Movelife

07/11/2025

What an honour to speak with the new IMGs at Wollongong Hospital Orientation Day. 💫

Their courage, resilience, and commitment to start again and keep moving forward was deeply humbling.

Today was about more than orientation — it was about creating a movement of belonging, presence, and leadership.

✨ Takeaway:
Every step of your journey — even the ones that feel like a step back — builds your strength, skill, and impact. Lead with courage, support each other, and celebrate every milestone.

22/10/2025

Happy birthday my amazing wife Marian 💖 Fitting that your day falls around Diwali — the festival of light — because you’re the light that brightens our lives. Love you heaps ❤️✨🪔

13/08/2025

Every year, I get to spend a day with some of the most dedicated people I know — the doctors at Liverpool Hospital — helping them grow as leaders, teammates, and humans.

From my coaching work, one thing I’ve learned (and shared with them) is this: real growth isn’t about huge leaps, it’s about showing up, learning something new, and putting it into action — day after day.

Watching these doctors lean in, challenge themselves, and support each other reminds me why I love what I do. It’s not just about skills, it’s about the ripple effect their growth creates for every patient, colleague, and community they touch.

Here’s to another year of learning, lifting, and leading — together. 🙌

09/08/2023

Embrace the powerful truth: Where your focus is directed, your energy follows suit!

Each year, I have the privilege of being a keynote speaker for Liverpool Hospital's Professional Development Day. Together, we delve into the art of mastering the mind, igniting unwavering motivation, and nurturing the vitality of your energy and optimism. The workshop pulses with an incredible cohort and an electric energy that fuels growth.

If you're seeking an energizing speaker to spark your next offsite or professional development day, let's connect and kindle the flames of inspiration!

21/03/2023

A special story of inspiration and happy 77th birthday to this inspiring individual alastair kinloch who I deeply admire and respect and have had the pleasure of coaching for the last 2 decades.

Recently, Al lost his life partner Di who he shared over 50 years marriage and as you can imagine it has been a heart breaking time coming to terms losing the love of his life and discerning where he wants to put his time, energy and focus.

Di wanting to ensure that Al had an empowering appetite for life beyond her passing, in her declining health posed a challenge for him to run the half marathon with his friends in Berlin in September this year.

What Di didn't realise is that there is no half marathon in Berlin, only the marathon. Despite his young years, runner's knees and not running a marathon in a very long time, this hasn't stopped Al from embracing her wishes and has committed to run the marathon in Berlin in September in memory of her.

As we have all experienced before when you have a compelling why you do whatever it takes to find a way!

Al is on a mission, already over 2 months has turned back the clock with his running form, speed and volume! But more importantly, this goal has provided him with a light to live with a powerful purpose, daily intention and path way to build new connections something that Di knew would be a gift for him as he embarks on a life without having her by his side.

Alastair, today we celebrate the special person you are, wishing you a fantastic birthday a wonderful year ahead of more runs, more memories, more fun and more love for Di along the way!

Little by little, little become a lot! Thanks for being a source of inspiration!

21/11/2022

6 prompts on how to take productive BREAKS!

Despite the overwhelming research that has found taking regular breaks can recharge one’s brain, relieve stress, boost energy levels and assist with digestion, blood pressure and sleep, a record number of Australian workers are slaving through a day’s work without even taking a lunch break, and are getting disengaged and stale at their desk.

👉Is it time for you to create a plan to avoid reaching this point of burnout and stay productive?

Here is a practical acronym to taking intentional productive BREAKS at work:

⚽️ B = Break (every 30--90 minutes until you learn what's best for you)
⚽️ R = Reset (mindset to reduce a cumulative buildup of mind/ body stress & fatigue)
⚽️ E = Ease or Energise (begin your break with self-awareness and set a clear goal or intention)
⚽️ A = Activities (that are completely different from your work & that you actually enjoy -the anticipation of pleasure will motivate you to keep to the break.
⚽️ K = Keep (scheduling breaks on your calendar and pay attention to any benefits you experience when you take a break)
⚽️ S = Stop taking unproductive breaks that increase fatigue, such as social media, drinking caffeine, mindless snacking, online shopping, and venting to your coworkers.

👉How often do you take breaks during your workday?

18/11/2022

On Men's Day let's build confidence around cultivating connection!

International Men’s Day is an annual feast celebrated on November 19th of every year. It is this Saturday that we celebrate this special day for the fathers, brothers, husbands, and every other male in society for their positive and valuable contributions to society and family.

This celebration day also invites us to continue to bring men’s mental health out of the shadows to build healthy role models and maintain positivity and resilience in all men.

Researchers have found that more than a third of men worldwide have reported increased anxiety and depression over the last couple of years.

Guys like to fix stuff. Problem is we can't fix mental health issues with screwdrivers and duct tape! But there are things we can do with the right mindset and tools and resources that can help!

"Man Up" by opening up - Get comfortable in talking about your feelings and asking for help!
If you're not feeling ok who can you be honest and open up to without judgement?

Stay Connected - research has found people who have a healthy social connections have a high quality of mental health.
How can you expand and build positive relationships with coworkers and friends?

Move more to feel better - You may know that exercise is good for your physical health, but it also improves your mental health, too!
When you feel busy in your mind how do you like to shake it out with movement and activities that you love!

Simple, small, tasks - Setting and achieving goals helps build confidence and self-worth particularly when you're going through tough times. Think of a simple, small tasks you want to do every day (maybe it’s making your bed, going for a 15 minute walk or calling a friend for a chat.
How will you get into life and take small steps and be patient with yourself to get out of a funk and back on track?

Practice Gratitude - No matter your life situation, there is always something to be grateful for. Wake up and fill a notebook with your gratitude list. Make it specific.
What are the 3 things you are grateful for today?

Celebrate International Men’s Day this Saturday and appreciate the men and boys in your lives for their love, inspiration and role they play in society and family!

25/10/2022

"Don't look at your disability, look at the ability you do have!" Nic Esposito

For someone who was given just a five per cent chance of survival when he was born, Nic Esposito has never let Cerebral Palsy stop him achieving any of his goals. Including:

⛰ climbing Mount Kosciuszko dressed as Joe Exotic from Tiger King,
👨🏼‍🎓 completing a Certificate III in Business Administration
🏉 work full-time in his dream job at the NRL, where he has been for four years
😀 be the official Steptember trainer and motivator
👨‍🦼 becoming more independent & stronger physically than ever before

Nic's mantra has always been to think about "helping someone that is a little less fortunate" because you "never know what difference you can make to that person's life and your own", which is why STEPtember is so important to him.

Take an inspiring break and listen to Nic's go-getter attitude and enthusiasm as he shares his personal Steptember story, how thankful he is for 124k+ participants who got involved and raised 10MM and the impact it's having on helping him live his best life!

A final call to action from Nic... "that if you encounter someone with CP or any disability to go up and have a chat with them as you don't how much of a difference that it can make them feel!"

Send a message to learn more

21/10/2022

Friday inspiration - 5 things you can do to RESET over the weekend!

Maybe you're feeling burnout not just from doing too much but doing too little of the things that make you come alive! Maybe it's time for a RESET!

R = Routine (what can you cultivate or let go to bring more energy & vitality?)
E = Emotions (how can you allow them to flow and give yourself space to connect?)
S = Sever (when will you schedule some genuine white space time off-line?)
E = Explore (what are the things that light you up?)
T = Think (what do you want most, see it, feel it, believe it, DREAM BIG?)

"Keep at it! There is a version of you that you haven't met yet. Keep showing up until you are introduced!" Jim Kwik

11/10/2022

Have you organised your end of year team event?

That time of the year where you want to connect, reward and recognise your team for their contribution, resilience and performance.

Why not gift your team an afternoon wellness retreat that is centred around energy, mindfulness, connection and fun? You can choose to facilitate in the office, virtually or an alternative location of your choice.

Create the time for your team to experience mind-boosting practices to support their mental health, an enlivening group experience of connecting together as a community and takeaway tools that will foster a happier and stronger version of themselves without feeling overwhelmed.

If this is music to your ears and you know your team deserves this time out, than Marian and I look forward to sharing a wellness afternoon to empower your team from mindset to momentum to finish the year stressing less and thriving more!

Contact us: https://lnkd.in/gBtWWicb

10/10/2022

Today is and we believe that now more than ever there can never be too much awareness around taking care of your mental health.

If we were to suggest one thing for you today- it would be make time to check in with you and do something for yourself that gives you space and time to connect, with yourself, with nature and your loved ones or community.

I took some time to interview the inspiring Katie Bullivant who shared her lived experience with mental health:
"I'm one of 5 Australians with lived experience of mental illness having suffered with depression and anxiety since my early 20's...I'm not my sickness...I have coping mechanisms to cope and improve my mental wellbeing. Movement is something I prioritise daily such as walking, yoga or a group fitness class all of which have significantly helped me! I'm grateful for my health and my bodies ability to move... these activities bring me joy and help me take my mind of things when I'm having a bad day!" Katie Bullivant

We know that whilst there are great ways to help contribute to good mental health, at times it may not be enough, if you know someone or your finding yourself struggling with your mental health please reach out or help someone find support - there are many amazing organisations listed at healthdirect.gov.au

Prioritising your mental health isn't negotiable!

Mental health... is not a destination, but a process. It's about how you drive, not where you're going!

Why does creating self-awareness around your mental health and wellness matter to you and how do you nurture your mental health!

Send a message to learn more

26/08/2022

Mindset shift that got me from bench warmer to world competitor!

From an early age of 14 when I played AFL football and wasn't getting much game time, I connected that, investing into myself through (exercise, skill and focus) was the key to becoming a more valued footballer and as a result increasing my enjoyment and performance in the sport.

After reading a book "Weight training for young athletes" by Franco Culumbu's I got inspired to get fit and through my progress change my pathway of not only my sport but also the career I would pursue.

Over a 3 year period I went from being a player that was used sparingly when the game was won or lost to being captain of Victoria in the under 17's and 18's and playing AFL at the highest level.

After moving to Sydney I was introduced into the sport of triathlon and went from dabbling in a short corporate triathlon to immersing myself in the sport over 20 years, finishing 9 Ironmans and qualifying for the world champs in the 70.3 and olympic distance events.

These days, I'm no longer driven for peak performance instead I know I need regular exercise to maintain my mood, social connection and my health, so I fit it in as a daily practice. Over 20 years coaching busy professionals, I know now more than ever that everyone needs regular exercise to maintain their mood and health.

Some people are committed to fitness and get more than enough exercise. But, most are not. One of the biggest barriers to regular physical activity is that it can be difficult to figure out how to “make” exercise happen.

So how do we make this work?

Here are my 5 tips that have helped me to move more and feel better!

☀️ Shift my mindset to finding joy in the exercise I do

☀️ Do what I love and find ways to connect with others

☀️ Choose something over nothing

☀️ Schedule time and keep track of what I do

☀️ See exercise as daily self-care practice

What I have discovered as an athlete, coach and father of 3 boys is that exercise is the key element of wellness with a tangible impact both on physical and mental health.

Better mood, better energy, better connection, better attention.

What exercise do you do regularly to boost your mood and energy?