Sunrise Well

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Sunrise Well

Educate - Empower - Energise
With wellbeing workshops, classes, & coaching. Please email Ruth at Sunrise Well to discuss your needs.

Hello, I am a mindful wellness coach specialising in delivering personal and corporate stress management programs through coaching, meditation, mindfulness, and yoga. Sunrise Well provides integrated programs with coaching, classes, workshops, seminars, and expos all available. Find me here:
web: www.sunrisewell.com.au
email: hellosunrisewell@gmail.com

07/08/2025

With unplanned changes, you can be thrown into imbalance and overwhelm.
Your nervous system - like a car skidding on ice - scrambles to regain control.

>>> Restructures, reforms, changes in leadership, redundancies, system changes, etc. all impact wellbeing far beyond the changes in role titles or IT systems.

The tools and systems you normally use to help you manage your stress are no longer there. Or you're so disrupted by the change that your normal practices are thrown out the window.

We can all cope with a little bit of change. But when things are completely out of balance, that's when the wheels start falling off and rolling about on the floor - the wheels, not you.

If this has happened to you recently, you're not alone. Many people struggle to maintain balance during times of upheaval.

If your wellbeing practices were the first to go during a change, now is the time to bring them back.

This week I've been sharing evidence-based wellbeing support for organisations going through change.

If your organisation is undergoing change, what are you doing to look after your team's wellbeing?

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Mastering Wellbeing Through Change is a short, impactful, supportive training to help people manage the stress that comes with uncertainty.

Email hello@sunrisewell.com.au to book a call.

05/08/2025

At the Australasian Society of Lifestyle Medicine Symposium at the Gold Coast on Saturday, the talks were all varied and so incredibly interesting.

I was surrounded by enriching discussion and positive people who are at the forefront of improving the health and wellbeing of people around the world.

Dr Kuljit Singh sharing insights on social prescribing as we kick off Loneliness Awareness Week (Australia we need more of this).
Also:

- Shared medical appointments
- The Springfield Healthy Hearts study happening right here in Brisbane
- Creative arts as therapy
- How conversations can change a life with The Men's Table.
- Precision medicine with Dr Cam McDonald

I managed to catch the tail end of an informative talk by Loai Albarqouni.

The wonderful Sam Manger, President of ASLM sharing funny and insightful comments throughout the day.

Amazing to meet ASLM CEO Roni Beauchamp.

It was also a pleasure to meet our HCANZA Chair, Linda Funnell-Milner.

Fantastic to meet new faces like Matthew Worland and Alexander McDonald.

And, of course, I appreciated the opportunity to share the learnings and forward goals of the Pain Education and Management program - an award-winning multidisciplinary program where I've had the pleasure to contribute education on sleep health, therapeutic recreation and relaxation strategies.

Overall it was a spirited, supportive, and inspiring day. Well done to all!

21/07/2025

One thing I want all the 'corporate athletes', people pleasers and high achievers to remember as we kick off the week:

Saying ‘no’ or 'not now' doesn’t need a PowerPoint presentation. And it can be done respectfully.

A sentence. A breath. A smile. That’s enough.

Strong boundaries are not a luxury and, equally, they're not a burden.

Setting healthy boundaries gives psychological safety for both you and the people you're working with.

And they're essential for your wellbeing.

Happy Monday!
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👋 I'm a Workplace Wellbeing Consultant Trainer and Coach and I love bringing health and wellbeing to teams and leaders.

To book your Setting Healthy Boundaries workshop email hello@sunrisewell.com.au

18/07/2025

We like to overcomplicate things.

But when it comes down to it, there are 5 simple things that, if done consistently, can make a huge difference to your health and wellbeing:

1. Move more than you think and lift heavy things.

2. Eat less highly processed foods, more plant-based Mediterranean.

3. Connect with friends, family and neighbours.

4. Mind your mind and watch for negative spirals.

5. Sleep more and prioritise rest and recovery.

These are all the most obvious things to do, but they're the practices that have the best evidence behind them. These days we overlook what's in front of us in the search for the hacks and tricks.

Keep it simple. Start today.

17/07/2025

Someone told me the other day that what I do must be easy.

Their thinking is that my work involves finding a client and rocking up on the agreed date to deliver some kind of training or coaching.

But that barely scratches the surface.

To deliver one training, even just a 1 hour workshop, I...

- Pitch potential clients
- Create and send a proposal through when asked
- Tweak the proposal if needed
- Set an agreed date and provide comms/or send out comms
- Check with client to make sure the materials fit
- Review, create, upgrade all materials
- Print materials if in-person
- Review, create, upgrade slides
- Run through the training several times depending on how familiar I am with it.
...not to mention the years of study, training, and research that go into each training!

I aim to improve it every single time because I want to give my best.

Every job has a behind the scenes. This is just a fraction of what I do.

If you know someone I should meet who could be looking for a training like this, I'd love you to introduce me.

You'll be helping me with the first step of my BTS work!

Email: hello@sunrisewell.com.au

15/07/2025

If you're the smartest person in the room, you're in the wrong room".

I'll most definitely be in the RIGHT room at the Australasian Society of Lifestyle Medicine Symposium at the Gold Coast on 2 August.

I've no doubt there'll be many insightful presentations by the talented speakers there, including:

〰️ Precision health and future-focused models of care with Dr Cam McDonald.

〰️ Social prescribing in action with Dr Dr Kuljit Singh.

〰️ Strengthening health systems through evidence-based public health with Dr Loai Albarqouni and Dr Mina Bakhit.

〰️ Lived experience and peer-based support models with David Pointon from The Men’s Table.

〰️ Dr Sam Manger with non-drug interventions for real world impact.

〰️ and more

I hope I can add something of value to the conversation.

There's increasing interest in innovative and holistic approaches to managing wellbeing that stretch across the silos of society, for truly integrated and effective solutions.

> I'll be sharing my experience providing sleep hygiene and therapeutic relaxation strategies as a health educator in a multidisciplinary chronic pain management team.

The education component was delivered through a comprehensive, award-winning program for chronic pain led by Pain Education and Management: https://www.managepain.au/

Early bird pricing for the symposium ends today: https://lnkd.in/gRwZVBFG

11/07/2025

Yesterday was a pretty surreal moment for me - I think my former ESL/ higher ed colleagues will love this...

For my first ever workshop, I presented my workshop, Stress Management 101 for a cohort of international students at Macquarie University!

International students are near and dear to my heart as, prior to starting Sunrise Well, I taught academic communication skills to health sciences diploma students.

It was really cool to come full circle and merge my old world with my passion for health & wellbeing education & coaching.

And to do it for Medibank! So epic... I'm pinching myself!

Rarely are our paths linear.

But you never know when you might need or use experience from your past life in your present.

(Pic of me taking a walk after the workshop, enjoying the fading afternoon light).

A big thank you to the team at Medibank, especially Madisen Sheppard, and also to Pinnacle Health Group Australia for bringing us together.
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👋 I'm a Workplace Wellbeing Consultant Trainer and Coach and I work with organisations to improve the health and wellbeing of their teams and leaders.

💥 August and September bookings are filling up fast. Email hello@sunrisewell.com.au to book a call with me.

brisbane

30/06/2025

You know when something's off with a team member. You just don't know how to approach them about it.

They're quieter than usual. They aren't as proactive as they were before.

They're skipping meetings or having their camera off.

And their usual easy-going attitude is gone.

You want to check in… but you're too busy putting out fires. And you're not sure how to bring it up in conversation.

By the time you get around to talking about it, the person is already taking longer periods of leave and it's clear that stress leave was turning into burnout.

This is more common than we think. Leaders care. But they don’t always know what to look for or how to start the conversation.

And they're running on the fumes of an oily rag when it comes to free time.

>>>> 54% of actively disengaged employees experience significant daily stress (Gallup, 2024).

>>>> Managers are the emotional shock absorbers of the workplace, but we rarely ask who’s supporting them.

There's no doubt that managers need support.

I'm excited to share that Brett Engeman, Leadership and Communications Coach, and I are running a free masterclass for leaders:

💥 Edge: The 5-minute Reset to Avoid Long-term Stress:

🔹 Wednesday 30 July
🔹 11:00 AM AEST
🔹 Live online

>>>> Register via link in my profile.

We’ll show you how to recognise signs of stress in team communication and respond early, saving you time and giving you the leadership edge you need in modern working life.

27/06/2025

It's official!

As a complement to my work as the Founder of Sunrise Well, I’m thrilled to share that I'm delivering my training sessions to Medibank's corporate clients!

This means more health and wellbeing education and support is available to more people across Australia and APAC.

When I started out doing this work, I never imagined the places I'd go with it - and this is just the beginning!

20/06/2025

Want to keep more energy in your batteries (or battery in your batteries, as I said! 😂)?

Try these 3 micro-boundary ideas 💥

Managers, show this to your team and open up the conversation around how you can all work together to make sure people are productive and happy - and especially not burning out at work!

Open communication, setting expectations and modelling clear boundaries is essential!!!

👉 For support and staff training, get in touch hello@sunrisewell.com.au

14/06/2025

'What is Attentional Blink and why should I care?' you ask...

Improving attentional blink might mean you catch a data error before you press submit.

Or stop the conveyor belt before an accident.

Or catch a nursing home resident AND the hot cup of tea that was about to fall on them.

Or swerve before hitting a pedestrian that steps in front of your delivery van.

Attentional blink is a natural situation where you don't register a second stimuli when it comes straight after the first.

Research shows mindfulness meditation can reduce a person's degree of attentional blink.

So why isn't mindfulness instruction part of WHS standards at work? It could, literally, save a life.

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Bring mindfulness and wellbeing into your workplace 👉 hello@sunrisewell.com.au

14/06/2025

7 ways to stay motivated when it's cold ❄️ 👇

Brisbane isn't usually this cold. I found it really hard to get out of bed and move this morning.

How about you?

Here are 7 ways to get yourself moving when you'd rather snooze 👇

🔹Stay active indoors:
- Jump on YouTube to find a class, get some home equipment from Kmart, or just dance to your favourite music. Great ways to warm up!

🔹Accountability:
- Find a workout buddy, join a fitness group, or even create a WhatsApp group with friends to stay accountable.

🔹Realistic goals:
- Small, achievable steps are key. Write them down and remind yourself. Celebrate all wins.

🔹Rewards:
- Use healthy incentives to help you reach your goals, e.g. a warm bath or a new book.

🔹Winter routine:
- Change the routine and create a special winter schedule to stay on track.

🔹Self-care:
- Get enough sleep, eat healthy foods, and relax with activities like mindfulness.

💥 Remember your "why"💥
- Ask yourself 'why' you want to be active. Keep your goals front and centre!

Let me know which one you're going to try!

________________________
I'm a Workplace Wellbeing Consultant Trainer and Coach and I work with organisations to boost the health and wellbeing of their people.

Bookings: hello@sunrisewell.com.au

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http://www.sunrisewell.com.au/

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Our Story

Sunrise Well provides integrated programs of coaching, classes, workshops, seminars, and expos. We work both in the corporate space and with individuals to reduce stress and improve well-being.

Whether it is one-on-one or with a group, we provide informative, fun, and energy-changing programs for you and your staff.

Group/corporate: Mind Body Wellbeing programs of classes, coaching, seminars and workshops - stress management, resilience, sleep hygiene, deskercise, breathing and mindfulness, meditation, yoga.

Individual: Mind Body Wellbeing services - 1-1 coaching, private yoga and meditation.