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)


Be responsible. Close the gate

Monday, November 26, 2018

 Close the gate

Those who live in the country know how important it is to leave gates as you find them. If they are already open, they are usually meant to be left that way. If closed...

A gate carelessly attended to can have disastrous results.

I grew up on a farm and before I discovered motorbikes had a horse who had spent the first 14 years of life – before we bought her - in a circus. We never found out exactly what she did in the Circus, but besides having the ability to untie just about any knot you presented her with, that horse - Melba was her name - was a demon at opening gates.

So much so, we had to put locks on every gate that was meant to hold her. Serious locks impervious to any creature without ten fingers and a key.

One night I left her in a cattle yard but neglected to attach the dog clip we used to “Melba proof” the gate! Bad mistake. The next morning, we found she had opened three gates – two of which most humans had difficulty with – to get into a shed full of tons of grain. But the real gob-smacker was that she had gone a hundred yards out of her way to open yet another gate to the bull paddock, so they could share in the midnight feast.

The lucky thing was that while the animal gang- three prize Jersey bulls and a crazy horse - had partied hard, (the mess was unbelievable) they were obviously so excited about their midnight adventure that they did more frolicking than gorging. They could have killed themselves.

So the phrase ‘close the gate’ is about taking responsibility.

I often feel confronted with the necessity of teaching ourselves - and those in our care - to do things we’d prefer not bother with. Those things we’d rather have someone else do if we had our way. Those mundane things that bore, frustrate or challenge us - but which are essential components of a healthy, productive life. You know those things -  like doing our paperwork, making challenging phone calls, brushing our teeth, eating our veggies. Taking responsibility.

Those things we might dislike doing but know we really should – and feel great when they are done.

Like taking the time to tidy up after ourselves. To leave it as good as, or better than we found it.

This week "close the gate and keep it great".

Have a responsible week.
And reflect on how satisfying it feels to be a part of the solution.




Tell it Straight

Monday, November 19, 2018

Tell it straight

Sometimes we just need to get it off our chest. Vent. Have a whinge. It’s the squeaky wheel that gets the oil.If we don’t tell people what’s upsetting or annoying us, they won’t know and can’t be expected to help.

Here’s an interesting thing. Researchers (yes, them again) say that those people who have a good whinge are more productive workers—as long as they actively work towards DOING something about the problem.

So, stop beating around the bush. Tell people how you feel – but don’t just complain first and think later. If you don’t like the way things are being done, think it through and find a solution. Then speak up.

Think about who you should talk to and don’t go nagging behind somebody’s back – tell them straight and they will often appreciate your honesty.

Be strategic: maybe take time out to make a difference by getting involved. It might be writing a letter to your local paper, donning a pair of gloves and hat on Clean Up Australia Day or turning up at meetings of your sporting club. Maybe you should go along to that Local Council, political party or interest group meeting and have your say?

Whatever you choose, make the choice to channel your energy in a positive way instead of sitting back and complaining about the way other people are doing things.

If you see a problem, tell those who need to know, - and remember, it helps to have a real, workable solution.

Have a straight- shooting -at- the-solution- week


Don't wait, invigorate!

Tuesday, November 13, 2018


 Napping during the day is not only an effective and refreshing alternative to caffeine, it can also protect your health and make you more productive. A study of 24,000 Greek adults showed that people who napped several times a week had a lower risk of dying from heart disease, much lower levels of stress and improved memory, cognitive function and mood.

But wait – dammit! We have no tradition of siestas in Australia, so what are we to do? Taking a snooze at your desk might get you fired. Maybe go home for lunch and have a kip while you’re there? Or what about suggesting to your boss and colleagues in a wonderfully invigorated way that getting forty winks at work might be the next big productivity supercharger? Just because we don’t currently do it doesn’t mean…..

Hmmmm, OK, fair enough, that might take decades to achieve, so what to do meanwhile?

There are LOTS of simple, effective, no (or low) cost ways to invigorate- and most are also great for your health, your productivity AND for those around you.

Take a brisk walk, wander outside and smell the roses, streeeetch! It’s about ‘time out time’, mindfulness, positive attitude, working on and not in, your business. The list goes on.

Add something fresh and colourful to your meal, say something nice to your fellow workers, smile and laugh, eat an apple (crunchy is so invigorating) work on a win-win solution to a disagreement you’ve had with someone you value, do something thoughtful for your spouse or children. Put on music you love and shimmy, sing or smooch – or all three. The possibilities are endless.

Don’t wait, invigorate and have an energised week.


Stop the Hate? Desegregate!

Tuesday, November 06, 2018



Humans are VERY similar at the genetic level. We share 99.9% of our DNA with every other person on the planet. When we mix with others we soon come to see how similar we are, whereas when we remain separate - when we segregate - we can find ourselves focusing on the surface differences.

When we interact with others in an open-minded way we notice two things:

Firstly, that in matters of desires, fears, dreams and life goals we are pretty much the same, and

Secondly, that those superficial differences can be wonderful, empowering, exciting – think exotic flavours, sounds, fashions, ideas, that can spice up our lives.

When we mix with others, coming to understand ‘them’ can lead to a deeper understanding of ourselves. At the same time, we can be enriched by fresh ways to enjoy food, music, leisure. Life.

So why do so many people want to segregate themselves from ‘others’?

We are designed to be wary of difference – it’s a sort of evolutionary defence. In times past, strangers often WERE dangerous. Now we live in a connected, multi ethnic, multi-cultural, multi everything world in which, remember, 99.9% of the inhabitants are just like us. They want to be treated nicely and with respect. Just like us.

Sadly, we are heading down a path of increasing tribal nationalism. To continue to function as a healthy democracy we need to listen to each other in the spirit that we all care about our country, our communities, our families and neighbors.  

Remember the old saying

“Treat others the way you want to be treated”

“Treat each other nice today – you will earn respect that way”

Desegregate for a safer, fairer, funner world.

Vive la difference.