Online Bookings


Consistency is key

Have you ever dreamed of achieving a goal, but given up?

 Maybe you wanted to learn to do yoga, run 5 kilometres or get stronger.

 The goal itself might be achievable in most cases in the long term, but the way you set about to achieve the goal might not be. 

 The number one thing you need to know about your goal is why? Why do I want this? 

 Why do I want to take up yoga, run 5 kilometres or get stronger?

 If you don’t know why you want to achieve a goal, then chances are it’s not going to be that important. When it’s not important the wheels fall off, you lose motivation and then you stop trying to achieve your goal.

 Another crucial step is the planning, and your expectations when you will achieve that goal. Say you want to start jogging to achieve running 5 kilometres. If you have never jogged before then where do you start? 

 It might start with walking a small distance each day to get into the habit of moving, but if you start out trying to run 3 kilometres the first time, chances are you won’t achieve that goal and you might not go back for more punishment either. You feel like a failure, and don’t attempt that again.

But that goal of running 5 kilometres isn’t the problem, it’s your expectation of how you go about achieving it. 

Your first step might be to start walking for 10-15 minutes 4 times a week. If you can achieve that goal, then after a few weeks it becomes second nature. You started small but dreamed big. Jogging 5 kilometres is a big dream, when you don’t jog or move at all.

After knowing they "why," the most important part of achieving any goal is consistency. But consistency can be difficult when you set yourself big goals and you don’t have a support network cheering you on. Or working out why you want to achieve this.

This is what I do as a health coach, I am in your corner, cheering you on, supporting you in your goals and supporting you to stay consistent.  If you haven’t been consistent in achieving your health goals, then maybe it’s time to book a discovery call to see how I can help.

Because consistency is key.  

Coping with Stress .....

In Australia, stress is currently at an all-time high with skyrocketing interest rates and the cost of living rising. There just seems to be no relief.

Alcohol is something that people use to bring down the feeling of being stressed. But it’s not a healthy way to manage stress. So, how are you managing your stress levels?

What do you do to manage stress in your life? Are you looking for support in changing the way you deal with stress?

As a trained health and wellbeing coach, I support people who are looking to improve their health through lifestyle change.I work online via telehealth.If you think it’s time for change, contact me below on my website.

breathe, health coaching, Alison Crow

 The functions of the PNS include:

  • Slowing your heart – reducing blood pressure.

  • Relaxing muscles – reducing muscular tension.

  • Improves sleep – by regulating the sleep-wake cycle.

  • Digestion – stimulates digestion of food for repair and maintenance of our bodies.

How can you activate your PNS?

Deep or diaphragmatic breathing is a simple way to activate your PNS. 

Deep breathing requires you to breath deep into your belly, engaging your diaphragm muscle. This increases the amount of air that enters the lung. This initiates the PNS reducing our stress response leading to a more relaxed state.

How can you practice deep breathing to reduce your response to stress?

Find a quiet spot for 5 minutes. Sit in a comfortable chair, lay down or sit crossed legged on the floor.

  • Place one hand on your belly, just below your ribcage and the other hand on your chest.

  • Breathing through your nose (with your mouth closed), take a slow deep breathe through your nose. Feeling your belly (diaphragm) expanding as you breath in deeply.

  • Hold this breathe for a few seconds (I hold for four seconds)

  • Then slowly exhale, feeling your belly fall as you release the air.

  • Repeat this deep breathing for several minutes.

This process can help reduce your response to stress and anxiety, promoting a more relaxed state.

Picture was downloaded for free and taken by Tim Goedhart:

Controlling your breathe to reduce your response to stress

When we are in a day of stress (or year as it seems now), taking time out to focus on your breathing is one of the simplest things you can do to control your response to stress.

Deep and slow breathing for just five minutes in a quiet environment helps calm your body and reduce stress. 

Stress is an emotional response created in our brains. Our emotions create physiological responses in our body such as changes in heart rate and the number of breathes we take. When we experience a perceived threat, are stressed and on high alert, our body increases its heart rate and triggers faster breathing.  This is our “fight or flight” stress response, also known as sympathetic nervous system (SNS) activation.

Chronic activation of the SNS from stress leads to long term consequences to our health such as:

  • Cardiovascular disease - leading to hypertension and stroke.

  • Metabolic disorders - leading to obesity and insulin resistance.

  • Immune dysfunction – leading to chronic illness or autoimmune disorders.

  • Mental health and mood changes - leading to anxiety and depression.

So, what is the alternative?

Activating the “rest and digest” response in our bodies. This process is controlled by our parasympathetic nervous system (PNS). Activating the PNS help to counteract the effects of chronic stress. 

Health & Wellbeing Coaching

In the last 12 months I have been expanding my occupations.

I began my advanced mental health coaching with PreKure in New Zealand (online). I finally received my accreditation recently.

I enrolled with PreKure because they have a health philosophy which resonates with me (prevention, lifestyle and practice) because they advocate strongly for lifestyle intervention that works.

I guess in relation to my diabetes education, I found the mental health coaching offered by Prekure gave me the insight, knowledge and qualifications to really help people link food consumption and drinking with their thoughts and feelings. Especially when we use them to provide relief from stress and comfort ourselves.

I am pleased to announce that I will be providing health and wellbeing coaching services (online via Telehealth) to those people who are seeking support to change their habits.Especially, those who use comfort eating and drinking to provide relief from a stressful life or negative thoughts. And those who would like to change this.

Use the online booking button at the top to make an appointment online.

Practicing Self-Care



As women, we often to tend to the needs of everyone around us, before we tend to our own needs. This. Can. Go. On. For. Years.

In health, we often put our own needs to the last minute to get assessed and put off seeing the health professionals. And then when we do see a health professional, we walk away with a new pill, told to eat a certain way, prescribed various types of exercise or to lose weight and eat healthier.  

And what happens next? 

We go home, put those instructions (or script) in the top drawer and leave it there. Until we decide we go looking for a pen, batteries or some other item. 

And then we come across that paperwork. And a thought comes into our head, “that’s right! I need to do that”. I will do that tomorrow. 

Tomorrow never comes, it is never high enough on the priority list. Until. One day we feel a bit crook, and we get told that our health is deteriorating. 

And then suddenly we wish (upon a star) that we could take our life back 10 years earlier. And we wish that we did something about our health back then.

The time is now to start change. 

Change begins when we decide we can no longer wait. That we are important enough in our lives to begin the process of starting to change and put our health first. 

This is where health coaching comes in and plays a role. Health coaches support and empower you to prioritize you. We help untangle the maize of competing priorities and help uncover what is truly important to you!

You are important! You deserve your full attention! Just like you give it to your career, the house the mortgage and the family. 

Whatever you are not changing, you are choosing. 

Start now!

Practicing Self-Care

What is health coach?

I get asked what is health coaching?

What do they do?

Health coaches and clients form a partnership that sets out to uncovers what the client wants to achieve with their health and wellbeing, through a creative and provoking process.

We walk on the journey with the individual providing non-judgement support, action and accountability.

In essence, we help people enact change. Because change is hard when you are thinking of everyone else but yourself.

 Why are health coaches needed?

People are busy, exhausted and on information overload. People have trouble getting started and staying motivated. A health coach helps the client uncover what they want to achieve and provides support to get there. Get started, get going and stay accountable.

If you are looking to make change, and to improve your health. Drop me a DM or go to my website below.