Bits and pieces

Bits and pieces

Bits and pieces

It would not be strange if I started talking right now about preserving ones health and well-being during the festive season. The information would be useful but I know that its quite likely you have heard it before. Inspiration and motivation are very handy to have as we sail through December getting ready for Santa but sometimes you need some practical tips and tricks to get onto the job. Mashable have compiled a couple of great lists, the “10 best Youtube Channels for Free Fitness Videos” and the “9 Best Healthy Diet Apps” I love a good list and both tick all the boxes.

Ready, Set … Go


The area of peak performance has fascinated me ever since I attempted, with disastrous results, to cycle the long and hilly 96 km in the Sydney to Wollongong race back in the 90’s. My performance on the day was spectacularly dismal due to my poor preparation on the day and complete lack of knowledge but the hard lessons I learned have never left me.

Performance is a funny thing though – it means different things to each of us and there is no doubt that it is one thing to perform but another to achieve success. It was this link between performance and success that inspired me to discover what some of the worlds top performers are doing in their lives to enable them to be at the top of their field. Innate talent and motivation are common threads but quite often they have physical or mental tactics and strategies that they have developed and honed over the years to gain an advantage, enabling them to get to and stay at the top of their field.

You may not be an international artist, award winning chef, prime minister or elite athlete but in the many roles you play in your everyday life you are expected to ‘perform’ from the minute your feet touch the floor each morning.

Ready, Set…Go is a treasure trove of inspiring stories of high performers both in Australia and internationally. But it’s not just about inspiration because you will discover valuable tips from these celebrities that you can apply immediately in your own quest for high performance in your health and life.

Fuel Watch


Strawberry Santas (courtesy of Healthy Food Guide Dec 2013)

Serves 20 Cost per serve $0.35


  • 20 medium to large hulled strawberries
  • 100g extra light cream cheese
  • 4-6 icing
  • 20 mini dark choc bits

Putting them together

  • Cut the top third off each berry and reserve. Stand berry bases on a serving platter
  • Beat cream cheese and icing sugar with an electric beater until smooth and creamy
  • Pipe or spoon 1 teaspoon of mixture onto flat tops of berries on platter. Top mixture with reserved berry tops. Use the smallest piping nozzle to pipe mixture onto the tip of each strawberry ‘hat’ to form pompom and onto chest to form button.
  • Use tweezers to place two choc bits, flat-side facing out, onto each cream face to form eyes. Refrigerate until ready to serve.

Ho, Ho, Ho!


Headphones silhouette against On-Air sign symbolising a podcast broadcast.
Headphones silhouette against On-Air sign symbolising a podcast broadcast.

Things have changed at 6PR and I have a new man in my life. Paul Murray had to leave me to go to Drive and the new dynamic duo is myself and Gary Adshead, formerly of the West Australian newspaper. We are on 882-6PR radio every alternate Wednesday at 10.30am on the Morning program. Gary and I discuss everything nutrition and performance and answer callers questions. The next broadcast is on 8th January 2014.

Is your team winning?

Are you looking for someone interesting, motivating for your next conference, forum, team meeting or client function? Sharing my expertise as a Performance Specialist and Dietitian is my passion.

Find out how your business can become a high performer by calling me on 0411 188 996, email or visit

Don’t forget to check out my blog for interesting info that I come across on a regular basis too.

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