Intra Wilderness Therapy & Coaching

13/03/2026

Your mind is always listening to the stories you tell yourself.

Speak to yourself with clarity and compassion, your mind follows your lead.

Over the next few days, I’ll be sharing the 12 Rules of the Mind, a framework I first learned while training with Marisa Peer, and one that continues to support the women I work with.

12/03/2026

Real change begins in the moment we stop running from ourselves.

Honesty is uncomfortable, but it's also the doorway to freedom.

And remember, what you're not changing, you're choosing.

Identifying what needs to be changed, having that awareness is the first step. Once you've done that, it's about taking the first step, no matter how tiny it is...it needs to be done in order to instigate change.

There's never a perfect time, just do it. Progress over perfection EVERY time.

You've got this. 💪🏼👊🏼🔥

10/03/2026

We’re so quick to look at the price of support and think,

“That’s too much.”

But we rarely look at the cost of staying exactly where we are.

The cost of feeling stuck.

The cost of carrying everything alone.

The cost of repeating the same patterns.

The cost of shrinking ourselves to cope.

The cost of not feeling like us.

Support isn’t about spending money,
it’s about choosing not to keep paying the emotional, mental, and physical price of staying stuck.

If you’re feeling the nudge for change, trust it. 🙏🏼

You deserve to feel lighter, clearer, and more supported.

My door is open whenever you’re ready.

10/03/2026

We’re so quick to look at the price of support and think,

“That’s too much.”

But we rarely look at the cost of staying exactly where we are.

The cost of feeling stuck.

The cost of carrying everything alone.

The cost of repeating the same patterns.

The cost of shrinking ourselves to cope.

The cost of not feeling like us.

Support isn’t about spending money,
it’s about choosing not to keep paying the emotional, mental, and physical price of staying stuck.

If you’re feeling the nudge for change, trust it. 🙏🏼

You deserve to feel lighter, clearer, and more supported.

My door is open whenever you’re ready.

04/03/2026

People have been using visualisation techniques for decades and around 70% of Olympians rely on them. Athletes across swimming, golf, football, running, tennis and boxing use visualisation as part of their mental preparation.

It works because it brings a sense of calm. When you’ve already “seen” yourself in the race, the match or the moment, your body responds as if it’s familiar territory. It becomes a mental rehearsal.

I first learned visualisation in 1996 while training with the Sprint & Marathons kayaking GB development squad. A sports psychologist taught our team how to use it, and it completely changed the way I approached performance.

Over the years I’ve taken what I learned in elite sport and now create bespoke audio visualisations to help people feel calmer, more confident and more prepared in sport, work and everyday life.

If you’re curious about using visualisation for your own goals, send me a message.

01/03/2026

If you’ve been feeling anxious, overwhelmed, or a little lost lately, you’re not alone.

I support women who carry a lot....emotionally, mentally, and often quietly.

My work is gentle, grounded, and focused on helping you feel calmer, clearer, and more yourself again.

Swipe through to see the ways we can work together, from short-term support to deeper, spacious programmes that move at a pace that feels safe.

If something speaks to you, or you’re not sure where to start, you’re always welcome to reach out.

There’s no pressure, just a conversation and a safe space to explore what you need.

❤️

26/02/2026

It’s the consistent, compound steps that shape your future, not the promises you make to “start tomorrow.”

It’s so easy to push things back… after your birthday, after Christmas, after life feels a bit calmer. But where does that line actually end?

For so many of us, change only happens when we’re exhausted by our own patterns, when staying the same becomes more painful than doing something different.

But what if you didn’t wait for that moment?

What if you started now, gently, imperfectly, in a way that feels doable?

And just so we’re clear, I’m not pointing fingers. I’ve been there too. You’re definitely not alone in this.

Let’s go. One small step today. One small shift toward the life you want.
🔥🔥🔥

24/02/2026

Listen, I’m not saying it’s easy.

Making changes and putting yourself first can feel incredibly hard, especially when you’ve spent years holding everything together for everyone else. But we only get one life, and you deserve to live it in a way that feels aligned, meaningful, and true to you.

Start by shifting the balance, even slightly.
It doesn’t have to be dramatic. Small, consistent changes, the kind that feel doable on your hardest days, are the ones that compound over time. They’re the ones that quietly reshape your life.

If something feels too big, break it down.
Make the steps smaller. Then smaller again. Chip away at them at your own pace. Progress is still progress, even when it’s slow.

And surround yourself with people who genuinely want to see you grow.

Sometimes the people closest to us struggle with our changes, not because we’re doing anything wrong, but because they’re afraid of losing the version of us they’re used to. That’s why finding a supportive circle matters. People who cheer for you, encourage you, and remind you who you’re becoming.

Don’t be afraid to choose yourself.

You’re stronger than you think, and you’re allowed to build a life that feels good on the inside, not just one that looks fine on the outside.

You’ve got this. 💪🏻👊🏼🔥

#ʜᴇᴀʟɪɴɢᴊᴏᴜʀɴᴇʏ

17/02/2026

Whilst the water was chilly, the sun was beating down ❣️🌞. The views were spectacular. I feel so lucky to live here.

No matter how I'm feeling, being in the water makes everything ok, even if it's just for a few moments. It makes me realize how lucky I am - which is something I usually feel anyways but it's always a welcomed reminder.

Is there something, anything that makes you feel this way? It can be eating your favorite food, having a pet, a loved one or going for a walk and hearing/seeing wildlife 🙏🏼❣️🫂

16/02/2026

At 15, I learned a mindset tool that’s shaped every challenge I’ve taken on from ultra‑distance kayaking to military work to my upcoming English Channel relay swim.

Performance visualisation has been with me every step of the way. Over the years, it’s also become something I share with the people I support not just those who see themselves as athletes, but anyone preparing for something meaningful, stretching, or important to them.

I’ve written a new blog about how I use it, why it matters, and how it can support you in whatever challenge you’re stepping into.

Blog link is in my bio.

16/02/2026

I’ve written a new blog about a mindset tool I’ve used since I was 15 yrs old from elite kayaking, to military roles, to preparing for my English Channel relay swim this year.

Performance visualisation has supported me through some of the biggest challenges of my life. Over time, it’s naturally become something I share with the people I work with too, whether they’re training for an event, building confidence, or preparing for something meaningful in their own lives.

If you’re working toward a goal, stepping into something that feels big, or simply wanting to feel calmer and more grounded in your preparation, this might be a helpful read.
You can find the full blog here:

Performance visualisation, also known as mental rehearsal or imagery is one of the most powerful tools an athlete can use. It’s widely used across elite sport, with studies showing that around 70–90% of Olympians incorporate visualisation into their training. For me, it’s been a core part of m...

13/02/2026

Leaning to be more aware of how I'm feeling and what I'm thinking has been huge....but this needs to be practiced to become second nature.

Sometimes you can catch yourself and challenge the thoughts. Our thoughts aren't always correct!! Sometimes we'll tell ourselves "I'm rubbish at this" or I feel like a fake, fraudulent person - good old imposter syndrome....but does the evidence stack up when you start looking into it deeper?! No, usually it's just the stories we're telling ourselves.

It gets easier with practise....I promise. 🙌🏼

Being more aware of input too - what we're absorbing.....the news, being around certain people or situations. We do have control over this, although I know some situations are more challenging than others, especially when it comes to loved ones and family, this is where boundaries come in....which is a whole other topic!

As I mentioned in the video, thoughts become feelings, feelings become behaviours and behaviours become actions......So my friend, the question is, can you tackle these thoughts?!!! Give it a try. 🙏🏼

You've got this..💪🏻👊🏼🔥