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Executive Wellness Coaching, Kumeu (2026)

19/01/2026

𝗔𝗿𝗲 𝘆𝗼𝘂 𝘀𝘁𝗶𝗹𝗹 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗹𝗶𝗸𝗲 𝘆𝗼𝘂 𝗱𝗶𝗱 𝗯𝗮𝗰𝗸 𝗶𝗻 𝘁𝗵𝗲 𝗴𝗹𝗼𝗿𝘆 𝗱𝗮𝘆𝘀?

Back when training came first.
Back when your calendar was lighter, recovery was faster, and sleep wasn’t interrupted by work stress or kids at 2am. Back when you had more capacity, more headspace, and far fewer competing priorities.

I see this all the time with driven professionals in their 40s and 50s. You’re proud of who you were, but you’re trying to train like that version of yourself in a completely different season of life. The result? Niggles turn into injuries, sessions get skipped, and frustration builds because it just doesn’t fit anymore.

This isn’t about lowering standards.
It’s about training intelligently for the body, schedule, and responsibilities you have now.

Your career is demanding. Your family needs you. Your energy isn’t infinite and that’s normal! The goal isn’t to relive the past, it’s to build strength, resilience, and consistency that actually works in your current reality.

Be proud of the jersey you wore. That discipline still matters.
But in 2026, it might be time to do things differently.

If you’re ready to train smarter, not harder, then reach out through the links in my bio and let's get a call booked in.

16/01/2026

𝗥𝗲𝘀𝘁 - 𝗔 𝗽𝗼𝘄𝗲𝗿𝗳𝘂𝗹 𝗳𝗼𝘂𝗿-𝗹𝗲𝘁𝘁𝗲𝗿 𝘄𝗼𝗿𝗱
And one I want you to practice deliberately in 2026.

For the executives and leaders I work with, wellness plans are usually packed with more: more training, more discipline, more optimisation. But here’s the shift I’m making with my clients (and myself) this year. Rest is no longer optional, it’s scheduled.

In 2026, I’m not just programming workouts, sleep routines, and nutrition strategies. I’m putting rest in the diary with the same intention. Because if it isn’t planned, it gets pushed aside by meetings, family needs, and “just one more thing.”

And rest doesn’t have to mean an hour on a meditation cushion.
It can be 5–10 minutes of decompression between calls. A quiet walk. A few slow breaths before walking back into the house after work. Like exercise, anything is better than nothing.

High performance isn’t about running flat-out all year. It’s about knowing when to switch off so you can show up sharper, calmer, and more present, both at work and at home.

So as you map out your 2026 wellness plan, ask yourself this:
When am I resting?

It might be the most important appointment you make all year.

02/01/2026

𝗬𝗼𝘂'𝘃𝗲 𝗺𝗮𝗱𝗲 𝗶𝘁 𝘁𝗼 𝟮𝟬𝟮𝟲 - 𝘄𝗵𝗲𝗿𝗲 𝘁𝗼 𝗳𝗿𝗼𝗺 𝗵𝗲𝗿𝗲?

I deliberately didn’t show up yesterday — you were probably negotiating a hangover, family time, or both. But if 2025 didn’t reflect the level of health, energy, or consistency you wanted, this is your reset moment — and it doesn’t require extremes.

Here’s what actually works with busy executives, leaders, and parents:

1️⃣ Get accountable.
Train with a friend. Join a class. Hire a coach. Accountability removes decision fatigue and turns “I should” into “it’s done.”

2️⃣ Make it enjoyable.
If you hate running, don’t run. If lifting bores you, don’t force it. The “best” exercise is the one you’ll actually repeat when work is heavy and life is loud.

3️⃣ Choose the path of least resistance.
Forget what everyone else is doing. Three sessions beats zero. Two sessions beats quitting. Fit training into your real life — not an idealised one.

This isn’t about winning January.
It’s about building momentum that lasts beyond it.

Start easy. Build gradually. Protect your energy.
Go enjoy the rest of your holiday with your family — I’ll be here.

There’s a lot more coming to help make 2026 a year you actually feel proud of. If you like the sound of this and want to connect with a coach that specialises in wellness plans that fit into YOUR life then click on the link in my bio and let's talk.

22/12/2025

𝗛𝗼𝘄 𝗦𝗵𝗼𝗿𝘁 𝗪𝗼𝗿𝗸𝗼𝘂𝘁𝘀 𝗖𝗮𝗻 𝗟𝗲𝗮𝗱 𝘁𝗼 𝗮 𝗟𝗼𝗻𝗴 𝗟𝗶𝗳𝗲 (𝟯 𝗼𝗳 𝟯) - “𝗞𝗶𝗻𝗱 𝗔𝗰𝗰𝗼𝘂𝗻𝘁𝗮𝗯𝗶𝗹𝗶𝘁𝘆 𝗢𝘃𝗲𝗿 𝗔𝗹𝗹 𝗼𝗿 𝗡𝗼𝘁𝗵𝗶𝗻𝗴” (𝗕𝗲𝗵𝗮𝘃𝗶𝗼𝘂𝗿 𝗖𝗵𝗮𝗻𝗴𝗲)

Let’s talk about what actually keeps high performers consistent long-term, and it’s not discipline, willpower, or perfection.

It’s self-compassion. Or as I call it: kind accountability.

Most executives are wired for intensity. When they miss a week of training, the inner critic shows up fast:
“I’ve blown it.”
“I’ll start again in a few weeks.”
“This isn’t worth it.”

That mindset is the reason wellbeing efforts fall apart.

Research shows that people who practise self-compassion after a slip rather than harsh self-talk are significantly more likely to return to healthy routines and stay consistent months later.

You’re human. You will miss a week. You will travel. Kids will get sick. Work will blow up. Life will life.

Kind accountability sounds like this: “I didn’t hit 90 minutes this week. That’s okay. What can I do today?” And that’s exactly where the magic happens.

On a packed week, your “workout” might be:
– A brisk 20-minute walk
– Playing with the kids in the yard
– A quick mobility flow between Zoom calls
– A short HIIT in your lounge
– A walk-and-talk meeting

Not perfect. Not polished. But powerful because you stayed in motion.
The difference between people who stay well and people who burn out isn’t effort. It’s adaptability.

Do something, not everything.
That’s how you build a long life, not just a long to-do list.

22/12/2025

𝗜 𝗧𝗿𝗮𝗶𝗻 𝗠𝘆 𝗖𝗹𝗶𝗲𝗻𝘁𝘀 𝗟𝗶𝗸𝗲 𝗗𝗼𝗴𝘀.......

I say this with love, not because they are dogs, but because great dog trainers understand one thing better than anyone else:
➡️ Success comes from stacking small wins, not setting impossible expectations.

High-achieving executives often make the same mistake when getting back into training:
“Right. Monday I’m doing 5 sessions a week. 5am. One-hour workouts. Just like the old days.”

And then reality hits.
Workloads. Kids. Travel. Stress. Life.
You hit three sessions (which is actually fantastic) but instead of celebrating progress, you feel like you failed. And when you feel like a failure, you stop.

This is exactly why I coach the way I do.

If you haven’t been training consistently, start with 3 x 30-minute sessions.
Win the week. Feel the momentum.
Then we build, layer by layer, until those bigger goals become sustainable, not punishing.

You deserve to feel like you’re winning, not constantly falling short of a standard that doesn’t fit your current reality.

Use this approach as you plan for 2026.
Start small. Stack wins. Build confidence.
That’s how you actually succeed and stay consistent.

19/12/2025

𝗠𝗮𝗸𝗲 𝘁𝗵𝗲 𝗦𝗵𝗶𝗳𝘁 𝗳𝗿𝗼𝗺 𝗦𝘁𝗿𝗲𝘀𝘀 𝘁𝗼 𝗥𝗲𝘀𝘁 𝘁𝗵𝗶𝘀 𝗖𝗵𝗿𝗶𝘀𝘁𝗺𝗮𝘀

If you’re lying awake at 2am replaying deadlines, team issues, budgets, and then layering Christmas pressure on top, you are not the only one. My clients (high-achieving leaders, executives, and yes, many parents) are carrying more mental load right now than at any other point in the year.

But here’s the part most people forget: you are not powerless in these moments.
Your nervous system isn’t fixed. You can shift yourself from “fight or flight” into “rest and reset” in just 3–4 minutes — without leaving your office, your car, or your bed.

This is where breathwork becomes a game-changer.

Not the airy-fairy version you might picture… but simple, evidence-backed techniques that drop your heart rate, calm your mind, and give you back a sense of control. I did this myself after school drop-off this morning (parents, you’ll understand the chaos) and within minutes I felt clearer, steadier, and ready to lead my day instead of react to it.

𝗕𝗼𝘅 𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴 (𝟰-𝟰-𝟰-𝟰)
Inhale 4 → Hold 4 → Exhale 4 → Hold 4 (repeat 2–3 rounds)
This activates the parasympathetic nervous system — the part responsible for rest, recovery, and clear thinking. Even better, you can do it silently in meetings, waiting rooms, or before a presentation.

Deep, slow breathing (around six breaths per minute) stimulates the vagus nerve, regulating heart rate and switching you out of “red brain” (fight/flight) into “green brain” (logical, strategic, calm).

𝗢𝘂𝘁𝘀𝗶𝗱𝗲 𝗕𝗿𝗲𝗮𝘁𝗵𝘄𝗼𝗿𝗸
Take 2-3 minutes for a walk outside if possible - slow your pace, match your inhalations to a certain number of steps (I like 4-5 step inhale, 4-5 steps exhale) and really try and focus on the moment, the feeling of your breath entering and leaving your body, and being present in what's around you (not dwelling on work/stress you're taking a break from!).

If you’re not using breathwork, you’re leaving one of the most effective performance tools on the table.

Take three minutes today. Your future self will thank you.

17/12/2025

𝗛𝗼𝘄 𝗦𝗵𝗼𝗿𝘁 𝗪𝗼𝗿𝗸𝗼𝘂𝘁𝘀 𝗖𝗮𝗻 𝗟𝗲𝗮𝗱 𝘁𝗼 𝗮 𝗟𝗼𝗻𝗴 𝗟𝗶𝗳𝗲 (𝟮 𝗼𝗳 𝟯) - “𝗧𝗵𝗲 𝟴𝟳𝟱% 𝗥𝘂𝗹𝗲” (𝗥𝗲𝗳𝗿𝗮𝗺𝗶𝗻𝗴 𝗪𝗵𝗮𝘁 ‘𝗘𝗻𝗼𝘂𝗴𝗵’ 𝗠𝗲𝗮𝗻𝘀)

When I onboard new executive clients, we map their week and I almost always recommend starting with three 30-minute sessions per week. And the response is almost always the same: “Is that really enough?”

Here’s the reframe that stops high performers in their tracks.

Most leaders I work with haven’t trained consistently for 6-12 months. Their past year is usually a mix of short bursts: two good weeks here, a detox phase there… then exhaustion, travel, or workload knocks them off track.

When we total it up, it often equates to four weeks of real training per year — around 8 hours of exercise. Total.

Now compare that to three 30-minute sessions a week for a full year:
78 hours. An 875% increase in output.

That’s not just “better.”
That’s transformational.

And research backs it:
Even 75–90 minutes per week of moderate activity increases life expectancy by up to three years, reduces cancer risk, and lowers the chance of early death by 14%.

So yes, 30-minute sessions are more than enough.
They’re meaningful. They compound. They create a foundation you can actually sustain as a busy executive, parent, or both.

It’s not about maximising effort, it’s about minimising friction.
Consistency beats intensity every single time.

Your life doesn’t need overhauling. It needs structure, not punishment.
Three sessions. Thirty minutes. Game-changing.

Next post will finish this series, and will talk about “Kind Accountability" over the "All or Nothing” mindset. As always if you're interested in the full article DM me and I'll send it through.

15/12/2025

𝗜 𝗡𝗲𝗲𝗱 𝘆𝗼𝘂𝗿 𝗛𝗲𝗹𝗽 (𝗦𝗲𝗰𝗿𝗲𝘁 𝗦𝗮𝗻𝘁𝗮 𝗘𝗱𝗶𝘁𝗶𝗼𝗻)!

Secret Santa is coming up and I've done the classic buy up of a whole bunch of different items, and I want your help in telling me which present bundle you reckon would be the one people will like best (and therefore will steal the most!).

A) Toy Cap Gun and caps
B) Pocket lighter and zip ties
C) Money box, 2 x packs of cards, dancing Santa

Comment below on which you think will be the best gift!

12/12/2025

𝗗𝗼𝗻'𝘁 𝘄𝗮𝗶𝘁 𝘂𝗻𝘁𝗶𝗹 𝟮𝟬𝟮𝟲!

If you’ve already decided your wellness can “wait until 2026”… pause for a second.
Because that decision is costing you more than you think.

I work with ambitious, high-performing executives every day. People who lead teams, manage households, and carry the mental load of everyone around them. And this time of year? It’s exactly when the wheels start to wobble. The calendar fills, the brain fog creeps in, the pressure rises… and suddenly your health drops to the bottom of the list again.

But here’s the truth: anything is better than nothing.
Not a full program. Not a complete lifestyle overhaul. Just something that stops you losing the next 4–5 weeks to low energy, poor sleep, and that “meh” feeling sliding into January.

You don’t need perfection, you need a framework. A tiny anchor that keeps you connected to movement, mindset, and momentum as the year wraps up.

So before you write off the rest of 2025, let’s get you set up with the smallest, simplest steps that actually move the needle.

If you want personalised support or a structure to follow, comment YES below and I’ll send you the details, or click on the link in my bio to directly connect and get an appointment booked.

Your 2026 starts now, not later.

10/12/2025

Congratulations to Sierra from for taking out PT of the Year at this years Exercise New Zealand awards! She does amazing work, as do all the other amazing people I met and networked with at the awards night at end end of November.

I was stoked to be a finalist at these awards, however no prize for me over the two awards nights I've been to this year, which has absolutely FUELED THE FIRE to come back in 2026 better than ever!

I'm so grateful to be in this industry and to work with the amazing clients that I do, and to have conversations with other people like me. Such an awesome night - bring on 2026!

08/12/2025

𝗛𝗼𝘄 𝗦𝗵𝗼𝗿𝘁 𝗪𝗼𝗿𝗸𝗼𝘂𝘁𝘀 𝗖𝗮𝗻 𝗟𝗲𝗮𝗱 𝘁𝗼 𝗮 𝗟𝗼𝗻𝗴 𝗟𝗶𝗳𝗲 (𝟭 𝗼𝗳 𝟯) - 𝗦𝗵𝗼𝗿𝘁 𝗪𝗼𝗿𝗸𝗼𝘂𝘁𝘀, 𝗟𝗼𝗻𝗴 𝗟𝗶𝗳𝗲

One of my clients recently said something powerful to me:
“You’ve taught me that 20 minutes of exercise is worth it.”
And she’s not alone. Many high achievers, especially executives, fall into the trap of believing that if a workout isn’t 60-90 minutes, then it’s “not worth doing.”

This mindset is reinforced by an industry built on 45-minute classes, hour-long PT sessions, and gym routines that require travel, changing, showering, and recovery time. If you're already juggling board meetings, late-night emails, family responsibilities, and travel, it's no wonder exercise drops off the list.

But here’s the truth I shared with her, and I’ll share with you:
Anything is better than nothing.
Not theoretically. Not motivationally.
Scientifically.

Even 20–30 minutes of movement improves mood, increases energy, stabilises glucose, sharpens executive function, and lowers long-term disease risk. Busy weeks don’t make you unhealthy. Perfectionism does.

You don’t need five gym sessions, a personal trainer, and a flawless schedule.
You need a shift in belief: that short workouts are meaningful, effective, and absolutely worth doing.

If you can only spare 20 minutes today?
Move.
If you can walk between meetings?
Do it.
If all you’ve got is a quick HIIT in the lounge between calls?
Go for it.

Because when it comes to longevity, stress resilience, cognitive performance, and emotional health: small sessions compound, inconsistency doesn’t.

Something is always better than nothing. Always.

05/12/2025

𝗤𝘂𝗶𝗲𝘁 𝗣𝗼𝘄𝗲𝗿 𝗠𝗼𝘃𝗲𝘀 𝗳𝗼𝗿 𝗛𝗶𝗴𝗵 𝗣𝗿𝗲𝘀𝘀𝘂𝗿𝗲 𝗗𝗮𝘆𝘀 (𝟯 𝗼𝗳 𝟯) - 𝗠𝗶𝗰𝗿𝗼-𝗥𝗲𝘀𝗲𝘁𝘀 𝗳𝗼𝗿 𝗕𝘂𝘀𝘆 𝗟𝗲𝗮𝗱𝗲𝗿𝘀

Beyond breathing and grounding, leaders need fast, practical resets they can use anywhere — at the desk, between meetings, on a lunch break, or even while grabbing coffee. These simple tools work because they calm the body first, which then quiets the mind.

Here are three powerful on-the-spot techniques:

𝟭. 𝗣𝗿𝗲𝘀𝘀𝘂𝗿𝗲 𝗣𝗼𝗶𝗻𝘁 𝗣𝗿𝗲𝘀𝘀 (𝗟𝗜-𝟰)
Press your thumb into the webbing between thumb and index finger for 10–15 seconds.
This acupressure point reduces tension and mental overload. Use it while waiting for coffee or taking a computer break.

𝟮. 𝗖𝗼𝗹𝗱 𝗪𝗮𝘁𝗲𝗿 𝗥𝗲𝘀𝗲𝘁
Splash cold water on your face for 10 seconds or run cold water over your wrists.
The face immersion is more effective — it creates a temperature shock that lowers stress hormones and sharpens focus.

𝟯. 𝗢𝘂𝘁𝘀𝗶𝗱𝗲 𝗕𝗿𝗲𝗮𝘁𝗵-𝗪𝗮𝗹𝗸 (𝟭–2 𝗺𝗶𝗻𝘂𝘁𝗲𝘀)
Step outside, breathe deeply, and match your breath to your steps (inhale 3 steps, exhale 3).
Movement + rhythm + fresh air = instant mood regulation.
For “Ninja Level,” leave your phone behind. If you can’t be without it for three minutes, that’s a sign your nervous system is already overloaded.

To make these habits stick, schedule them. Set reminders. Use post-it notes. Stress hijacks memory — so external cues help.

These techniques are simple. But simplicity is powerful. What you practise becomes who you are.

Try them for the next five days — your nervous system will thank you.
Check out the full article on the NBR website, or send me a DM and I'll flick you the link.

Executive Wellness Coaching

19/01/2026

16/01/2026

02/01/2026

22/12/2025

22/12/2025

19/12/2025

17/12/2025

15/12/2025

12/12/2025

10/12/2025

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05/12/2025

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