In this episode of our Mindful Moments series, we transform an everyday routine into a practice of mindfulness with the tip "Mindful Handwashing." We guide you through the process of turning something as simple as washing your hands into an opportunity for calm and presence. Start by tuning into the temperature of the water as it flows over your hands, noting whether it's warm or cool. As you lather the soap, focus on its texture, the smooth glide over your skin, and the soothing sounds of water and bubbles.

This brief practice offers a chance to reset and clear your mind, embracing the cleanliness and refreshment it brings. We explore how these mindful moments, repeated throughout the day, can significantly enhance your awareness and provide quick, rejuvenating breaks that help anchor you in the now. Join us to discover how even the simplest actions can enrich your day with mindfulness and a sense of renewal.

Embracing these small mindful practices each day can lead to decreased stress and a deeper sense of happiness.

For more mindfulness ideas, head over to our ebook with 24 Simple Mindfulness strategies: https://fitmindfitbody.co/books/

Help us spread the mindfulness:

1️⃣ If you're enjoying our podcast, please leave a like and review. Your support helps others discover the joy of mindful running.

2️⃣ Have a story or know a runner who'd be perfect for our podcast? Reach out to us on Facebook/Instagram or email (Michelle @ FitMINDFitBODY .co ).

Don’t miss a single episode. Sign up for our email alerts.

In this episode of the FitMIND FitBODY podcast, I chat with the energetic and inspiring Robina Juanir. Robina shares her unique journey from growing up in the Philippines to finding a love for running in Australia. Her story begins in a small, isolated area where sports were not a big part of her life. However, her dedication to academics led her to explore various activities, including sports, to maintain her grades.

After moving to Australia, Robina discovered running through park runs with her family. She quickly became hooked, finding joy and motivation in each run. Despite initially starting running to spend time with her kids, she soon set ambitious goals, even completing a 100-kilometer trail race. Robina’s enthusiasm and dedication are truly inspiring, showing that it’s never too late to start running and achieve big goals.

Tune in to hear Robina’s incredible journey, her insights on running, and her practical tips for beginners. Whether you’re new to running or looking for inspiration, Robina’s story will motivate you to lace up your shoes and hit the pavement.

Robina’s Running Tips: 1. Start Slow: Begin with a mix of walking and running. This helps build endurance gradually without overwhelming your body. 2. Enjoy the Process: Focus on the joy of running rather than setting strict goals. Enjoy the movement and the experience. 3. Listen to Your Body: Pay attention to how your body feels. If you need to slow down or walk, do so. 4. Don’t Compare: Avoid comparing yourself to others. Everyone’s running journey is unique. 5. Stay Motivated: Find what motivates you, whether it’s setting small goals, exploring new routes, or running with friends and family. 6. Consistency is Key: Regular runs, even short ones, help build a habit and improve fitness over time. 7. Embrace the Community: Joining a running community can provide support and encouragement. 8. Adapt to Your Environment: Be flexible and adapt your running to different environments, whether it’s trails or roads. 9. Recovery is Important: Take rest days and allow your body to recover, especially after long runs or races. 10. Celebrate Small Wins: Acknowledge and celebrate small achievements along your running journey.

A couple of BIG favours: 1) please like and review this podcast so more people will discover it :) 2) come on the podcast and talk about your running journey and/or refer someone you’d love me to interview (whether you know them or not :) ) Lets not keep the power of running a secret any more! Hit me up on Facebook/Instagram (FitMIND FitBODY) or send me an email - Michelle @ FitMINDFitBODY .co

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In today's episode of our Mindful Moments series, we delve into the comforting ritual of "Savour Your Morning Beverage." Whether it's coffee or tea, this practice is all about immersing yourself in the entire process. We start by guiding you through choosing your beverage and engaging in the mindful preparation, from smelling the inviting aroma during brewing to pouring it into your favourite cup.

Feel the warmth transferring to your hands and take a moment to admire the colour and the steam dancing above the cup. As you sip, concentrate on the taste, the warmth, and the soothing journey down your throat. We explore how turning this daily routine into a mindful ritual can provide a moment of peace and a grounding presence to begin your day on a positive note. Join us as we learn to start our mornings by truly being present in the simplicity and pleasure of our first drink of the day.

Embracing these small mindful practices each day can lead to decreased stress and a deeper sense of happiness.

For more mindfulness ideas, head over to our ebook with 24 Simple Mindfulness strategies: https://fitmindfitbody.co/books/

Help us spread the mindfulness:

1️⃣ If you're enjoying our podcast, please leave a like and review. Your support helps others discover the joy of mindful running.

2️⃣ Have a story or know a runner who'd be perfect for our podcast? Reach out to us on Facebook/Instagram or email (Michelle @ FitMINDFitBODY .co ).

Don’t miss a single episode. Sign up for our email alerts.

In this episode of the FitMIND FitBODY podcast, I chat with the dedicated and enthusiastic Brad Smithers. Brad shares his inspiring journey from an enthusiastic beginner to a seasoned runner who has completed numerous marathons and ultra-marathons. He emphasises the importance of enjoying the journey, not just the destination.

Brad talks about how he started running, the challenges he faced, and his love for long-distance events. He recalls his early days of bushwalking with his family and how it sparked his interest in endurance activities. His story is a testament to the power of consistency and dedication in achieving long-term running goals.

One of the highlights of this episode is Brad’s recounting of his experiences with various marathons and ultra-marathons, including the famous Six Foot Track and the Gold Coast Marathon. He shares valuable tips on training, staying motivated, and the importance of having a support system in the running community.

Brad also discusses the joy of trail running and the sense of camaraderie it brings. He highlights how the running community supports each other, regardless of whether you are a beginner or an elite runner. His insights into the mental and physical benefits of running make this episode a must-listen.

Tune in to hear Brad’s incredible stories and gain insights into how running can be a powerful tool for personal growth and community building. Whether you’re a seasoned runner or just starting, Brad’s enthusiasm and practical advice will inspire you to lace up your shoes and hit the trails. The charity Brad helps run - Run Against Violence - https://www.runagainstviolence.com/ Book - Comfort Crisis (Michael Easter) - https://amzn.asia/d/g4npObg Book - Outlive (Peter Attia) - https://amzn.asia/d/2G3oOks

Brad’s Running Tips: 1. Start with Small Goals: Brad emphasises setting small, achievable goals when beginning your running journey. It’s important not to aim too high initially, such as trying to run a marathon in your first week.

2. Consistency is Key: He advises being consistent with your training. Regular runs, even if they are short, help build endurance and make running a habit.

3. Find What Works for You: Brad highlights the importance of finding a training routine that fits your lifestyle and personal preferences. Everyone is different, so what works for one person might not work for another.

4. Listen to Your Body: Paying attention to how your body feels during and after runs is crucial. It’s important to push yourself, but not to the point of injury.

5. Incorporate Variety: Including different types of runs, like sprints and hill training, can improve your overall running performance and keep your training interesting.

6. Use Mantras: Brad suggests using mantras or positive affirmations to stay motivated during tough runs. This mental trick can help you push through difficult parts of your training.

7. Embrace the Community: He talks about the benefits of joining a running community or club. Running with others can provide motivation, support, and a sense of camaraderie.

8. Acknowledge Pain and Growth: Understand that some discomfort is part of the growth process. Recognise when pain is a signal to slow down and when it’s a natural part of building strength and endurance.

9. Set Multiple Goals: Brad recommends having A, B, and C goals for races. Your “A” goal is your ideal outcome, “B” is a solid achievement, and “C” is the minimum you aim for. This approach helps you stay motivated and adaptable.

10. Focus on Enjoyment: Above all, Brad stresses the importance of enjoying the running journey. The process should be fulfilling and fun, not just about hitting milestones.

**A couple of BIG favours: 1) please like and review this podcast so more people will discover it :) 2) come on the podcast and talk about your running journey and/or refer someone you’d love me to interview (whether you know them or not :) ) Lets not keep the power of running a secret any more! Hit me up on Facebook/Instagram (FitMIND FitBODY) or send me an email - Michelle @ FitMINDFitBODY .co

Don't miss an episode of the FitMind FitBODY Podcast. Sign up to our email list and get notified when new episodes are released.

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In this episode of our Mindful Moments series, we explore the practice of "Conscious Clothing Choice," a way to bring mindfulness into your morning routine. The tip encourages you to dress with intention by paying close attention to the colours, textures, and feel of your clothes as you select them. We'll guide you through the process of appreciating the fabric and design of each garment as you get dressed, and to be fully present with each action—whether it's slipping on a shirt, fastening buttons, or pulling up your socks.

Notice not only how each piece feels against your skin but also how it affects your mood and self-perception. This mindful approach to choosing your attire can enhance your awareness, boost your confidence, and set a positive, intentional tone for the rest of your day.

Join us to discover how mindful dressing can impact your daily life, helping you feel more grounded and connected from the moment you start your day.

Embracing these small mindful practices each day can lead to decreased stress and a deeper sense of happiness.

For more mindfulness ideas, head over to our ebook with 24 Simple Mindfulness strategies: https://fitmindfitbody.co/books/

Help us spread the mindfulness:

1️⃣ If you're enjoying our podcast, please leave a like and review. Your support helps others discover the joy of mindful running.

2️⃣ Have a story or know a runner who'd be perfect for our podcast? Reach out to us on Facebook/Instagram or email (Michelle @ FitMINDFitBODY .co ).

Don’t miss a single episode. Sign up for our email alerts.

In this episode of the FitMIND FitBODY podcast, I had the pleasure of chatting with Liz Van Don Dongen. Liz, a dedicated runner and physiotherapist, shares her incredible journey and the profound impact running has had on her life. Growing up in Hobart, Liz was always active, participating in various sports and embracing the joy of movement.

Liz’s passion for running deepened as she traveled and lived in different parts of the world. She used running as a way to explore new environments, stay fit, and manage stress. Despite being born with cystic fibrosis, Liz has achieved many running goals, demonstrating remarkable resilience and determination. She emphasises the importance of slowing down and appreciating the privilege of being able to run. Liz believes running is a spectrum, from walking to jogging, and encourages everyone to find their own pace and enjoy the process.

Throughout our conversation, Liz offers valuable tips for beginners. She advises new runners to take it easy, listen to their bodies, and not to compare themselves to others. Instead, focus on personal progress and the joy of running. Liz also highlights the importance of finding motivation, whether it’s through setting small goals, exploring new routes, or simply enjoying the beauty of nature.

Liz’s story is not just about running; it’s about connecting with nature, building meaningful relationships, and staying grounded through physical activity. She shares how running has brought richness to her life, providing a sense of adventure and a way to overcome challenges. Liz’s insights are inspiring and relatable, making this episode a must-listen for anyone interested in running or looking for motivation to stay active.

Tune in to hear Liz’s inspiring journey, her practical tips for beginners, and her thoughts on the importance of a balanced life. Whether you’re a seasoned runner or just starting out, this episode is packed with wisdom and encouragement. A couple of Liz’s quotes:- “You don't have to be great to start, but you have to start to be great!” ~ Zig Ziglar “Start where you are, use what you have, do what you can” ~ Arthur Ashe

Liz’s Running tips: 1. Start Slow: Liz emphasises the importance of starting slow. Running doesn’t have to be about speed; it can be a mix of walking and jogging as you build up your endurance.

2. Enjoy the Process: She advises enjoying the journey and not setting strict parameters. Move how your body wants to move, whether that’s jogging or walking.

3. Listen to Your Body: Pay attention to how your body feels. If your mind wants you to jog but your body says no, then listen to your body and vice versa.

4. No Rules: Liz highlights that there are no strict rules in running. It’s important to find your own rhythm and not be constrained by what you think running should look like.

5. Running is a Privilege: She reminds us that running is a privilege and it’s important to appreciate that we have bodies capable of carrying us through this activity.

6. Be Consistent: Consistency is key. Regular runs, even short ones, help build endurance and create a routine.

7. Find Motivation: Motivation can come from various sources, like setting small goals, exploring new routes, or enjoying nature. Finding what motivates you is crucial to maintaining a running habit.

8. Set Goals: Having clear, achievable goals helps keep you motivated. It can be anything from completing a certain distance to simply enjoying your run.

9. Embrace Community: Being part of a running community can provide support and encouragement, making the running experience more enjoyable and sustainable.

10. Balance Life and Running: It’s important to have a balanced life. Liz emphasises having interests and careers outside of running to stay grounded and resilient.

11. Track Progress: Keeping track of your progress can be motivating. Liz used running as a way to monitor her health and fitness levels.**A couple of BIG favours: 1) please like and review this podcast so more people will discover it :) 2) come on the podcast and talk about your running journey and/or refer someone you’d love me to interview (whether you know them or not :) ) Lets not keep the power of running a secret any more! Hit me up on Facebook/Instagram (FitMIND FitBODY) or send me an email - Michelle @ FitMINDFitBODY .co

Don't miss an episode of the FitMind FitBODY Podcast. Sign up to our email list and get notified when new episodes are released.

https://fitmindfitbody.co/podcast/

In today's episode of our Mindful Moments series, we focus on "Mindful Tooth Brushing," a tip that transforms an everyday habit into a practice of mindfulness. We delve into how to begin this routine by first acknowledging the scent and texture of your toothpaste, then moving on to the sensations as you brush—tasting the toothpaste, feeling the bristles against your gums, and listening to the sound of brushing. We guide you through focusing on each stroke, the methodical circular motions, and how to systematically reach each section of your mouth. By remaining fully present during this routine task, you can clear your mind, let go of distractions, and start your day with a fresh sense of calm and clarity. Tune in to learn how a simple act of brushing your teeth can become a cornerstone for daily mindfulness.

Embracing these small mindful practices each day can lead to decreased stress and a deeper sense of happiness.

For more mindfulness ideas, head over to our ebook with 24 Simple Mindfulness strategies: https://fitmindfitbody.co/books/

Help us spread the mindfulness:

1️⃣ If you're enjoying our podcast, please leave a like and review. Your support helps others discover the joy of mindful running.

2️⃣ Have a story or know a runner who'd be perfect for our podcast? Reach out to us on Facebook/Instagram or email (Michelle @ FitMINDFitBODY .co ).

Don’t miss a single episode. Sign up for our email alerts.

In this episode of the FitMIND FitBODY podcast, I interview the talented and inspiring Milly Clark. Milly shares her story of growing up in St. Leonard’s, near a track that sparked her love for running. From a young age, she was always active, playing various sports and participating in little athletics every Saturday.

Milly talks about her early years and how she loved the excitement of collecting patches and setting personal goals in athletics. She admits she hated cross country because of the long-distance pain, but she loved the quick, intense effort of shorter events.

As Milly grew older, she continued to pursue her passion for running, even as her family moved around the world. She ran in Germany, Indonesia, and the USA, adapting to new places and using running as a way to cope with homesickness and stress.

Milly’s dedication to running led her to compete in various marathons and even qualify for the Olympics. She shares the thrill of her first marathon in Amsterdam, where she exceeded her own expectations and realised her potential to compete at the highest levels.

Throughout our interview, Milly emphasises the importance of setting goals, staying motivated, and enjoying the process of running. She also highlights the significance of having a balanced life, with interests and careers outside of running, which helped her stay grounded and resilient.

Tune in to hear Milly’s incredible journey, her insights on running, and how she balances her passion for the sport with her career as a teacher. Whether you’re an aspiring runner or simply looking for inspiration, this episode is packed with valuable lessons and motivating stories. Milly’s Running tips:

1. Start Slow: Milly emphasises the importance of starting slow and steady. Just like the story of the tortoise and the hare, she believes slow and steady wins the race. It’s important not to try to do too much too soon because your body needs time to adapt.

2. Be Patient: Understand that adapting to running takes time. Don’t get frustrated if progress seems slow; patience is key to preventing injuries and staying motivated.

3. Don’t Stress About Missing Runs: If you miss a run, it’s not the end of the world. Milly shares that missing one run won’t ruin your progress, so it’s okay to be flexible with your schedule.

4. Enjoy Running: The most important thing for beginners is to enjoy running. Make it a fun and enjoyable activity rather than a chore.

5. Avoid Comparisons: Milly advises against comparing yourself to others. Everyone is on their own journey, so focus on your own progress and goals.

6. Set Small Goals: Setting small, achievable goals can help keep you motivated. Whether it’s improving your park run time or participating in a running festival, these goals can give you something to strive for.

7. Control What You Can: Focus on what you can control, such as your own training and effort, rather than worrying about others’ performances.

8. Be Organised: Milly mentions the importance of being organised. For example, laying out your running clothes the night before and having your meals prepped can make it easier to stick to your routine.

9. Stay Consistent: Consistency is crucial. Even if you run every day or have a regular training schedule, it’s important to keep up with it to see progress.

10. Embrace Variety: While Milly prefers road running, she acknowledges the benefits of trying different types of runs, like trails or cross-country, to add variety and challenge to your routine. **A couple of BIG favours: 1) please like and review this podcast so more people will discover it :) 2) come on the podcast and talk about your running journey and/or refer someone you’d love me to interview (whether you know them or not :) ) Lets not keep the power of running a secret any more! Hit me up on Facebook/Instagram (FitMIND FitBODY) or send me an email - Michelle @ FitMINDFitBODY .co

Don't miss an episode of the FitMind FitBODY Podcast. Sign up to our email list and get notified when new episodes are released.

https://fitmindfitbody.co/podcast/