The Mojo Maker Podcast with Nikki Fogden-Moore: For Leaders In Life | Healthy Wealthy and Wise

TVC 040: Fit in The City 48 Hours in San Fran 5 Tips for fast fitness in the city when you’re traveling in San Francisco. I was in San Fran last week for a mere 48 hours as we set up the plans for my book launch next year. It feels in between seasons as a constant drizzle and then the odd downpour hits the city and creates a 50 shades of grey across the skyline.   We were having the “In and Out Burger” experience but in a fitness element, with such limited time. I’m going to call this trip the fly-thru through rather than the drive-thru!   (Not that I eat In & Out Burgers but I’ve heard you can get the healthy version of a lettuce burger without the bun, just saying….)   We hit the ground running – literally. Catching an early flight in from LA here are my 5 top tips for some fast fitness and healthy living in one of my favourite cities.   No matter what time of the year you are here these all rock. As we head into winter it’s the perfect time to pull out the beanie, grab your body warmer and hit the streets for some fresh air and meet some super cool people.   1. Breakfast at the Four Seasons on Market Street. We had the most incredible fresh breakfast here with great service. Yummo. Highly recommended. This is also a classic meeting point if you’re doing business. We had our PR and media meetings in the bar/restaurant area  – it was totally central and a great base for our stay.   2. Yoga at Lululemon (inside the Westfield Centre on Market Street tucked up on the second floor in the corner this store rocks some amazing yoga classes for their community). Head in and see Nicole and her team and check out their notice board for classes, instructors and fun sessions of yoga and more.   3. Run around the Bay Area with the Golden Gate Bridge as your view. Take a tram down to the Bay Area Bridge and run around this incredible space that features it’s own colony of seals, a fantastic area for running, cycling or walking. Nicole from Urban Outfitters recommended the staircase on Clay – a pretty awesome workout for your cardio and your legs if you want to boost your metabolism and get an incredible view of the city.   4. Try indoor rock climbing while you are in the Bay Area at the uber cool and very fun. Planet Granite are situated by the Golden Gate Bridge. Not to mention it’s nearby one of my altime fav sports stores – Sports Basement. Mission cliffs has an amazing centre called Touchstone Climbing. See the links at the end of this post.   5. Head out for an incredible mountain bike ride or trail run in the Mill Valley, Marin County area. Actually one of my favourite places of all time. If you’re in doubt of where to ride or run head into see the guys at Studio Velo in the heart of Mill Valley. Scott and Terry do fantastic Sunday session rides, plus they can ensure you get on the right bike for your level and conditions. From complete newbie to pro’s.   Check out my posts from last year in San Fran and cycling around Mill Valley with the crew from Studio Velo. Also newly opened Mt Tam Dog Co have an awesome trail walk/run that it dog friendly. YAY!  Head in-store to this cute little dog boutique and get the low-down from Erin or Melissa on best trails for you and your 4-legged training  buddy to go explore.

The Making Of Brookfarm. I loved interviewing Pam Brook, co-founder along with her husband Martin,  of Australian brand Brookfarm on creating the life they want. Building a business from the ground up and their vision for continuing to provide a sustainable, delicious, healthy and unique products for consumers. We talk about how company culture, self belief and old fashioned hard work builds success and longevitity. Inspiring, engaging and full of energy Pam exudes passion and authenticity for her family brand. What makes building a business and following your dream so special – the journey along the way, the conviction for what you do and ensuring you have the right team around you. Pam tries and tests all her products and listens to her friends and consumers on what they love – taking into account the ever increasing dietary restrictions and food allergies now so prevalent. Part one of a three part series with Pam on building the business, work-life balance and conscious living.     I can’t wait to share more. I’ll also be posting the show notes on this later in the week and you can watch the full length  interview on VitalityCoachTV   Health & Happiness Your Vitality Coach, Nikki x For recipes and previous posts featuring Brookfarm goodness see below Fit Food: Bircher Muesli Almonds & Blueberries Fit Food: Macadamia Honey Spinach Salad Fresh Food: The Speedy Mexican Wrap Fresh Food – Dumplings Made Easy No Excuses Healthy Eating: Super Salad Of the Week Special offer : shop  direct online and get 10% off by putting in the code BFLAG10 www.brookfarm.com.au

TVC 038: Creating the Life You Want With Mia Klitsas From Millie & More Part of my Vitality Tour “Influencers Series” this episode features young entrepreneur Mia Klitsas from Moxie who started her business at 21 and has built a strong company expanding internationally 10 years later. Listen to my previous podcast with Mia about her brand Moxie Organics here Mia and I chat about our top tips on creating the life you want, finding the sweet spot in work-life balance and the importance of giving back. A lot of laughs and a few bloopers, I love interviewing positive and energetic souls like Mia who are always authentic and creating an amazing balance of bringing their vision to life and giving back. Mia’s Pads For Pads initiative in Uganda has been growing each year and is becoming a story she is very proud of – when every one told her it was crazy and why bother, Mia went ahead and did it all anyway. True conviction, compassion and a sense of empathy for others are great traits in an entrepreneur. Our Top tips include:  * Be prepared – from thinking ahead for healthy snacks and packing your running shoes for a short walk or run when traveling, to having a good business plan and thinking big * Don’t listen to “nay-sayers” * Follow your intuition * Build a dream team and combine expert advice * Spend time with friends and positive people * Always find a way and time to give back – in the form of a community project or something bigger that requires some determination but with massive rewards * Don’t forget that you can impact a few people in a positive way to make lasting change  – and this creates a ripple effect * Take moments out to do what you love * You must PLAN balance, family, friends and your own time in your agenda or it will not happen * BE TRUE TO YOU * Have fun! If you are building a business or a vision and it’s not really making you happy then re-evaluate. It should not even be a question if you do what you love the rest will follow.   More on goals and designing your life on MINDSET http://www.thevitalitycoach.com.au More on Millie & More, Moxie and Mia www.moxie.com.au To sign up for the 5 elements of the winning week easy to use toolkit then have a listen to one of my most popular podcasts  go straight to the post here Thanks for listening guys! I hope this episode has inspired you to follow your dreams, given you some top tips on how to work out balancing life and your goals and some determination to make a difference. Health & Happiness Nikki x     Have a comment? Cool – make a note below.

TVC 037: The Power Of Planning with Guest Owen Bowling As part of my series on finding the sweet spot for work-life balance I talk to CEO of CrankIT Fitness, Owen Bowling, on creating new habits that allow for a busy life building a company and supporting a new family. We chat about the 5 top tips to bring healthy living seamlessly into your life, throwing out old self beliefs and rules that no longer serve you and listening to your body to find exercise and routines you really love. It all comes down to the power of planning and not leaving your week to chance. Business vitality means running a balanced life and knowing when to rest or mix up your routine to suit the circumstances. How do we deal with the challenge of not having enough time, of growing a business, putting systems and processes in place and also applying the same approach to our personal health and wellbeing? What challenges do you face as an entrepreneur and how can they be addressed with a fresh perspective on fitting exercise and nourishing food into your day and your week for long term peak performance? We discuss all these elements on my podcast and hope you can take away some inspiration and practical tools to apply in your busy daily life. Get the full show notes by clicking here to download the PDF directly via the blog. For more podcasts head to my PODCAST section on the blog or subscribe on itunes For more on a fresh perspective and mindset to set goals, achieve milestones and change the way you approach building a business and a better healthy living balance – have a read of some top tips and tools in my mindset section on the blog. As always we LOVE questions, comments and feedback. The more I hear from you the more I can tailor  content, guests and information to support you to create the life you want. Health & Happiness Nikki x PS Leave a comment below and let me know what questions you would like to hear more tips and tools on up and coming blog posts and podcasts.

TVC 036: Abundance – Why Health Is Your Wealth One of the key ingredients of success and living your personal best is actually making sure that you have the best personal health to go with it. So how so we measure our healthy living balance sheet? I measure health with my Vitality Bank(TM) and I can’t wait to share this concept with you on this weeks podcast! For most people feeling great is taken for granted and it’s not until you’ve really lost your health it that you realise how precious it actually is. I want to bring the focus back to feeling fantastic to see how well the rest of your life can excel as well. How health is really our wealth and can create a platform of abundance in all areas of life. And it’s not about strict diets, it’s not about going to gyms every day, it’s about treating your body to fresh food and ingredients that you really enjoy and love and also treating yourself to exercise and activities that you look forward to doing. So finding things that make your heart sing. Click Here to download the show notes & my Vitality Bank(TM) worksheet I’m really excited to say that the Vitality Bank(TM) will be a big part of my program going forward.  It’s certainly a big part of my Corporate Vitality program. The new 2015 key programs and workshops will be live soon. For enquiries click here On the West Coast of the US?  I can’t wait to meet my West Coast listeners I’ll be on the West Coast of the States, kicking off the first of December 2014. I think we’ll be in San Francisco heading back through to Santa Barbara, Pasadena, Santa Monica, LA and San Diego. All that information will actually be on my website soon when we launch but we have VIP registration avail now… CLICK HERE TO REGISTER INTEREST. I hope you liked this episode – please leave a review on iTunes. All feedback is welcome. Health & Happiness Your Vitality Coach, Nikki x      

TVC 035: Moxie Organics  In this episode I chat about a topic that usually stays under cover  – Moxie Organics founder Mia Klitsas and I talk pads for pads, being an informed consumer and why as women, we should be more educated about what feminine hygiene products are on the market. Sorry guys – this may not be the podcast for you this week but I felt it was a crucial topic to discuss, clarify and bring to life with a fresh perspective. Mia started this business when she was 21 and has been on a mission ever since to provide a quality product with a touch of fun and sophistication – using recycled products in their packaging, re-usable fun tins for your handbag and also the new organics range. We de-bunk scare tactics and a get a different view at why you can have fun and be feminine even when choosing products that have to go in your shopping cart every month and for some be hidden away. Moxie have made an effort in all they do to provide great communications, information on what you need to know about topics you don’t want to discuss and products that will make you proud to purchase – be sustainable and make a difference. I’m always thrilled to meet and connect with entrepreneurs that put their personal values into their brand.  Mia tells us why she’s worked hard to create products we can trust and proved the nay-sayers wrong by setting up an incredible initiative for teenage girls in Uganda. This is a great example of how one person can change the lives of many! Yep! I’d love your comments and you can check out Mia, Millie & More and the new organics range on MOXIE Don’t forget I read out the iTunes and reviews you leave – so if you’d like to be featured then pop on and leave a review and I’ll read it out in future podcasts. Subscribe for FREE below on the iTunes subscribe button. Cannot wait to actually meet some of my US listeners when I touch down on the West Coast this December for the Vitality Tour kick off. Sign up on my home page side bar or send me a comment below to be on the VIP list. Mia and I are teaming up on some new projects as well that combine an energy for healthy living, inspiration and giving back! Can’t wait to share more. Stay tuned as I chat to Mia as well on how she manages the work life balance and stays healthy while running an international business and growing her empire. Coming up in episode 38. Health & Happiness Nikki x          

TVC034 Suspension Training 101 Finally we get a podcast together on one of the hottest and most popular topics on my blog and YOUTUBE channel. Listen to episode 34 for an insightful  beginners guide to suspension training, pro’s top tips and things to watch out for with CEO of CrankIT Fitness Owen Bowling. I ask  Owen what the core benefits are, why technique is important and how working with body weight exercises can truly get you in the best shape of your life. GET YOUR SET NOW!! I have 2 sets of straps available at a special rate of $220 inc POSTAGE in Australia. CLICK HERE to get this deal!       Other articles on suspension exercises: Effective Fitness: 5 Benefits Of Suspension Workouts Suspension Training 101: Knee Tuck Plank Suspension Training 101: 3 Basic Exercises For Killer Legs! Suspension Training: How To Do Single Arm Row With Rotation Kept in Suspense. A Beginners Guide to Suspension Training Suspension 101: Single Leg Squat   Leave a comment and review below in the comments box. Get the show notes here:   Get the CrankIT beginners manual PDF here:    

TVC033 Bucket List Your Fitness  Top tips on how you can shake out the cobwebs and kick start some new momentum on your healthy living goals by creating a bucket list of fitness ideas for weekday super heroes, weekend warriors and creating a fit family. For some reason as people get older they stop the art of playing and having fun for fitness and get all caught up in gym routines, old silly diet myths and hard core workout expectations. As of today you have my permission to get a fresh perspective on what fitness can really look like. It’s time to stop pushing yourself with exercise you don’t enjoy to trying something new just for the fun of it.   Why mix it up? Changing your workout routine is essential every 4-6 weeks to help keep your body and mind on it’s toes. If you’re always doing the same routine and workouts then you’ll reach a plateau will probably notice that you’re only making minor gains and changes with the same if not more amount of effort.   Our physiological/muscular aspects adapt to routines within 6 weeks so changing the workouts and mixing things up helps ensure you can prevent your body from reaching a stalemate when  it comes to seeing results for the time you are putting in. Grab a pen and paper and create your fitness bucket list Create three columns and write a list of workouts, sports, exercises, activities under each heading. * Weekly activity (what you fit easily into your week as a new routine) * Personal Challenge (what goal can you set yourself in 4-6 weeks time or more) * Adventure (what big adventure or bigger distance goal or achievement have you always thought about doing) Choose the 3 most compelling, the ones that excite you the most  – 1 from each list and get into researching how you can make those happen.   Remember – you can create the life and the body you want. With the right mindset and a fresh perspective think differently about exercise and what will serve you best now. Yours in Ultimate Vitality         For more information drop me a line in the comments below and if you’d like to get into more detail and support on truly blending your business and your personal vitality then join my evergreen Vitality Road Map Online Program.    More links to videos and podcasts More on Fitness              

TVC032: When Tigger Lost Her Bounce It’s not easy balancing work, life, family and personal goals and even coaches need to stop and put some boundaries in place as we navigate busy lives and personal achievements. This episode I share my top tips on getting balance back, the art of putting into practice what we know deep down and how to get back on track after being run down or hitting the wall. For other links as mentioned please click on the following and don’t forget you can sign up to receive podcasts FREE on iTunes or click the image below to get them emailed to you each week! 5 Elements of A winning Week Why Rest is Important Getting in the drivers seat Thanks so much to Adrienne for her lovely review on iTunes – I mention it in this episode and it’s also in the sign up image below. Love those reviews, keep them coming! You can also leave a note in the comment box below! Health & Happiness Nikki x                

TVC 031 The 3 Pillars of Vitality Kicking off a vitality special, introducing my 3 pillars that are essential in vitality for creating the life you want. Learn about why a Fresh Perspective, Fresh Air and Fresh Food all contribute to looking and feeling your personal best – along with some case studies along the way. Also a chance to sign up to be on the release list for my book and first ever US Vitality Tour, kicking off in in CA…  Scroll down below for the links to register! Resources from this podcast: The 5 Elements Of A Winning Week Fresh Food ideas Fresh Fitness exercises to master and do anywhere   Based in the US on the Cali coast and want to be the first on the list to meet Nikki and attend her workshops on Vitality? REGISTER NOW TO HEAR THE US CALIFORNIA VITALITY TOUR DATES FIRST! CLICK ON THE IMAGE OR HERE Can’t wait to meet some of the amazing LA and west coast fit family.       Health & Happiness Nikki    

TVC 030: Getting In The Drivers Seat : With Special Guest Shannah Kennedy Welcome back again and it’s episode 30 so I thought I’d celebrate with a great interview with Shannah Kennedy,  as we discuss the importance of getting in the drivers seat and creating the life you want. Yes, once again I’m bringing the power of mindset to the forefront whether it’s your health, fitness, work or personal goals you need to set straight,  and get things fast tracked. It’s time to put some tools in place and make stuff happen. As promised some other complimentary podcasts that work really well with this episode are Simplify Structure Succeed with Shannah and I 5 Elements of A Winning Week  Don’t forget I’d love your review on iTunes or just leave a comment below. Health & Happiness Nikki This weeks review shout outs:   Thanks again to content connoisseur Greg Clarke for the great feedback from last weeks podcast,  and to the gorgeous Liz Wise from Melbourne who texted me this: Just listening to your mindfulness podcast.. Then I stop for a coffee on the freeway and see this!

TVC 029: The Power Of Being Present This podcast is all about the power of being present. Inspired by a presentation I attended recently at the UNSW Australian School Of Business, during one of their senior management courses. I heard the energetic Peter Lawry present a new perspective on how we listen, and empowering leadership results that can be achieved when we master the art of just being in the moment. Our attitudes determine our outcomes.   Mindset is such an integral part of personal success and wellbeing it’s a wonderful tool to give more attention to by taking a nano break and being right in the present time: * Be aware of your surroundings but not governed by them * Focus on your breath * Focus on your body * Listen, observe and let yourself just be. You’ll find by doing these 4 steps you will stop any internal dialogue  – even for a moment. This is so powerful, being present allows you to: * Tune in to your intuition * Recharge and rejuvenate * Make better decisions * Reduce the effects of stress * Increase oxygen and blood flow to your body with concentrated breathing and stillness * Improve your overall wellbeing and sense of balance. Next time you’re in a meeting or involved in a conversation with some one  – observe where you are listening from. Bring yourself back into the moment, without judgement or a story attached. Just be in the ‘right now’ and listen openly, with genuine interest. You may be surprised what you pick up and how you can handle difficult moments when you are able to make decisions from your true authentic self without a ‘story’ attached, a limitation or a future tense. It’s like having a different set of glasses to view the world through and the result is enlightening. I challenge you to try this. To just be. To practice it daily, to observe what happens and to feel the power of being present. If you get stuck and find it really difficult to zone out (or rather zone in…) then feel free to drop me a comment below for some helpful tips or go and check out some previous short and sharp posts on MINDSET. Very special thanks to hospitality of the genius team at AGSM: Errol Benvie, Lex Dwyer, Peter Lawry and Tim LaPorte. A note on Peter Lawry Peter is an authority on Present Leadership, a methodology developed in more than 30 years’ experience of working with groups in Australia, Europe, Asia, and North and South America. Peter is a scholar of Eastern teaching turned international consultant to businesses and teams on complexity and systems bringing a unique perspective to social systems of organisations and practical tools and processes to make meaning of organisations. http://www.plconsulting.com.au I hope you enjoyed this episode and as always appreciate your reviews on iTunes or if you’d like to leave on in the comments box below that would be great too. Remember: You create the life you want. I hope I’m inspiring you to have a fresh perspective on making that all happen. Health & Happiness Nikki

TVC028: Travel Fit Waikiki With Bitsy Kelly In this episode Nikki talks all things local health, fitness and fun in Waikiki with Bitsy Kelley, from the founding family of the Outrigger Hotels and Resorts Group. Full of energy for all things nature and the ocean Bitsy shares her top tips on being active and enjoying Waikiki like a local. Hope you enjoy! Click here to read my Waikiki travel tips post in May. This weeks top podcast reviewer ContentMaximiser from Australia Listen your way to vitality — 5 stars Very practical information. Listening to this podcast really helps me to keep wellness in mind on a day to day basis. Thank you and keep them coming! PS Thanks Pia from Sweden, we were having some sound issues and have ramped up some technical elements on that going forward so hope it makes a difference. Health & Happiness Nikki Links from the podcast www.outrigger.com 30% off Bodyscience on The Vitality Coach members page Tarawolf Chakra link Hey there, don’t forget you can LEAVE ME A REVIEW ON iTUNES and to find out more about some incredible retreats for 2015 featuring a very special one with me on Castaway Island Fiji,  CLICK HERE!  

TVC 027: Tone At Home 5 Top Tips To Get Started In this episode Nikki gets straight to the point with some no excuses top tips on fitting fitness into your day – starting with 5 tops to tone at home, 3 must have exercise equipments that won’t break your bank, and a fun 7 Day Cardio challenge to help you build a healthy heart. Top 5 Tips to get you started and Tone At Home:  1. Plan your health & welling into your week with AT LEAST 14.4mins EVERY day for 7 days 2. Start the 14.4minutes 1% rule  – don’t ignore that time in your agenda 3. Make a space in your home that is designated to working out or at least a calm area you can retreat too for just that small amount of time 4. MOVE your time set if required but don’t cancel it 5. Be accountable – find people who you can commit your goals to, share and dare to surprise them with your un-fathomed level of conviction for you 7 day challenge! The 3 MUST HAVE equipment tips * CrankIT/Suspension Straps * A good yoga mat that you actually like and feel it’s your space * A set of 2 hand weights, medicine ball or skipping rope Links as per the podcast to help you make the most of your winning week and toning at home 5 Elements of A Winning Week Foam Roller 101 CrankIT Straps + special offer – just  5 sets  left!   Hope you liked this podcast guys and I promise they will be out weekly now that I’m back from writing my book and an incredible trip to Hawaii! Ready to share some even more awesome straight forward tips on how you can create the life you want. PS: Sign up for my VITALITY COACH VIPFIT memberships for FREE and receive 30% of Bodyscience nutrition and apparel! Click HERE to JOIN NOW> Health & Happiness! Nikki  x          

TVC 026: Dr John Demartini : Create The Life You Want  In this episode I had the privilege of interviewing Dr John Demartini for his insights, vision and tips on how you can create the life you want.  We chat about the conviction required and the key elements to living your best life. The importance of self belief, determination and faith in your goals. I hope that this episode empowers you to look at all areas of your life and what you can do to set and achieve your goals in health, work, family and happiness overall. For more information on John and his work click on the Demartini institute Special thanks to Global 1 Events and to Dr Demartini for his time for this interview. Click here to download the PDF of the show notes. For more podcasts to inspire, empower and keep you working on your personal best CLICK HERE Leave a comment and review below,  we’d love to hear from you on the iTunes reviews as well!