Note to self...It's up to me!

Thursday, September 18, 2014

The BIG iKi - Wednesday 5th November @ 12 noon

We all know our children are our future. We need your help to help us improve student outcomes in schools. Please.
It’s a simple as 123 ABC :-
1. The Big iKi is to highlight the powerful impact effective student engagement, clear, consistent guidelines and strong leadership can have on students futures. 
2. The Big iKi shows how technology and community partnerships are helping change our schools for the better.
3. The Big iKi is to help kick off the Safe Respectful Learners (SRL) Workshops Tour in 2015
How you can help for FREE :-
A. Grab something to use as an iKiStick You can make your own or you can purchase one before the day online at our iKiStore
B. Organise yourself or your whole office or school to join you
C. Click onto the website on the day.5th November at 11. 50 for a 12noon start on a smartboard, PC And do the 12 minute energiser.

Finally, send us an email to let us know you are taking part in the day so we can send you out all promo material associated with the event and catch up with you to see how the event went. 

Note to self.. It's up to me!

I’m guessing there aren’t many of us, when we’re being honest with ourselves, who won’t admit to having spread the blame when something hasn’t turned out as we hoped. 
Anybody who has teenagers in their lives encounters the buck passing phenomena on a daily basis. This can get painful when family members make poor choices but will take no responsibility for the consequences.
I recently came across a quote in a magazine article (about something completely unrelated) that read, “When we go to judgement our maker doesn’t ask anything about family. We are judged on ourselves alone” 
Meaning, of course, we won’t get a chance to blame our siblings or parents!
It struck a chord, so I was excited to read the following article at Flying Solo about an hour later. The headline was ;- 
“ Every time you start to complain about something, stop. Think about how you can take control of the situation and be accountable for it. ”
Their suggestion was that whenever something isn’t going to plan, use these two words ;- 
No. Excuses.
The premise for the No Excuses Mindset is simple. Every time you start to complain, stop. Think about how you can take control of the situation and be accountable for it. The author goes on to give 3 reasons why having the No Excuses Mindset can make you more successful and resilient. 
1. You will get what you want – faster
Have you ever said these words or heard someone else say them? "They haven't returned my email".
Or “I asked them for help and I’ve heard nothing back”

In this situation, ask yourself these questions:
• Do people sign a contract that says they will return my emails and calls? No, so therefore it’s my responsibility to email or call, not wait.
• Is our priority the same as the person we are asking for help or information? Often it isn’t, - in which case it’s up to us to do the follow up – or find another way to get the task done.
• If we need something done that involves somebody else, we’ll get it faster and easier if we take responsibility and “chase it up”.
2. It makes your success repeatable
When you start to make excuses about what other people do to you – or don’t, there is one big problem. What happens to you, good or bad, is not repeatable.
Conversely, if you adopt full accountability, you can analyse root causes for any situation that is within your control to ensure that your success is repeatable, and your mistakes aren’t.
Not accountable
"He didn't call me back, but finally did after two weeks. Why are people so slow?!"
"When I follow up my emails with a call within two days, I always get a response within a week." 
3. Fear will subside
The best part about being fully accountable is that you remove the fear of not knowing. Not knowing how your customer or friend will react, not knowing if they'll call you back, not knowing if xyz will happen.
For the first time, none of these questions will matter because you will be in complete control.
You will have formulated repeatable strategies to create the outcome of your choosing.

In other words. No. Excuses. It’s up to us!

And how much nicer to be able to share credit rather than blame.
Taking responsibility for our own health is easy. A 12 minutes iKi Energiser done 2 or three times a week will soon add up to a new, energised you! Join now

All the Best,
Kim Macrae

Want to change the world? Make your bed.

Thursday, July 24, 2014

Start your day in a definite way.

I was intrigued bythe headline above and was hooked after reading the first paragraph.

Writer Jenee Osterheldt had this to sa:

“I made my bed this morning. And that’s rare. Unfortunately. As I straightened out the blankets, tucked the sheets just so and fluffed my pillows, I shook off last nights’ sleep and my constant resistance to being a morning person. This tiny task had a big benefit: It woke me up to the day, to the possibilities ahead”

Jenee went on to say she was inspired by a speech given to a graduating class at the University of Texas by US Navy Seal Admiral William H McRaven, who said, “If you make your bed every morning you will have accomplished the first task of the day. It will give you a small sense of pride and will encourage you to do another and another. By the end of the day that one task completed will have turned into many tasks completed. Making your bed will also reinforce the fact that little things in life matter.”

He continues “If you can’t do the little things right, you’ll never do the big things right. And If by chance, you have a miserable day, you will come home to a bed that is made - that you made - and a made bed gives you encouragement that tomorrow will be better”

It resonated strongly with me because, like the writer Jenee, I had gotten out of the habit. Now I’m practising it again and it’s energising. Just like doing some exercise, it gives me a physical and mental boost. No matter what else happens in the day, I’ve achieved something positive. And one good thing leads to another.

What was it our parents said? – “Tidy your room” The great thing is – make your bed and you’re already half way there.

If you want to change the world, start where you spend almost one third of your life – your bed. Make it happen.

Have a great week.

Who is Our Teacher?

Tuesday, January 28, 2014
When we stop learning we start to die.

Most of you probably know I am a teacher by trade and may also know that teachers are occasionally accused of being a bit, shall we say, “know it all”......

I know – ha ha – I’ve been guilty of that, but it really struck home late last year when I was attending a seminar conducted by an ex student, Nigel McReaddie, who trained under me for his first Black Belt many years ago and has since gone on to be a world renowned instructor and official in Koshiki Karatedo.

When we were discussing the seminar afterwards, Nigel remarked at “how much I had forgotten” his message wasn’t about how much I had known - but how much I had stopped learning and as a result was going backwards, fast.

To make the lesson even more obvious I was in the office of another ‘old’ student of mine, Anthony O’Leary the Principle of St Johns’ Primary school, and Subak Martial Arts School -  discussing plans for the coming year, when he challenged me by saying it was time I upgraded my professional qualifications.

The exciting thing is that since hearing - and acting - on those timely lessons, I feel ten years younger. I’m invigorated by being a student again, by the challenge of learning new things - and yes, the know it all in me just has to add -  relearning things I had forgotten.

Among other courses, I’m  taking a class every week run by Anthony’s son Zac O’Leary - kind of a student of student of student - figure it out, and I’m loving that most of all.

Remember the old saying. The teacher appears when the student is ready.

I’m loving being a grasshopper again.

Being physically fit makes it so much easier to learn. And it can be so easy. Go here for a great free 10 minute iKiEnergiser workout.

Or join now for lots more... 



Enhance Our World

Wednesday, January 15, 2014
I love pretty much everything about this time of year - the long hot days, the swimming, the fact I’ve just had a break with my family at the beach and am full of energy and enthusiasm for another year.

For me, this is the time to work ON my life and business, as opposed to IN -  to set clear plans, before the real whirl of the year commences with the beginning of the new school term.

So I’m working on getting my vision and goals clear.

There a lots of things I’ve learned from setting goals in the past and the biggest is to get ‘the vision thing’ right.

I’ve learned that to do things well we first need to believe - and to believe it helps to SEE clearly - at least in our mind. Then, committing our idea or ‘vision’ to paper enhances it by orders of magnitude...

To help clarify my vision thing this year I’m adopting a strategy from Justin Tamsett, that is centred on the word ‘enhance’, which means ‘to raise to a higher level, to intensify, improve, to make more valuable or fulfilling’.

Justin says to us “enhance demonstrates respect and acknowledgement that what you are already doing is working well’  - so to enhance our world we start by focusing on the habits, skills and processes that we already use to help us be happy healthy and strong, then identifying and acting on ways to enhance them.

These are the ways I’m going to do that this year;-

  • By being a student. Learning from others helps us improve and enhance our skills, our effectiveness and wellbeing. I’m excited to be committed to courses run by Shihan Nigel McReaddie, Rebel Black and Anthony and Zac O’Leary.   
  • Setting CLEAR goals. I’m doing a two day Boot camp in early Feb to ensure I really get my goals down clearly and then will evaluate and update regularly. These goals will centre on things that excite me to get out and DO. More on this next week.
  • Acting from love. We can look at everything around us as things, people or opportunities to exploit, or we can see ourselves as part of a fantastic universe to share and enhance.

How are you going to enhance your world this year? 


Every single day, in every single way, we’re getting better.

Tuesday, December 10, 2013

I must admit there are days, when the planets don’t align or the politicians are particularly pathetic, that I struggle to believe my own song. Sometimes it feels like it’s all uphill. But, as with everything else, hills can be gotten over.

Staying the course requires perspective and being able to recognise the silver lining - or at least admire the scary darkness of the cloud. When we’re toiling up those steep and slippery slopes, muscles aching and heart thumping, be mindful that when we reach the summit, rather than a lush mountain meadow, with butterflies, frolicking lambs and babbling brooks, we may well be confronted by a vista of more parched and rugged mountains stretching to the dauntingly distant horizon.

That’s when a sense of humour comes in handy.

Who remembers the ex prime minister who stated that “Life wasn’t meant to be easy” and some years later found himself outside his New York hotel with no pants and no reasonable explanation?

If we’re actively participating, the ups and downs of life catch us all eventually, but even the most shocking, scary or plain cringe worthy events can bring on gut busting hilarity after a sufficient length of time.

Or at least a wry smile.

The key is achieving distance. Perspective. To step back and admire the comedy of it all.

Life has a way of shrugging at even the greatest achievements, biggest disasters or most mundane non-events, but there’s always a laugh there if we look.

As my wife and Garfield (not the same person) would say, “Don’t take life too seriously, it’s temporary”
This week, let’s look for the laugh wherever we can.

And if it hurts too much to laugh, smile inside.

On a completely different note, take a moment to check out this music video of the band No Shame from Walgett Community School. It probably won’t make you laugh but it will definitely make you smile. Inside and out.


Tuesday, September 24, 2013

Joe Williams BoxerI’m going to deviate slightly this week from our usual “Word of The Week” blog theme.

The reason is, we have been doing lots of talking over on our facebook page lately about the “Sometimes” song.  And I really wanted to share some the back story with you.

The song was written almost two years ago in response to a period of intense grief - in an attempt to come to grips with life. Some of you will have seen early versions of the video clip. If you have, please take the time to look and listen again. Along with some new images in the video, there is now a guest singer who appears from the second verse who takes the song to a whole new level.

 It’s a tune about light, dark, good bad, happy sad, love and loss - and redemption.

It's about celebrating the diversity of life and remembering that no matter what is the words of the Dali Lama “This too will pass”

 It’s a reminder and affirmation that we ALL have good days and bad. That’s life and the universe.

Joe Williams has experienced the highs of playing for the Rabbitos, the Bulldogs and France at 1st grade level, as well as boxing at a high level and of being a hero and celebrity. He has also experienced intense lows from the loss of some of those things.

Joe now has lyrics from "Sometimes" tattooed on his chest.

When I asked him why he felt so strongly about the song he replied:

“I am a person who relates my life and how I feel to Music. Having said that, from the minute I laid eyes on the lyrics to 'Sometimes' I immediately felt a connection.

The song relates to feelings & emotions -to who we are & how we feel. To me, Sometimes, directly reflects how I feel & act everyday and knowing that everyone has, and is entitled to have a bad day. I related so much to the songs that I felt I had to have it tattooed onto my body - as a reminder that every day, somewhere, someone else is struggling and I am not alone in this! And it's OK.

But there are also great days and they will always come again as long as I look after myself, follow my dreams in a disciplined manner and keep the perspective. This is firmly imprinted on my chest - I see this reminder every morning.”

Please have a look at the video and see for yourself why Joe is so attached to the song - and it to him. And please share it.

Meanwhile remember what that wise old guy said... “This too will pass”

Here comes the advertorial; - iKiFit offers activities and tools we can use to manage the challenges and the moods - and make our lives better - to keep up our strength so we can handle the ups and downs, the challenges and opportunities when those "sometimes" occur, as they inevitably do.



Every Single Day

Tuesday, August 06, 2013
Every Single DayHere at iKiFit we’ve been working at making our Learn Online Energisers quick, fun and effective. Each week, you’ll get an idea and an activity. Featuring regularly is the song Every Single Day which you can buy at iTunes. This weeks’ active Energiser is me doing as version of the song.

Today's blog is inspired by my good friend Patrick Moore's book "Touch the Sky".  If you want to know more about Patrick check out his website One Billion Punches

There's an old saying; "If you want something done properly, do it yourself" There's no doubt that in some cases this is true. However, someone else said; "I have so much to do, that I'm going to bed" Sometimes, life can be so overwhelming we just want to stop.

Doing things yourself is a great strategy, but getting some help can be smart. If you can't get everything done it may simply mean you've got too much to do, or that you are trying to do things you don't have the skills or aptitude for.

It can even be poor management to try to do everything ourselves. Sometimes it's more efficient to focus on the things we do well and get help with the stuff we dislike, or aren't so good at. Smart companies get extra staff when there's too much work to do or when they need specialist services. So should we.

There are times it can be a good idea to get someone else do a task for us because it is empowering for them. Remember the old adage, "Give as person a fish and they eat for a day, teach them to fish and they eat for life".

There are other times people really want to help, for any number of reasons.  If they offer, let them do it. If they don't offer, ask them. Or hire someone. An occasional baby-sitter, cleaner,  gardener or ironing helper can be a gift from heaven.

Don't forget to get your free download Every Single Day

Go on, delegate something today. You’ll both be glad you did.

The first day of the rest of our lives

Monday, July 22, 2013
Today is the first day of the rest of our lives.... a phrase that resonates as I enter my 58th year.

Like anybody, I can look back and tick off things that I’ve achieved and things that I haven’t. Happy times and not so good. And like anybody else there are things I would like to do better with the rest of my life, things I can do without and others that are working fine, thank you very much!

One thing I’ve learned is that it’s up to each of us as individuals to create our own future.  Our attitudes, our actions and our beliefs make us who we are and create our opportunities.

Another certainty is that the only place we can create a future is in the present. Putting it off till tomorrow, waiting till our ship comes in won’t result in the change we want

Today is the first day of a new series of Energisers. Each week on Monday I’ll send a simple theme, activity or attitude to work on for a few minutes, a day, week or lifetime.

And, yes, I’ll be suggesting, hassling and hopefully motivating you to do an iKi Energiser or SOME physical energiser. At 58 I really do know that works.

So, let’s get back to creating a better future right here and now. How?  Visualise. Take one minute and dream about the rest of our lives. OK, mind off the lotto win. Could happen. But lets’ think of what matters. Happy family.  Healthy activities. Laughs and love. Satisfying work with some security. Being able to do the things we enjoy, with people we like. That’s what I want anyway. I can see it and feel it now. And seeing and feeling is believing.

Kickstart the rest of your life today. Do an iKiEnergiser or  get up, breath and feel the way you want to feel. Like you have a great life ahead.


Exercise - The Minimum Effective Dose

Monday, July 15, 2013
I've been filming and editing for the past few weeks. It’s been great to work with Mitchell Macrae again. Mitch worked full time at iKiFit  for 4 years and has done project work for the past 5.

He and business partner, Benji Wales have been working seriously for the past few years on becoming real film makers and during our recent “shoot” it struck me there is a perfect analogy between film and fitness.

Because we were striving for a professional result, each scene took hours to set up, and we did multiple - I do mean MULTIPLE, takes. And if we were able to, we would have had ten times the crew, with make- up, caterers, PR's and our very own trailers!!! Much like professional athletes.

Most of us can make a video - just as most of us can play a game of basketball, footie, tennis, go for a run, surf, or whatever takes our fancy. But the difference between playing at home or in the local club is the same world apart as doing a home video or a movie for the cinema, or for professional use.

Exercise is the same - If we want to be at an elite level we need to do hours of preparation every day, and have trainers, masseurs, psychologists, the lot. But it’s easy to lose sight of the fact that in practical terms elite athletes are really only performing around 5% better than amateurs who put in a fraction of the time in training and preparation. Just like we can get heaps of personal satisfaction from a simple, self made video we can get great health and fitness results with a Minimum Effective Dose. This article from Gizmodo "4-Hour Body - The Principle of the Minimum Effective Dose" supports this notion perfectly.

Recognising this can be incredibly empowering, because it means that we can actually achieve great functional fitness, skill, and let’s not forget fun, easier than we think.

We can get a powerful outcome by doing as little as 10 minutes of focussed training a day. Take a moment to have a look at the 4 hour body (meaning 4 hours a month).

To understand why this is so important we need to touch on a bit of sports science history. In a nutshell, most of the science we have using for years was based on athletes, by elite trainers, for elite athletes. The ultimate focus was on achieving that 1% extra needed to beat  other elite athletes. What this meant in practise was that much sports science focuses around top end performance improvement, not on base fitness.

If you struggle to make enough time to give yourself that Minimum effective dose of training, can you budget 4 hours a month. That is 10 mins a day? ikiEnergisers are free dudes!

Do an energiser. DUDE.

The cool thing is we can be easily 80% as fit as the professionals at what they do. The extra 20% is entirely necessary at their level...but for us it doesn’t matter much at all - and we get to be able to do the things we want to do.

Energise Your Day

Thursday, May 16, 2013
It’s SO easy to be inactive these days. Machines do most of our work, we can live on pre prepared, fast meals, cars or public transport deposit us at school or  work where our labour is sitting at a desk or terminal. Then for recreation we can choose to sit once more and immerse ourselves in a universe of “inactivities” via more screens.

Fortunately, those who want to be active are well catered for. The opportunities for sports, leisure and recreation are ample, for those who live in or near large urban centres.

However, many of us are sedentary either because the activities on offer don’t suit us, or  the “traditional”  fitness message has been intimidating, ironically encouraging us to find reasons to avoid regular exercise.

The result is that more than 70% of Australians are habitually less active than ideal.

Fortunately our understanding of how much, how often - and what kind of exercise is best to improve our fitness and well being has changed radically over the past couple of decades.

And the message is finally sinking in.

In a nutshell, for most of us, it is actually better to focus on doing  2 or 3 short “energiser” exercise sessions a week of only 10 to 15 minutes duration..or even less.

The way it works is this:

Extensive research has found that one third of a traditional “work out” will deliver  82% of the benefits of the whole hog. So unless you really need that extra 18%, you’re better off stopping much sooner for some powerful reasons.

Even more research has shown that when we just do that first third of the workout :
  • Instead of feeling tired, stiff and sore we feel energised and motivated to be more active the rest of the time, rather than putting up our feet and eating a tub of ice cream
  • Also, we are much less likely to find reasons to avoid our “workouts” and so become habitually more active.

So give it a go!

Try an iKi energiser today. These are set up so you can do a quick Play out that will help you work rest and play. 
Learn Online

A perfect example of less is more. Have an energised day.