Why you need to stop and ‘Pause for Applause’

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When was the last time you stopped and celebrated all the things you have achieved. In a day, week, month or even year?

It’s ok not to be doing all the time. Really. Truly. OK. It’s ok to get to the end of the day without ticking all the boxes on your to do list.

Let me share with you the importance of Pausing for Applause. This modern life can be really crazy, if you let it. You are in control and you need to say no to the stuff you want less of in your life. This means you make space to say YES to the stuff you want more of. Fact.

Pausing for Applause is a term I learnt from my fabulous Business Coach @ Zest e-Biz. At the beginning of each session we would sit together and Kylah would ask me what went well. Most times, I would rock up my headspace filled with all the things I DIDN’T do. What a great way NOT to start a session. My Pause for Applause list blew me away EVERY time.

Without thinking about it, it’s (sadly) natural to focus on the negative. With a little bit of effort, celebrating what you do well can easily be achieved and it is life changing. It seriously is!

Coming to terms with your self-expectation levels is another do-able thing. My coach recently got me to fill in a calendar (I use Google Calendar) with what my week looks like. Then to do another one with my ideal week. We then worked on what needs to go.

What can you let go of? Sure, there’s some things you don’t enjoy that it’s not possible to let go of but there is always something you can.

Applaud yourself often. Once a day at the very least. Set a timer on your phone and/or a date in your calendar to stop and celebrate your successes. Including the little things.

Here is a sample list for you. Get creative :-


     Nourished my body with nutritious food

     Gave self permission to live the 80/20 rule with what I eat (every day food vs sometimes food)

     Spent quality time with peops that lift me up

     Took time out (even just for ten minutes – less is ok too)


     Gave self permission to do nothing

     Got up when alarm went off (no snooze)!

     Moved my body with exercise

     Survived the day (sometimes this is a major achievement)

     Had a difficult conversation

     Practised being mindful


     Loved x

The things you can put on your list are endless. Writing them down in a journal has the biggest impact. Have a notepad and pen by your bed and make it the last thing you do before you are horizontal. Make it a habit and the benefits will be a whole lot of awesome.

Even if you stumble, you’re still moving forward

If daily ‘Pausing for Applause’ seems too much of a challenge right now make it weekly. Zest e-Biz post weekly Pause for Applause shout outs on Facebook. A ‘what are you most proud of achieving this week’ post. Check Zest e-Biz out on FB here.

In the Lifestyle coaching sessions I deliver, we start the session with a ‘Pause for Applause’ because I loved doing this so much myself. We go through what you achieved since your last session. My clients will often come into the room and the first thing they say is ‘I haven’t done much since our last session’ just as I did. Once we go through the list of things they have achieved they are really surprised.

Focus on the good things and remember that everything happens when it’s meant to. Trust!

Next time you find yourself thinking that your ‘To Do’ list is never ending and you feel that you never achieve anything, take some time out and PAUSE FOR APPLAUSE. Because you are amazing and you are enough just as you are.

I’d love you to share 3 Pauses for Applause in the last week. Let’s create a ripple effect through sharing some inspiration. Easy peasy.

You are enough just as you are. Here’s 5 reasons why.

We are all born the same. With an almost empty mind. We all have an individual purpose here on earth. Yet we seem to evolve into adulthood and most of us feel inferior. Unsure of our purpose. We feel that we are not enough.  Not smart enough. Attractive enough. Organised enough. Wealthy enough. That nagging voice in our heads (we all have them) that constantly says we ‘should’ be better.

Well guess what? You ARE enough, just as you are. You are a unique being that is destined for greatness. That doesn’t necessarily mean that your destiny is to be famous. What it means is that it’s ok to be you without trying to always be more.

It means it’s ok to get to the end of every day and celebrate what you did do.

Pause for applause at the little things. Even if all you did was get up, eat, work (in a paid job or as a parent/carer) and go to bed. THAT is an achievement. And that is enough, in that moment.

What’s not ok is to get to the end of everyday and chastise yourself with the ‘shoulds’. ‘I should have done this’ or ‘I should have done that’.

Remind yourself ‘if you should have, you would have’!

Here’s 5 reasons why you are enough just as you are. Embrace them.

  1. You are doing the best you can in any given moment, at that given moment. Accept things just the way they are. If you don’t like them, you can change them. What you can’t do is change the past. Worrying about what you haven’t done or where you ‘should’ be in your life is not going to do anything except increase your stress and anxiety.
  2. Life is  journey and every experience shapes you to be the way you are. Good things come out of adversity, it just doesn’t feel like it at the time. The paths you have chosen to follow have led you to where you are and that is where you are meant to be. You can change if that is what you want but you are unique because of the journey you have had. No-one else has experienced a journey the same as yours.
  3. You are unique. You are beautiful. Comparing ourselves to others is one of the worst things we can do. You are you and that is wonderful and something to be celebrated. Our inner critic can have a field day if you allow it, always telling you that you aren’t enough. You are enough and you uniqueness is perfect.
  4. There are other people out there that you connect with. You may not have met them yet, but they are out there. As much as we are all unique we all have members of our tribe surrounding us. Whether we know it or not. Often feel like a square peg trying to fit into a round hole? Give up trying to fit in. Your tribe is out there. The more you accept that you are enough just as you are, the more members of your tribe will appear. And when they do you are going to be so grateful that you gave up trying to jam your square ‘pegness’ into that round hole.
  5. You have a gift to share with the world. You may not know what that gift is yet. Your journey has shaped you into who you are today and when you discover your gift (if you haven’t already) you will be able to share it. Because of who you are and the paths you have taken to get here, today. These experiences make you into the unique person you are and that is enough.

Be grateful you have made it to today and cherish the moments because that is what this life is all about. There will always be a ‘to do’ list. There will always be the ‘tyranny of the should’s’.

Now is the time to embrace your uniqueness. To follow your heart and stop trying to be the square peg trying to fit into the round hole. You are enough just as you are. Right here, right now.

Nourish YOU. Not just with real food full of deliciousness, but your mind and body as well. Accept yourself just as you are and your journey from here will be remarkable.

If you are in the Pilbara next weekend there is a perfect opportunity to nourish yourself at our ‘Manifesting Wellness & Direction’ Retreat at Point Samson on the 21/11/15.  Click here for more info.

A behind the scenes look at one woman’s epic quest to walk 100kms for charity

If doing her first ironman wasn’t enough, 3 months later this intrepid woman went on to walk 100km for the Oxfam charity. This is a guest post from April Butt, who together with her Mum and teams of courageous others, really did walk 100km. All. At. Once!

Enjoy April’s story.

“Walking, I can walk!” I mean we can all walk, but what I wasn’t prepared for was for something that comes so naturally to the human body to become so challenging, not just physically, but mentally.
The event was the Oxfam Trailwalker in Perth, it is a global charity event with tracks all over the world, in teams of 4 you set off to conquer either the 100 kilometre track, or the 50 kilometre.

You walk consistently through the day and night, only stopping for short pit stops along the way to eat, change your clothes, refill your water bottles, tend to your blisters – whatever your needs may be.
“Struggle Street” our team was aptly called, 3 men and myself, we had never done a training walk together, in fact we hadn’t even all met, training individually to come together on the day.

It was October in Perth, usually mild temperatures in the 20’s, but on this 100km day we were headed for a high of 34 degrees, no wind, and a track with not much shade to offer. We start off strong, our Karratha training had seasoned two of us well for the heat, the struggle seemed to be placed on many other teams, with some falling prey to heat exhaustion and having to pull out.

As the sun sets you begin to realise you have now been walking for 12 hours. With the sun stealing away the last of the light you are void of visual stimulation, so your mind steps in to take centre stage, my team mate turns to me and says “Now the mind games begin”, he’s right, you are too tired to come up with conversation with your team mates so you are reliant on your thoughts for company.

What I really learnt was, your mind isn’t always your friend, and it’s not always right, too.




The amount of negative thoughts I had at that stage of the event were growing, the more I listened to them, the more pain I felt, and the more I believed them, the more I wanted to stop; and believe me there were times with tears streaming down my face that I wanted to stop! So instead I chose to observe my thoughts, instead of indulge in them – instantly my attitude changed.

I instead looked at my thoughts, physical sensations and emotions simply as just ‘expressions’ from my body, and then gave myself the option of either believing and behaving them, or disagreeing and switching those thoughts off and focusing on something positive.

In 31.5 hours, we crossed the finish line, all of us still together in our team of 4, grinning from ear to ear.

Yes we were in pain, battered, bruised, hobbling and no longer coherent, but we were all remarkably stronger!
I believe for myself, and for absolutely anyone, that you can train yourself to do anything, however it starts and it finishes in the mind. To be physically strong you also need to work on your mental ‘toughness’, you need to force positivity to outweigh negativity, and the body will follow!

Guest Post by April Butt, award winning holistic nutritionist from Red Rock Fitness. April you are an inspiration!

When it’s not ok to say sorry & how to say no without the guilt

IMG_1729How often do you find yourself apologising for something that wasn’t your fault. Something that you didn’t cause, create or be responsible for . Yet you say sorry for fear of upsetting another person. Ever thought about only apologising for the things  you are responsible for?

We all have an innate desire to be liked and accepted. Our childhood and our culture can shape the habits we have. Saying sorry can be one of those long term habits.

Guess what? You can change!

Apologising for taking up someone’s time -‘Sorry, I won’t keep you’ isn’t necessary. The person we are engaging with might be (most probably is) perfectly happy connecting with  you.

It’s ok to say sorry when you caused the problem. You were 10 minutes late ‘Sorry I’m late’ (this is your responsibility and you probably put what you were doing before you were late as a priority. Or you are doing TOO MUCH!

If someone bumps into you when you are in a public place and it wasn’t your fault, you don’t need to say sorry!

If you value yourself it helps negate the need to apologise for your presence.

Don’t say sorry for not replying straight away. Technology is another place where apologies are overused.. If someone sends you a text and you don’t see it until later because you don’t check your phone incessantly, you don’t need to apologise. If they needed you urgently they could have phoned.

If you send newsletters for you business, you don’t need to send a newsletter saying ‘sorry I haven’t written for a while’. Firstly, your reader may not have even noticed and secondly they may be grateful that their inbox hasn’t been overloaded. They may be hanging out to hear from you (I LOVE those newsletters that you can’t wait to open when you see them) but if it’s later than normal then the anticipation and excitement will be multiplied and that’s a cool thing! Honestly, most people won’t notice and if they do it will be with respect for being imperfect.

No need to say sorry for things you can’t control. Someone else problems are not your fault. Instead of saying ‘I’m sorry to hear that’ you could try saying ‘that must be so hard for you’.

Don’t apologise for something that wasn’t your fault. Someone bumps into you with the shopping trolley or at the mall when they were looking at their phone and not you. Not your fault!

Don’t apologise for asking a question and never say ‘Sorry, this is a silly question’. If you don’t know the answer it doesn’t make the question silly. Asking a question if you need an answer is courageous and a sign that you are curious and want to learn.

And the big one, the most challenging one (for me)…

Never say sorry for saying no. Try writing a list of responses. You can even put them in your notes in your phone to refer to.

‘That doesn’t work for me right now’

‘I can’t make it that day’

‘I can’t do that time but i can do it at ‘x’ time, would that work for you?’

‘None of those dates work for me, but I would love to see you. Send me some more dates.’

‘I can’t offer my time right now’

‘Thanks so much for asking, but I can’t. Ask me again in a year.’

‘It’s a no this time. But thank you for asking.’

Guess what? You DO NOT need to give a reason.

Once you get into the practice of this it does get easier. And the amazing thing is, once you give yourself permission to say no, no-0ne challenges you as to why.

If you really feel you need to give a reason And you may until you get more comfortable saying ‘no’, try these :-

‘I promised my coach (therapist, husband, etc.) and myself, I wouldn’t take on any more stuff right now. I’m working on creating more balance in my life.’

Saying no helps other people grow!

Say no even when you aren’t ‘working’.

I find one of the hardest times to say no is when I have scheduled time to work on my blog or time for myself. If I have clients booked in, saying no is automatic. I am learning to say no when it’s time for me doing things that lift me up. This is essential in everyone’s life. Treating commitments to yourself as non-negotiable.

Try a 7 day challenge. Only saying sorry for things that you were responsible for. And even then, think about what you could have changed so that there was no need to apologise in the first place.

Are you running late all the time? Do less, prioritise more. Notice the things you are on time for and the things you are not. Generally you will run late for the things that don’t excite you.

Say no more often. Once you’ve said no, stick with your decision. It was, most definitely, what your heart wanted at the time before your head took over. If your mind is saying no and your mouth is saying yes, you have a problem.

Say no without a reason. You’ll be amazed at how good it feels.

4 breakfast recipes you need to try to keep your energy levels high


Are your energy levels slumping by mid-morning?

Yep, you’ve heard it before. Breakfast IS important. Unless your’e the eat once a day type that I’ve been hearing about lately. But that’s another story. If you want to nourish yourself and be healthier start with the focus on breakfast.

We’ve all been guilty of not allowing enough time for a decent breakfast in the mornings. Breakfast time is a perfect way to start your day well and it’s true – how you start your day is how you live your day.

If you put the alarm on snooze 5 times and race around like a blowfly, grabbing a piece of fruit (or worse) as you run out the door it is not going to put you in a good frame of mind for an awesome day. And we all want to have an awesome day. Every day.

Nutrition is such a huge topic. My rules – eat as close to nature as possible, as often as possible.

Eat what suits your body as opposed to what is the latest fad. Keep experimenting and find what works for you.

Here’s 4 breakfast recipes that are simple and real and a whole lot of delicious.

1. Frittata
The list looks long but don’t freak out! You can use a combo of any veg, minimum of 3 is ideal.
I always have fresh veggies on hand. My frittata is made up of whatever veggies I can lay my hands on.

A handful of any combo of:-
Cauliflower (diced)
Broccoli (diced)
Carrot (grated)
Sweet potato (grated if raw or roasted priorate using)
Spring onion/ red onion (chopped)
Red pepper (chopped)
Zucchini (chopped or grated)
Mushrooms (sliced or chopped)
Fresh herbs – parsely, coriander (optional)
Turmeric/cumin 1/2 teaspoon of each (optional)
4-5 eggs gently beaten in a jug/bowl
Unrefined salt (optional)
Freshly ground pepper

Put some coconut oil or extra virgin olive oil in a flat bottomed frypan and add all your veggies at the same time. It should cover the base of the pan and be no more than 2 cm high. If you have too many veggies prepared, save them for another meal. (Yummo stir-fried in a bit of coconut oil on their own or with some garlic and fresh ginger). Cook over medium heat until just tender.

Pour your eggs evenly over the veg, keep heat at medium.

A lid is optional but will help the egg set on top before it’s too cooked on the bottom.

Cook until set, 5 to 10 minutes. Sprinkle with fresh herbs and fresh pepper. Slice and serve. Leftovers are deluxe cold for lunch or a light dinner, or breakfast the next day!

Optional extras  – smoked salmon torn on top with a handful of spinach after 5 mins of cooking

2. Egg and vege wrap

Per person
2 eggs – whisked
1/2 – 1 carrot grated
handful spinach
1/4 sliced tomato or 2 sliced cherry toms
4 slices cucumber
1/4 avocado
pre-roasted sweet potato – 1/4 cup

Heat a small frypan and add a drizzle of coconut oil. Cook the eggs in 2 batches so you have 2 min omelettes.
Lay on a plate and fill the middle lengthways with the veg.
Season with fresh herbs, s & p
Wrap (or fold) and hey presto, a quick delicious and highly nutritious start to the day.

3. Poached eggs with spinach and mushies

Per Person
2 eggs
4 medium/ 2 field mushrooms
2 handfuls spinach
Optional – roast sweet potato

If you’re one of those peops that freaks out at the thought of paoching eggs, chill. It’s not as hard as you think. This brekky will take less than ten mins to prepare.

Heat a saucepan of H2O until simmering. Add a tablespoon/splash of white vineger (optional). Stir the water with a spoon to form a whirlpool. Crack each egg individually on a saucer and slide into the simmering water. Reduce heat to low and cook eggs for 3 mins minimum. Use a slotted or holey spoon to remove the egg and rest on paper towel (to absorb the water).

In a frypan, heat some cooconut oil or olive oil and cook the mushies to your liking. Add some fresh thyme (lemon thyme is magic) if you have it handy. Add the sweet spuds to warm (if using) and then add a large handful or 2 of spinach and wilt for a minute or so.

Pop your veges on the plate and top with 2 poached eggs and some freshly cracked pepper.

4. Smoked Salmon or Free range bacon with Kale (can use spinach), Avocado & Pine Nuts

Per person
2 slices smoked salmon (sugar free)
2 rashers bacon
a handful of kale or 2 handfuls of spinach

Cook the bacon (if using) in a medium fry pan over medium heat. Remove and keep warm.

Chop the kale finely and add to the pan, stir frying for a few minutes until tender but not overcooked. Season with salt and pepper.

On a plate pile your kale (or wilted spinach) top with the cooked bacon or smoked salmon and half a sliced avocado. Sprinkle with pine nuts.

Savour every yummy mouthful.

There are so many variations of all of these recipes. I am a bit of an egg fan in the mornings. I find the energy they give me very sustaining and it’s ages until I am hungry again.

The frittata is the coolest and can be used with any combo of veggies. Leftovers are fabulous.

Give one of these a go today, even if it’s past breakfast time. They make great lunches too (if you’re at home).

Nourishing yourself with nutrient dense food is the way to optimum health for more than just your body. It’s brain food too. And it nourishes your soul. And THAT creates more happiness, something we all strive for. ENJOY!