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)


Find a win-win way.

Wednesday, May 29, 2019


Change is challenging. Look for the win-win solution

Unless you’ve been living under a rock, you’ll be aware of the climate change ‘debate’. You’ll have noticed it has become a divisive issue, with a dedicated tribe of die-hard deniers, a passionate collective of the completely convinced and a growing group who just wish we would find middle ground and move forward.

Disclosure; I move between the second and third groups

There is much smoke and noise, claims and counter claims, cover ups and conflicts of interest. It’s become highly emotional – to the extent that powerful points are being overlooked and friendships frayed.

I’d like to suggest a moment of calm and highlight an idea that’s being overlooked in the fire and fury.

To start, I’ll mention that one of the many strengths of Australia has been our ability to lead the world with progressive ideas. Historically we’ve been prepared to discuss issues in depth and ultimately come to the right decision. Yep, we can be slow at times, but we get there.

The fundamental issue is whether climate change is happening and if so, what is it’s cause. The ‘denialist’ position is that climate change isn’t ‘real’ or that, OK, maybe it is, but it’s NOT caused by humans. The argument then goes that because “we didn’t do it” we shouldn’t have to do anything about it.

Consider this: If you’ve taken any notice at all over the past 10 years, you’ll recognise that much of the environment IS different – and the weather IS changing. No matter who or what is causing it.

It IS impacting our farms, our rivers and it WILL impact everyone eventually. So, let’s forget the blame game and discuss opportunities – because there are plenty.

And here’s a thing – the positives in looking at new ways of doing things can far outweigh the negatives. Yes, there will be costs but there will be benefits as well.

In the 70s, there was a big ‘oil shock’ and fuel prices went up. Initially there was panic and predictions of doom. But the innovations that resulted from the recognition of the need for change created whole new technologies, new jobs, new industries. LOTS of great things came of it.

Change is challenging and it’s normal to resist it at first. We all have our comfort zones. But history shows that it makes us stronger and results in more opportunities and options.

On the other hand, we have our world to lose if it IS true - no matter who or what causes it- and we don’t adapt. We need to manage that risk. We have so many great new things to learn and we’ll be doing something positive instead of dithering, fighting and whinging.

Let’s find the win-win.


The 3 Rs - Respect, Responsibility, Resilience.

Friday, May 17, 2019


An article called 'Parents Behaving Badly' in 'Good Weekend' (SMH) April 20th says "unreasonable expectations and bullying from parents is the number one issue facing school Principals"

High school Principal Karen Terry, 54, links this development to a pervasive "happy-ology" - a belief children must be happy all the time. "They don't want their children to feel any sense of discomfort or distress," she says. Another exasperated principal recently wrote a pleading note to parents at a middle class suburban school in Melbourne "It has become more and more apparent to me that we are raising some of the most fragile children ever" the note read. "It seems that many parents simply will not allow their children to experience any kind of challenge, setback, discomfort, sanction, or to take responsibility for their actions"

At the same time these parents are demanding that schools teach their children to be able to excel at any task they attempt and question every exam or assessment mark that isn't an A+

The Principal mentioned above went on to say, "Parents, I implore you, please, let us do our job. We are professional educators who know how to deal with and develop young people. Every time you needlessly second guess us, question minutia, (tiny details) or simply refuse to support the school, it actively damages your children.

We all know that the great majority of parents are fair and reasonable and support their children's teachers and schools. We also know schools and teachers don't always get it right or don't communicate as effectively as they could...they are humans working in an imperfect world like the rest of us. But we also know there is a growing group of people who shrilly complain whenever they or their children aren't treated as the best and fairest all of the time.

There are two points I feel we should regularly remind ourselves of:

Firstly, Australia is not a perfect country;- there are many things we could do better - but we are still a healthier, better educated, safer and more equal country than most. It's up to us all to work on, and discuss the things that matter to us, positively, calmly and fairly.

Secondly, -and I'll illustrate this with a proverb; "the most successful people are usually those who have failed the most" No matter how good we - or our children - think we are, or how we feel we should be treated, we all have to learn to take responsibility for the consequences of our choices or actions. Falling and getting back up makes us tougher, making mistakes and learning from them makes us wiser, admitting we have been disrespectful or unfair and making amends makes us more caring, decent, happier people.

Protecting our children from scrapes, poor results following lack of effort or the consequences of inappropriate behaviour, ultimately affects everyone.

And abiding by the 'referee's' decision - whether it's on the sporting field, the road, at work or school - and getting on with the game of life makes it safer, fairer and more fun for everyone.

Let's remind ourselves to be reasonable, responsible and respectful.


"Positives" even better than Chocolate

Wednesday, May 01, 2019


Hand out “Positives” like chocolate.

Although Easter is over for another year there are lots of ways we can feel good without chocolate.

I’d like to start this week’s column with a heart-felt ‘thank you’ for the positive feedback. We all like to feel we are appreciated. Which brings me to the theme this week:- Positive comments go a loooong way.

One reader wrote to say she loves the positive slant I try to impart and went on to say: “I recently read a book called “How full is your Bucket?” by Rath and Clifton. It’s based on the bucket and dipper theory:-

“In a nutshell, we all have invisible buckets and dippers. Every day we each have hundreds of interactions with other people. When it is a positive interaction initiated by you, you are putting a drop into the other persons bucket - and also your own bucket because it makes you feel good as well. Negative interactions do the opposite and take from buckets”

“I taught this to my 9-year old, and he regularly comes home and tells me how he put a drop in someone's bucket today. I firmly believe it is 'the' most effective way to teach school aged children empathy. A teacher I recently told felt this knowledge was gold and she would use it in her classroom. Needless to say, my life has improved greatly since I and my family members have made the bucket and dipper theory part of our lives”

Here are several interesting facts to reinforce the massage:

Scientists have identified receptors in our nervous systems that respond positively to some of the chemicals in chocolate. That’s one of the reasons chocolate makes us feel so good.

Positive feelings boost our immune systems, improve our energy, our appetites and help us sleep, not to mention encourage us to spread the good cheer.

So, as a follow on from Easter, dish out positive comments, smiles and hugs in place of chocky eggs. It's so easy, costs nothing and comes back with interest. A smile, a kind word, a helping hand.

Have a great Term 2 --and dish it out with a ladle.