Athlete Sanctuary

23/03/2026

The 5-Step Morning Ritual That Rewires Your Brain for Success

1. Protect the first 10 minutes after waking. Take a few deep breaths, a few stretches and allow your mind to wake slowly rather than jumping into social media or your " to do list."

2. Activate your body by moving. Exercise releases dopamine, serotonine and endorphins. These are chemicals that improve mood and mental clarity. You don't need an intense workout, light movement or stretching will achieve the goal of increasing blood flow to your brain and body.

3. While your brain is emerging from sleep it is very receptive to learning new concepts. 20-30 minutes of daily learning will compound significantly over time.

4. Plan your direction. Focus on clarity, rather than reacting to life's demands. Ask yourself what truly matters and what steps you can take towards your long-term goals.

5. Visualise the person you want to become. Athletes are very familiar with this technique, but it is valuable to anyone interested in self-development.

The compounding effect of your daily ritual can equate to an enormous gain and more consistent productivity over time, shaping your long-term success.

Be patient, as your morning ritual develops, it will become easier with consistency.

If you'd like to learn more, click on the video below.

What if your morning routine could literally rewire your brain for success?Psychology and neuroscience show that your brain is highly adaptable through a pro...

15/09/2025

Kylie Lynch is a VFLW player, sports media professional at Channel 7 and host of 4TG. This woman is carving into new territory and empowering the next generation of female athletes.

🎙️ The 4TG Podcast—short for For The Girls is raw and real. Kylie has conversations with elite athletes, coaches, and change makers in women’s sport and tackles tough topics like discrimination, mental health, and gender inequality in sport.

If you haven’t explored the podcast yet, you’ll find it a wealth of experience and useful insights with guests like mindset coach Danny Kennedy and advocates like Holly Bailey from Play Like a Girl.

Whether you’re an athlete, coach, parent, or just passionate about women’s sport, this podcast offers inspiration, tools, and community.

Join us this Wednesday when this episode drops and we unpack the process of breaking down to break through to higher performance and how to fuel your mind and body.

03/07/2025

24/06/2025

We felt this was worth the share!

New findings reveal the performance gap narrows, and sometimes reverses, over ultra-marathon distances 🤯

19/11/2024

What a great story!

Over 50 years, through tragedy and other hurdles, Nancy Atterton and Betty Moore’s friendship has stayed on track.

18/11/2024

Congratulations Nikki. Huge respect for this pocket rocket with a new world record🙌🙌🙌. 395 merino lambs in 8 hours!

What a legend and amazing athlete!
Nikki Lyons - 8 hour Women's Merino Lamb World Record Attempt

07/11/2024

Surf Coast ladies! 🏃‍♀️

Her Trails are adding another location to their nation wide community group runs!

Commencing Sunday 17th November (running every second Sunday)

Come join us for a run along the beautiful Surf Coast 🏖
📍Torquay Surf Beech, meeting at the Rotary Rotunda

⏰7:30 am group run 🏃‍♀️- approx 10km to Bells Beach and return - we move at a group pace running some and hiking the hills - no-one is left behind.
This is an out and back run so you can alter run distance to suit you.

Great spot for a coffee and swim after also ☕

Any questions? Ask away💚

https://hertrails.com/group-runs/

03/11/2024

Water running 🏃‍♀️ 🌊. A wonderful recovery tool and strength building session. We adapted a typical pool session to an ocean based workout down at Lorne with the following:
*light swim warm up
*vertical flutter kicks- arm drive + hands out of water
*skier reps
* criss cross snaps
*high knee reps
*horse kicks for glutes and hamies
*breast stroke cool down
All without belt, just wetsuit.

Smiles all round once completed 👍.

Tired long run legs now fresh as a daisy 🌼

30/10/2024

I ❤️ pathology

Although pathology is one part of a naturopath’s clinical investigations and assessment, it certainly helps shed light on complex and challenging health puzzles.

Last week I attended a conference on pathology that unpacked so many pearls of wisdom.

We heard from Drs, specialists and professors from all around the world- all huge fans of holistic medicine. 🙌

One of my fav topics was psychoneuroimmunology. Now isn’t that a mouthful! This area of medicine looks at how stress and emotions influence our immune function and metabolism.

In active peeps, I see a LOT of stress - both physical and emotional so this topic was incredibly relevant.

It’s a huge area but with better understanding we can developed effective strategies for health.

A key strategy we have in our tool box is inspired by the Blue Zones Project and the 9 simple principles:
* Surround yourself with the right tribe
* Seek connection
* Loved ones first
* Eat until 80% full
* Down shift to manage stress and inflammation
* Find and foster purpose
* Move naturally
* And wine at 5 if you feel inclined.
* Choose seasonal, organic, local, unprocessed, traditional, intuitively- eaten, rich in omega-3s, nutrient dense and sustainable adapting to life phases.

On reflection many of our grandparents lived this way. My Pop certainly did and lived to 101 years of age. ❤️

Now we have a larger body of evidence to support those solid traditional principles 🙌

Connecting with the amazing tribe of practitioners who provide mentoring and support was the icing on the cake. 🥰

Thank you to Biopractica for the opportunity to further my knowledge and understanding🙏🏻🙏🏻🙏🏻

21/10/2024

NEW CLINIC, NEW CHAPTER

We are delighted to announce the opening of a new clinic service to support the Birregurra/ Deans Marsh/ Colac community.

Our main focus will be:
*Women’s health- menopause, PMS and menstrual issues
*Gut health
*Immunity
*Stress and anxiety
*Nutrition including sports nutrition
*Iron deficiency
*Sports performance

Initial clinic dates:
✅ Thursday- Oct 31st
✅ Friday- Nov 8th
✅ Saturday- Nov 23rd.

*Limited availability.

You’ll find us in the Birregurra Community Health Centre on Stachan St, Birregurra.

We look forward to seeing you in clinic or perhaps at our next health presentation via Colac Health.

Book online via our website.

naturopath

14/10/2024

Im sure there are many of you who are navigating this challenge today after the Melbourne marathon yesterday. 🤣😊.

Well done to everyone who put their mind and body to the test 🙌.

19/09/2024