Becoming the SHE-EO of your own life
Being the SHE-EO of your life means taking complete responsibility. You have to be the visionary, decision-maker and leader of your own wellbeing. It’s about setting boundaries, investing in growth and owning your choices. You don’t have to wait for permission from anyone to do what you want to do, be who you want to be, and go where you want to go. You don’t need to shrink to fit in. Finding your own courage, clarity and compassion helps to lead yourself.
Was health and fitness important to you growing up, and how has your fitness philosophy changed over the years?
Sport and fitness was my life growing up, always in the water or on the water doing some kind of activity. Winning, losing, always trying to be the best I could have been. I swam for 23 years, and then paddled outrigger canoes for another 20 years, my team winning the 72km World Championships four times, and I was the first Australian to win the one man 66km solo race. So my fitness was always very good. My work ethic, mindset, goal setting and time management was always spot on. After that I became a personal trainer and coach so I learnt so much about women, what they need, when they need it and how to get the best out of them. I’m so grateful for all of that and the impact it had on my career and life. My fitness has had many evolutions over the years moving through my professional career, pregnancies, hormonal changes and menopause, I’ve been through it all. But my health and fitness have been a true constant in my life that I’ve always come back to, no matter what.
Tell us about your four pillars of health
I always tell people that it’s important to look after yourself –
SELF = Sleep + Exercise + Lifestyle + Food
If you follow my four pillars of health, you can start to feel so much better and you’re likely able to cope with whatever challenges are thrown at you.
Each day ask yourself these four questions:
S – What was my sleep like last night? If you’re experiencing hot flushes like I used to, they’re NASTY! Our Happy Hormones product will be your best friend, trust me.
E – Have I exercised enough today?
Movement is the best way to improve your mental health, just a simple walk around the block can give you a fresh hit of endorphins!
L – Do I have a lifestyle that I love?
Spending time around people that you love and enjoy spending time with is so important. You mould into those that you spend the most time around! Remember that! Look at your work, where you live, what you do – are you living a life that you love?
F – Have I eaten food that gives me energy and vitality today?
Food is medicine. You can use it to either heal or harm you. I understand all too well how difficult your diet becomes as you transition through menopause, utilise all of the fantastic meal plans and programs on our website at Happy Healthy You.
If one pillar is neglected, the others have to compensate. But when thought about and actioned together, they can create sustainable long-term health, not quick fixes or extremes.
How did these pillars come about for you?
I’ve worked with women for a very long time since I started coaching 30 years ago, and menopausal women and women’s health experts for the last 12 years, this is my world and one of my biggest passions. Understanding the pain points and struggles of women in this stage of life, along with the clinical expertise of my team, I formulated these simple focus pillars. It can feel overwhelming out there and I love to make things simple and achievable for women.
These pillars were also shaped through burnout, hormonal shifts and trial and error. When perimenopause hit, what once worked stopped working. I had to rebuild from the foundations up. Research, lived experience and coaching thousands of women confirmed it: sustainable health requires a holistic, integrated approach. And…. CONSISTENCY.
You often speak about the “relay of life”, tell us about that.
I love to relate things back to sport, and I really see our hormonal journey as the relay of life. We start at puberty, passing the baton onto our next self in our reproductive years, then perimenopause and then moving through to menopause and post menopause. There is so much that women carry through each of these chapters and we can positively come to the finish line with incredible wisdom around the magic that our hormones offer us throughout our life. The finish line is how well we truly live into our last third of life – from 60 to the end… not just exist but truly live.
Tell us about Happy Healthy You. How did it come about, what is your back story with this?
Happy Healthy You was born through my own desperation, deep within my own perimenopausal struggles. Just ask my husband at the time! It was a deep and dark place and I didn’t want women to feel confused and alone like I did.
Happy Healthy You is a dedicated women’s health platform that supports women through every hormonal chapter of their lives. With over 1.5 million women having completed our online hormonal assessment, we take a personalised, whole-body approach to women’s wellbeing — removing the shame, guilt, and stigma that so often surrounds hormonal health.
Currently there are approximately 3.2 million women who are going through peri -menopause and menopause at the moment, and I want them to know that they’re not alone, and we are here for them. I also want to reinforce that these changes they are all experiencing are a natural transition, it’s biology, it’s what your body is meant to be doing, so work with your body, not against it.
Our expert team of Nutritionists and Naturopaths provide tailored one-on-one support, complimented by a warm private Facebook community where women can ask questions and feel truly heard.
We also offer a range of TGA-approved natural supplements designed to support hormonal balance, energy, gut health, liver function, and overall wellbeing — making it a true one-stop shop for women wanting to thrive. www.happyhealthyyou.com.au (http://www.happyhealthyyou.com.au)
What do you wish women knew about menopause / peri menopause?
I wish they knew that they didn’t have to struggle alone. There is support out there and there are things that can be done to manage symptoms. Our Practitioners are available 7 days a week to support women through the chat section of our website and also in the Happy Healthy You private Facebook community.
I want women to know that being female is an honour. Females at all stages of life are extraordinary. We create life, and then carry families, careers, expectations, grief, joy, trauma, ambition, love – often all at once. We show up for everyone else, even when we are running on empty. We are strong, extraordinary, efficient, kind, and we matter. Yet, we still quietly question ourselves.
Do you have a morning routine that you swear by?
Yes. I wake early usually by natural sound, the kookaburras, if I have to wake for a plane , it’s by an annoying alarm on my phone ( I need to change it because it’s not a relaxing wake up !) i spend a couple of minutes activating muscles in my feet and legs to get the blood flowing. Usually the dog is on the end of the bed as she comes in with the kookaburras so I give her a rub and pat.
I hydrate with warm water and fresh squeezed lemon juice, and then fill my drink bottle with our MSP, Happy Collagen and Happy Digestion products which assist with pain, recovery, skin and gut health.
Then I make a nice coffee and go outside to get sunlight on my face and body and then gently move my body—often a 20 min walk around our property, picking up fallen tree branches and sticks and take them to the fire pit to burn later. Our dog Mali loves this routine too, dropping a ball in my path so I have to throw it of course. Or I go into my new wellness room and do 10 minutes of morning mobility. I’ve been very conscious lately of not picking up my phone until after breakfast. I had a bad habit of scrolling as soon as I woke up but realised all that could wait.
I prioritise protein at breakfast, my favourite breakfast is eggs of any sort on toast with Vegemite!
A few quiet minutes of writing my list of the most important things I have to do today.
My morning routine now sets the tone before the world makes demands of me.
Talk us through your weekly training routine.
I aim to stay active where ever I can, taking Mali on beach walks and working around the backyard doing lots of yard work on our property.
I like to train 3-4 times a week starting the session with 10-15 minutes of cardio and then having a larger focus on strength training for my bone health and muscle tone. 30 minutes of strength work is a good amount for me, then I finish off with 10 minutes of stretching. I’ve just started back at my favourite gym, Fernwood at Maroochydore, so now I feel better being around like minded fun, fit and healthy women. I just had a full body scan and I’m happy to report my muscle mass is very good, and it gave me a score of 79/100. So now I know where I am, and have all the figures, I know where I want to go. I’ve had many years away from the gym for many personal reasons, but I feel ready now to get back into it. You have to feel ready. You can’t force it.
Everyone has a great body, it’s just covered in a layer of “lifestyle”!!
That’s what I’m addressing that at the moment!
How do you stay motivated on days when you don’t feel like working out?
I often think when lacking motivation about how I want to feel as I get older. I want to be able to get up and down off the floor easily, I want to be able to run around with my grandchildren and have fun. These are big motivators for me!
I don’t rely on motivation; I rely on commitment and consistency. I remind myself how I want to feel afterwards. I remind myself that “nothing changes if nothing changes“, and that “strong women stay young”.
I reduce the time barrier—ten minutes often turns into more. Discipline builds confidence. Some days are lighter, but consistency beats intensity when building lifelong health.
My mantra is: Get Up, Dress Up, Show Up, Never Give Up.
If you’re not in activewear at the gym, where can we find you and what are you most likely to be doing?
I love gardening, being outside on the ride on mower is a place of bliss and serenity for me! I don’t need to think about anything else except making beautiful lines in our lawn. Then you’ll find me in my office on my computer working. Taking Mali to the beach in my pink Kombi, at a café with a delicious double shot mocha or immersed in learning, reading my old university textbooks. Outside of that, you’ll find me at a gig with my husband, running retreats, or with family… running around with my gorgeous grandchildren is one of my biggest joys.
I love personal development podcasts and meaningful conversations. I only follow people or accounts on social media that really interest me.
Downtime matters for me. Being able to relax my mind is what allows me to keep going. But there are days when I can’t keep going and I recognise those days are just take a day off. No phone, no meetings. No nothing and I just do whatever the heck I want. I have a small tribe of really good friends and that’s all I need.
We often catch up for coffee and I always say a $5 coffee with your friends is better than any counselling!
We live in an age of social media where people have more access than ever to our lives and are quick to judge. How do you handle negative comments or criticism online and in real life?
I became great at blocking out external noise as an athlete in the public eye, doesn’t mean that it doesn’t get to me at times, but my health being in a good place allows me to stay strong mentally.
I filter feedback: Is it constructive or a reflection of their own insecurities? I’m a very open person because I know that what I say helps others, but I do have boundaries to protect my peace.
I certainly don’t engage with trolls anymore, I used to but it was so hurtful I had to learn to ignore it. People can be really cruel.
My mission matters more than opinions. In real life and online, I lead with honesty and integrity. Not everyone is my audience, and that’s okay.
What self-care strategies do you use to maintain positive mental health?
My pillars. Sleep, Exercise, Lifestyle & Food. Oh and Happy Hormones! Mark, my husband, calls these my Happy Pills!
Strength training is like an anti depressant. If you don’t believe me, try it.
I prioritise sleep, and time offline. Honest conversations with trusted friends keep me grounded. I protect my calendar from overload. Self-care isn’t indulgence; it’s maintenance and welcomed and needed recovery. When I’m regulated and rested, I lead better. If you can’t lead yourself, how can you lead others?
What’s a fitness myth that you wish would go away, and why?
That cardio in menopause and post menopause is the answer to weight loss. There’s so much more than an energy in and out concept at play when the body is transitioning through menopause. Strength training is absolutely imperative for maintaining muscle mass and bone health. And the myth that more is better. That used to be me but I’ve learnt from it. More cardio, fewer calories, longer workouts. Nope. Especially for midlife women, that approach backfires hormonally. Muscle is protective. Rest is productive. Sustainable results come from strategic training and adequate fuel, not chronic depletion or punishing routines.
What is your approach to nutrition? How do you maintain balance and still enjoy your favourite foods?
A nutrition concept and philosophy we talk a lot about with our customers is JERF. Just Eat Real Food. We really don’t need to complicate things when it comes to our diet, if we focus on this simple principle we’ll be doing a good job most of the time!
Also my longtime Personal Trainer always reinforced to me “protein and greens keep me lean”.
So those 2 statements keep me focussed.
The most important factor of all is to stay CONSISTENT! Whether it’s taking my supplements, training, eating or sleep habits. It’s never about just doing one thing part of your life right. It’s about doing all of it.I use the 80/20 rule. It’s what you do “most of the time“ that matters. I love a good fish and chips or a sausage roll. But I have them every now and then and not all the time.
Protein, whole-foods, fibre-rich and dark chocolate is my norm. I eat to support muscle and hormones. I don’t label foods good or bad.
I enjoy social meals and treats. I do a 72 hour fast once a month. The first one was challenging but after that it was easier. I do it to initiate autophagy and mitophagy.
Restrictions of certain foods fuels obsession so I allow myself to have a little of what I like whenever I like.
What’s your go-to treat?
Dark chocolate and good coffee—simple and satisfying. I enjoy it without guilt. Pleasure is part of a healthy life. When your foundations are solid, treats enhance balance rather than spoil it.
Who inspires you?
Women who rise through adversity and choose growth over bitterness inspire me. Leaders who speak truth with courage. Everyday women doing brave things quietly. My community inspires me constantly; their resilience reminds me why I do this work.
You’re working out in the gym – what are you listening to?
LOL. The Bee Gees – every time!!
If I’m stretching or relaxing, then it’s Eva Cassidy.
It depends on the session really. Bit of ELVIS is always fun too!
Reflecting on your whole journey to date, what are you most proud of – personally or professionally?
I’m most proud of evolving publicly. I’m still here and still relevant after 40 years of being in the public eye. I’ve reinvented myself when life changed. I learnt what to do when my body changed instead of quitting. Professionally, building a community that truly helps women thrive means everything.
I love women. Women are totally extraordinary and each woman matters. She is loved and appreciated.
Personally, showing strength, honesty, integrity and self-respect for my family and grand-children feels like the greatest achievement.
What is the best piece of advice you’ve ever been given?
“Depend on yourself”
I heard this when I was 16 and have lived by it ever since. If you want something, you have to make it happen, no one is going to do it for you.
Even when it’s uncomfortable. Especially when it’s uncomfortable.
When the sun doesn’t shine and no one is watching, who are you?
Confidence isn’t the starting point; courage is.
Waiting to feel ready keeps you small. Growth lives just outside your comfort zone.
PHOTOGRAPHER: Paula Brennan
