don’t need to either to be a listener, but the way he will get you thinking about yourself and your body will blow your mind.

Coffee shops in Perth that go above and beyond with their brewcold drip - chase the red grape

All 3 are incredible. The attention to detail and the quality of the beans/ brewing process are second to none. One for my Perth locals!

Books that make us all know we are enoughessentialism - chase the red grape

  • Essentialism – Greg McKeown

  • The Four Tendencies – Don Miguel Ruiz

  • Better Than Before – Gretchen Rubin

All 3 of these books are ones I would recommend to anyone. Empowerment comes from knowledge and these books give you the tools to really understand yourself within this world. You are in control of you – always.

Share the love with me! Tell me some of the bloggers, recipe sites, books and podcasts that you love and want to let others know about.5 top tips on a tuesday - chase the red grape

Friday Favourites + Episode 14 of the CTRG Podcast!

Hi all,

How has your week been?

I must admit, Monday took a lot of courage to get through. 7am Australia time we sat down to watch the Super Bowl live… I think I went through every emotion known to man in the space of 4.5 hours. I was super proud of my Falcons, but oh boy was that a tough day to continue on from. I wish I had been in the States and could of gone to bed!

But we picked ourselves up and continued on through the week. The Falcons will rise up again!Friday - chase the red grape

But hey, I know most of you didn’t come here for the Super Bowl talk! Let’s get cracking with this weeks Friday Favourites!

Favourite… Moment – Luminocityluminocity - chase the red grape

David and I volunteered to help out at the Luminocity event here in Perth on Saturday night. We registered all the cyclists and at 12am off they went from the starting line, every bike and rider covered in twinkly lights, glow sticks, basically anything that helped them shine! I wish we had been doing it too actually but next year for sure! It was such a good feeling being around all that excitement, happiness and just to generally help out a good cause!

Favourite… Feeling – Happy!IIN - chase the red grape

On Sunday we caught up with my fellow graduates from my nutrition school IIN for a good catch up and goodbye to one of our most loved group members. It’s always so inspiring and motivating to be surrounded by these fantastic people!

Favourite…Purchase – Haircuthair - chase the red grape

Yesterday I went for a long overdue hair cut! Happy with the result and cannot believe how much my hair has grown since I arrived in Australia! Any readers still remember my pixie cut?!

Favourite…Food/ Drink – Tofu Wraptofu - chase the red grape

For our meeting on Sunday we went to JuJuberry here in Perth. The food is so amazing, I’m always spoilt for choice! Every now and again I am always drawn to tofu, especially when it hasn’t been deep fried which is so often the case. This GF wrap was amazing and the tofu was full of flavour – I guarantee anyone who says they don’t like tofu would love this!

Updates – 5TTT and Episode 14 of the Chase the Red Grape Podcasteasier - chase the red grape

This weeks 5 top tips on a Tuesday focused on simple tips to make life easier. Not big grand gestures but little things you can do starting right now.CTRG Podcast - chase the red grape

Episode 14 of the podcast took a look at what we are loving lately. From food and fitness to stress relief and podcasts we both spilled the beans on our favourites right now. Find us on iTunes and Stitcher!

Favourite…Workout – Snatch Grip Deadlift + Feeling Better

Yup I never in my wildest dreams thought I would be saying a snatch grip deadlift was my favourite (#tallgirlproblems) but this week I surprised myself! Goes to show that if you focus on technique as your main goal then awesomeness often follows!

Also just in general I have been feeling a lot better since last week. My intercostal muscle that I pulled seems to be on the mend and I am just pacing myself in training. All good!

Weekend Plans – Saturday – weekly shop, lunch out and then a chill out afternoon – so needed – and maybe a bit of meal prep. Sunday – pancakes and newspapers, coffee date and podcasting!

Happy weekend folks!

What are you up to this weekend?

What do you do when you feel disappointed?

Tofu, yay or nay?

5 simple tips on making life easier #5TTT

Hi all,

Some days are just tough, right? Some days we just feel like the rest of the world owns us and there is nothing we can do about it. Some days we just want things to be a little easier, whether we be tired, stressed, emotional, overwhelmed or even just bored.

Making life easier on yourself isn’t up to the Gods, it really is in your control.

I’m not talking about big massive changes (they do have a time and place). Today, I am talking about small, daily, even hourly changes you can make to how you are approaching your present life. Living in a moment that’s easy and fun!

Let’s make life easy and we can do it, together, right now, simply and without planning. 5 top tips on making life easier – let’s get to it!easier - chase the red grape


Look at the day ahead of you. Write down 5 things you MUST do. Put them in order of priority and get to it. If you finish the list then ask yourself the same thing again. If new tasks come up at work reassess your priority list but in order to make room for this, something else has to go. Remember also to add other important factors to your list like taking time out for lunch and leaving the office on time – they are always some of my priorities.

Knowing you are focussing on what needs to be done rather than a whole spiral of tasks allows you to accept your priorities. It may be hard to decipher at first but once you get into a routine it becomes easier.

Social media/ app purge

I’m not telling you to get off Facebook or Instagram, instead I am telling you to use some of that time to do a group/ friend/ like purge. Check out everyone and every business you follow. Do you really want to see all that information still? Delete those who you no longer wish to see stories/ updates from. Do the same with your apps. Do you actually use all those apps you have downloaded? Are they a bad distraction? You know what to do.

Get into nature/ move

Taking time out in nature, or simply moving may sound like another stress to add on to your day, especially if you are time poor. But just going out for a lunchtime walk or even moving about the office allows your body to relax, your brain to switch off, even if it is for 5 minutes. It allows you to come back and focus, to be clear in your mind. Chances are when you feel like a break is out of the question that is when you need it the most.

Focus on what you want

This is very similar to prioritising but this is the section where we take out the NEED and the MUST (words we often associate with work) and replace it with want. What do I want to get out of my day? Knowing you are hitting some of your wants allows you to feel more in control, more optimistic. It doesn’t have to be big, simply knowing you are coming home to a dinner that you want to eat or making time because you want to go to drawing class can make the whole day feel a little easier.

Sleep is your main goal today

You heard me. Sleep is your main goal today. Decide now when your bedtime will be and stick to it. Put an alarm on your phone 15 mins prior so you can get yourself ready for sleep. Sleep allows your body to fully rest and restore. Your body cannot thrive without it. The day you make sleep a priority in your life is the day you will instantly start to feel better and more energised. A good nights sleep really can make the rest of your day so much easier.

What do you do that helps make life easier?

Do you prioritise your day?

How often do you do a social media purge?5 top tips on a tuesday - chase the red grape

Friday Favourites + Episode 13 of the CTRG Podcast!

Hi all,

Phew today is going past in a blur! But I can officially state that our flights back to the UK for our holiday in June are booked! Yay!

This will be our first time back home since leaving for Australia, almost 2 years will have passed!

I could not be more excited and I am sure June will be here in no time at all.

I know you all have limited time on a funday Friday so I will cut to the chase and bring you my ‘Friday Favourites!’Friday - chase the red grape

Favourite… Moment – See above! Friends and family here we come!

Favourite…Feeling – Doing the right thingsore- chase the red grape

If you read my post on Tuesday you will have seen that I gave myself some stern advice… and I have been following it! I pulled a muscle in my rib and as hard as it was to stop, rest, sleep and take anti-inflammatories, it worked. I really should listen to myself more often!

Favourite… Purchase – Signing up to the CrossFit Opencrossfit 2017 - chase the red grape

Yup it’s that time of year again and I am all set and ready to ‘compete’. I say compete, but for me it’s more of a fun community event each week and as long as I do my best that’s all I can ask for! Oh and to keep it FUN!

Favourite… Food/Drink – Noodmuffin - chase the red grape

On Saturday we went for lunch at a local place called Nood. I have always lusted after savoury muffins but have never found a GF one… until I went to Nood! This was delicious, warmed up and topped with cashew cheese… will be back!

Weekly Update – 5TTT and Episode 13 of the podcast5-top-tips-for-me - chase the red grape

In this weeks 5 top tips on a Tuesday I gave MYSELF 5 pieces of advice to follow. It was amazing to do this self reflective exercise and I encourage you to do the same. health-vs-healthy - chase the red grape

This weeks episode of the podcast focuses on the difference between health foods and healthy foods. Are they the same? Why do we (and the media) have such a fascination with them? Great discussion! Find it on iTunes and Stitcher!

Favourite… Workout – Letting sleep be my training

This week I napped more than I ever have. Sleep is the best form of recovery you can give your body and if you are stick or injured, getting some extra zzzz’s in does wonders. My pulled muscle always felt better each time I slept. It’s like a wonder drug!

Weekend Plans – Saturday – Bit of shopping in the AM, out for lunch and then volunteering at this years Luminocity event (a 60km night time bike ride). We will be helping to register everyone! Sunday – Well we finish at 2am so sleep, podcasting, a farewell lunch with some of my IIN buddies and an early night I imagine!

Have a fab weekend folks!

What are you up to this weekend?

Do you sleep more when you are unwell?

Do you prefer a sweet or savoury muffin?