I am a traveller. But what does that mean? Oddly I am discovering exactly what it means during a period of my life where growing a business, studying a course and a couple of other factors make travel impractical until, at least, early next year. For the first time since the pandemic lockdowns I don’t actually have a trip solidly in planning or, better yet, a plane ticket booked to somewhere like a carrot at the end of the proverbial stick to hasten my steps through the more mundane aspects of my day-to-day life. Yes, this is a self-imposed grounding, supposedly so I can focus on other priorities, but I find myself plodding.. my feet so itchy I feel the need to scratch and motivation is hard to come by without the anticipation of being elsewhere. And anticipation, although important, is but a small part of the equation. I am, quite simply, someone who thrives from spending time in far-flung places that are so very different to my home. Places where all five senses are bombarded with ‘different’, where the people are different, where my experience of otherness makes me different and every day comes with the promise of adventure. It fills my soul in a way I can’t fully explain and when I return I am brimming with enough new inspiration and ideas to keep me going.. for a few months, at least. Just to be clear, although comfortable, I am not super-wealthy. At least not by Sydney standards. I have been able to afford to travel regularly over the last decade because I have prioritised it. I drive a cheap older car and my fridge and microwave are sorely in need of updating, but when I think of the cost of replacing these items my brain automatically calculates the expense in ‘travel’ and I am suddenly reluctant to part with my hard-earned cash on things so mundane. To me, the latest gadgets are only stuff whereas travel is an experience and as experiences go it is the one that has given me so much. Sure, I can carry on about personal growth and resilience here.. and yes, travel has supported my development of those things… but the many perspective shifting experiences I have had (good and bad) have integrated into the bedrock of who I am and the desire for more borders on insatiable. Of course, the irony here is that in being literally grounded I am feeling slightly off-kilter - not particularly grounded in the more spiritual sense of the word. It's as if I am repressing a core part of my identity and being confronted with a stretch of staying put is no easy feat for me. I find myself preoccupied with thoughts of other places far too often - places I have been and places I wish to go. I have to be careful of not being irritating company as I have a tendency to talk too much about what is on my mind and the last thing I want to be is a name dropper of countries. There is also the fact that when so many of my transformative experiences have happened in other places telling a story without giving the context can be tricky. In my mind travel has become normalised - it is just something I do - but unless I want to become an even more annoying person than I already am, I should be careful not to operate under the assumption that it is something that everyone does. Travel has been a major part of my own journey to wellness, but everyone’s journey is different. So, how to get through the next eight months without the frustration of my self-imposed grounding being translating tiresome travel talk? To be honest, I may crack. In fact it will only take finding a small two week window for me to crack. But if I don’t find that window? Well, I guess I’ll just have to buy a new fridge. And yes. I will be grateful for it. Clare xxx

This weekend I took a break! Despite the epic amount of life admin I have to catch up on.. and that’s not even going into the housework.. I needed to just. Stop.  Before leaving to spend the weekend at my partners place on Sydney’s idillic northern beaches I looked at my MacBook.. went to place it in my bag as I usually would.. but my mind said.. Leave it.  Yes, it is only a month ago that I returned from my wonderful trip to Sri Lanka, but since then life has been full-on. Work has been busy and life has thrown a few curveballs - like my dog needing surgery and managing to remove his stitches despite the cone on his head. Cue race back to the vet for ‘repairs’ and a different type of cone. Not sure if it was more stressful for me or my dog.  So I’ve been juggling classes and clients, a miserable pooch while still trying to maintain my own mind body practices and nourish my relationships. After returning from my holiday I pretty much had to hit the ground sprinting because running wouldn’t have been fast enough. It’s been a tough month and Sri Lanka seems like a long time ago.  But the moment I reached for my MacBook was the moment I realised I needed time out. The tank was empty, so I left it. I literally needed to smell the roses, or, more accurately, the salt and sand of the seaside. I spent the weekend with my partner, walking on beaches, eating delicious food, taking and laughing… and I didn’t check my email once. It did me wth world of good.  I genuinely believe that recognising when we need time out from our day-to-day is an aspect of self-care that is equally important to other aspects such as maintaining our physical fitness routines, our meditation practices and all the other things we do to stay well (and sane) in our busy lives.  So when you find yourself in that space where you are overwhelmed, stressed out and feeling the grind of it all, give yourself permission to take time out and slow it down. Even if it’s just for a day or so. Your mind and your body will reap the benefits!  Clare Xxx

So, you’ve put in months of hard work at the gym and yoga studio, you’ve been mindful of your nutrition, dong your 10 000 steps a day and you’re thrilled with the results you’re seeing in yourself - both physically and mentally - and now you’ve booked that trip you’ve been looking forward to all year. Suddenly the flash of anxiety hits as you see yourself spending days supine on a sun bed by the pool consuming calorie-laden cocktails before moving onto a smorgasbord of whatever delicious local cuisine your chosen destination has to offer. The fear is real. You imagine yourself returning from your trip and having to re-start your journey from the beginning. Literally from the first step. The ‘how to stay fit on holidays’ conundrum is common. I’ve seen clients and friends grapple with it and I’ve certainly experienced it myself in times past. I travel a fair bit to far-flung places and I need to be in shape from the moment I return home as I’m likely to be working with clients and teaching group classes within a day or two of touching down. So as not to lose my gains - or my balance in front of a class - I’ve figured out some simple strategies to maintain my fitness while still enjoying the culinary pleasures of my chosen destination and getting in a bit of rest and relaxation as well. For a start, I walk. For me walking is the ultimate ‘slow travel’ approach to touring new places... and hiking through scenic wilderness is unbeatable. When you walk you notice the smaller details as well as the bigger attractions. What I don’t notice so much when I’m wandering through a magnificent city for the first time is the mind-boggling amount of steps I’m clocking up. I’m simply too engaged in the sensory feast of being in a new environment. Of course, all of this walking means that I can indulge a bit more than usual. The local cuisine is also a part of the sensory feast of a foreign destination and an important one at that. I delight in tasting the food of other cultures and I’ll shamelessly wash it down with a few glasses of wine if it’s on offer. This doesn’t mean I don’t get in some rest and relaxation. I will plan my days in ‘blocks’, generally dictated by the weather of my destination and what I want to see. For example, in the tropics I will be out and about exploring up until mid-morning, returning to my accommodation when the heat becomes unbearable where I’ll chill out doing whatever I feel like until venturing out again in the late afternoon and evening. In colder climates I’m more likely to be out during the ‘warmer’ parts of the day… and, yes, I put ‘warmer’ in inverted commas because places like Stockholm in the middle of Winter just aren’t.. but I still get out. It’s worth noting here that appropriate clothing for the climate you’re travelling to is worth the splurge.. as are decent shoes. So what about strength work, you ask? All this walking is great, but it doesn’t do much to maintain sculpted biceps. Personally, if I’m going away for two weeks or less, I actually don’t worry about it too much. A lot of experts advise the occasional short break from strength training and I’ll just view my holiday as my break. As long as you get back to your usual workout routines upon your return, not much will change. Flexibility, on the other hand, is non-negotiable - especially with all the extra walking - so even on a short break I’ll make sure I do a twenty minute yoga practice approximately every other day. It’s less than I’d do at home, but enough to maintain my flexibility in the short-term. I’ll also throw in a few balance poses just to make sure I don’t fall over while teaching my first class when I return. If I’m going away for longer than a fortnight, I need a slightly more comprehensive plan than simply walking and stretching. For these trips I will tend to do what I think of as my “workout in a box” (it only takes about half an hour and it covers all bases) and I’ll do it approximately every second day. It essentially involves: 3-4 sun salutations to warm up. Squats and lunges for glutes and thighs. A balance pose. Down to the floor for some Pilates-style core work. Pushups and tricep dips for arms and upper body. Possibly a plank or two. Winding down with some yogic stretches on the floor covering hips, a backbend, a twist and a few stretches for arms and upper body. Savasana. Okay, not essential if you’re just after the exercise benefits. But I’m a yoga teacher. I can’t help myself. I’ll vary my “workout in a box” depending on the time I have (I’m on holiday after all) and the only equipment needed is a mat (although a towel on the floor will do in a pinch). Foldable mats are fantastic these days, my favourite is by Manduka Pro - it’s light and takes up very little suitcase-space, but it gives you a bit of cushioning and actually feels like a mat. It’s worth mentioning that a lot of destinations offer the opportunity to enjoy physical activities that are not so easily accessible at home. Wherever you are, check out what’s on offer - snorkeling, kayaking, stand-up paddle boarding, surfing, skiing, snowboarding, rock climbing - all make for a great workout and add to the sense of novelty. If you’re visiting a city why not take a dance class or try a new type of group exercise experience. Travel is a great opportunity for trying new things as you’re already in a more adventurous (and less self-conscious) headspace. You may even discover a new passion. When it comes to indulgence when I’m away for more than a fortnight, well, I’ll still eat the pastries or the curries or whatever deliciousness is in the vicinity… but I will be more mindful of portion sizes and limit my consumption of alcohol. Plus I endeavour to eat in alignment with how much energy I’ve expended throughout the day. Basically I aim to enjoy a bit of everything without overindulging. Fact is, a week or so of over-indulging won’t make much of a dent in your gains… but a month or so will. So, there it is. That’s how I maintain my fitness while travelling. It’s all about keeping it simple and time-limited so you can enjoy the wonderful location you are visiting. I think my final words of wisdom on this would be; if you’re into scales and tape measures, wait until you’ve been back for a week or two before you go weighing yourself or measuring your waistline. Especially if you’ve just gotten off a flight. Plane trips, particularly the long-haul variety, cause bloating and fluid retention. Do your self-esteem a favour and give your body time to adjust. Hope you find these tips useful! Clare xxx

When we think about the causes of personal burnout, what usually comes to mind is toxic workplaces, excessive family demands, financial stress, responsibility overload and tough life challenges. And yes. Before I go on, I will say that all of these things can lead to mental and emotional burnout. But it is worth considering how our mindset may be a contributing factor to our own burnout risk. We all know those people who seem to sail through life’s challenges and calmly come out the other end, dust themselves off and optimistically move on with their lives. It is this kind of resilience I used to envy… and still do, to a degree, as I am a work in progress when it comes to shifting my burnout mindset. What is a burnout mindset? Well, as I see it, burnout mindset is composed of internal traits that make external challenges significantly more difficult to navigate… and move on from. As follows: Perfectionism. When we are setting standards that we can barely live up to - let alone anyone around us - and constantly shifting the goal posts of success, the result is an ever-present feeling of being let down by ourselves and others. People-pleasing. I have touched on this in a former post. Suffice it to say that you are not going to please all of the people all of the time. Not everyone you meet is going to like you. Desperately attempting to keep everyone happy is exhausting and that is exactly what you will end up being if you try. Lack of boundaries. Boundaries are the ultimate form of self-care. Without appropriate boundaries people, our workplaces, family and friends will take advantage of us… and for the most part, they will not even realise they are doing so. You can’t really blame others if you have made being the ‘yes’ person, the person who’ll always be there, step in or pick up the slack, part of your identity. But if you are feeling constantly drained by the demands of others, it’s probably time to consider your boundaries. Overactive inner critic. If your internal voice is criticising your every move you don’t really need that toxic boss, overbearing parent or so-called ‘friend’ to be doing so. Problem is, if they do start bullying you, you’re more likely to believe what they are saying because your own ‘inner bully’ agrees. With an over-active inner critic you are effectively living in a state where you are constantly in fear of doing… and in fear of not doing because the biggest fear is that you will get it wrong. Anxiety-inducing… and, ironically, not the best headspace for making decisions. An inability to move on. Life loads us up with enough stuff in the present. Dragging a motherload of trauma from every bad thing that has ever happened in your life will add an enormous weight on top of whatever it is you are navigating now. Learning to let go is one of the best gifts we can give ourselves. So, there are my thoughts on the burnout mindset. I will be expanding on some of the above points in future posts, but our capacity to make positive changes in ourselves, and our lives, usually begins with awareness. Do a bit of honest reflection and ask yourself if any of the above traits are contributing to your stress levels and have a think about how you can change the narrative. Clare Xxx

Whatever you do in life do it for you. Do what is connected to your own desires. Develop your own interests, dream your own dreams and be yourself. I spent way too many years of my life making decisions based on how other would perceive me. I wanted to be liked. I was seeking approval - from my parents, my peers, my colleagues, society in general - and I’m not just talking about which shoes to wear with an outfit. Some of these decisions were big and impacted the direction of major areas in my life - such as career, relationships and, ultimately, my wellbeing - for many years to come. And you know what? A lot of these decisions were wrong for me because my focus was more on enhancing myself in the minds of others as opposed to my own. Life as a people-pleasing machine takes its toll. There is the simple fact that you can’t please all of the people all of the time so you tend to be constantly on the lookout for the next thing or achievement that will impress whichever cohort you believe you are “letting down”. Living like this takes a lot of energy… so much so that you gradually lose touch with your own dreams and desires. Every so often your almost forgotten authentic self might emerge in the chaos of your mind reminding you of things you’d love to do, dreams you once had, only to be repressed with a reprimand to not be ridiculous and the ever-present fear of what others might think. It is an unfulfilling, dispiriting way to exist that eventually takes its toll. For me, that was depression… and one of the many lessons I learnt is that: Allowing your happiness to rely on the approval of others is like outsourcing your most valuable asset to the most unreliable and unpredictable team in existence. Trying to gain approval of others is like taking appeal pot-shots in the dark because we do not really know what is going on in their minds - their motivations, their traumas, their triggers - and maybe they don’t either. So you may as well learn to be okay with the fact that not everyone is going to like you and get on with following your dreams. And yes, as humans we are conditioned to want people to like us and be part of “the tribe”. But I have found as I’ve gradually let go of my approval-seeking, people-pleasing side, the more headspace I’ve had to connect with my authentic self, know what makes me happy and make decisions based on that knowledge. Our decisions carve our path in life and when we make life choices that are aligned to our true selves we increasingly encounter people who genuinely resonate with us. Essentially, we find “our tribe”. Clare xxx

At times we need to focus on on restoring our energetic boundaries. In Yoga our anatomy is not limited to our physical body, it includes our subtle body and our energetic boundaries are the extension of our subtle body beyond the boundary of our physical body.  Through the practice of yoga, especially pranayama and meditation, we gradually gain an awareness of our personal energetic boundary. This boundary is unique to us, however it is far from static and can be influenced by the energetic boundaries of those around us. We have all had the experience of walking into a room where everyone is smiling and outwardly amicable, but the tension is so high you could cut the air like a knife. Cliched, I know, but what you are sensing are other people’s energetic boundaries and, in turn, they are sensing yours. You are essentially bringing your energy into the room and adding it to the mix. From this little analogy we can see why it is important to take care of our energetic boundaries by working on the subtle body from the internal to the external. When our energetic boundaries are in good shape, we are literally putting our good vibes. It has been my personal experience that when my energetic boundaries are in good shape, it is much easier to maintain other types of healthy boundaries; that being the more prosaic kinds that I have described over my last few posts, pertaining to our physical, emotional, intellectual, time, material and mental boundaries. Our subtle body and energetic boundaries influence our capacity with all other boundaries, and, of course, our practical boundaries are what protects our subtle body and energetic boundaries.  When we go through challenging times in life where our energetic boundaries are knocked about a bit, we become tired, unwell, emotionally depleted and less capable of maintaining our practical boundaries, which further depletes our energetic boundaries. Basically, it’s a negative feedback loop.  What do we do when we find ourselves becoming depleted in this way? When my energetic boundaries need a top up, I find one of the best ways is to immerse myself in nature. According to many Eastern Philosophies, all matter living and non-living, is surrounded by an energy. So, on a low-vibe afternoon a few weeks back, I stood by the sea, bare feet on the rocks. I allowed my mind to calm and saw my feet grow roots, extending deep into the earth. I allowed my energy to expand out from my body becoming at one with the beautiful surrounds and was nourished in return, breathing in the smell of the ocean, the foliage and sea life. As I eventually drew my energetic boundaries back towards myself they bought with them the ancient energy of the sea and earth. As I retraced my footsteps along the beach I felt calm, clear and energised. I had literally raised my vibration.  Journaling exercise: Reflect on a place in nature that restores you energetic boundaries. Using free-flow writing capture the scenery, the smells, the textures… the everything. You might also like to create an intention around spending time in this place when you need to. Maybe take it a step further and create a personal meditation to support you in connecting  with this place and replenishing your energy from your surrounds.  Clare xxx

Also known as adaptive yoga - accessible yoga is all about creating a yoga practice that is appropriate for people with a disability or mobility issues. Accessible yoga may involve utilising chairs, bolsters and other props to ensure a practice that is appropriate, safe and respectful of physical limitations. Aqua yoga is increasingly becoming one of my favourite methods of providing an accessible yoga practice. The water naturally supports joints allowing clients to explore their range of movement and practice balance poses with a far more safely than on solid ground. People with mobility issues often find aqua yoga to be an uplifting experience as they can explore mindful movements with a greater sense of freedom and curiosity without the fear of falling. And best of all, it's great fun! Contact me if you'd like to explore aqua yoga, chair yoga or other adaptive yoga methods. I can tailor a session private class based on individual preferences and abilities and may also be booked for group classes. Because yoga really is for 'every body'. Clare x

Lately I’ve been pondering how our thoughts create our reality and, of course, the good old law of attraction. Since emerging from the pandemic lockdowns my life has been going through an amazing, dynamic and creative phase. I have stopped shelving dreams, stepped out of my comfort zone and made a lot of changes. I am probably happier with myself and my life now, than I have ever been!  At the same time, I am aware that the decisions I make now about what I choose to focus on, and where I direct my energy, will shape my future for  years to come. If anything, I have way too many options. I feel like I’ve fallen into one of those ‘choose your own adventure’ books that were around in the 1980s. Scary much? I’m f***ing terrified. So yes. I’m certainly endeavouring to be mindful of my thoughts (if not, my language). When it comes to how our thoughts create our reality, modern psychology often works with the cognitive behavioural triangle - essentially a cyclical model of how our thoughts influence our behaviours, which influence our emotions which, in turn influence out thoughts, and so on. At the simplest level, Cognitive Behavioural Therapy (CBT) involves working with someone over a period of time to change the thoughts and behaviours that are enhancing negative emotional states. Different strategies and tools may be used, however the length of time a person engages in CBT tend to depend on how embedded, or hardwired, those thoughts are. How deeply those thoughts have become beliefs.  Jennice Vilhauer explains that when we think certain thoughts over and over, they become beliefs, hardwired into our own  truth. And our truth, is our reality. Consider the following excerpt: “…the brain's selective filtering system, often referred to as  priming , works on an activation/inhibition model, when the brain is primed by a certain belief to look for something, it shuts down competing  neural  networks, so you actually have a hard time seeing evidence to the contrary of an already existing belief. That’s why people who are depressed see a more depressing world. It’s also why you are so convinced that your view of the world is the “truth.” What most people don’t realise is they are participating in creating their own version of the truth.” Reference: https://www.psychologytoday.com/au/blog/living-forward/202009/how-your-thinking-creates-your-reality So basically, over time our thoughts - that inform our beliefs - are actually changing our neural networks. This affects everything we view as “reality”… our self-concept, how we perceive our environment, our expectations and what we believe to be possible. When considering that everything from our day to day actions to our big life decisions and ambitions is based on what we view as reality, the value of learning to watch our thoughts - and make adjustments as needed - is clear. The challenge is in the ‘how’. Fortunately, over time we can change our neural networks, effectively re-wiring our brains. The first step is to simply become aware of the power of our thoughts and the role they play in writing the story that is our life.  Journaling and meditation are great tools for developing the skill of watching our thoughts. I’ve personally found a regular practice of free-flow writing to be particularly useful - simply allow your thoughts to spill out onto the page… don’t worry about grammar or punctuation don’t, well, overthink it. At times it can be surprising what your mind dumps on the page, and triggering, but it provides a starting point for cultivating awareness of thoughts that are not aligned to the life you want to be living… and the greater your awareness, the more empowered you are to challenge thought-patterns, and beliefs, that are not working for you.  Clare xxx