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?

5 Top Tips For ME! #5TTT

Hi all,

‘What would you say Jen if this was someone else you were watching?’

David asked me that exact question this morning. I couldn’t brush it off or make a joke. I knew exactly what he meant and where he was coming from.

I am a Health Coach and Writer. I love to encourage you to ask yourself questions to reflect on your life and your position in it. My aim is to get you to acknowledge what is in your gut. I want you to do the best for you.

So why oh why is it so difficult to follow my own advice? Why is it so tricky to focus on what I need to ask myself? How can I see the warning signs easy in others but not myself?

I always want to be 100% honest with you all on here. I believe in everything I write. I believe that I write for you and me both. But I also believe that we are all individuals with different needs at any given time.

That is why for this weeks ‘5 Top Tips on a Tuesday’ I am writing for me. The 5 tips I need to listen to right now and questions I need to ask myself. I’m sure some of these points will also apply to you too, but more so than that, I hope it reflects that we all have our own niggles we need to work on!5-top-tips-for-me - chase the red grape

Listen to your body

This is the biggest one for me. This past week some of my muscles have been really sore… yet I push through. Your body gives you warning signals to stop and rest. We all know what they are and what it feels like. Listen to them. In order to stay healthy and do the things we want to do we have to listen when it says stop. I was miserable today at training but I still persevered .. time to say STOP.

Realise you don’t have to do it all

I want to do so much in a day. In fact I feel guilty if I haven’t achieved what I thought I SHOULD have achieved in a day. It’s the tough part about writing and working from home… I am left to be my own boss and to set my own targets. Sometimes it’s too much, I don’t complete them and I am left feeling annoyed with myself or guilty.

Then I turn it on it’s head. I am my own boss, I make the rules, I can say no. Sometimes life happens, sometimes I need to have a nap, sometimes making dinner so I can sit and relax with David in the evening is more of a priority. I am lucky. I don’t have to do it all. Pick a priority for the day and make sure that one task is complete. The rest is simply a bonus.

Done is better than perfect

I read this sentence in a book I just finished and it sums up exactly what I need to hear right now. Often I don’t start writing a piece because I worry it won’t be perfect or exactly what I wanted to come across. But done is always better than perfect. Done means you can edit. Done means you can change the title if you went down a different route. Done means you can rest or focus on other tasks. Done means it’s done.

Break the routine

I told myself early in the new year that I would change up my routine a bit. Spend some more of my day at the library and bring my lunch along so I could spend more time there and not feel rushed. Well it’s the last day in January and I haven’t done it… why?

Holding on to the comfort of an old routine means I am not experiencing anything new. New experiences lead to new challenges and new opportunities. I want both… so I need to go grab them! You are in charge of you. If you want to do it, go do it!

Listen but also engage!

Since I trained as a Health Coach I have been much more of a listener. I don’t like to speak when others are talking and my brain goes into ‘assess the situation’ mode. For certain situations this is great but it has started to creep into my every day conversations…. and as a result I can stand in a group, listen to a conversation and never engage or give my opinion. So I know a lot about various people… but they must know next to nothing about me!

Talking and communicating is your gift. More often than not I am telling folks to ‘use it, don’t abuse it’ but in my case I don’t use it at all which is just as sad. If you want the world to engage with you, you must engage with the world!

Hopefully this has given you all some food for thought, as I like to do every Tuesday! But even just writing these down and sharing them with you all, for me, has made things a lot more clear and I feel inspired! Try it!

What top tips would you give yourself right now?

Do you find it hard to listen to your body?

Are you a routine keeper or breaker?

Friday Favourites + Episode 12 of the CTRG Podcast!

Hi all,

I don’t really want to be ‘that person’… but I’m afraid I’m going to have to be….


Every day is around 35C (just over 100F) and the humidity is insane. Thank goodness it will cool down eventually but not until Sunday… Realities of Aussie life… it gets too HOT to go to the beach….

In the mean time, the fan is my best friend and I am chugging on iced water like it’s going out of fashion. Today I swear I must have released at least a bucket of sweat at CrossFit… it was so gross.

So rather than allowing you to enter my mind, which currently is seriously debating whether or not walking around the apartment naked is actually a viable option, I will crack on with this weeks ‘Friday Favourites’!Friday - chase the red grape

Favourite… Moment – Australia Day

What’s not to love. CrossFit AM followed by coffee. Then chilling out in front of the fan all day long, only escaping for food and toilet. That, my friends, is how you spend a public holiday!

Favourite… Feeling – Anytime I can get my normal temperature back!

Meet my favourite places – cold showers, the fridge and freezer, smack bang in front of the fan or the general hallway of my apartment – the joyous place where all the apartment air cons meet…. bliss!

Favourite… Purchase – Bob Mills GF Pizza Crustpizza - chase the red grape

What could make a public holiday better? Pizza for dinner! This mix isn’t cheap, but it is pretty damn tasty and makes the perfect yeast risen crust. See below for after… we always do half tomato base and half tapenade base, so good!pizza - chase the red grape

Favourite… Food/ Drink – Cold Drip Coffeecold drip - chase the red grape

I think… I think I have found my favourite cold drip coffee in Perth. Behold Spring Espresso! Today’s blend was just perfection, served with ice and still water (would have sparkling if I was sitting in rather than take out) I couldn’t have asked for anything more.

Updates… 5TTT plus Episode 12 of the Chase the Red Grape Podcast!

This weeks 5 top tips was titled ‘When living your life with a purpose means you forget to live your life’ and it certainly struck a cord with so many of you. Check it out if you haven’t already, it’s certainly one to make you think.purpose - chase the red grape

Mental Illness – Relationships and Recovery was the topic of this weeks podcast, answering a listener question, which had us diving into how you connect with others whilst in recovery but also for those who are passengers on their journey. Check it out on iTunes and Stitcher, or via the website.podcast - chase the red grape

Favourite… Workout – New 5RM deadlift

Pushed myself today and realised I was a lot stronger than I think I am. I don’t tend to write my weights on here, because who needs to compare themselves to me? Nor I them. But I am a happy camper today because the gain train is working it’s magic!

Weekend Plans – Saturday – Movement class, lunch, then off to the only comfortable place right now, the cinema! (La La Land in case you wondered). Sunday – Pancakes and newspapers, coffee, record episode 13 of the podcast and then chill.

Happy weekend folks!

What is the max temp you can stand? Do you prefer a humid or dry heat?

Do you ever make home made pizza? What do you top it with?

What do you usually do on a public holiday?

When living your life with a purpose means you forget to live your life #5TTT

Hi all,

Live your life with a purpose.

I see that statement everywhere right now. There is so much power behind it and merit as to why it can make such an impact on us all. Make sure you LIVE your LIFE and do so with PURPOSE.

How does that statement make you feel? Empowered and alive. Or maybe you are like me and it makes me feel somewhat stressed and anxious. The entire movement towards happiness and stress free living is incredible and it is fantastic at spurring cravings within us all. But how much attention do we give to these thoughts? More so than any other generation I can imagine. And without a clear road/ path, what do we actually want?

For this weeks 5 Top Tips on a Tuesday I want to break this down and look at what we are all facing /is being asked of us in this day and age. When living your life with a purpose (or attempting to) means you forget to live your life.purpose - chase the red grape

Millennial talk – finding and reaching our dreams

From Generation Y to the Millennial, we are constantly being bombarded with messages to ‘find and reach our dreams’. Teens are feeling even more pressure now on the decisions they make at school and how this will affect their eventual adulthood. In our careers we are starting to ask ourselves ‘is this really it?’ and ‘is this enough’. Sometimes it is and sometimes it isn’t. We see pictures on social media of everyone all over the world doing different things, prompting us to ask ‘do I want that too’?. PRESSURE!

Sometimes, however, it is perfectly acceptable to simply say we just DON’T KNOW! In constantly looking towards future dreams we forget about the journey and living in the present moment. If you truly have a dream, break it down into small chunks so you can achieve it step by step and have fun along the way. But if you don’t know your dreams or your purpose right now, that is no problem at all – just focus on the now and what makes you happy right this second.

Not being stuck in jobs or tied down

Living life with a purpose means not being stuck in a job you aren’t 100% happy with or being tied down, right? Well maybe yes and maybe no.

We all have done jobs we didn’t want to do. That is a fact of growing up. But what did those jobs teach us? Experience. We learnt what we liked and didn’t like, what we wanted and didn’t want. Sometimes we have to go through this period to figure things out. Don’t worry if you aren’t happy in your job right now, maybe your purpose is to learn through this job to find your passion.

Feel tied down in a relationship or situation? Ask yourself, ‘do I want this’. For some folk, being tied down is a comfort, a bond, a happiness that they are perfectly content with. It may not be what society is telling us to do but if it makes you happy then do not feel a pressure to change. Happiness IS a purpose.

Pressure to be everything we hope and desire

Do you remember when you were younger and you knew exactly what you wanted to be when you grew up? How many times did that change? Are you actually in that role/ working towards it right now? If yes then great! If not, like I imagine most of us are, do you put pressure on yourself to still be that Vet/ Archaeologist/ Dolphin trainer? I don’t think so.

We allow ourselves to accept that what we wanted for our lives when we were 10 isn’t what we want now. So why do we feel pressure to still follow those dreams we had in our twenties when we are now mid thirties?

Your hopes and desires can change and will change. Your purpose, your overall aim in life will change over time. Keep re-evaluating how you feel and if you don’t feel the same way as you did, go down a different path. It’s your journey, you dictate the road.

To be more than the generation before

I can hear so many people stating that they don’t want to be like the generation before. I get it, I truly do. I don’t want to live my life around my work. I don’t want to bring stress home. I don’t want my health to suffer because of x,y,z. But please remember that we can also learn a lot from the previous generation on how to LIVE.

Hard working, dedicated, family orientated, compassionate, living without comparison, content are just a few of the positive words I would use to describe those I know in the generation above me. They are all aspects which I would love to have in my life.

Not having any regrets

Not having any regrets in life is not a new term but it’s context has definitely changed. FOMO (fear of missing out) is a term which wraps the whole world of social media and is leading so many people to have a sense of regret that they never had before. Ok so seeing this picture, place, event etc on the internet makes you crave it, but in not going there or doing that, is it a life regret?

Since the internet has opened up the world so have our bucket lists increased. Listen to your gut, what do you really want to do right now? Maybe saying no to an opportunity now will open something else up later or vice versa. It’s the risk of life. Is it FOMO or do you fear regret?

Keep reflecting on your life and your true goals – a regret right now many not necessarily be a regret later. Try not to be swayed by FOMO or allowing it to bring you down.

A big thought for today but one I hope has got you feeling a little less stressed out about living your life with a purpose. Instead let’s remember to actually LIVE LIFE, keep the present happy and remember you are in control of your journey and it’s purpose, whether you know what that is or not. We are all different, we all want different things and let’s keep it that way! Respect other folks journey just as you respect your own.

How do you feel when asked about living life with a purpose?

Do you still have the same dreams as 5, 10, 15 years ago?

What would you love to have in your life that you have seen within the previous generation?5 top tips on a tuesday - chase the red grape

Currently – January 2017

Hi all,

I cant stop listening to podcasts. Seriously. Walking, working, cooking, cleaning, even in the bath I’m listening to something…

Why? I think it’s because I love to learn. And I am learning several new things every day. I also love discussion and debate and often a lot of my podcasts contradict themselves, which I find super interesting. It allows me to develop my own opinion because of it.

One of the side benefits of listening to podcasts though is that sense of community. There are podcasts I have listened to for over 3 years, naturally, I feel like I know them! And I definitely think this is something I want to have folk see as a plus of the Chase the Red Grape Podcast. Yes I want you to learn and take away something from an episode, but I also want you to feel involved, feel a part of the discussion and get to know us a little better.currently - chase the red grape

Speaking of getting to know us a little better… I bring to you January’s edition of ‘Currently’ – linking up with Amanda @RunningWithSpoons

Current… Book – Does Santa Exist? Eric Kaplansanta - chase the red grape

I have just finished this book and OMG. Ever read a book where it just has a massive impact on how you look at life? This is it for me.

The question ‘Does Santa Exist?’ is more of an example which he uses throughout to define and describe the philosophy and concept of beliefs, how and why we believe in what we do.

It’s not an easy read and it’s one that’s going to constantly make you think, but it’s also going to make you laugh and annoy your partner for hours afterwards discussing the purpose of life! Ha!

Current… Obsession – Girls Gone WOD

Podcast obsessed. My favourite right now is Girls Gone WOD. Joy and Claire are amazing hosts and keep me laughing and entertained the whole way. Lots of CrossFit, nutrition and general health talk which I love!

Current… Craving – Muffinsmuffins - chase the red grape

I borrowed some magazines from the library over the holidays and found a pretty straightforward banana muffin recipe in one so gave it a go. Guys these muffins are pure genius! Easy to make, bake, GF and technically paleo too (although I only just realised that) and light as a feather. Keep them in the fridge and they last forever too. Wish I knew where the recipe was from and I would share with you (so I could seek permission!)

Current… Food – Acai Bowlacai bowl - chase the red grape

Now I am not going to be one of those Health Coaches that tell you about the magical health benefits of acai. But what I will tell you is acai bowls are yummy and I am addicted – especially in this heat. I had this one on Saturday for lunch and it was so fresh and just what I needed.

Current… Drink – Iced Coffeecoffee - chase the red grape

Iced coffee, cold brew, cold drip… cold and coffee, that’s all I need!

Current… Procrastination – New Diary!diary - chase the red grape

Yes I finally bought a new diary! I didn’t find any last month that were perfect and I kept waiting for the more expensive ones to go on sale… but they weren’t. So I stopped struggling without one, bit the bullet and bought one. Which has equated to one happy Jen!

Current… Blessing – PodcastChase the Red Grape podcast

I love how the podcast allows me to be me. So does writing but when you write, you edit. With the podcast I say exactly how I feel, it’s such a release and I know both David and I feel so pumped after recording an episode. By the way episode 11 was just released on Wednesday… find it on iTunes and Stitcher!

Current… Excitement – Booking flights

Right now we are a couple of weeks away from booking flights back to the UK for a visit in June! It will be our first visit back since moving to Australia in August 2015 and I am so excited to see everyone and just spend some time back in the comfort of home.

Current… TV Show – Sherlock/ Seinfeld

Just finished watching the latest series of Sherlock. Good but… (for those who have watched you know what follows the but…)

And now we are on to Seinfeld… for the first time! Yup I was too young when this first came out and reruns were never shown in the UK so I didn’t get the opportunity to watch it. Two seasons in and loving it so far!

Current…Mood – Overwhelmed!

Yeah I am a little bit overwhelmed right now. I have many things I want to do but trying to figure out where to start is tricky, plus it’s pretty hot here right now which can leave you sleepy and I’m trying to get into a 2017 routine but it’s just not clicking…. but it will soon enough. And I am happy overall so no real worries! 🙂

Have you ever read a book which changed your outlook on life?

What do you like to eat/ drink when the weather gets hot?

Are you a diary person?

The BEST thing you can do right now to prep for the CrossFit Open #5TTT

Hi all,

Yes it’s that time of year again, The CrossFit Open 2017 is a mere 39 days away!

We have all been working hard over the past year – some for this precise moment in order to compete, others simply to stay fit and healthy and take part in the games with the rest of the community.

Right now, with the time we have left, I can’t help you get your first muscle up or dominate double unders. But what I can do is help you with the one thing we can do to help us prepare for the Open… NUTRITION!

Yup, looking at what you are eating over the next few weeks truly is the one thing you can do that I guarantee will help you with your Open performance. Think more energy, speed, excellent recovery, muscle repair, that extra little bit of strength you didn’t know existed… Sound good?

Well I am here to keep it simple. No plans, no counting, no rules… just small tips to help tweak your nutrition over the next few weeks to help you GAIN the most out of your performance, 5 top tips style!CrossFit Open 2017 - Chase the Red Grape

1. What foods?

You have all heard of macros right? Protein, carbohydrates and fat. Protein will build and help repair muscle, Carbohydrates are best for fuelling high intensity exercise and fat for low intensity exercise/ being at rest (Now this is all very simplistic but trying to keep it easy as possible here…). Protein is a poor fuel source so you are going to want to make sure you have enough of the other two for fuel. Where protein comes in best is recovery aka repair. As CrossFitters you will benefit from having more of your calories come from carbohydrates than as fat (but you do need both in your diet, remember that). YOU WILL NOT GET FAR WITHOUT CARBS!

  1. How much?

I cannot emphasise this enough – you need to eat… and eat well! If you want to have the energy for the Open plus regular training and the ability to recover amongst all of this you need to EAT! Now I cannot state how many macros you need specifically, everyone is different. But you need to make sure you are getting a decent amount of protein and carbohydrates during each meal plus a fat source. Here is an example of what I would eat on a training day…

Post workout – protein shake and dates

Breakfast – scrambled eggs plus bowl of oatmeal with jam and PB

Snack – apple

Lunch – leftovers from meal the night before – usually meat, with veggies and potatoes over salad

Snack – 2 rice cakes with PB and honey

Dinner – chicken, broccoli and sweet potatoes

Pre bed – small bowl of cereal.

  1. When?

We have all heard about macro timing, the ‘refuelling window’ aka ‘window of gains’ but when is best to fuel and refuel for a workout?

If you are working out first thing and feel fine doing it fasted, keep going. Don’t change this for an AM Open workout, your body wont be used to digesting whilst training. Just make sure you have a carb-y snack before bed (a small bowl of cereal works wonders for me).

If you work out during the day or later in the AM, try aiming for 40g carbs and 20g of protein about an hour before. What does this look like? An example would be a protein shake and a large banana. You want easy to digest carbs – spotted bananas or dates.

With regards to ‘the window of gains’, you don’t need to worry about immediately downing a shake and eating as soon as you have finished your workout. If you only train once a day, replacing your glycogen stores within a 24 hour window is perfectly fine aka at your next meal (providing you are eating enough). Personally, I like eating some dates and drinking a protein shake post workout… but I do train fasted in the AM.

  1. Preparation

Think ahead and be ready! Eating to fuel and refuel can be so easy if you prepare. Cook up a big batch of protein like chicken or ground beef at the weekend to make sure you have access to easy protein when you need it. Be prepared with easy carb sources by cooking batches of rice, oats, roasted veggies and potatoes (both sweet and regular). Make sure you have snacks to grab at hand and try bringing at packed lunch to work to make sure you get what you need. Focus on the QUALITY of your protein, carbs and fat. Sure you can refuel with pizza and that’s great for a one off, but will it really give your body the nutrients it needs to fully recover?

  1. The aim is performance

Do this for you. Do this for your performance. Do this because you want to feel great during the Open and not burned out. Do this to help your body recover. It is not a diet. There are no rules on what you can and cannot eat. Heck if anything I know most of you athletes (yes you are athletes) don’t eat enough! This is the time when your body really needs you.

You may even gain some more muscle in the process!

And please remember guys, it’s not about perfection, it’s just about being that little bit better, little bit sharper and knowing you are giving your body what it needs to fuel and recover before, during and after the Open. Learn from your body’s reactions, learn from when you feel great and when you don’t and move onwards and upwards. Maybe just take a couple of points and work on them if you can!

Feel free to shoot me any questions though if you have them, either below or email

Happy to answer any questions you may have on the who’s, what’s, where’s, whys and how’s!

5 top tips on a tuesday - chase the red grape