Still Wellness

05/06/2026

I didn’t realise how much energy I was wasting worrying about what other people thought of me… until it started keeping me stuck.

One of the big themes I see in my coaching is how much time and emotional energy women spend worrying about other people’s opinions.

And honestly… I understand it because I’ve lived it too.

When I first started posting on social media and building my business, I was terrified.

I worried:
“What if people think I don’t know what I’m talking about?”
“What if they think I’m all about myself?”
“What if people judge me?”

Every time I went to post something, I could feel the discomfort.
And what I didn’t realise at the time was this:

How much of my bandwidth was being consumed by focusing on something completely outside of my control.

Because when we care too much about what other people think, it keeps us stuck.

❌Second-guessing ourselves.
❌Holding back.
❌Overthinking.
❌Playing small

But the truth is, caring what people think is part of being human.
We are wired for connection, belonging and acceptance.
As humans, we naturally want to feel part of the “pack.”

What changed for me was realising I couldn’t wait until the fear disappeared before taking action.

I had to anchor into something deeper.
My WHY and my values of connection, courage and contribution.
I realised that if I truly wanted to help people, I had to be visible.

And slowly, I accepted:
Not everyone will like me.
Not everyone will agree with me.

Because the goal isn’t to never feel fear, discomfort or self-doubt.
The goal is learning how to move forward even when those thoughts and feelings are there.

That’s the work I do with clients through building Mental Flexibility.

Helping them stop getting stuck in other people’s opinions and start focusing their energy on what actually matters to them.

Because when we stop trying to control what everyone else thinks…
we create so much more space for growth, confidence and freedom.

Learning how to stop getting stuck in other people’s opinions and reconnect with what matters to you is a skill — and it’s something we can work on together.

Feel free to reach out if this is something you’re navigating right now.

03/06/2026

I'm excited to be heading back to New Zealand this week to partner again with and .lem, owners of Recalibrate.

One of the things I’ve realised as a solopreneur is how much I genuinely miss being part of a team.

While I love the flexibility and purpose that comes with running my own business, there’s something really special about collaborating with other amazing women and health coaches who are passionate about creating meaningful change.

I love the conversations.
The sharing of ideas.
The different perspectives.
The learning and growth that naturally happens when you work alongside people you respect.

And honestly… it’s just more fun!

Because when you work on your own most of the time, you miss those moments of bouncing ideas around, creating together and celebrating the wins as a team.

What I especially love about partnering with Ree and Bridget is that we share the same vision:

Creating and delivering programs that go beyond surface-level wellbeing and actually support real behaviour change within organisations and teams.
That work matters deeply to me.

Feeling very grateful for the opportunity to do meaningful work alongside incredible people. 😍

02/06/2026

Pressure doesn’t reveal leadership.
It reveals patterns.

I see this with the professionals, leaders and business owners I work with.

Because when stress and pressure increases…
We don’t suddenly become the best version of ourselves.
We default to what’s familiar and the habits we have trained the most.

For some people that looks like:
Overworking.
Overthinking.
Trying to control everything.
Becoming reactive.
Repressing our emotions.
Harsh self judgement.
Avoiding difficult conversations.
People-pleasing to keep the peace.

And often, it happens so automatically we don’t even realise we’re doing it.

But here’s what mentally flexible leaders do differently:
They create space before reacting.
They notice what’s happening internally instead of immediately being driven by it.
They regulate themselves before responding to others.

Because nervous systems are contagious.
A reactive leader often creates reactive teams.

A calm and grounded leader creates more psychological safety, clearer communication, more connected teams and better decision-making.

That doesn’t mean mentally flexible leaders don’t feel stress.
They absolutely do.

The difference is they’ve built the capacity to respond more intentionally instead of operating on autopilot.

This is one of the biggest shifts I see when my clients build the skill of Mental Flexibility.
They stop believing they need to push harder or hold everything together all the time.

And instead, they learn how to:
✅Pause before reacting
✅Regulate stress in real time
✅Communicate more effectively under pressure
✅Navigate uncertainty with more clarity
✅And lead themselves and others in a healthier, more sustainable way

Because in today’s world, pressure isn’t going away.
But the way we respond to it can change.

That’s the Mental Flexibility Advantage, my framework that supports leaders and teams to build it.

What patterns tend to show up for you when pressure increases?

31/05/2026

Are you an athlete looking to improve your wellbeing and performance?
Or a parent wanting to better support your child in sport?

One of the biggest things I’ve learned working with athletes is this:

Wellbeing and performance are deeply connected.
Because athletes don’t just perform with their body.

They perform with their mind set, nervous system, energy and emotions too.
And when those things are neglected, performance is often impacted both on and off the field.

I was working with an athlete recently who felt frustrated because her performance and focus had started slipping.

As we unpacked things together, it became clear she had drifted away from the daily routines and habits that kept her mentally and physically well.

The things that helped her:
✅recover
✅recharge
✅stay disciplined
✅manage stress
✅and feel focused and confident

Over time, that disconnect was starting to show up in her performance.

So in our session, we didn’t just talk about sport performance.
We focused on resetting the foundations.
Sleep, recovery, nutrition, support networks, mindset and self talk.

Because confidence and performance aren’t built from motivation alone.
They’re built through small daily habits.

This is the work I do with athletes. Helping them:
➡Understand stress and how to work with it
➡Improve recovery and sleep, while reducing burnout risk
➡ Manage pressure and regulate emotions in real time
➡ Shift self-talk from inner critic to inner coach
➡Build discipline, focus and confidence
➡Work towards goals with a focus on process, not just outcomes

Because mentally fit athletes don’t just perform better…
They cope better.
Recover better.
And build skills that support them well beyond sport.

My name is Amanda and I’m a Health & Mental Fitness Coach who supports athletes to improve both their mental wellbeing and performance.

I’m based at in Tamworth, where I work alongside a team of dedicated health professionals, who are passionate about supporting athletes to perform at their best, both physically and mentally.

If this sounds like something that could support you or your child, reach out via DM.

28/05/2026

Most people think they’re “just tired.”

But often they’re actually low on bandwidth and capacity
And they’re not the same thing.

This is something I see often with my coaching clients.

Bandwidth is your in-the-moment energy:
Your ability to focus, think clearly, regulate your emotions, make decisions.

Capacity is your overall ability to handle life and stress over time.
Your resilience. Your stamina. Your reserves.

You can have one without the other.
→ You might have capacity… but no bandwidth
(you’ve got the ability, but today everything feels hard, foggy, reactive)

→ Or you might have bandwidth… but no capacity
(you’ve got time and space, but you’re running on empty underneath)

But here’s the part that matters most—
When both are low…

That’s the burnout risk zone.

That’s when things start to feel heavy.
You’re more reactive.
Small things feel big.
Decisions feel overwhelming.
Your patience is shorter.

You’re just trying to get through the day.
And it doesn’t happen overnight.

It’s what happens when stress keeps draining your bandwidth…
and there’s not enough recovery to rebuild your capacity.

The shift isn’t about pushing harder.
It’s about learning how to restore both.

Creating small moments in your day to reset your nervous system.
Building habits that support your energy and recovery over time.
Learning how to respond to stress and pressure more effectively by letting go of old patterns that no longer serve you and developing healthier thoughts, responses and behaviours.

Because when your bandwidth and capacity are supported…
You don’t just cope better.
You think clearer.
Lead better.
And respond to life with greater intention.

If you’re honest with yourself right now…

Where are you sitting?
Low bandwidth?
Low capacity?
Or both?

Sometimes we don’t realise how depleted we are until even small things start feeling hard.

What are the signs your bandwidth or capacity might be running low?

27/05/2026

Are you playing offence with your time… or defence?

I heard this question recently at a Mental Performance Summit and honestly,
I thought it was gold!

Because when I reflected on it, I realised how many of us spend our lives playing defence with our time.

Reacting.
Catching up.
Trying to squeeze in what matters around work and responsibilities.

We tell ourselves:
“I’ll make time for it later.”

Later for breakfast with our kids.
Later for the camping trip.
Later for the gym, the hobby, the walk, the holiday, the friend we’ve been meaning to call.

We assume the things that matter most will somehow just happen when life calms down.

But often… they don’t.

And this is something I see in my work with professionals and business owners.
We become so focused on managing everyone else’s priorities that we stop intentionally prioritising our own lives.

That’s what playing defence looks like.

Playing offence with your time is different.

It means slowing down long enough to step back and ask:
What actually matters most to me right now?

And then intentionally creating space for it.
Not just work meetings and deadlines in the calendar…
But time for your partner, your kids, your friendships, your health, your recovery
and the things that make you feel like yourself.

Because if we don’t intentionally plan for those things…
life will happily fill the space for us.

And before we know it, we’re constantly reacting instead of living with intention.
Maybe taking back control of your time starts with deciding what deserves space in your life first.

👉 What’s one thing that matters to you that you’ve been putting in the “when I have time” category?

25/05/2026

Sometimes “working harder” isn’t ambition.
It’s a stress response.

One of my clients lost a major contract.
His immediate response?

“I need to work harder. Longer hours.”
Not because it was the best strategy…
but because slowing down meant facing uncertainty.

And that felt uncomfortable.
So he did what many high performers do:
He tried to outwork the stress.

But here’s the problem—
When we’re under pressure, the brain defaults to what’s familiar.

Overworking.
Overthinking.
Holding onto everything.
Avoiding the discomfort.

It feels productive…
but often keeps us stuck.
Because it’s reactive, not intentional.

This is where Mental Flexibility comes in.
Not to eliminate stress —
but to create enough space to choose a different response.

A simple question I often ask clients is:
Am I focusing my energy on what I can control… or what I can’t?
That can be the perspective shift we need in the moment.

Because sometimes the problem isn’t the pressure itself…
It’s the default stress response we keep returning to.

And if that response is no longer serving you, it may be time to learn a different way.

If this resonates with you, or you’re noticing these patterns in yourself, feel free to reach out. You don’t have to keep navigating it alone. ❤

19/05/2026

Sometimes burnout isn’t just about doing too much.
Sometimes it’s about spending too long disconnected from yourself.

From what matters.
From how you actually want to live and work.

I worked with a business owner who made a really difficult decision.
She let go of her biggest client.

Financially, it felt risky.
But deep down, she knew keeping the client was costing her more.

Her energy.
Her health.
Her joy.

What surprised her most afterwards?

Relief.
More space.
More energy.
Clearer thinking.

Because she wasn’t operating in conflict with her values anymore.

This is something I see often with high-performing women.

We become so used to pushing through, people-pleasing and holding everything together… that we stop listening to ourselves.

And over time, that disconnect catches up with us.

This is the work I do with clients through building the skill of Mental Flexibility.

Not creating a perfect, stress-free life…

But learning how to:
➡️ Notice what’s no longer working
➡️ Respond to stress differently
➡️ Reconnect with what matters
➡️ And make choices that align more closely with the life we actually want

Because sometimes the exhaustion isn’t just coming from doing too much…
It’s coming from constantly overriding yourself.

Sometimes the hardest thing isn’t knowing what matters
It’s giving yourself permission to choose it.

Can you relate?

17/05/2026

Same person.
Different environment.
Still exhausted.

I worked with a young GP recently.

She’d left the hospital system after working 14–16 hour days, constant pressure and physical and emotional exhaustion.

She moved into a more structured 9–5 role as a GP.

On paper, it looked like things should finally feel better.

But when she sat down with me, she said:
“I’m just getting through the day.
There’s nothing left in the tank when I get home.”

Because the pressure hadn’t disappeared, it had just changed shape.

And underneath it all was something deeper:
Perfectionism.
Relentless internal pressure.
A belief that she always had to keep achieving and be the best.

This is the part of burnout we don’t talk about enough.

Because burnout isn’t always just about workload or organisational culture.

There’s also an internal layer:
the expectations we carry,
the standards we hold ourselves to,
the way we relate to stress, pressure and uncertainty.

And often… that’s the part quietly driving the emotional exhaustion and disconnection.

That’s where I step in as a coach and the real work begins.
ot by removing all stress or pressure from life, because that’s impossible.

But by building the skills to respond to stress and pressure differently.
That’s where Mental Flexibility becomes powerful.

What I have seen with my clients is that burnout is often not just about what’s happening around us, but also what’s happening within us.

Have you ever changed jobs, roles or environments expecting to feel better, only to realise the exhaustion came with you?

14/05/2026

A couple of weeks ago, I realised something.

My website no longer reflected the work I’m doing now, the conversations I’m having, or the person I’ve evolved into over the past few years.

And honestly, that felt emotional to acknowledge.

Because when I first started my business over 3 years ago, I had the vision and the passion… but so much of what I was building was still unfolding in real time.

What I didn’t realise then was this:

Starting a business becomes one of the biggest personal development experiences of your life.

It asks you to constantly step into discomfort.
To back yourself before you feel ready.
To keep showing up when confidence wobbles.
To start before you have it all figured out.

And somewhere along the way, you evolve too.

Not just professionally.
Internally.

You become more self-aware, more willing to lean into discomfort, and more aligned with the person you actually want to become.

As I reflected on the evolution of my business, I realised something important:

The work I do has never been about “fixing” people.

It’s about supporting people to build the mental fitness and flexibility to navigate pressure differently — so they can perform when it matters, without burning out in the process.

Because I know many high-performing women and men quietly carry a lot underneath the surface.

So this is your reminder today to reflect on your own evolution too.

Not just what you’ve achieved externally,
but how you’ve grown internally.

I’ve updated my website to better reflect who I support, the work I’m now doing, and the direction I’m moving in.

You can explore it here: stillwellness.au

I’m curious — what’s one internal shift you’ve noticed in yourself over the past few years?

Discover a balanced life with Still Wellness—where your success doesn't mean sacrificing your health. Beat burnout and manage stress with our holistic approach, tailored for high-achieving women and professionals. Let's reclaim your energy and confidence together.