happy healthy strong


Join iKiFit founder, Kim Macrae for snippets about education, life choices and self empowerment that encourage us to be the best version of ourselves - Every Single Day! (Click below to hear iKi Crews Every Single Day excerpt. Full version for sale on iTunes).

Life Coach and working mum Amy shares her experiences of how iKi helps her meet the challenges of juggling children, partner and career, while striving to be a happy, healthy strong role model. And staying sane!.

Every-Single-Day-60sec Every-Single-Day-60sec (936 KB)


Don't be late!

Monday, October 29, 2018

Don’t be late

It’s soooo easy to be late. We've all done it, but have we thought about the impact it has? Some people seem to think it's cool, fashionable and spontaneous. Some businesses operate as if it's normal, or that it shows they’re busy and important.

But I’m inclined to believe the research that suggests that some of the ‘little things’ we do can be awful for those on the receiving end - and making people wait is right up there.

When we make an appointment and then arrive late, keeping the other person waiting, are we saying their time doesn’t matter as much as ours? Sure, we had something come up, or we just had to finish that task. But did we consider that the person we were meeting may be as time poor as we are, or have important matters to attend to? Just like us?

That person may not make as much money as us per hour, but their time is just as valuable to them as ours is to us. Hold ups happen to all of us, but how hard is it to send a text, or call? To show we value their time and them.

If being late is a habit for you and you feel it's time for a change, try these fixes:

Set your watch five minutes fast (or however many minutes you need) and forget that you ever did it. That way, you’ll always be on time and can stop stressing over being the last one at work or to drop your children at school. And you won’t miss out on the lane you want to swim in, or your favourite car space. Schedule your appointments to finish 5 or 15 minutes before the next one, so you have time to prepare and to be on time.

Or just remind yourself that other people matter.

Show the people you are working/playing/living with that you value their time, and them, and you’ll all have a nicer day.

Have a punctual week


Clean your plate

Tuesday, October 23, 2018

Opinions differ as to whether it’s best to eat everything on our plates, or to stop when we’ve had enough. Some say that eating all of the food put in front of us can make us obsessive or encourage overeating.

However, I grew up on a farm and subscribe firmly to the habit of eating everything I’m served. Sure, there was an element of survival involved, - trying to get my share along with 4 hungry brothers. And my mum was a great cook, so I rarely wanted to leave anything on my plate. But over the years I’ve come to believe ‘cleaning our plate’ is a principle that can relate to most areas of our lives:i.e. Learning to manage ourselves, setting achievable goals and finishing what we set out to do.

Serving up a healthy portion at each meal and finishing what’s there, is a way of learning to take responsibility for ourselves and our decisions – and to complete what we start.

If you want to cut down on your calorie intake, just eat from a smaller plate. There’s lots of psychology in eating, as in everything else, and when you see you’ve finished what’s on your plate, you know you've had enough. It's also about making the right choices in the first place.

Learning what and how much is right for us, being satisfied with what we choose and tidying up after ourselves is about taking responsibility for our lives.

Job well done every time.

Have a satisfying week.


Curiosity is Cool.

Monday, October 15, 2018

 So Investigate.

But why Mum?” That nagging question can be annoying but is part of developing - and maintaining - a healthy mind. Encouraging children to explore and investigate doesn’t just help set them up for a fulfilling life, it can help extend the quality and length of life as well. And it applies to people of all ages, so don’t be afraid to go along for the ride.

Lots of research – as well as common sense - tells us that the best way to stay young is to act the way young people do.
Stay curious, keep learning, be interested, get involved. Practise and model the good behaviours of young people.

If the tap won’t stop dripping, have a look and see if you can fix it. It might be easier than you thought. Or it may challenge you in such a way that you develop a whole new set of skills.
Being interested is a great way to strengthen family bonds. Try asking these two questions over dinner with your family:

1. What was the best thing that happened to you today?

2. If you could, what would you like to change about today?

This way, you’ll learn more about what the ones you love are doing and what makes them happy or sad. Also, you might find out about an issue like playground bullying before it gets out of control.
We’re never too young or old to learn, in fact when we stop learning we get old in a bad way.

Curiosity may occasionally kill the cat ---but much more often it prolongs and improves life.

Have an interested week,



Dedicate to be great.

Tuesday, October 09, 2018

This weeks' word is “Dedicate"

I’ve been worrying for weeks about what to write - and then it all became clear when I remembered the “Australian of the Year” awards way back in January.

The winners have dedicated much of their lives to things they believe in.

I’m still excited because 2 of the 4 category winners are teachers: The Australian of the Year for 2018 is Professor Michelle Simmons, a teacher and researcher, and the Local Hero for the year, Eddie Woo, is a visionary high-school maths teacher. It’s great that teachers, who play such an important role in nurturing tomorrows’ leaders are being recognised and valued.

I’m inspired by the message given by Professor Simmons, who says “Quantum physics is hard. Technology at the forefront of human endeavour is hard. But that’s what makes it worth it. I believe that the things that are most worth doing in life are almost always hard to do- but when you succeed the euphoria is immense”

When we dedicate ourselves to doing something hard, we often have to sacrifice other things – luxuries, time off, hobbies – but the rewards can be immense. And here's just one of the exciting things that happen when we dedicate time and effort to something we believe in - it's gets easier. When we regularly do something difficult our abilities grow. Remember the story about the little engine who 'thought she could' 

Yes, it always takes discipline and effort, but what is at first hard gets easier with dedication. And think of how we’ll feel when it’s done.

We’d love to hear about the things that excite you: things that you’re passionate about, that make you feel rewarded, valued and respected, or that you feel 'just need to be done'.

Have a satisfying week