Friday Favourites + Ep 20 of the Chase the Red Grape Podcast!

Hi all,

Sometimes you just gotta give yourself a little nudge. Sometimes that’s all you need.

There have been one or two things on the writing side of my life that I have been holding back on. Why? Because the leap was too much? Did I believe in myself? Did it feel right? Did I actually want it? Was I ready? Too many questions.

Then this week, I saw an opportunity. Gave myself a little nudge and boom – I moved forward. Who knows if it will come to anything, but it doesn’t really matter. I was ready to take the next step.

I felt confident. Not in the situation, but in me. I changed my perspective. It wasn’t about the outcome, it was about my journey and moving forward. Talk about empowering!

So now I go into the weekend with a real buzz about myself. Sometimes you just know what you gotta do.

Let’s get this weekend party started! Friday Favourites style!Friday - chase the red grape

Favourite… Moment – MailChimp list

Aka if you check over on the right hand side of the site, you will see a box for you to fill in and subscribe to the blog! I have needed to set this up for a while so I am feeling super proud of getting it done! If you want to get an email whenever I post something new on Chase the Red Grape, please fill it in, await the confirmation email (it may hide in spam) and click to confirm to the mailing list. And for those who had already subscribed I have transferred over your details so, from today, it should now alert you!

Favourite… Feeling – It’s finally over!

skip-jen - chase the red grape

Thanks for the pic Tracey!

Yes the 2017 CrossFit Open is over… and I am so glad! I’m tired, sore and stiff and just looking forward to having my weekends back! It is so taxing both physically and mentally. But it was good fun. Next weeks podcast will be ‘The Open is over, what’s next’ so make sure to check that out if you are a CrossFit nut.

Favourite… Purchase – Fresh, local, sourdoughsourdough - chase the red grape

Ah. Picked up this morning at 7.30am… ready for the weekend. I don’t eat a lot of bread but when I do it has to be fresh, made with the best ingredients and a sourdough. These loaves ain’t cheap but are 100% worth it. Chewy with just a hint of a sourdough tang… perfect.

Favourite… Food/Drink – Kona Joes Acai Bowlacai bowl - chase the red grape

Just like I said we would, we headed to the Food Truck Rumble on Sunday and I got my favourite Acai Bowl from Kona Joes. It was just as wonderful as I remembered.

Updates – 5TTT + Episode 20 of the Chase the Red Grape Podcastintentionally - chase the red grape

This weeks 5 top tips looked at ‘Why we intentionally hold ourselves back’ – a fresh and honest look at moving the red grape podcast

And episode 20 of the podcast is ready to download! This episode focuses on sleep and all the benefits we will gain from making it a priority in our lives. Get talking and empower yourself with the knowledge as to why you need that shut eye in your life!

Favourite…Moment of training – Being back in the swing of things…

Yup this week was great. Still tough but great to know that we didn’t have an Open workout waiting for us at the end of a week of training. Over the next few weeks I don’t want to put any additional pressure on myself. For the next few weeks it’s not about PR’s, it’s about moving and having fun.

Weekend Plans – Saturday – We have our Saturdays back again! Going to go on a nice drive into the Swan Valley, off for lunch, maybe a winery, maybe the chocolate factory and the coffee roasters… Oh who am I kidding, all of them! Sunday – Pancakes and newspapers, out for a coffee, podcasting and chill!

Hope you have a wonderful weekend folks!

Have you ever, when the time was right, only needed a wee nudge in order to do something?

Do you ever get excited for something but then are glad when it’s over?

Do you like a good sourdough?

Why do we intentionally hold ourselves back? #5TTT

Hi all,

You are your own worst enemy.

It’s a line that I write over and over again. Its truth never ceases to end…

We can all cite many reasons as to why we are not doing what we want to do this exact second. Money, time, energy, opportunity, circumstance etc I could list for days. But have you actually debated as to whether or not you are the reason for holding yourself back? Are you your own blockade?

Some say we hold ourselves back because we are afraid of succeeding. But I know from my own personal experience that success doesn’t even come into my head when I hold myself back from entering new territory. When you are frozen by your own hand the easy option is to continue being cold.

For this weeks 5 Top Tips on a Tuesday I am going to delve into why we intentionally hold ourselves back. From your career to relationships, hobbies and health, reflect on the questions and information below so we can remove your own personal blockade in life.intentionally - chase the red grape


Do you remember when you were young and you had a hobby or interest that you just loved and took so much pleasure from? But you actually ditched the interest because others thought it was uncool or stupid? We always felt like we were being judged by our peers when we were younger and what others thought of us meant the world. But time has passed. You are now a grown up. Why do you still allow that fear of judgement to stop you from doing something you love? Do you really care nowadays what other people think? We are all different. We all like different things. Don’t allow the judgement from others to rule and dictate your life. Be you, be loud and be proud.

Fear of change

Change is scary. Always has been, always will be. But your dreams and goals are achieved through change. Don’t hold yourself back because you are afraid of what the future may hold if you change the status quo. No one knows what it will hold. Maybe that change will be just what you need.

Unwillingness to be seen

So let me use myself as an example here. I love what I do. I love to write. According to every single personality test out there I am an extrovert. Yet I find it hard to talk about myself. I put up walls to protect myself from being hurt by others. I find it difficult to trust. I find it hard to really describe and talk about what I do. So I don’t. I listen often but rarely talk. I want people to notice me but I don’t allow myself to be seen. And therein lies my answer. How can anyone see me unless I remove my own wall?

Comfort in the now

Comfort in the now is different to fear of change. Fear of change refers to a fear of the future. Comfort in the now is where living in the present can paralyze us. We live our routines day in and day out like clock work. They are our comfort blankets. For some, they help us to thrive. For others they can shield you eyes. So how do you know which is you? Happiness. Are you entirely happy right now with your life? Yes? Then great. No? Then start removing your hands from over your eyes. See the world around you. How can you create change?

We feel we need more – comparison

Ah yes the good old comparison trap. It gets us every time, whether we realise it or not. But do you ever hold yourself back because you know, even if you go for it, you won’t be as good as someone else? What’s the point then? They will always be better, faster, more intelligent etc. Because you are you. You need to find comfort in your own achievements, regardless of what others have done. Be proud of what you can do and continue to do. Do your best not to compare. If there is anything out there you want to do – simply try. You may not succeed or be as good as others but you will be inspiration to so many, including yourself, because you to took down your barriers, went out there and tried.

Is there any area of your life where you intentionally hold yourself back?

Do you like being seen by others?

Is routine a good or bad comfort for you?5 top tips on a tuesday - chase the red grape

Friday Favourites + Episode 19 of the Chase the Red Grape Podcast

Hi all,

March has been one of those months where it’s been really hard to ‘live in the present’.

Whether we are planning for our trip back to the UK in June, planning for the website and podcast, planning for the Easter weekend or thinking about what is next for the CrossFit Open – it’s always been about looking ahead.

As I always state, there is nothing wrong with being excited for the future… but not at the expense of the present as I feel it is right now. So how do I change? I simply take a look around me, keep track of how I am feeling and thinking and do something awesome, right there and then. Like having a cup of delicious coffee!

Our trip will come. Easter will be here before you know it and The Open… yeah that’s going to come whether I like it or not! Ha!Friday - chase the red grape

So let’s kick off the weekend with some Friday Favourites!

Favourite… Moment – Finally getting my copy of ‘The Little Book of Hygge’hygge - chase the red grape

I requested this book from the library ages ago… well I was 16th in the queue for it when I did! So I was super happy when I received a message that it was ready for me to collect. I have heard great things about this book so will let you know what I think when I am done.

Favourite… Feeling – Tired

Ok maybe not my favourite feeling this week but definitely the most prominent. The Open really does take it out of you and after 4 weeks of this plus regular training I am done in! One more to go though and then it’s over for another year.

Favourite… Purchase – Cobs Naked Corn Chips – The Big Cheesecorn chips - chase the red grape

We always check out new chips at our store, so when we saw the ingredients list for these we were happy to pick them up and give them a try. You guys, if you find them, buy them! I have never found a cheesy chip before that didn’t taste like fake. Although watch… they are very addictive!

Favourite… Food/Drink – Cos Lettucecos - chase the red grape

Right now I am totally digging cos lettuce as my leaf of choice. I cut off a few leaves, chop them up and use them as a base for all my lunches. Good crunch, not as watery as iceberg and less impactive on other flavours (unlike spinach or rocket). I also use them as wraps when I want a quick bite or lettuce wrapped tacos!

Updates – 5TTT and Episode 19 of the Chase the Red Grape Podcastyou-are - chase the red grape

This weeks 5 Top Tips on a Tuesday looked at ‘Why you should focus on where you are, rather than where you have been‘. Don’t let who you were in the past dictate how you feel about yourself right now and the things that you are doing.podcast - chase the red grape

Episode 19 was a fun look at bucket lists! But we want to take your list from being in your head or on paper and help you make it a reality! Want to know how you can start? Check out the podcast on iTunes, Stitcher or on the website.

Favourite… Moment of Training – 17.4deadlift - chase the red grape

17.4, a repeat of 16.4 was tough. Heavy deadlifts and movements which, paired together, are one hard cookie. But I beat my tie breaker time from last year and completed 7 more reps so I am very happy!

Weekend Plans – Saturday – 17.5, breakfast out, then a good clean of the apartment. Drinks with CrossFit friends in the evening to celebrate the end! Sunday – Off to a food truck rumble! The best of the best food trucks in the area… Including my favourite Kona Joes from down south! Yay!

Have a fab weekend folks!

What do you do to help you focus on the present?

Do you use your local library?

Are you a cheesy chip kinda person?

Why you should focus on where you are, rather than where you have been #5TTT

Hi all,

Do you ever reflect back on the past?

What do you think about yourself? Ever get frustrated?

I was talking this week to someone who was really angry and frustrated that they could no longer do the things they could do a few years ago, due to a needed time out. This person oozed angry energy and brought it up frequently. It was sad to see because I knew she was suffering by reacting this way.

So why do we do this to ourselves? From big issues like above to smaller ones like wishing we could still drink the same way as we did at university without a hangover, it’s easy to dive into the past and crave the life we once had. It’s familiar. It’s safe and we knew who we were. It’s a trend I tend to see with those 35 + but it’s creeping now into the younger generations too.

So for this weeks 5 top tips on a Tuesday I am going to help you to leave the past where it is at – proving to you that you should focus on now, rather than where you have - chase the red grape

The past is the past

It is as simple as that. We cannot alter the past, we cannot control the past but most importantly we cannot live in the past. A life where we are constantly reliving the past in a negative way will damage the future and current you. Be proud of the things you have achieved and done in your lifetime, but don’t let the comparison trap between current you and old you take over.

Reflection can lead to unhappiness

Reflecting back can fill us with pride, hope at how far we have come, determination and just one great big smile. But reflection can also lead to deep unhappiness. Why were you the way you were back then? Was it because you were young? Had no commitments like work and children? Or did you simply have the time to devote to your hobby that you no longer have now? Maybe you are the opposite and you are unhappy with choices you have made in the past. Choices that you continue to beat yourself up about. If you must reflect then ask yourself these questions and similar to find out why the difference between old you and current you frustrates you so much.

Change happens because we are all human

For as many years as you have been on this world you are fully aware that change happens. Good change and bad change. We are human. Our bodies will change, our minds will expand, our circumstances come and go. Change is just a part of our existence on this planet. The sooner you can embrace the changes you have been dealt with the happier you will be. Even if they are rotten like being sick, the sooner you can find contentment and positivity the sooner you will find calm.

You can only be what you are now

Yes no matter what, you can only be what you are now! It is as harsh as that! In fact it is exactly what I said to the woman I was describing above. Own who you are. Be proud of who you are. And if there are things you want to improve upon then be that man or woman who is out there trying their best to just be better. Inspire others by your drive forward, not your focus on the past.

The present is exciting!

You can’t live in the past and you can’t live in the future. The only thing you can do is live for right now… and that is super exciting! Everything is ahead of you. You are in the driving seat of your own life. Take the wheel. Own it and ride that road into the future. Just remember to enjoy the drive. The road trip, not the destination is where the fun lies.

Do you tend to reflect on the past often?

Is there anything that your old self could do that you can’t do now?

Tell me something you can do right now that you are super proud of?5 top tips on a tuesday - chase the red grape

Friday Favourites +Episode 18 of the Chase the Red Grape Podcast

Hi all,

You guys know me, right? You know I am a positive kinda person. But when it comes to me and plants/ flowers, my positivity ends. I have no faith in myself and the ability to cultivate, or even keep alive, plants. I used to think it was sad. Now I just relate it as fact.

Well blow me down have I been proved wrong. We have a herb box outside on our balcony that for months looked like it had lived in a desert all its life. Over the past couple of weeks I have noticed that the chives are developing. ‘Not possible’ my brain told me…

Now I have chives I could cut to put on my eggs fro breakfast! And the parsley is coming in too! True the basil and rosemary are very much worse for wear but that’s beside the point! Maybe I should start actually watering them… now there’s a thought….Friday - chase the red grape

But enough of my green fingers! Time for some Friday Favourites!

Favourite… Moment – Drinks at the zoozoo - chase the red grape

Last Friday we went to the zoo for post work drinks! We weren’t able to walk around the zoo but we were in a special garden for hosting functions complete with massive Koi and a neighbouring kangaroo and quokka. Sadly, due to getting up early the next day for 17.3 we couldn’t stay long but the canapés and sparkling wine were on point! Such a lovely setting. (In the plant pot was pickled veggies topped with goats cheese and pumpkin puree – yum!).

Favourite… Feeling – Waiting for the show to begin!matilda - chase the red grape

On Sunday David and I went to see Matilda! I love that feeling of sitting in the theatre waiting for a show to begin, so much excitement and buzz. I have seen dozens of stage shows in my lifetime and it never gets old. Ever since I was 7 and my Mum took me to see Fame – hooked!

Favourite… Food – Honest Pop PopcornPopcorn - chase the red grape

Organic, non GMO, cooked in coconut oil? Yes I had to try this popcorn! And it was delicious! Coconut maple flavoured too – genius combo!

Favourite… Purchase – Apple Cider Vinegaracv - chase the red grape

I bought some ACV to have when I was sick and I completely forget why it’s not an everyday part of my routine! I am back to drinking it with some hot lemon water in the morning when I first get up and it really does revive and set my body up for the day!

Weekly Updates – 5TTT + Episode 18 of the Chase the Red Grape Podcastlike-me - chase the red grape

This weeks 5 top tips on a Tuesday looked at why you don’t have to be like me. I am a huge advocate for one size DOES NOT fit all and these were some of the reasons why.podcast - chase the red grape

The latest episode of the podcast focused on meal planning and why taking away the choice of ‘what to have to eat’ everyday leaves so much room in your brain for other things! Full of laughs and banter as always. Check it out on iTunes and Stitcher or click here to listen online.

Favourite… Workout – 17.3 snatch

snatch - chase the red grape

Me on one of the lighter snatches

My movement patterns for a snatch are on point, even if I do say so myself. Where I struggle is when the weight starts to come on. I was looking forward to 17.3 but had no expectations. Well not only did I PR my snatch I managed to do 3 of them! #OpenMoment

Weekend Plans – Saturday – 17.4, recovery, food prep and a car wash! Sunday – Pancakes and newspapers, coffee and a walk along the beach to visit Sculptures by the Sea! Podcasting and chill.

Hope you have a fab weekend folks!

Can you keep plants alive?

Are you on a popcorn kick right now?

What do you use apple cider vinegar for?

Why you don’t have to be like me #5TTT

Hi all,

All day, everyday, I am flooded with emails, articles, news reports and mutterings of ‘you should do this’ and ‘you should do that’. You know the ones I mean, and to be honest, I could write them too

‘I am a Health Coach, this is what you should eat’

‘Copy a CrossFitters diet to improve your muscle gain’

‘These top 3 tips to guarantee toned shoulders for the summer’….

They all imply that what is good/ right for one is good/ right for another. Yes there are many pieces of general advice that I wholly believe are applicable to everyone – the benefits of a good nights sleep being one. But as a whole, I fully stand beside the statement that what is right for me may not be right for you. Why copy what I do when you can find out for yourself what is right for you, your body and your mind? And not just for the health of your body, but with regards happiness too.

So for this weeks 5 top tips on a Tuesday, I am going to give you all the tools you need to prove to yourself that you don’t need to be me. You don’t need to be your best friend and you certainly don’t need to be that celebrity trainer/ nutritionist you are glued to on the TV. There is a reason why you are you and why something is right for you at any given - chase the red grape


Your personality is what makes you unique. It’s why we love you! And you have to let it shine. The only thing anyone ever expects from you is to be real – at home, at work, at play. Don’t be shrouded behind what others expect you to be like or how you feel you should be. I know the ability to embrace ones personality definitely comes with age but it is so easy to slip into another persona that you ‘think’ others will like. For example, I am really cautious with new people. I take quite a while to trust someone. For a good time I thought I should force myself to be outgoing and peppy with new people but then I realised it actually makes me unhappy. And I need to take my time with new people, it’s just who I am. Others may be really outgoing and good for them. I need to be me.


Preference is what really comes to home with regards diet and exercise. I know some people who love to run. They look super healthy, can run fast and for long distances and others look up to them in high regard. I do too, but for their enthusiasm, not because they are a runner. Do you see running a marathon as the peak of health? If you enjoy running go for it, but if you don’t, find something else to bring you joy. I hate running and will always prefer rowing over it. Your body has a preference in everything – work out what it is!


In life you need to know what your priorities are. What are you working towards right now? What do you want the most in the world? Do you read about others hiking the great wall of China or having children? Do you believe that is a priority for you?

Don’t be swayed by others priorities. Maybe for you right now your career is on top, but for others the same age as you it’s marriage and children. That’s perfectly ok, just follow your own path.


Our circumstances and surroundings are so different, it would be impossible to truly be like someone else. Some may be able to access organic fruits and vegetables all the time because they live next to a farm and can buy them cheap. For others in the city, weekly organic groceries are just not an option because it would cost far too much. I can stop and nap during the day because I work from home, but maybe you are in an office all day so it is out of the question. What you are reading/ watching may be the ideal but it doesn’t have to be your realitiy, nor should you feel bad if it isn’t.


So you have read an article. You have taken some good pointers from it that you think would enhance your life. What next? You have a choice. Does it sit with your personality? Would it be a preference of yours? Do you view it as a priority in your life? And finally, can your current circumstances allow for it? If all the answers to the above are positive then try them out! The only way you will know if they work for you is to do an experiment on yourself – and that’s always exciting! Just remember, if it doesn’t work out with you and your body then don’t see it as a failure or bring yourself down. It just means it’s perfect for them and not for you.

So be inspired and be motivated by others. But don’t forget, why be like them when you can be like you. Figure out what you want and need to be healthy and happy and let it be all the drive you need!

Do you feel swayed by articles you read/ programmes you watch?

Have you ever tried to change a piece of your personality?

What would you like to do but circumstances dictate otherwise?5 top tips on a tuesday - chase the red grape

Friday Favourites!

Hi all,

Can I just start by saying a big massive thank you to everyone who commented, messaged and emailed me while I was off sick. It really made me smile when I was feeling so glum!

Thankfully I am feeling so much better now and getting back into the swing of things. A bit of a cough left but it’s getting there…. and my spotty rash is fading everyday… it only slightly looks like I have chicken pox now! (P.S. Just to clarify, I didn’t have the pox)

But just because I am feeling better does not mean I have jumped back into everything at full steam! Taking it easy still and trying to get some naps in during the day to help my body heal. Although it is hard to pace myself I know it will be better in the long run. #TakingMyOwnAdvice

Let’s crack on with this weeks Friday Favourites!Friday - chase the red grape

Favourite… Moment – Getting my voice back!

Losing my voice with this virus was horrible. Sunday I literally had no sound, a squeak maybe and I could only communicate with David via whisper! Only a small croak left now though. Hooray!

Favourite…Feeling – Waking up in the morning feeling better than yesterday

Is there a better feeling than this when you are unwell? I am a major advocate for sleep and it’s healing power on the body and it really didn’t let me down this week and last. Give your body what it needs and it will reward you!

Favourite…Purchase – Chocolate covered datesdates - chase the red grape

We can buy these chocolate covered dates from the bulk bins at our local store Kakulas… and I only ever buy a handful at a time they are that good! (aka otherwise I would eat them all… scratch that, David would eat them all…) Mostly chocolate to be honest but the dark chocolate on it is so good!

Favourite…Food/Drink – Homemade cappuccinoscappuchino - chase the red grape

I have been meaning to buy a handheld milk frother for a while but refused to buy an expensive one when I know I can get a cheap one from Ikea. Cue trip to Ikea = hello cappuccinos! And they taste great, made exactly the way I like!

Updates – 5TTT

This weeks 5 Top Tips on a Tuesday looked at what to do when you feel like your whole world is crashing down around you. From the big to the small we all feel so overwhelmed at times, check out these tips to move out of this period smoothly.feel-like-your-whole-world-is-crashing-down-around-you - chase the red grape

And no podcast this week! I totally lost my voice with this virus but will be back on Wednesday with a new one ready to download. Or subscribe to get it instantly downloaded!

Favourite…Workout – 17.2

crossfit 17.2 - chase the red grape

And I don’t have a pic of me so you can have one of David instead!

I really didn’t know if I was going to be able to do this workout. I watched David do it on Saturday along with most of my box and decided to attempt it on Monday. And that I did! I didn’t manage a pull up but I got a kick ass tiebraker time and felt good afterwards. Thank goodness it wasn’t a long one and I went for a good nap afterwards! Just happy to have been able to take part!

Weekend Plans – Tonight we are off to the zoo for some post work drinks! Apparently we don’t get to see the animals… and it will be an early night because… Saturday – Up early for 17.3, coffee, weekly shop, out for lunch, food prep and podcasting! Sunday – Off to see Matilda on stage! Have waited for this for so long, so excited!

Have a fab weekend folks!

What turns your frown upside down when your feeling poorly?

What is your favourite food to be chocolate covered?

What was the last stage show you saw?

What to do when you feel like your whole world is crashing down around you #5TTT

Hi all,

Phew these past few weeks have been tough.

It started when I pulled an intercostal muscle in my left rib. I could still move around and could still train, but everything had to be modified and it wasn’t much fun. Then I pulled another muscle in my lower abdomen. Two areas were now giving me pain. I rested, took anti inflammatories, iced and rested some more.

The week before the first Open announcement I was feeling back on track. I started lifting overhead again, easing back into other movements and felt good. Then last week I was struck down with a virus.

A full blown nasty piece of work. My torso, arms and upper legs are covered in a rash (my bodies way of dealing with the virus), I was stuck indoors for days and had to keep the air con on full blast due to the heat outside.

David had to work, my family live on the other side of the world and I felt alone. For the first time in a long while I felt like everything was crashing down on top of me.

But here I am, a new week and feeling so much better. Over the past few days I realised that these instances occur all the time with everyone, regardless of circumstance. Illness, stress, relationship issues, financial troubles, I could go on and on. We can’t stop these things from happening, but what we can do is control the way we react to them.

So for this weeks ‘5 Top Tips on a Tuesday’ we will take a look at what to do when you feel like your world is crashing down around you.feel-like-your-whole-world-is-crashing-down-around-you - chase the red grape


Stop a moment. Take a big deep breath in and a long one out. Take a few more moments to stay still. Find a sense of calm. Once you are in this calm, then reflect on what is going on around you. How does it truly make you feel? Check in with your emotions, thoughts and feelings, not your actions.

Have a pity party

Now you have established how you feel, give yourself permission to truly feel those feelings. It’s going to be a tough time and I guarantee there will probably be tears but in allowing yourself to truly feel you will therefore be able to grow. You are not denying yourself anymore the ability to feel. Embrace the suck, just for a little while. Talk to someone and let it all out if need be. Just use it as a release to then move on.

Figure out what you need

What do you need to do to get yourself out of this situation? Will it just take time? Do you need to take better care of yourself? Do you need to change a situation? Do you need to talk to someone?

Make you a priority

You all know I am a proponent of this one and in this particular situation no more so. In order to fly high again you need to put yourself as a priority. Make what you need in order to get out of this situation a priority. I already sleep and eat well but for me, time was my priority and I needed to give myself permission to take as much time as I needed to heal.

Move onwards and upwards

Move on. Leave the past in the past and take control of your future. You cannot change what has happened and dwelling on mistakes or scenarios won’t do you much good. Focusing on what you can do to change and improve the situation is where your time and energy should be spent. Your body, the environment or people around you may not change today or tomorrow, but the one thing you can do right now is change your attitude to the whole thing. Choose progress.

*And due to said illness there will be no podcast this week I’m afraid – I’m only just getting my voice back today! But it will be back with a bang next week for sure!*

Do you ever feel like the world is crashing down around you?

Are you a ‘pity party’ person?

What do you need to do to get your head in check when you are ill?5 top tips on a tuesday - chase the red grape