MELT

As our Coffee Chat episode sponsor, it was only right to have Brü Housè Coffee owner (and good mate) Logan Keppie join me for a chat. We covered: 🤷🏽‍♀️ Starting a coffee trailer on a whim 🛞 The early chaos including a tyre blowout before serving the very first coffee 👀 Barista red flags, underrated coffee combos (🥭☕️), and plenty of hot takes ☕️ The most stereotypical coffee orders Having t...

A mid athlete attempts to answer the million-dollar question: how do you get good at CrossFit? If you can survive the first eight minutes of me reliving my peak athletic achievement of competing in the Elite Teams division at Torian Pro in 2023, then we eventually get to the good stuff. It’s been a fun journey from Scaled to RX, and looking back, it’s involved plenty of persistence (read: stubborn...

When you’re spoilt for choice with how you want to train, and every fitness achievement seems equally appealing (run faster, get stronger, do a marathon, become a weapon at gymnastics, get bulk, get lean, play social sport, become a pilates princess)… how the f are we supposed to figure out which path to take? Not to mention everyone around you seems to have their ducks in a line while yours are p...

The first of many MELT Coffee Chat episodes ☕️ Short, relaxed chats with me, myself and I (usually with a Brü House Coffee in hand) about whatever’s on my mind. 🏋🏼‍♀️ In this ep: shifting from “I have to exercise” to “I get to.” Moving away from punishment and obligation, and towards something we actually enjoy. Because let’s be real, most of us have been stuck in that mindset, and it’s not a fu...

Join us for a personal and honest conversation as Halle Mifsud and I explore the grey areas of body image, weight, and health. With Halle’s background in nutrition and experience competing in elite Olympic weightlifting, and my perspective as a physiotherapist, we unpack how upbringing, sport, social media, and cultural stereotypes shape the way people of all ages and body types see themselves.  W...

Most of us want to be the best version of ourselves we can be. So why is it that more often than not, we are the ones standing in our own way of progress? I'm sitting down, once again, with my closest friend Jacklenn Figg to talk about all things self-sabotage - what it is, why we do it, and small actions we can take towards a better version of ourselves. It's raw, it's personal, it...

Thirty is sneaking up on me like the third game of beer pong in a row — inevitable, mildly concerning, but best handled with confidence. So as I wade through my final true young adult years, I don’t want to get so caught up in jobs, money, and the “what’s next” narrative that I forget to live a little.  My 30 before 30 list represents my love for physical pursuits, new experiences, and delayed gra...

If Bryce Knight’s coaching and athletic resume landed on your desk, it’d earn a spot close to the top of the pile. I say that not just because he’s technically a senior colleague of mine, but because he brings over 15 years of CrossFit and Olympic Weightlifting coaching experience, including coaching Commonwealth Games silver medallist Sarah Cochrane and national representative Halle Mifsud. (Toot...

In Part 2 of this mini-series, we dive into the recovery tools everyone’s talking about — saunas, cold plunges, massage guns, compression boots, and the ever-expanding world of supplements. These strategies can support your training, but they work best once you’ve nailed the fundamentals covered in Part 1: managing training load, fuelling and hydrating well, and getting enough quality sleep. In th...

In Part 1 of the Recovery Essentials mini-series, we’re cutting through the noise and getting straight to the three things that actually matter for effective recovery: managing your training load, fuelling properly, and getting enough quality sleep. Before you even think about ice baths, saunas, massage guns, or fancy supplements, these fundamentals need to be dialled in. I break down how to under...

Do you cringe at small talk? Would you rather trim your lawn with scissors than face an awkward interaction? Same. But like it or not, talking to people is a huge part of being human—and it can make life a lot easier and more enjoyable when you get along with your coworkers. Plus, strengthening these skills can make your relationships deeper, richer, and way more meaningful. As our world becomes m...

On Saturday, September 27th, 2025 at 9:00am, the Riverway Insomnia 100 began: a brutal challenge where 100 of us set out to run 4.2km every hour, on the hour, for 24 hours — totalling 100km. My partner Aiden and I were amongst the herd. In this episode of MELT, Aiden makes his podcast debut as we reflect on the physical and mental toll of the race — from chafing and joint pain to pacing strategies...

Two people in their mid 20’s, having a conversation about the confusing and often contradicting pressures of being a young adult.  In this episode, I am joined by Jimmy Radovanovic - a wonderfully charismatic friend of mine, an occupational therapist, one-man business owner and CrossFit enthusiast. He brings with him calm, yet humorous and insightful perspectives to the conversation.  In this stag...

It’s the kind of idea that rarely comes to fruition, but Samuel Lehmann’s call to adventure came in the form of a 4396km bike packing journey from London to Athens. Covering 14 different countries, over 59 days, it’s one heck of a holiday.  Packing enough luggage to move overseas, plus a bike and camping gear all to fit on a plane is expert level Tetris - and that’s just the start. From broken spo...

If you’ve ever experienced persistent or complex pain, chances are someone—maybe even a healthcare professional—has suggested it’s “just in your head.” Whether said outright or implied, it’s an incredibly invalidating experience that can leave you feeling unheard and misunderstood. But what if that idea isn’t completely wrong—just wildly misunderstood ? In this episode, we explore what pain actual...

In this episode, I sit down with one of my good friends — and a seriously impressive human — Emily De Rooy . We’ve known each other since our early days of CrossFit, and now, years later, Em is a 3-time CrossFit Games athlete , officially ranked among the top 30 fittest women on the planet . This chat is a laid-back but honest look into the life of a professional athlete. Emily shares what it real...

In this episode, I open up about my personal journey with back pain — starting in 2018 during a back squat. At the time, I had no real understanding of what I was dealing with or how to handle it. Like many, I pushed through the pain, driven by internal pressure and unrealistic expectations I placed on myself to keep showing up.  It reached a head when I decided to compete at the 2023 Torian Pro C...

The duo of Jacklenn and Ellie returns to break down five reasons to exercise that have nothing to do with looks. From expanding capabilities, boosting brainpower, sleeping better, connecting with others, and setting an example for the people around you — this was a reminder that movement is about feeling good. To be truthful, I didn't start working out for any of these reasons (oopsy), but so...

An honest conversation about trusting your instincts, embracing your authenticity and creating without permission.  In this episode, professional photographer Beny Watson joins me for a powerful and vulnerable conversation about the courage it takes to show up authentically in your art. We dive into the emotional cost of creativity: how putting your ideas, style, and self out there means opening t...

We’ve all been there — the hype fades, the energy dips, and suddenly your daily run gets swapped for wine and cheese (no judgment here!). But let’s talk about why discomfort and distractions keep pulling you off track — and more importantly, how to stay consistent when they do. From finding your ‘why’ to building habits that actually stick, I’m sharing the biggest lessons that have kept me trainin...

3 years on from the birth of the MELT podcast and it's time to re-introduce your host! I'm a physiotherapist living in Far North Queensland, I love all things fitness, coffee and sweet treats.  Join me for a deep dive into the questions you wanted answers for  - Biggest life lessons, pivotal moments and desirable qualities  - What breakthrough would you give humanity?  - Cringe worthy fi...

Goals and challenges are constants in life, it’s the context that changes. In the second episode of our two-part series, I’m joined by Jacklenn Figg to discuss the power of adapting goals and overcoming obstacles. Jacklenn opens up about the uniquely vulnerable journey of pregnancy, sharing her experience of transitioning from her peak physical strength and fitness to motherhood. Her ability to ad...

Goals and challenges are constants in life; it’s the context that changes. This was the inspiration behind my conversation with two extraordinary women who have each navigated significant life transitions, leading them to shift their training goals in very different ways. From the outside, these women appear to have faced personal challenges and adversity with remarkable grace, and I knew they’d h...

Bethany is the epitome of “no excuses, get it done.” She embodies this mentality in all that she does; work, training, getting 2 years into a 5-year law degree, realising she hated it, but finishing it anyway.  You’ll soon come to hear that Beth and I could talk for hours, and what was meant to be a well-thought-out conversation on three of her main values, soon turned an intuitive and free flowin...

Representing Australia twice for gymnastics, Kip is no stranger to competition. But he soon met his match when a problematic ACL injury and knee dislocation saw him face perhaps his biggest setback in his journey so far... rehabilitation. Kip is a good friend of mine, training partner and the source of many laughs and good memories. I have always been fascinated by his cultural and athletic backgr...