Looking after the brain & the gut are the keys to keeping young and ensuring that chronic disease and pain do not ravage your quality of life. Here are some simple tricks to keeping young and vital.

8 Brain Booster Hacks infographic

Often the ‘reshaping’ of habits and achieving long term fat loss or improved performance success begins to happen when we bring awareness to our emotional triggers, replacing the behaviours that do not serve us well, for more positive actions that will lead to the success and results we seek.  Often it is not a matter of lack of discipline, far from it. Invariably most of us operate from a defective blueprint for achieving the results we seek. We get swayed from performing the necessary behaviours to achieve because of our emotional state does not support us. We quietly sabotage our success because what feels right is in fact ‘compromised data and evidence’. Bringing awareness to patterns is a great way to begin to create the chance for better choices and in turn the actions to produce necessary change.

Here is where a journal and the art of journalling your patterns can help….

For more information on how you can be more effective in your fitness and lifestyle health journey, connect via Valetudo Retreats.

Leading a healthy lifestyle infographic-2.png

Leading a healthy lifestyle infographic

I have to admit I am not really one for tech-related-trinkets. I often find I spend so much time getting the ‘technology to behave that the small window of time  allocated to your workout disappears in a haze of ‘can’t connect’ and ‘error’ related messages. That just creates frustration and annoyance. Yes, my patience is very limited when it comes to the tech. However, I do appreciate and know intimately the value of GOOD tech, that works on demand without all the ‘fiddling about’. Keep it simple, keep it accurate and all goes well in my book. After all like a good supplementation program to ‘support’ fundamental nutrition, the gadgets are tools to ‘support’ solid and sound training principles.

In-line with the fact that my new goal is to run a half marathon in 2019, I have finally decided to invest in a tracking device that will help me to keep awareness around pacing, heart rate and routes during my training sessions and ensure I keep injuries to a minimum. Recently I have found carrying a phone with my heart monitor readings and my GPS tracking activated; trying to jump between apps while on the trot is proving tricky- same old issue of ‘this tech is messing with my workout scenario’!

I discovered, through Tech blog review site, ‘I am Living it’ the Garmin Vivosmart 3. My big issue with a lot of the sports watches is that they are super bulky and scream “Im a sporty girl, see I have the watch to prove it”. I am VERY petite and most of the watches look like I have BIG BEN on my wrist. Im hopeful, when my new Garmin arrives, it will delight, not disappoint in this area. As for the tech stuff, its had mixed reviews, but mostly for what I need, its perfect for the price.

Screen Shot 2018-09-12 at 9.47.10 am

Features: Maximum Speed, Record Sleep, Average Heart Rate, Average Speed, Bluetooth, Calorie Monitor, Clock, Data Review, Date, Distance, Exercise Log, Heart Rate Monitor, Rechargeable Battery, Set Goals, Sleep Tracker, Smart phone compatibility, Stopwatch

So Stay tuned…

“I really enjoy the sessions with Sara. What I find most valuable is that she is  able to balance the challenging aspect of a workout with what is best for my overall physical health. She is able to adapt the session to any injuries I may have but still make sure the session is challenging and provides benefit. I am very appreciative of her broad knowledge of exercise and nutrition. I also like how she can switch the sessions up but still provide a full body workout. I’d definitely recommend her. ”

– Joe Wilkinson

“PT with Sara has been great. Really clear, stretches me right to my limit and is also enjoyable. I have never had a PT before. Best part is trying new exercises. Sara has an encouraging but firm approach, I  would definitely recommend her as a Coach.”

– Hannah Bonham-Duchan


“[I have had amazing results in Fitcamp].. designed by head Coach Sara. She has got an impressive background as a body transformation coach and winning 3x IFBB Australia Figure Champion and World Ranked 5th and she is a nutrition expert, you name it. [I highly recommend her programs & support]”

– Sabine Nobel


“I have been training with Sara nearly 6 months. I can honestly say she has changed me; Im physically stronger, fitter and emotionally happier for feeling ‘well’. Her knowledge and support is fantastic and I could not have got the results I have without her. Her sessions are inspiring and her nutrition advice just simply ‘makes sense’. You must work with her. Sara Thankyou!”

– Nicola Dempsey


” Sara has been my Coach for 2 months now and Ive already seen amazing results. After years of struggling alone, I have her to thank for my ongoing transformation. We are working toward my wedding; I have abs, my fitness and strength has improved and I have energy that I never had before. She supports not only in our sessions but with sound nutrition advice and programs as well as my training ‘homework’. What I really like is that I know I can keep doing this ‘lifestyle’ its not just for my big day.”

– Jenny Woodward