We did it!


Just over a year ago we intentionally set out to write a blog post every week, gain a few hundred email subscribers and deliver a series of 20 webinars, largely using the content from our 10 session Intentional Health programme. This past week we completed our 20 webinars and have been consistently blogging for well over a year already!

That's all great - and we have learned an awful lot - particularly, about how it looks so easy! BUT... that's not the best bit!

The best bit for us is when you email, message or chat with us and tell us about how the content we share is helping you be more intentional about your own health and wellbeing!

You see; 3 out of 4 of us are likely to experience some form of lifestyle disease that results in disability or premature death.

We live in a culture where it is far easier to be unhealthy than healthy.

Lifestyle disease occurs because of the cumulative consequences of the simple but silent, yet often harmful, choices we make every day. We make many of these without realising and are therefore completely unaware of any long-term consequences.

That's why we can all benefit from being intentional about our health and wellbeing.

Whether you are interested in balanced diet, physical activity, or exploring thoughts and feelings, we hope our webinars give you a starting point - to help you on your journey to being more intentional about your health and wellbeing.

You can download a free worksheet with links to watch any of the replays by clicking here.

One of the areas we also need to be intentional about is making sure we rest well.

By the time this post goes out, I'll be on a family holiday in the sunshine!

I hope you take the time to rest, to watch any of the replays, to avoid lifestyle disease and do one thing to be more intentional about your health and wellbeing this week.

Til Next time, Niky & team.

How Many?


Photo Credit Morgan Sessions

How many units?

If you missed Tom and Gareth's 30-minute alcohol webinar last week, you can watch the replay by clicking here.

Despite having technology issues at the start, and Tom inadvertently pressing something for a few minutes in between, the lads did well!

There is a free "How many units", and a "true or false" quiz, in the accompanying worksheet. We can send you that if you click here.

How many webinars this week?

This week, Tonya and I are hosting a 3 part mini-series on our emotional health and wellbeing, especially how we can really benefit when we are intentional with our boundaries, communication and healthy positive conflict.

These will run 10 am (BST)on Tuesday, Wednesday and Thursday this week.

You can sign up for these by clicking the links below.

Boundaries - Tues 4th July 10:00

Saying No - Wed 5th July 10:00

Positive Communication - Thur 6th July 10:00

Don't forget you need to sign up now to get the replay details so even if you can't make 10:00 BST, still register and watch us later!

How many webinars left?

After this week, we will only have 4 webinars left in our series of 20!

It is so much fun when you join us live and can chat, and we'd love to give you a mention if we can! Sign up below to attend these live.

Goal Setting - Mon 10th July 10:00

Thoughts & Feelings - Mon 17th July 19:30

Joy & Gratitude - Tues 18th July 19:30

Celebrations and Failing Forward - Thur 20th July 19:30

Why not be intentional about joining us LIVE, before you miss your chance!

See you in the webinars!

Niky & Team

P.S. Oh, and if you are wondering...

How many seeds in a sunflower head?

Good or Bad Habits?


It's fair to say, we've got into a habit of posting blogs every Monday morning for almost a year now! Some of you will think that's a good habit, and some maybe not! But we keep doing it because we love hearing back from those of you who take the time to let us know the difference these blogs make (you know who you are!)  Thank you SO much! :) - Some of you even get a mention in our webinars ... so always worth checking out the replays!

Recently, Tom, Gareth & I have been trying a new habit of live webinars - which have been a steep learning curve but lots of fun! I know for some of you, the thought of a webinar - with technology sounds scary, but trust me, it's much scarier being on the producing front end of the camera!

If you are a little nervous about the unknown, please don't worry, you literally just need to be able to register by entering your name and email address, and then we'll send you a link, which you just click and watch ...

If you've been thinking about joining us then please have a go this week!

Last week we explored how limited our willpower is, especially when relying on it to help our "future-self" make wise choices, and instead explored how we might be better off using willpower today and creating healthy habits instead. You can watch the replay simply by clicking here.

We also talked in the webinar about using willpower to create habits, so habits will be the focus of the next couple of webinars.

First, we are looking at what are 'good' and 'bad' habits, how they work and how understanding this is helpful.

Then we will explore how understanding all of this can really help us change any 'bad' habits.

We'll be working through a worksheet through the webinar, which we can send you to download and print off here.

Sign up for this week's webinar (1st June 2017 19:30 BST) by clicking this link and we'll look forward to seeing you then!

Niky & Team


Ever want the ground to swallow you up?


That was me during Saturday afternoon's webinar - after I uploaded the wrong clip - the clip that hadn't been completely edited and had me stumbling all over my words and repeating myself over again looking like a completely incompetent fool! You see, I'm trying out these live webinars at the moment, and in order to make sure I cover the critical content and also respect people's time, I am including a little pre-recorded and edited section in the middle - whilst Tom and I stay in the "chat room" (it's called a hybrid webinar!)  It has been a very steep learning curve, but so far but none as steep as this weeks!

Ironically, this week's webinar was all about managing stress and worry! 

It started as a bit of a worry when Tom, my co-host extraordinaire,  let me know he couldn't join me this time and I thought I was going to have to go solo! Thankfully Gareth was able to step in and save the day.

And it was all looking so promising...

... until that was, I pressed play on the pre-loaded, pre-recorded video (it's all very technical!) and then had to sit and helplessly watch the unedited section of film roll out for all to see me making a complete fool of myself!

Bridget Jones eat your heart out!!

Anyway, I am intentionally choosing to take at least 3 things away from the whole experience.

  1. It's ok that I'm not perfect because I know the truth that no one on this earth is!
  2. I choose to laugh at myself with others instead of being oversensitive.
  3. I am going to do webinars again* anyway, even though people might not watch, and it might happen again! 

Because that is what living life to the full is all about! Taking a few risks, learning from our mistakes and having fun with friends and family along the way.

I hope you have a day where stumbling over your words makes you appreciate how good life is today too!

Niky & Team

(*next webinar is probably going to be on Wednesday week - But I'll let you know in next week's blog post!)

PS - if you really want to see how awful it was, and have nothing better to do, then you can watch a replay here.

You'll want to look out for the bit when I try and explain that there is no universally agreed medical definition of stress... and then try and talk about what I learned in my sports science degree...

Thankfully the rest of the webinar is hopefully quite useful! and if you want to have a go at the Worry time, you can download the worksheet here.

No blog today, we are starting something new...


We are starting something new, and are going to change up our blogs for a few months and mixing in a series of interactive live FREE webinars! The first one starts on Wednesday 19th 7:30 - 8 pm (BST) click here to sign up!  (click on any of the links on this page and enter your first name and email address to sign up)


I hope this little experiment will excite you as much as it excites me, and I'm really hoping that you will embrace this new adventure and give it a go with us!  Thanks to those who have already signed up too - I hope you also spotted my little welcome video ;) 

For those who have never experienced a webinar before, please don't worry too much - especially about the technology.

Once you have signed up to join us, you will receive an email which will have a link similar to the one below.


You simply click on the blue link a few minutes before the webinar is due to begin and it will take you to the page with the webinar on. 

If you show up at the same time as we are broadcasting you will be able to chat LIVE with us in a grey 'Chat Room/Box' which will appear on the side or below the presentation (depending on the orientation of the device you are watching on).

If during the live event something is not quite working at any point, the best thing to do is refresh your browser. You can do this by pressing the refresh button if you know where that is, or by clicking in the address bar and pressing enter or return.

Please do join us for our very first LIVE webinar this Wednesday 19th 7:30 - 8 pm (BST) click here to sign up!  


If you can't make it LIVE on Wednesday, please do sign up and we will automatically send you an email with the link to watch the replay.

In this first webinar we are talking about why we really need to be Intentional today and (as Craig Groeschel sort of says in his new bookhow being or not being intentional today determines the story's we will tell tomorrow.

Really look forward to you joining us.

click here to sign up!

Niky and team.

PS - Please come with any questions to put into the chat box, and also any future topics you would like us to explore! Afterwards, we'd love to know how you found it, and especially any tips for next time, and if you were encouraged or inspired, please do share the replay link too!