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)


Let's build resiliance!

Tuesday, January 29, 2019


Welcome to work-year 2019

Australia day has come and gone. Again.

I always feel a little sad after the Australia Day weekend, as it has become the unofficial end of the summer holidays. The weather is still unquestionably summer, but school is back and we’re all into full work mode.

Aside from the question of the date, the Australia Day celebrations have some great elements, particularly the Awards recognising outstanding achievements of everyday Australians.

This years’ nominees and winners are mostly involved with the mental and physical well being of our youth. Young Australian of the Year Danzal Baker is a great role model, getting his message of self – respect, respect for others and of doing our best across with his humility, his cool dance moves and his motivating rap.

Joint Australian of the Year winners Doctors Richard Harris and Craig Challen, of Thai cave rescue fame, also have powerful messages to share;

Dr Harris says “I want kids to find their inner explorer by taking a few risks and challenging themselves. getting a few grazed knees and stubbed toes, making them more robust and confident” He reminded parents to avoid ‘helicoptering’ and give children some space to fail and learn.

Dr Challen expanded on this theme by saying “Australia is a place that presents us with so many opportunities and it’s up to us all to step up and give it a go.” He went on to remind us how very lucky we are to live in this country. We have challenges to overcome and issues to resolve but it’s important that we remind ourselves of the very many ways in which we are the envy of the world.

Winners of the Local Hero award, Kate and Tic Everett, who established the charity Dolly’s Dream as a result of their daughter, Dolly’s suicide, say “Many Australians recognise that we have a bullying culture in our workplaces and communities, and we are “up for a change”

C’mon Aussie, as we move back into work mode, let’s consider the things we admire in ourselves as Aussies.Our sporty, “outdoorsiness”, our willingness to have a go, to give a fair go to any one who is trying. Let’s remind ourselves of how good we have it – and to make an effort be kind to those who are struggling - for whatever reason.

And first and foremost to end our tolerance for bullying. 

It's not rocket science. When we treat everybody consistently and fairly, when we hold everybody, including ourselves accountable for the consequences of their actions, we all benefit.

Smile and say G’day. Have a great year.


Stop the Hate

Monday, January 14, 2019

Stop the hate

Who remembers "Gullivers’ Travels" the novel in which the hero is shipwrecked on an island populated by two tribes who battle to the death over which end they open their boiled eggs? 
It satirizes the way we humans are capable of hating each other over the most trivial details. 

It's probably fair to say that most of  us can sometimes be unfair in our judgement of others - I know I can be - so  I'm going to share a quote I refer to regularly, to help me keep a healthy perspective. 

It’s from a blog called the 12 Step Buddhist and goes like this; -

“Learning to discipline the mind by letting go of thoughts of attack creates a space for peace to flow into our lives.

‘Attack’ thoughts towards others are also an attack on ourselves, as it comes from a state of fear and blocks the love we all want - and need.

What we see in others is really a projection of how we see ourselves. When we examine, judge or criticise others we are, in effect attacking ourselves.

It’s impossible to judge others without it having an effect on ourselves...so it’s better to make our judgement loving and positive.”

According to this way of looking at things, when we criticise others, we are really attacking our perception of ourselves and when we believe in those angry and negative thoughts it makes it difficult to feel good about ourselves. A false image of self has come to take the place of who and what we are. 
When we think or speak poorly about others we are in effect thinking and speaking poorly about ourselves.
The quote closes by suggesting that when we find ourselves struggling with “attack” thoughts, to consciously choose to see love instead.
Stated another way, be nice to others and ourselves. A win-win! Stop the hate and make it great.

Have a loving week.



Happy New Year. Make it great!

Tuesday, January 01, 2019

Make it great 

Please take a moment to consider this question:- Are we safer now than at any other time in history? Or not?

Studies show that more than 70% of people will answer “No” to this question. Which is understandable given the trouble, strife and disaster presented every day in the media.
Yet for most of us, it’s absolutely true. As a species, we have never enjoyed better health, higher standards of living or more diverse opportunities. One simple statistic – longer life spans, proves the point.

So why do we feel so worried?
We are designed to focus on the negative. When we evolved in the jungles and on the savannahs, it was important that we took serious notice of the grass that moved a little differently, or the leaves that rustled when others didn’t. It may have been a tiger, python or neighbour planning to have us for lunch. Or it may have been potential lunch for us. Either way it was important we took notice of things that were different, or negative. It was a matter of survival.
To illustrate the point in a different way, consider this quote from Margaret Attwoods’ novel, ‘Blind Assassin’ - “Good judgement comes from experience. Experience comes from bad judgement”.

To achieve anything, we have to ‘have a go’ - and having a go involves risk and failure. Achieving ongoing ‘success’ involves learning the skill of ‘Failing forward’ which means learning from our mistakes and moving on - applying the lessons learned along the way.
So here is the summary. We are built to focus on the negative. That’s a survival trait. To achieve we have to strive and when we strive, we will sometimes fail. This can add up to defeat if we don’t cultivate the habit of remembering that ‘failure’ is one of the most important ingredients of a ‘successful’ life. The key skill is to find the “good” in the mistakes – the ‘silver lining in the cloud’ and consciously focusing on it. The silver lining - rather than the cloud.

American neuro-biologist Dr Rick Hanson author of Hardwiring Happiness says “taking in the good” each day trains the brain to turn transient positive moments into something more long lasting and gradually attunes and sensitises the brain to positive experiences. To help, he offers this formula:


H - Have a positive experience and notice it , whether it is a physical pleasure, feeling or sense of determination.
E - Enrich it. Consciously stay with the positive experience for 5 to 10 seconds and let it fill your mind.
A - Absorb it. Let the experience sink in so it soothes you. Nourish it. Savour it. Enjoy it. Celebrate the satisfaction.

L - Link positive and negative material. Be aware of a negative experience while feeling the positive one. If a dark thought hijacks your attention, focus on the positive and try to let go of the negative. Or laugh at it.
Or, in the words of Monty Python. “when you’re chewing on life's’ gristle, don’t grumble, give a whistle, and this’ll help things turn out for the best”

This year will be like those that have come before:-  wonderful, as well as not so nice things will happen. It’s possible some truly awful things will happen as well, because that’s a part of life. But we can decide how we respond to whatever comes our way, the good, the bad and the ordinary. There will be silver linings to be found if we choose to look for them. It’s up to us.

Have a happy, healthy strong new year!