MELT

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 playing a game of duck duck goose and you’re still deciding whether today’s a max deadlift day or a 60-minute Zone 2 run.It’s the ultimate question: do you become a jack of all trades, or a master of one?Unfortunately, I don’t have the answer for you. But I do have 30 minutes of pros, cons, questionable opinions, and personal reflections from a biased washed CrossFitter currently training for a marathon.And if you really can’t be bothered listening, here’s the attention-deficit version:Being a jack of all trades: Fun and varied  Covers lots of different components of fitness  Allows more flexibility with training  Probably won’t reach your absolute peak in any one area Being a master of one: Requires more discipline, especially through plateaus  Opportunity to see your true potential in something  Great for people who love nerding out on the 1%ers  Usually driven by a strong “why”  Can get repetitive, isolating, and a bit boring at times Hope you enjoy! Stay fit, stay focused, stay fab.

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 fun place to be.🧠 We get into reframing your mindset, dropping expectations, staying grateful, and finding a more balanced (and sustainable) way to train… I’m not obsessed, I just like what I do 🤝☕️ Proudly supported by Brü House Coffee👉 Follow Brü House here https://www.instagram.com/bru_house_coffee?igsh=YnVmbWZ5MGVpeHNz

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. We touch on diet culture, weight management, sports and performance. We discuss the very real and sometimes harmful consequences that body image pressures and weight-focused messaging can have and discuss why filtering our social media feeds matters, so that what we consume supports healthier, more proactive ways of thinking. Halle brings a refreshing sense of objectivity and neutrality to the conversation, while acknowledging that none of us are immune to the impact of such strong societal narratives. While we have done our best to do this complex topic some justice, we completely understand if this is a sensitive area for you and an episode you may not wish to listen to right now. 

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's a little messy on the edges just the way life and and 'figuring it out' should be. If you need something validating, but also a little motivating today - give it a listen. 

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 gratification. It’s simply a list of 30 things I want to do before I turn 30. From physical and personal challenges to travel experiences and financial goals, it’s definitely do-able. It’s way too easy to say “one day” or “next time,” so I put a deadline on it. I’m hijacking that dopamine hit you get from ticking something off. Not much more to say, other than if you don’t have a list, you probably should, and maybe this gives you a little inspo. And if you’re already 30… well, you know what comes next. And 40 things is a lot to get done… so get onto it.

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 toot) On top of that, Bryce himself has competed at the CrossFit Games in a team twice (2012 and 2014), with multiple regional and sectional appearances to his name. These days, he sits close to the top of the coaching pecking order at Hybrid Performance Training (HPT) Centre in Townsville—so inevitably, his perspective on what separates the elite from the good, holds some credibility. Is it a few loose screws? Maybe they’re born with it? Or did they get a double dose of self-belief? Whatever it is, this conversation raises questions on what winning means to different people and the sacrifices it takes to get there. Bryce’s calm, level-headed approach also lends itself well to address issues around burnout, vulnerability, and how to acknowledge negative feelings without letting them derail your progress.An absolute head-nodder of an episode and one I reckon everyone could take something away from. Give it a listen. 🎧

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 this episode, we unpack what these tools are actually doing — largely providing short-term pain relief through changes in blood flow and neurological adaptation — and what they’re definitely not doing (no, they’re not realigning your hips or giving you the ability to train five hours a day on three hours of sleep). Most importantly, we take the pressure off by giving you permission to choose the recovery tools you genuinely enjoy and that make you feel good.These methods all have their place, but don’t lose sleep over the details — that sleep will do more for your recovery than any cold plunge ever could.

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 understand and manage training volume and intensity, why deload weeks matter, and how to recognise when you’re pushing too hard - because I'm totally perfect at dialling it back, right friends.....?We also dive into the big hitters for nutrition and hydration—eat ya damn protein, carbs and colourful foods! And what proper hydration actually looks like day-to-day, especially in the blazing North Queensland heat. And of course, the non-negotiable: sleep. How much you need, why quality matters just as much as quantity, and how poor sleep undermines every other recovery strategy you try - Let's get rid of the 'sleep is for the weak' trend now yeah?Don't worry team, we'll chat the sexy stuff in the next episode and I'll tell you to get in the sauna and book that massage x

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 more digital and more accommodating of social anxiety (Is it true kids can skip class presentations now…?), we might also be missing chances to build real conversational skills.Even though my heart rate spikes and my brain turns to mush during everyday interactions, I’ve found some genuinely helpful tools for becoming a better talker—books, podcasts, personal experiences, intentional self-development, and most importantly, embracing uncomfortable conversations as a normal part of life. This episode is for anyone who feels they weren’t born with the gift of the gab, who’s been told soft skills can’t be taught, or who’s never seen themselves as a “people person.”

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 stage of life’s there’s no prescription, framework, or rulebook. But there are guiding principles to finding that thing we’re all chasing - purpose. Together we cover: Establishing and reflecting on core valuesContemplating virtues and flawsUnpacking and understanding happinessBringing awareness to distractions, our social circle, and the control we have over their impactYou might not find the answers you’re looking for here, but you will walk away with some reflection points and questions to ponder as you navigate this weird and wonderful journey of cultivating purpose and meaning in life. 

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 (or lack thereof), from fuelling adequately to the relentless sun and the isolation of running through the night, there's a lot to be said. Both of us well undertrained and overly optimistic, we showed up regardless and walked (hobbled) away with a good story to share. It’s a privileged statement to claim this as one of the hardest things we’ve ever done, but nonetheless, it was a gruelling, character building 24 hours. It didn’t go to plan, but I believe it’s important to give yourself the credit for what you did, without the need to follow it up with how you could have done better. This event supported Prevail, an organisation aiding Ukraine through explosive clearance, trauma care, and humanitarian aid and was proudly hosted by the Townsville Triathlon ClubTo donate to Prevail click here

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 spokes and brutal climbs in the Swiss Alps to GPS malfunctions, heat waves in Albania, and an unwelcome insect bite to the lip, the challenges came thick and fast. But so did resilience and resourcefulness and Sam’s the kind of person to embrace it all and come back with perspective, humour and insight (after a bowl of pasta, tackling the demons and ice to the lip). If you wanna cycle across Europe, minus the leg cramps, then have a listen cause Sam has taken us for the ride, highs and lows all included📲 Find him on Insta for a recap of his journey and to (🤞🏽) see future adventures👉🏽 Instagram Profile

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 actually is, how we process it, and why it’s far more than just a signal from an injured body part. Pain is an output of the brain, a protective response to perceived or actual threat. It’s not just physical—it’s a personal experience shaped by biology, psychology, and environment.It's complex, confusing, and often frustrating but also incredibly empowering to understand just how much can be done to manage pain and reduce fear about movement. If you want some more resources, I'd recommend to: 🎥 Watch “Why Things Hurt” — A brilliant 14-minute TEDx talk by physiotherapist, neuroscientist, and pain science communicator Lorimer Moseley. 👉 Watch here📲 Follow Adam Meakins (@adammeakins) — A UK-based sports physio known for evidence-based, no-nonsense takes on rehab, pain, and performance. 👉 Instagram Profile

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 really takes to compete at the elite level — from how many hours she trains, to how much she eats, and the importance of approaching everything with intent.We also dive into the people in her corner, the struggles she faces, and what the future might look like for her in the sport. It’s equal parts inspiring and down-to-earth.Whether you're deep into CrossFit, curious about the athlete lifestyle, or just love a good chat between friends, this one’s for you.

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 CrossFit Semi-final and learnt first-hand the physical and emotional sacrifices of pushing the body to its limits. It was also when I decided to take a step back and change my approach. A few years, a physiotherapy degree, and many good, bad and everything in between training sessions later, I have done a lot of learning (and unlearning) about how to manage injuries. I’ve learnt that recovery isn’t just about the physical: it’s about managing stress, prioritising sleep, nurturing emotional well-being, and understanding that pain is not always a sign of damage. This episode dives into the messy, honest middle ground of injury and identity and that sometimes you do in fact need to take a few steps back to then go forward. 

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 somewhere along the way I realised they are actually the whole point. I think we could all take a leaf out of a dog's book cause going for a walky is actually the bees knees. So however you choose to move your body, give yourself a crisp high five and enjoy xx

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 the door to judgment—not just from others, but from the inner critic we all carry. Beny shares his journey behind the lens, the moments that required boldness, and why choosing to “go for it” is a courageous act worth repeating.If you’ve got an idea, an urge or a vision that scares you —this one’s for you.Find Beny here https://www.bwcreative.com.au/

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 training consistently for the past seven years. Whether you’re in a slump or just need a little nudge, this one’s for you.

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 fitness mistakes - Top book picks and important routines - Hard hitting quotes and the meaning to happinessEnjoy!

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 adapt, embrace change, and accept herself through it all is nothing short of inspiring.This episode isn’t just for new mums—it’s for anyone navigating life’s challenges, from athletes dedicated to the gym, to those struggling with comparison, goal-setting, or simply balancing all of life’s demands. Jack shares invaluable insights on being kinder to yourself, finding strength in vulnerability, and embracing where you’re at in your journey, no matter what phase of life you’re in.

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 have invaluable insights to share.In the first episode of a two-part series on adapting goals and overcoming obstacles, I’m joined by Halle Mifsud. Halle is an Australian Olympic Weightlifter who’s competed at the World Championships, holds a Bachelor’s degree in Food and Nutrition, and is deeply passionate about fostering positive relationships with both food and training. At the peak of her athletic career, Halle made the bold decision to retire from weightlifting—an unexpected move, especially considering her success and podium finishes. But as anyone who’s reached elite levels of sport knows, achieving those milestones often comes with hidden physical, mental, and emotional challenges. In this episode, Halle shares the story of her courageous transition, how she handled the uncertainty, and the profound shift in her goals that followed.

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 flowing exchange. We (tried) to each give three ideas on three of Beth’s most fundamental principles (1) Seeing choices as the pursuit of educational experiences (2) You are what you repeatedly do and (3) You are a reflection of those you most surround yourself with. I personally resonated with these ideas so much and I think the importance of these conversations cannot be undermined. If you haven’t asked yourself recently if your actions are aligning with your goals or if you’re having trouble finding the balance between striving for more and being content with what you have – join us for a cosy and relaxed insight into our way of thinking. 

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 background and always felt he had a unique journey with meaningful lessons learnt along the way.  In this episode, we chat all things from the differences between Kenyan and Australian culture, to gymnastics pros and cons, to how the bloody heck one competes at Nationals without an ACL. He also pulls out some great life advice, lessons, and what the best crime to commit to eliminate it would be. So if you need some inspiration, a little giggle and a warm, genuine chat to listen to, tune in. 

Tom Willcox shares his inspiration, the challenges, realities and rewards of starting his own male skin care brand - Severan Skincare. Born and raised in Bowen, Tom begins by sharing his personal experience of overcoming learning impairments throughout school, and how this has shaped his approach to his now full time career as a Teacher. In addition to navigating his new grad year, Tom has been working diligently behind closed doors to reduce the stigma surrounding male skincare through the birth of Severan Skincare. He delved into an area that, for a long time, has been rather 'taboo,' with a lot of stigma and unspoken self esteem issues manifesting around it. To combat this, Severan Skincare was born out of necessity to bring a simplistic and accessible approach to male skincare without compromising quality. It is super cool to see the hard work paying off for Tom so jump on and have a listen. For the fellas - go and check out this awesome new brand and for the ladies - well we just sorted out your next gift idea ;) Melt listeners get a 15% discount using the code MELT15 https://severanskincare.com/

Jacklenn and Samuel return for another light hearted chin wag and the occasional debate. So if you've ever wondered what mooies, a minda or a shneedle is, you've come to the right place. Welcome to this episode's mystery words! We chat notable moments - good purchases, power moves and French Bulldog dolphins. We re-introduce you to Jacklenn the routine QUEEN and debate whether it's sock, sock, shoe ,shoe or sock, shoe, sock, shoe. We discuss what we're reading and find out how many bananas were consumed when Ross Edgley swam around the UK. Sam and Jacklenn wrangle the idea that perhaps Samuel is insecure about Mondays and I teach you how to coordinate your next lunch time leisure activity - Fruit Roulette. The PPP Trio originated from our friendship group's prospective careers with Sam and myself recently completing our Bachelor of Physiotherapy and Jacklenn having completed her Bachelor of Psychological Science. Between the three of us, many coffees are sipped, arguments are had - and barely ever won, sweat is sweated and honesty manifests in its rawest form. Enjoy another PPP Trio episode. 

Emily De Rooy, at only 21 years old, has recently secured the title of 7th fittest woman in the Oceania Region. Behind the strength and fitness that this woman showcases, is hours of hard work and a tribe of people supporting her journey. In this episode, we tap into the mindset of being competitive and how Emily's upbringing led her to her current pursuit of Crossfit. We delve into the pros and cons of brand sponsorship and the realities of injuries and working through them. In May 2022, Emily competed in the highest level Crossfit competition in Australia where the top 3 athletes earn their ticket to the Crossfit games. With her incredible 7th place finish, Em shares the highlights, lowlights, preparation and post comp ins and outs of arguably the most important event of her journey so far. I am so excited to be able to share part of Emily's story and I can't wait to see what she achieves in the future. 

Billie Rose brings an undoubtedly unique sound to country music - it's soulful, sexy and raw. The 21 year old singer song writer moved from Charters Towers in North West Queensland to Brisbane, to further pursue her passion and career in the music industry. Her many awards, achievements and incredible songs are just part of her story. As a close school friend of Billie, I am truely honoured to have had the opportunity to sit down and give her the space to share the behind the scenes of her journey so far.  We chat all things from moving to Brisbane in the middle of the Covid-19 pandemic, writing songs at lunch time, the 'give it a go' mentality, the fake "back up plan," comparison, recording and publishing and what's to come from this talented young lady in the future. Wrap your ears around this one guys, this might well be the most soothing voice I have on this podcast... ever.

Jacklenn Figg (recently updated from Jacklenn  Dart) and I sit down and do what we do best - talk. Jack and I have this beautiful thing that we do where we can converse and discuss for hours and be totally content with never really coming to conclusions, always just having our opinions which are often then impacted by each others opinions. In this episode we dive into influential people, daily practices and good books. We unpack forgiving yourself, trust and boundaries in relationships and reflect on our own personality traits. Plenty more conversations where this one came from, but for now - enjoy. 

Samuel Lehmann makes his first of many appearances on the MELT podcast with his angel (Jacklenn Dart) and devil (couldn't possibly be me) on either side of him. The PPP trio originated from our friendship group's prospective careers with Sam and myself studying Physiotherapy and Jacklenn having completed her Psychology degree. Between the three of us, many coffees are sipped, arguments are had - and barely ever won, sweat is sweated and honesty manifests in its rawest form. Our friendship runs much deeper than the conversations had on this episode however, we are kick starting the first of many PPP trio episodes with a light hearted get to know us yarn. Join us for our top three things we love about each other and another three things we love not so much about each other, how to use a round about, whether Sam likes Jacklenn or Ellie more, tips and tricks on making a coffee and organisation, and how much I got paid to lick a milk crate. We look forward to many PPP episodes!

Jamie Elliot is a one of kind legend who is passionate about mental and physical growth. Behind his wisdom and perspective is a story of tenacity, resilience and fulfilment as he has embarked on a journey to walk unassisted again. Jamie sustained a cervical spinal cord injury from a motocross accident in 2008, resulting in becoming a C2/3/4 complete quadriplegic. There is so much to unpack, from recounting the accident, the recovery, the challenges, triumphs and the mental transformation; I feel incredibly honoured to give him the space to share just a snippet of his life since. His insight, mental fortitude and ability to find the good in every experience is nothing short of inspiring. He is someone who is a constant reminder of the value in living presently. We hope you enjoy. NeuroPhysics video link - to see more of his inspiring journey  https://vimeo.com/492362139

Training Q & A - how did I get into crossfit; how much do I eat; hardest workouts I've ever done, opinions on other functional fitness; what elite female athlete would I do a comp with; my fave and least fave crossfit movements; highlights, goals and more! 

"Start now. Start where you are. Start with fear. Start with pain. Start with doubt. Start with hands shaking. Start with voice trembling but start. Start and don't stop. Start where you are, with what you have. Just... Start." - Sarah Wilson. It was this quote that tipped me over the edge to record the first episode of my hobby podcast with my best friend Jacklenn. MELT was established after a pivotal, existential self-reflection where I solidified four core values that I wanted to act in accordance with daily - to Move, Empathise, Learn and Teach. Here we talk about what MELT means to me, and what to expect from MELT moving forwards. I am truely so excited. To start - press play.