I don't know about you, but if you have ever woken up to a radio alarm that is set to go off when the news is on, it can be quite confronting. One minute your in a dreamlike state, and the next you are picturing shootings, natural disasters or any of the many distressing images that the news are reporting on that day. Several years ago, before I knew any better, this is how it was for me. For months we used to wake up like this. To a radio alarm where I had no control of the first few thoughts of my morning. I'd start my mornings stressed and anxious thinking the world was a bad place. I can't believe it too me so long to say, Enough! I want to control the first few thoughts that come into my mind each day. It wasn't hard to fix. We simply bought a new alarm clock that first starts with a soft light turning on, before starting it's slowing increasing in volume song.

It got me thinking of how often this happens at other times of the day. I started to notice times where I was exposed to negative conversations and situations without being aware of them. Once I became aware, most of the time, they were easy fixes. I either changed my habits so I wasn't in that environment or I choose only to engage in conversations that lifted rather than lowered my energy.

Social media has also been a little like that as well. We all know how the algorithm works. You clink on one thing in google only to finds you social feed inundated with whatever product or topic you showed interest in. It can start to feel like whatever you think gets reinforced over and over again to a point that you can make anything feel true. I am always very careful what I choose to engage in on any of my devices. 

We have to watch and filter our minds like we do our water. 

This was really bought home to me when I was gifted a copy of Mans search for meaning written by Viktor Frankl which recounts his harrowing experiences in Nazi concentration camps during World War II. While enduring severe hardship and deprivation, Frankl made a powerful observation: some prisoners were still able to find purpose and maintain dignity by nurturing others, upholding ethics, and envisioning life after liberation.Drawing from these experiences, Frankl outlines his logotherapy approach, which centers on the human drive to discover life's meaning. Frankl argues that even in the bleakest circumstances, individuals can take responsibility and choose their own thoughts, finding fulfillment by rising above superficial wants and committing to something greater than the self.

It is a very powerful read, and boy oh boy and I incredibly grateful to have been able to read it!

They say people come into your life for a reason, a season or a lifetime. I love this and feel it is so true for me. Over the years, I have had many friends come and go for various reasons. Not that I lose them as friends, simply our paths change, and we don't catch up as often as we used to. Friendships change after we leave school, college, workplaces or because of lifestyle or sporting interest changes.
What I am most grateful about at the moment is remembering why I love my friends here so much! I am being reminded every day and I am so happy. The last few years have been incredibly busy, and I was rarely home in daylight. I had said 'no' to way too many girls weekends, lunches and activities because of work, so it is such a joy to now be able to say 'YES'! I'll be there
Right now, I am being reminded everyday of why friends matter so much, and how each one of them has a purpose in my life. One goes hard on the rugby field and reminds me how tough we are. Some give everything for others and remind me how to care. One is wild and crazy and doing big audacious things which remind me to go for my own big audacious goals. Some are steady, consistent and always there which remind me to keep showing up. Some collect the group and bring everyone together which reminds me we need a team. One is getting up after tough news which reminds me we are resilient and some come to me for guidance and to talk things through which reminds me, I am enough, and I too, can be of service to my friends.
However I look at it. My friends make me who I am. I am very careful to choose my friends and who I allow into my life as we need people around us who are going to lift us not drag us down. I choose to keep only those who want to fly, close.
Whether you are an athlete or parent, coach or councillor, the people around you matter. And when you find those wonderful people who are equally there for you as you are them, whether they stay for a reason, as season or a lifetime, love them like your life depends on it. Because in a way, your best life does

The Ah-ha Moments
I love how an Ah-ha moment can instantly transform your life. Something clicks, and you suddenly 'get it.' What I love even more is that, after the initial moment of clarity, growth follows over time—a depth and breadth of understanding. Your knowledge evolves as you experiment, develop, and gain confidence in the initially learned concept.
This past week, I experienced several Ah-ha growth moments, all revolving around the concept of creating clear and concise patterns that are easily understood. One was with my horse, Mr. B, and the other with our new Jack Russell, Lucy.

Mr. B has had issues with machinery in the past—lawnmowers, tractors, and the like. While he has made significant progress in other areas, I needed to address this because it wasn't helpful when he nearly jumped the fence to escape a lawnmower 50 meters away from his paddock. In the past, I used treats and often carried them in my pocket. However, since working with the TRT method, I've realized that using treats shifts the horse's focus from feeling his own body to thinking about the treat. It also made me aware of my inconsistency with the treat/reward system. For a horse, it becomes even more challenging to associate the reward with the action when sometimes he receives a treat and sometimes not, let alone when he gets a treat just for looking at me with those oh-so-cute eyes.

I remember the first time I learned about Pavlov’s theory in animal training. After the initial Ah-ha moment, I realized there was so much more to it. The hard part, though, is me—needing to be consistent and not give in to giving him treats just because they are in my pocket and he gives me a cute little nudge asking for one. It's me who needs to be a better trainer.

The second moment of deeper clarity was with my little Jack Russell, Lucy, who, until recently, wasn’t allowed to sleep on my husband’s and my bed. This is because I LOVE my sleep and enjoy spreading out, taking up ¾ of the bed, leaving only a little space for my poor husband. There simply isn’t enough room for a squirmy, fidgety little four-legged friend wanting her share. Since we made it a rule from when she was a little pup, Lucy never questioned it. That was just how things were—until they weren’t…
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The progression from ‘her bed’ by the fire was a slow and clever one, and one that I knew from the beginning was heading in the wrong direction. However, I chose to let it progress. Why, you ask? Because she was cute, and I pretended in my head that it wasn’t going to be a problem. She started by making my daughter’s bed her own while my daughter was home for university break through cute eyes and subtle cuddles. My husband then went away for a few days, the same day my daughter returned to university. On the first night, Lucy asked if she could hop up on the bed while I was reading, which I allowed—first fail. I missed both my husband and daughter, and she was so sweet cuddled up beside me. I did send her back to her bed before I went to sleep, though. Nights two and three started the same, but this time she didn’t return to her bed when I went to sleep. Sure enough, within four short days, Lucy had made her way onto our bed. However, It only took one restless night with a squirming Jack Russell next to me to decide this was not happening. Enough—I'm done—you're out!

Again, the hardest part was moving forward was being consistent in saying no every time Lucy asked to get up on the bed or when I came to bed and she was already snuggled in, to let her know she needed to go back to her bed. It was tough, and the temptation to let her stay there for just a few minutes while I was reading was really hard. Training Lucy wasn’t the problem. I was having to retrain ME! I was the hard one to retrain.

In animal training, the hardest animal to train is ourselves—our emotions, needs, and wants get in the way. It is so easy to say - Just this once. But if you say, just this once, guaranteed there will be a second, and third time.

I guess that’s life, isn’t it? When we decide to make a change and create a new life, we have to train ourselves to think and respond differently. It’s no different from Pavlov’s dog. We just get to do it to ourselves. 

Now that I am more aware and consistent of not letting myself say Just this once with those two scenarios, it is so much easier not to say it in all other areas of my life. It's just a muscle we need to develop like any other one. It just a mental muscle.

Grateful for that!

Gratitude is something I thankfully find with ease, a gift instilled in me by my mother. Her ability to see the good in people and maintain a bright outlook on life has always inspired me, and I am deeply grateful for her influence.
For me, gratitude is the cornerstone of navigating life's frustrations and setbacks. It serves as the foundation for everything. When faced with anxiety or frustration, I turn to gratitude in several ways. Two of my favorite approaches are:

1. Learning from Challenges: When someone does something I initially perceive as wrong or upsetting, I ask myself, "What has this taught me? How can I use this to become a better person?" Sometimes, I'm simply grateful not to be in the mindset of the person causing distress, understanding that their internal struggles must be challenging. This perspective allows me to extend compassion toward them, freeing myself from feelings of frustration or disappointment.
2. Refocusing Energy: We've all experienced moments when we can't stop thinking about something, whether significant or trivial. Telling yourself to stop thinking about it often doesn't work, much like trying not to think about a pink elephant. Instead, shifting focus to something positive, like gratitude, is the perfect solution.

Initially, finding things to be grateful for might seem challenging, but once you begin, you'll notice how different the world appears through the lens of gratitude.
Recently, I made a significant life change, transitioning from a job I loved with reliable paydays to reigniting my desire to be an online entrepreneur in the health, wellness, and personal development space after a 4 year hiatus. The content I will now be teaching is something I know deeply, and I am confident in my ability to make a meaningful impact on those seeking change. Despite this, I occasionally fall into the trap of imposter syndrome, doubting my knowledge, equipment, and social media experience. However, I recognise this as part of the process and continue moving forward, which brings me to "The Gratitude Project."
This project is my small step into sharing content online. While I plan to launch several online training programs in the coming months, starting with a simple blog post is manageable. Here, I share what I am grateful for since embarking on this new journey:

• Being home when my teenage kids return for university holidays.
• Buying fresh fish from the local vendor, who visits for just two hours on Fridays.
• Saying "Yes" to spontaneous lunch invitations with friends.
• Enjoying daily runs and gym visits without rushing to work.
• Educating and handling my young horses.
• Connecting with amazing mentors online and collaborating on projects.
• Being part of a supportive mastermind group that encourages business growth.
• Creating programs and learning tools that will positively impact lives.
• Traveling to competitions with my husband.
• Crikey, even being able to compete myself and go to an event only needing to worry about myself
• Staying on top of household chores.
• Turning off phone notifications and forgetting where my phone even is.
• Planning my day each night before bed.
• Enjoying sunny days after a week of cold weather.
• Anticipating the arrival of spring in just six weeks.

My intention is not merely to list the good things in my life but to raise awareness of the things we can all be grateful for so when the 'shit' things are happening which they inevitably will, we have somewhere to go to help shift our energy. This awareness serves as a refuge when challenges arise. 
If you'd like to join me, consider reflecting on three things you're grateful for this week. 😊