Coco Motion Mumma

Living for these mornings 🙏🌸❤️

Finding my confidence and how to navigate this lifetime without her, one wave at a time 🏄‍♀️🫶

…….a term that encapsulates a feeling of pure joy and allows everything else ruminating in your brain to dissipate 🌊🌸🫶

Just a gal twinkle toeing outside her comfort zone 🫶🏄‍♀️😂

Poolside reads 🫶

Move, Swim, Eat….. repeat.

Sometimes life throws you the most unexpected curve balls and it really is the little things that put a small on your face. I honestly believe it is the fact I am trying to bath in a deep sense of gratitude daily at the moment that is keeping me afloat.
Seriously, Barbie in a bubbler at the most breathe taking sunrise!
Doesn’t get much better 🙏

It’s been a minute…

What a pinch me moment!
Filled to the brim with gratitude after having the privilege and opportunity to absorb all the juicy wisdom from , Martin Heppell and the Resilience Project team at a day dedicated to teachers.
Hands down the best professional development I have attended 🫶
I walked away inspired, motivated, with practical tools and strategies.
May even have shed a few tears relating to Hughs sisters ED story and Martin’s story of his mate fighting MND.
Talk about issues close to home.

An impromptu surf with my little miss (after months of some invisible barrier preventing me getting out there 🤷‍♀️) was enough to put a big old smile on my dial for the day.

Be your own
Let’s not sugar coat things….
We can be own worst enemy at times and to be real there is just too much of that happening in the world at the moment for it to be happening within us also.
Let’s replace harmful self talk with loving kindness and compassion.
Let’s replace self doubt with an abundance of confidence.
Let’s replace picking our bodies apart for praising them with the incredible things they allows us to do.
Let’s replace demonizing certain foods/groups with capturing the memories we had sharing them with friends and family
Let’s replace comparing our selves with others to be swimming in a gratitude plunge pool of what we have.
Let’s replace seeing movement just as a physical tool but rather a key addition to our mental health toolkit.
Be your own beauty…🫶

Car hangs and brain dumps with cute coffee cups episode 1…..
🫶Physical sickness can be and often hangs around or is amplified by external stress. Note to self…. Manage the stress and feel the physical sickness leave the body. Body keeps the score.
🫶 Watching my own kids play sport is one of my favourite past times.
🫶 Movement truly is medicine.
🫶 Moving our body for the sheer mental health benefits needs to shared more often.
🫶 Healthy food can be expensive but worth every cent (hello $12 for 6 apples!)
🫶 Car conversations with kids should be put in the parenting manual. The fact we are trapped in each others company and don’t have to look at each other allows for a more relaxed, grounded conversation without distractions.
🫶 It takes 22 seconds for Essential Oils molecules to reach our brain, 2 minutes for the Oils to be found in our bloodstream,
20 minutes for them to have affected every single cell of our body. Tested and confirmed with use of this week: Easy Air, Console & Adaptive.
🫶 Hold tight to the people who make time stand still, worries melt away and who’s hugs feel like sunshine.
🫶 Almond Lattes with Cinnamon makes me grateful every day
~ end brain dump ~

Challenge by choice 💫

A term we use to lovingly encourage our students to step outside their comfort zone, go one more meter on the giant swing, one rung higher on the vertical challenge, get harnessed up for the flying fox.

But when we aren’t fortunate enough to be participating in activities like the above, how can we choose to challenge ourselves in a way to feel that rush, that sense of achievement, the feeling of knowing we have worked through something to get to the others side?

Each day we face multiple opportunities to challenge by choice (maybe not as extreme) -
🌸 To make healthy nourishing options
🌸 Move our bodies in a way that feels good
🌸 Respond to situations with loving kindness rather than anger and impulse
🌸 Look beyond our first thoughts and try and see new perspectives
🌸 Sit with our thoughts and do ‘no thing’ rather than pack our days with distraction after distraction

Whatever the challenge, how nice would it would be if we could start to meet it with the same joy as achieving the big things.

What challenge are you doing by choice today that I can cheer loudly for you?

Something better is coming 💫
4 little words to shift our mindset from disappointment and remind us that there is a bigger plan.
You would be surprised how the heaviness in your gut and heart can be moved through your body when you can reframe your negative thoughts.
So next time you miss out on the opportunity or job you applied for, didn’t get chosen for a team, got turned down by someone or got told no to something you were set in doing, give it a try…..
SOMETHING BETTER IS COMING 💫

Intention 💫
This morning my reformer pilates instructor said a few very simple words that had my brain spiraling down a rabbit whole……
‘Make sure you pull your arms down to your side with intention’

What is intention? Intention is something you want and plan to do.

How often do we float through life without an intention, without a plan, with just going through the motions?

As someone with an undefined G center I find myself constantly seeking purpose, wondering why I doing something and I find setting intentions helps.

A few of the ways I set intentions -
🌸 I set an intention before entering a 1:1 session with a beauty that I am a positive touch point for their day.

🌸 I set an intention before I teach a class that I am able to articulate a concept so that everyone in the rooms is able to grasp it.

🌸 I set an intention before I enter a difficult conversation that the message I am trying to communicate comes across clearly and can be shared from a place of love and that the other person feels heard.

🌸 I set an intention before I go on walks and runs that I am going to smile and say hello to as many people as I can.

🌸 I sometimes set an intention as I make me lunch or dinner that the nourishment I am about to enjoy can support my bodies needs.

🌸 I often set an intention before I move my body to allow it to clear my brain of any negative thoughts and allow clarity to flow in.

Where in your day can you set an intention?
P.s the Ocean was magical today

Whats your missing piece to the puzzle?

As a holistic wellness archietect I get giddy over helping humans find that peice. The element, strategy, mindset shift, habit, process that is needed to bring your health to the next level.

Is your missing piece, the information you haven’t yet been exposed to around the importance of protein, the knowledge regarding portion sizes, how to read a nutrition label or how to shop outside of the supermarket?

Is your missing piece the awareness in regards to the importance of sleep to your hunger and recovery. Or the ability to identify healthy options on a menu, how your night time raid on the pantry is related to what you consumed at breakfast?

Is your missing piece the permission slip to lay off the HIIT training and excessive running to move your body in a way that is more aligned with your goals or the injection of confidence to lift heavy things to build strength and muscle to allow you to move through life with preserved bone density?

Is your missing piece someone to debunk all you have heard about specific eating plans and show you how nourishing our bodies doesn’t need to be complex?

Is your missing piece learning the skills on how to quiten the mind, set boundaries and implement daily positive growth mindset habits?

Or is is simply bringing on board an advocate or team that are backing you 100% in making positive lifestyle changes.

What is your missing puzzle piece?

We are back to 4:20am alarms this week and I am not mad about it.
It’s not for everyone and I am in no way going to try and convince you to join me, but what I do want to share is that its a worthwhile exercise to figure out when you work your best, most productive.
According to brainfacts.org ‘Anthropologists call this the sentinel theory. Over the centuries, a combination of genetics and environment have made it so some of us have evolved to feel at our best during daylight hours, while others thrive at night.’
So what are you…. Morning Lark or Night Owl?

Dear Mumma bear who was next to me at the beach today,

My heart ached for you.
AlI I wanted to do was reach over and hug you.
I wanted to let you know you are amazing, incredible, enough, just the way you are.

I heard your girls ask you to come play with them in the water and you tell them you couldn’t.
I heard them sound confused when you told them it was because you didn’t want to wear a cossie. When they asked you why you I felt your pain, the frustration in your tone as you snapped back ‘because I don’t’.

I watched as you appeared uncomfortable and tugged at your clothes as if they were suffocating you, as if being in your skin wasn’t hard enough.

I sensed how unbearable you felt in your own body and it flooded back feelings and big emotions that used to cripple me on a daily basis.

Mumma bear….. If I could have, I would have waved a magic wand and sprinkled you with confidence and a feeling of comfort in your own skin.

Mumma bear, those girls of yours love you exactly how you are, they want to swim and play with you no mater what size your cossies have on them. Because to them, you are their most important person, the one they love the most, the one they look to for how to navigate life, their bodies and their confidence.

Mumma bear…. You are Enough!

If your open to it, I’d love to offer you a short daily practice.
When you wake up each morning and walk into the bathroom. Look yourself in the eyes and when you feel like you see yourself (like really see yourself) kindly say… ‘I am enough, exactly how I am’.
Take a big breathe in….and then out.
Let it simmer.
And go again.
Then one more time.
Give it a go for a week Mumma bear❤️

Are you an innie or an outie?
I’m not asking about your belly button my loves but your organizational methodology.

Innies - those that rely on their memory to hold ALL the info, the things to do, pack, remember, cook, book, schedule, execute, read, email.
(It exhausts me thinking about it 😩).

Outies - those that implement a plethora of tools to free up their brain to allow flow. Tools like reminders on your phone/ computer, calendar reminders, post it notes, iwatch to stand up or breathe, alarm notifications, jotting things down in a notepad, to do lists.

The benefit I find of being an Outie is that it reduces decision fatigue (and makes me feel better about my failing memory).

Like self control/ discipline we only have a limited amount each day. So if I can make more decision as my future self before the day happens the more I am equipt to make on the spot decisions when they pop up and increase my probability of success.

This is why I put my workout clothes and work clothes out the night before, make my lunch for the day ahead while I prep dinner, write a weekly family meal plan, book workouts in for the week, grocery shop for a few days at a time, fill my car with petrol for the week on the weekend sooooo when I am asked to do something off the cuff it doesn’t impact my mental and physical load as much as it could.

I would love to hear are you an innie or outie (belly buttons welcomed also 😂)?

Chasing ❤️’s
I love this strategy to be able to work on shifting our mindset. A theory I heard speak to on her podcast.
The idea being the more we expose our mind to possibilities, what we are seeking, the more we reach for expanders, the more we increase the likelihood of them occurring.
Like when you are eyeing off a new car and then you see them everywhere.
Our brain is now being reprogrammed and is on the look out for it.
Chasing hearts is a strategy to flick that switch on each morning…. Where can you find hearts? Is it in the clouds, your coffee, heart shaped post it note, the heart you got on your insta story, the heart your daughter coloured in for you?
Chase the hearts.
Change the channel.
Reprogram the brain.
food

Shake s**t up 💫
Stagnant, stuck, feeling trapped are all feelings that as a generator (Human Design) leave me feeling deeply frustrated.
But if nothing changes, nothing changes.
This morning, what started out as cleaning one fly screen turned into a full lounge deep clean and a furniture reconfiguration.
I currently sit on my lounge, facing a new view, a different perspective and with a new appreciation for this gorgeous place I get to call home.
I shifted the environment.
I changed the energy.
It feels new, exciting even.
So what if you could shake s**t up in your life. What if you changed the way you did things, train in the mornings rather than afternoons, pack your lunch instead of buying it, reading before bed instead of scrolling socials, listening to educational podcast rather than the doom and gloom of the news, wearing the active wear that fits rather than the one you want to fit into, walk daily instead of just saying your going to?
What ripple effect would that small change make in your life?

Dear body,

I honor to move you in a way that feels fluid, that requires an increase in energy but not so much that it impacts you for the rest of the day.

To move in a way that with consistent commitment builds muscle without leaving you feel like you can’t squat to p*e.

I promise to only put you in environments that feel energizing, safe, encouraging and positive not ones that resemble army training or where negative talk is used as a motivator.

I promise to allow the thoughts that doing more, training harder or sweating more are needed to reach set goals enter and then kindly thank them for coming and show them the door. Because I acknowledge that you are so much smarter than that.

I take responsibility for turning down the bright shiny events of marathons, triathlons etc until one flows in that truly excites you and gives you a full body HECK YES (like a ticket to the NYC marathon).

My sweet body,
I honor you 🌸

Romanticizing your life - a concept that I am currently trialing.
Making the mundane and routine, mini moments of joy and pleasure.
- Morning walks by the ocean with a juicy podcast or favourite play list.
- Stopping to admire the little things in life - sunrises, flowers, sunsets, clouds, laughter, smiles.
- Catching up with old friends in a different location for a walk and coffee from a new coffee shop.
- Using the ‘good mugs’ to sip on warm drinks while talking to the Cubs about the days plan.
- Packing lunch and driving to a new location to enjoy it.
- Setting aside time alone to read, create or paint.
- Finding a secluded ocean spot for a dip and refresh.
- Browsing Instagram for cafes with nourishing foods and menu to try.
- Preparing dinner with diffuser on, candle lit and music playing with mini dance party breaks.
- Habit stacking my night routine - pouring a warm mug of moon mylk, putting on new Pj’s and sitting in bed to journal.
I would love to hear… what are you currently do to romanticize your life?

The beauty in the mess.
If you have been on the personal development band wagon this week like me you may (or may not) be experiencing some interesting side effects -
🌸 The un layering of your beliefs as you formulate new goals and habits makes you feel uncomfortable.
🌸 The energy that is created within your body when you challenge your ‘what was’ to ‘what I want it to’ requires a lot of movement for you to regulate - walks, kitchen dance parties.
🌸 That working on yourself can make those around you slightly uncomfortable (you do you bestie).
🌸 That progress rather than perfection is so much more enticing as you age.
🌸 That what once would have been identified as a failure was and can be in fact such a beautiful step in learning a valuable lesson ie failing forward.
🌸 That romanticizing your life can feel incredibly fun, playful and childlike.
So for now, I am going to paddle back out into the messy waters of self development, knowing that my board will eventually get me to those gorgeous long Hawaiian waves I am working towards. podcast

Humour me for a moment….
What would it look, feel and sound like if you spoke to yourself the way you do your best friends?
- Would you be complimentary?
- Would you be kind?
- Would you be forgiving?
- Would you be supportive?
- Would you be loyal?
- Would you honor their boundaries?
- Would you give them the bandwidth to be their authentic selves?
- Would you hold hold space for their plethora of emotions?
- Would you look beyond their physical being and get a sense of their values?
So what would it look like if you started being all those things for yourself?
What is a dialogue that you are currently replaying in your mind that you would never allow cross your lips and land in your besties ears?
Hmmmm, so curious 🧐

For the beauties who are new to scrolling my page… Welcome🌸
I am honoured to have you here.
My name is Karlie, I consider myself a Holistic Wellness Architect.
What the heck is that you say?
Well…..over the past 20 years I have been gathering knowledge, I have an Exercise Science Degree, Nutrition and Wellness Coaching qualifications as well as Personal Training, Human Design and Buti Yoga certification.
I am shamelessly addicted to personal development and wanting to become a better human.
I am an ocean, coffee and movement ju**ie.
I have an intense passion for wanting to support women feel the best they can in their own skin through movement, nourishment and natural health practices.
I experience a fully body adverse reaction to bodyweight scales, people telling me how many minutes I need to ‘burn off’ food and people demonizing food as ‘good’ or ‘bad’ (all 3 will never happen under my care).
So I guess being an architect is culminating all the holistic wellness knowledge I have to better be able to coach and mentor women and teen girls.
As a line 6 in Human Design, I look forward to continuing to share my life experiences with you so to in one way or another inspire and motivate.

Our words have impact and while we may feel no one is listening, you would be surprised who is.
Especially the little ears 👧
Personally, I have made a really conscious intentional decision to only speak kindly about my body and the way I feel towards it around the Cubs (as hard as that can be sometimes).
If I refer to her (my body) its out of gratitude for what it allows me to do, how it allowed me to move a certain way, participate in a type of activity, rather than what it looks like.
I prefer to refer to food as a way of nourishing our body and the impact it can have on my energy levels and mood rather than the impact on how much space I take up in the world.
The first step to changing this behaviour is acknowledging it, catching when you do it. Maybe you don’t realise your doing it when you say things like ‘I really shouldn’t be eating this’, ‘thats going straight to my hips’, ‘I better start my diet again on Monday’, ‘these pants make me look so fat’, ‘I am so naughty for eating this’.
From here, try reframing the thought ‘Isn’t it nice to be able to enjoy this food every now and then’.
This is a process and one that takes time, especially if that negative verbiage was playing around you when you were growing up.
Have compassion for yourself and speak kind words to her. She will thankyou for it ❤️
And remember the little people (and most people) don’t value you for your size or the way you look, they love you…. Just the way you are 🌸

POV: Me hiding out at the beach avoiding the amount of emails hitting my inbox trying to sell me a quick fix for a better ‘me’ in 2023!
Seriously, if it’s quick, it’s probably not sustainable, probably not healthy and is bound to leave you feeling crappy when you can’t sustain it. Whats even worse is your probably signing up to be hangry and as a result obsessing over food and exercise more than you already are 😔
So please, consider that although a quick fix sounds good, the long term goal of feeling awesome in your skin through consistent, daily, purposefully healthy actions will feel amazing!
Trust me, your future you will thankyou ❤️

Cheers to traditions old and new, to family we get to spend time with and to those that are watching down over us that we wish were still here ❤️
Merry Christmas 🎅🏻🎄🧑‍🎄

Staring down the last few days of the year with gratitude and hope 🌸 (the fact that today felt like the first real day of summer helped 😂).