Still Wellness

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.

13/05/2026

Do you ever feel like life feels harder for you than it seems to for everyone else?

Like your mind never switches off.
You feel everything deeply.
You get so overwhelmed that you shut down, procrastinate or struggle to know where to start.

These are the conversations I’m having with many women and some men lately.

Women who are outwardly functioning… but internally exhausted from trying to keep life together.

Maybe you:
👉Forget things constantly
👉Need lists for everything
👉Feel emotionally overwhelmed or anxious
👉Start routines strong… then completely fall off track
👉Go through cycles of high energy followed by exhaustion and burnout

And maybe people around you have said:
“Have you ever thought you might have ADHD?”

Or maybe deep down… you’ve already been wondering.

What I want you to know is this:
You are not lazy.
You are not broken.
And you are definitely not alone.

For many women, ADHD can go unnoticed for years because they become very good at masking, coping and pushing through.

But underneath that is often stress, shame, overwhelm and nervous system exhaustion.

This work isn’t about labels.
It’s about understanding yourself better, your patterns, emotions, mindset and stress responses.

Because when you understand yourself differently… you stop fighting yourself all the time.
This is the work I do with my clients.

Together we build:
✅Healthy routines and systems that actually work for YOU
✅Strategies to regulate stress and emotions
✅Awareness around burnout cycles and recovery
✅Mental Fitness so you can respond differently to stress, anxiety and self-doubt
✅More confidence, self-compassion and self-trust

So life can start to feel lighter.
Calmer.
More manageable.

And most importantly, so you can feel more like yourself again.

If this resonates, know that support exists and things can feel easier. 😊

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.

08/05/2026

We’re starting to outsource our internal world to AI.

I recently attended a local event on the Future of Health & Wellbeing, including a session on AI and mental health in the age of algorithms.

It was fascinating… and if I’m honest, a little unsettling.

Not because I’m anti-AI. I use AI every day.

But when it comes to our mental and emotional health, I think we need to be careful what we outsource.

People are now using tools like ChatGPT and Companion Apps to rehearse conversations, seek reassurance, make decisions and help them navigate how they’re feeling.

Some data is suggesting around 40% of people are now turning to AI for emotional support.

I can understand why.

We’re more disconnected than ever.
Loneliness is real.
Life feels overwhelming for a lot of people right now.

Of course we want relief.
Something that helps us feel better quickly.

But here’s the question I keep coming back to…

If we constantly outsource self-reflection, discomfort and decision-making...
what happens to our ability to do those things ourselves?

Because emotional resilience isn’t built through instant relief.

It’s built through learning how to:
✨ Sit with uncertainty
✨ Navigate difficult emotions
✨ Face setbacks
✨ Build self-trust

And none of that is particularly comfortable.

What concerns me is this:
AI is very good at validating how we feel.
But validation alone doesn’t necessarily help us build emotional resilience.

Some research is even showing that over-reassurance can reduce our tolerance for uncertainty over time. And that matters.

Because resilience isn’t built by avoiding discomfort,
it’s built by learning how to move through it.

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

Helping people strengthen their internal world so they can respond to stress differently, navigate uncertainty more effectively and keep moving towards what matters most.

This isn’t about judgement, we’re all navigating a very different world right now.

But maybe this is the bigger question:
Are we using AI to support human growth or slowly replacing the very skills that help us grow?

14/04/2026

This photo takes me back 3 years — delivering my very first workshop on burnout for my first ever client .

I remember feeling excited… and definitely a little nervous.
Sharing my story.
Speaking about burnout.
Offering practical strategies to manage stress.

I didn’t have it all figured out.
I was learning as I went.

Fast forward 3 years…
I’ve built a purpose-driven business doing work I genuinely love.

Supporting professionals, business owners, athletes and teams to build mental fitness —so they can protect their wellbeing, reduce burnout risk and sustain performance under pressure.

And what this reminds me of is simple

You don’t need to have it all worked out to start —
whether it’s a business, a career change, your health, or your confidence.

You just need to begin.
We all start somewhere. 🌟🚀

Where in your life are you ready to take the first step — even if it feels a little scary?

P.S. If you’re a business wanting to support your team with stress, mental fitness and working under pressure — let’s connect.