Strong Body Green Planet

29/10/2026

🌿 Your weekend deserves a little good news.
When life gets HARDER, should your habits get EASIER?
Last weekend I spent a day surrounded by passionate animal advocates at the Animal Justice Party conference in Sydney.
The theme was RESILIENCE.

And it got me thinking...
When you're working towards change that matters deeply, and progress feels painfully slow, how do you keep showing up WITHOUT burning yourself out?
One thing I've learnt through almost two decades of coaching?
The people who make lasting changes aren't necessarily the most disciplined or motivated. They're the people who learn to lower the bar and CONTINUE.
Sometimes resilience isn't about doing MORE. It's about adapting so you can keep doing what matters.
And sometimes it's about recognising the ONE thing that makes all the other details less important.

That's the thread running through this week's 2-6-9 Weekly Good News Email. 💚
Alongside a little reflection on resilience, I'm sharing:
🌱 Encouraging progress towards a future WITHOUT animal testing.
🎬 A new documentary bringing science, storytelling and some familiar faces together for animals.
💪 A fascinating concept that might change how you approach your habits, training and even sleep.
😋 TWO delicious, protein-packed vegan recipes — including one that's perfect for food prep.
And, as always, 9 words to carry into your weekend.

Every Friday I share:
✨ 2 quotes to inspire reflection
🌱 6 vegan wins, recipes or recommendations
🧠 9 words to contemplate
A little spark of positivity for the animals, the planet and each other. Because even when progress feels slow, there's goodness worth celebrating.
Want a little good news in your inbox each Friday?
Send Me the Good News >>
https://strongbodygreenplanet.lpages.co/269-weekly-good-news-email/

29/10/2026

28/10/2026

🌱 MORE, BETTER or NEW? Which one will move your health forward?

I LOVE a good framework! 😆💚
This one comes from entrepreneur Alex Hormozi.
His advice for BUSINESS? If something's working, do MORE of it before chasing something NEW.
My advice for HEALTH, after 20+ years coaching? BETTER is often where the biggest opportunity lies.
Especially if you're already doing the basics.
Because NEW is exciting! 💃
A new workout. A new eating plan. A new routine.
Yet sometimes we don't need another thing to start.
We need to get BETTER at what we're already doing.

🏋️ MOVEMENT: Put down the phone. Cut unnecessary rest between sets. FOCUS on the muscles you're working, technique and effort. Make those workouts count!
🧠 MINDSET: Less beating yourself up. More supportive, compassionate self-talk. You and your body are on the same team!
🥦 PLANT-BASED FOOD: Rather than more restriction, how about MORE nourishment? Win the rainbow! 🌈 Add another fibrous veg, boost your plant protein, experiment with greater diversity.

BETTER doesn't have to mean harder. It means more intentional.
And here's what I love most...
You're not starting from scratch.
You're building on what's already working. 💚

🌱 Your turn: MORE, BETTER or NEW?
Which one do YOU need right now? And what's ONE small action you'll take?
I'd love to hear!
💚 Come join Plant Positive — my FREE Skool community!
Practical plant-based food, simple health and fitness strategies, and a kind-hearted community cheering you on.
Vegan, vegan-at-heart or plant-curious — ALL welcome. 🐾
Come join Plant Positive:
https://www.skool.com/plant-positive/about

27/10/2026

🌱 MORE, BETTER or NEW? Which one will move your health forward?
I LOVE a good framework! 😆💚

This one comes from entrepreneur Alex Hormozi.
His advice for BUSINESS? If something’s working, do MORE of it before chasing something NEW.

My advice for HEALTH, after 20+ years coaching? BETTER is often where the biggest opportunity lies.
Especially if you’re already doing the basics.

Because NEW is exciting! 💃
A new workout. A new eating plan. A new routine.
Yet sometimes we don’t need another thing to start.
We need to get BETTER at what we’re already doing.

🏋️ MOVEMENT: Put down the phone. Cut unnecessary rest between sets. FOCUS on the muscles you’re working, technique and effort. Make those workouts count!

🧠 MINDSET: Less beating yourself up. More supportive, compassionate self-talk. You and your body are on the same team!

🥦 PLANT-BASED FOOD: Rather than more restriction, how about MORE nourishment? Win the rainbow! 🌈 Add another fibrous veg, boost your plant protein, experiment with greater diversity.

BETTER doesn’t have to mean harder. It means more intentional.
And here’s what I love most...
You’re not starting from scratch.
You’re building on what’s already working. 💚

🌱 Your turn: MORE, BETTER or NEW?
Which one do YOU need right now? And what’s ONE small action you’ll take?
I’d love to hear!

💚 Come join Plant Positive — my FREE Skool community!
Practical plant-based food, simple health and fitness strategies, and a kind-hearted community cheering you on.
Vegan, vegan-at-heart or plant-curious — ALL welcome. 🐾
Come join Plant Positive — link in bio! 🌱

27/10/2026

🌱💪 Trying to Eat More Protein… Without Eating More Meat?

You absolutely CAN. And I've got 5 delicious ways to make it EASY!
Early in my personal training days, I was OBSESSED with protein.
These days, after 20+ years coaching health and fitness, my focus has shifted much more towards plant diversity, abundance and getting a fabulous variety of nutrients.
That said, I still consider protein in every meal.
Whether you're vegan, vegetarian or simply keen to eat more plants, these are strategies I use myself and share with my coaching clients.

Enter: The 5 “S’s” of Plant Protein!
Five different ways to build or boost a satisfying, protein-rich meal — with REAL food examples and approximate protein amounts.
💚 Quick clarification: These are protein-building examples, NOT necessarily entire meals! Add your abundant veggies, whole grains, starchy veg and whatever else makes your meal delicious, satisfying and nourishing. 😋

🌟 1. STAR — Make protein the main event.
The protein-rich ingredient is the STAR of your meal.
🥢 Tofu stir-fry, salad or tray-bake: 100g firm tofu → ~15g protein
🍛 Hearty lentil curry: 100g cooked lentils + 1T h**p seeds + 1T pumpkin seeds → ~15g protein
🌶️ Chilli + guac: 100g black beans + 50g edamame blended into guacamole → ~14.5g protein
🍳 Tofu scramble: Extra-firm tofu with mushrooms, spinach, red onion and nutritional yeast → ~17–20g protein per serve

🌱 2. SCATTER OVER — Finish your meal with protein-packed extras.
Perfect when you've already got a fabulous meal that needs a little protein boost.
🥗 Eating-out salad upgrade: Order an abundant salad minus the animal products, then scatter over 1T h**p seeds + 1T pumpkin seeds + ½ cup edamame → ~15g additional protein
🥔 Loaded baked potato: Top with roasted vegetables, 2T hummus, ½ cup crispy chickpeas and 1T pumpkin seeds → ~18g protein including the potato

🥣 3. STIR THROUGH — Protein-pimp what you're already making.
No need to reinvent the meal. Just stir some protein through!
🍲 Hearty vegetable soup: Stir through 100g cooked lentils → ~9g additional protein, or 100g cooked chickpeas → ~8g additional protein
🥣 Protein oats: 50g oats + 200ml soy milk + 1T peanut butter + 1T h**p seeds → ~20g protein
🍓 Chia pudding: Blend dry TVP (textured vegetable protein) into a powder and stir 2T through your pudding → ~6g additional protein

🫘 4. SIDE — Give your meal a protein-rich partner.
I LOVE this one when entertaining non-vegans.
🥔 Roasted veg + smashed potatoes + abundant salad: Add a side of air-fried edamame (½ cup → ~9g protein)
🥗 Big colourful salad + crispy potatoes: Add ½ cup crispy chickpeas → ~7.5g protein
Everyone enjoys the same delicious spread, and I simply make sure my plate has the protein I want.

💚 5. SAUCE — Turn your dressing or sauce into a protein boost!
This is one of my favourite food-prep tricks because a delicious sauce makes EVERYTHING better.
🥬 Roasted veg + slaw + Green Goddess: Includes 250g silken tofu, ⅓ cup nutritional yeast and ¼ cup cashews into a creamy dressing → ~7.5g protein per quarter batch
🍝 Pasta + tofu ricotta: Toss pasta through roasted vegetables and finish with a generous dollop of protein-rich tofu ricotta.
🌯 Loaded wrap + edamame guacamole: Black beans, crunchy slaw and creamy edamame guac.

And here's where it gets FUN: You can STACK your S’s!
A STAR of TVP crumble, a SIDE of crispy chickpeas, a SCATTER of pumpkin seeds and a fabulous tofu-based SAUCE.
One delicious meal. Multiple sources of plant protein. LOTS of plant diversity.

After 20+ years coaching health and fitness and 10+ years vegan, I'm passionate about helping people build fit, strong, healthy bodies while enjoying abundant, colourful, delicious plant-based food.
Healthy. Strong. Compassionate. And very well fed. 😆🌱💪
Inside Plant Positive you'll find practical recipes, simple food-prep strategies, health and fitness support and a community of people who genuinely want to see each other succeed.
Plant Positive is FREE on Skool:
https://www.skool.com/plant-positive/about
You don't need to be vegan to join us — vegan, vegan-at-heart or plant-curious are ALL welcome. 🐾💚

26/10/2026

🧠 Protecting Your Peace: What’s Your Mindset Self-Care Right Now?
I was asked in a podcast recently: “Why is mindset often a bigger challenge than nutrition when transitioning to a vegan lifestyle?”
It’s something I think about A LOT.
💚 Nutrition is within our control. We can learn what meals we love, how to prep food that’s quick, affordable, and packed with plant protein. We’ve got more options than ever — from supermarkets to dining out.
But mindset? That’s where things can feel overwhelming.
It’s normal to feel devastated at the extent of animal exploitation and environmental destruction. It’s normal to feel frustrated by apathy, denial, and the status quo.
And yet… To lead with hope, compassion, and patience? That takes daily, conscious effort.
Here’s what helps me:
🌿 Time in nature.
🎧 Podcasts that reconnect me to my purpose.
🐾 Time with animals.
🤝 Conversations with people who just get it.
🚦 Letting myself step away from draining debates.
🔄 Reframing: “What’s most effective here?”
So, what are YOU doing this weekend to protect your peace — to refuel your mindset for the kind of compassionate life you want to lead?
✨ Share your mindset self-care must-haves below.
And if you’d love a space to connect with others who care just as deeply, come join us inside Plant Positive Free on Skool. It’s your space for uplifting conversations, ideas, and support. �
https://www.skool.com/plant-positive/about

25/10/2026

💚 You and Your Body Are a T.E.A.M.
Something I LOVE sharing with my coaching clients:
You and your body are on the SAME team.
Like many valuable lessons, I learnt this one the hard way.
I used to have a restrictive attitude towards food and a rather punishing approach to cardio. (Weights have ALWAYS been my favourite! 💪)
I was so focused on what I wanted my body to DO or LOOK like that I didn't always appreciate everything it was already doing for me.
Over time, I've learnt that working WITH my body is so much more enjoyable and sustainable than trying to force it into submission.
And because you know I LOVE an acronym... 😅

Here are four ways to become a better T.E.A.M. with your body:
🌿 T — Thoughts.
You're the only person you spend 24/7 with. Notice what you're doing RIGHT. Celebrate your progress and the positive impact you're having.
💪 E — Exercise.
Movement is ME time! An opportunity to build strength, boost energy and appreciate everything your body CAN do.
🥦 A — Abundant Food.
Think about everything you're GIVING your body. Deliciousness, diversity, colour and an abundance of nourishing plant foods.
☀️ M — Mindfulness.
Start your day on YOUR terms. For me, that's cat cuddles, meditation, coffee, delicious plant-based food and making progress on what matters most.
You and your body have a whole LIFE to share.
Why not make it a fabulous partnership? 💚

And speaking of fabulous partnerships...
🌱 Inside Plant Positive, we're making healthy plant-based living more delicious, achievable and FUN — with simple strategies, sustainable habits and a supportive community celebrating every little WIN.
Come join our FREE Skool community.
https://www.skool.com/plant-positive/about