For Mental Health Awareness Week, we’re sharing the inspiring chats and takeaways from our Sunday Self-Care Session at Sala. Easy, actionable, and totally relatable, just what you need.
Host & panelists (left to right): Emma Gibson (Mitchells Nutrition), Phil Cui, Laura Mohi-Ryan, Moni Bree, Ben Barrington
MN: Thank you everyone for coming, we've got a pretty stacked panel here today, and I'm sure you want to pick their brains, so let's dive in. First question, how would you personally define health and wellbeing in this season of your life?
LMR: It’s pretty simple for me. When life is so busy, it’s the little things that make me feel good and give me energy. For me, it’s all about doing things that energise me rather than deplete me.
PC: Yeah, it’s all that kind of stuff — sticking to the fundamentals, the simple things, and filling your own cup first. Fill it so much that it overflows into other people’s cups. That’s kind of health and wellbeing for me.
MB: Okay, I’m one of those people who’s kind of gone off a lot of the buzzwords. I feel like the essence behind some of them is lost — wellness, for me, is one of them. I agree it’s different for everyone, but for me, wellness is being well enough to know when I’m not well. It’s balance. It’s connection. It’s things like aging the way I want to age. It’s chasing dreams. I’ve been in this industry a long time, and every few years new fads come along, and old ones repeat. For me, it’s about staying grounded in who I am, being okay to change, not holding on too tightly. Oneness, for me, also means being well enough to enjoy not just my own life, but the quality of life of my children — I’ve got a 15-year-old and a seven-year-old — and being present with them.
BB: Yeah, 100%. Just reflecting what Mon said — I’m at a stage in my life now where I’m getting a bit older. My interest in health, fitness, and wellness actually came later than most people, probably when I was older than many of you in this room. Partly, it’s because my dad has advanced dementia. Visiting him in the care home and seeing the state many people are in was a big wake-up call to do everything I can to stave off illness, both physical and mental. I also have a nine-year-old daughter, and I really want to be there for her — mentally, emotionally, and physically — for as long as I possibly can. For me, wellness is mental too. being content, appreciative, and grateful for what you have. But personally, I find a lot of that comes from being physically healthy and well, and that’s a real priority for me at this point in my life.
MN: What are your non-negotiable priorities or practices that keep you grounded and in alignment with your definition of health in this season of life?
PC: Well, for me, exercise and movement are the priority. Then nutrition — good food. You’ve got to put good fuel into your body, and you’ll feel good. When you feel good, you think good, and everything just kind of radiates from there.
LMR: For me, it’s pretty similar to Phil — definitely movement. That’s my job, but it’s also what makes me feel good. Making sure I get enough movement and time in nature is huge. Rest is important too. What helps me is checking in on my goals at the start of the month. After winter, I realised I wasn’t getting outside enough, so I set a goal to do a 30-minute walk before Pilates or checking my phone. I was only getting outside three or four days a week, so I just needed a little check-in. I check again mid-month over coffee to see how I’m doing — am I getting outside, do I need to adjust my movement, am I getting enough rest? That’s what really helps me feel good.
MB: I’m just going to share this because I’ve been doing a study around women, dopamine, and the wellness industry. It’s crazy how hard it is to get people to eat enough protein. Only in the last ten years has it really been talked about. When I was in the industry, it wasn’t even on the radar. Studies in New Zealand haven’t been updated since 2008, but the wellness industry on diet pills alone is worth $33 billion, probably $34 now. Yet one in four people are depleted in protein, vitamin B, vitamin D, and iron — the very things that support good health and weight loss. People would rather Google a diet pill than add protein to their diet. As a coach, my non-negotiable is always being aware of what my clients are actually consuming.
For me, a top priority is checking in on myself mentally. I didn’t come from a wellness background, so it was overwhelming at first. I wanted to know when I wasn’t well because so many people don’t even recognize it — in their bodies or their minds. Life is always go, go, go, add more, add more. I focus on pulling back and keeping who I am at the forefront. I’m in my 40s now, and there’s a lot of pressure on women around aging. Being over 40 is wild.
Seeing these fads come back on social media is exhausting. I grew up with the magazines — if you had a dimple, it was like, “oh no.” One of my non-negotiables is checking in on that and enforcing the basics: take your protein, drink water, get steps in, sleep properly. Move your body — not to punish it, but because it’s a tool, your best friend. For me, movement is important, gentle movement too, but I also box, so I focus on stress and resentment management. You meet all kinds of people in life, and not everyone will be positive or kind. Wellness for me is fluid, always moving.
BB: For me, it’s day to day. My non-negotiable is food. It’s the one thing I can control. If I have busy days where I can’t get to the gym or haven’t had a good sleep, I can’t control that. Unexpected things come up that I have to deal with, but for me, food is the constant. Like Phil said, it’s the fuel you put in your body, and it makes all the difference to how I focus, function, relax, and perform.
When I was personal training years ago, I used to say to my clients that getting in shape and staying healthy is about 85% diet and 15% exercise. That fluctuates—some say it’s 90% food—but I’d tell them, let’s just call it 80% food for argument’s sake. That means if you go into the gym or the Pilates studio and have a sensational workout—maybe hit a PB, stretch further, sweat more, or smash out extra reps—whatever it is, you’ve had an amazing hour. You should be putting four times that focus and effort into your nutrition for the day.
For me, day to day, it’s about resisting that slippery slope of ‘I had a long day at work, I’ll just grab something unhealthy’ or ‘I’ll skip the gym, I deserve a rest day.’ For me, the non-negotiable is doing my best each day—having my two or three litres of water and making good choices with what’s available. If there’s a can of tuna, an egg, or even some baked beans, that’s something I can control, and it makes a huge difference. I notice it even more after a holiday, like I’m sure many of you do—after a week of eating and drinking whatever, it really takes its toll. When I was younger, like a lot of people, I didn’t give it much thought. I ate and drank whatever, stayed out all night, and smoked heavily for almost 20 years, which is wild to think about now. At this time of day back then, I’d have already had 11 or 12 cigarettes, which is pretty mad. But yeah, that’s it for me. Nutrition, right now, is my number one priority.
MN: We’re often told to ‘get motivated’ and stay disciplined, but relying on motivation alone to take care of ourselves can be unrealistic. What are your thoughts on motivation versus discipline, and how do you show up when resistance is there?
PC: Being a business owner you face challenges daily! I can say over the years I've grown pretty thick skin, but my advice is to do what you can to remedy the situation, control what you can control and just let it go.
BB: Yeah, well, anything’s better than nothing, you know? Just go for a walk up the driveway and back — it’s still better than nothing. That’s what I find. You just do something and think, right, okay, that was better than doing nothing. Even if you’re not in the zone that day, you go for a walk, have a stretch, whatever it is — it still makes you feel like you’ve accomplished something.
LMR: Yeah, absolutely. It’s about reducing that list and not having this ridiculous list of everything you should do — like in those morning routine videos where you think, how would I even fit that in when I’m not feeling good? It’s really just about picking one or two things that are going to make you feel good.
MN: What’s a book, podcast, or resource that your loving or that's inspiring you this season?
MB: I’ve got some funny ones. I read a lot of workbooks, and sometimes I can’t relax or be inspired because I turn everything into work. This is a funny one — I can’t believe I’m saying it — but I was similar to what we were just talking about. Back then, I drank a lot and there was no way I’d get up early unless there was a call time. But I started getting into the habit of watching the sunrise and finishing my workout first thing. I cannot believe what that’s done for my grounding. It’s my time. I sit with my coffee before my kids are awake, and I’ve already done my work. It just makes me feel like there’s more, you know?
Sometimes I spiral — I’m a mum, I’ve got work, I’ve got to clean the house. A friend suggested doing something small to distract my brain. I started taking my washing to my room at sunset and folding it while watching a crime show. There’s something about folding your own ‘crime’ while watching someone else’s worse crime — it makes you walk downstairs thinking, I’m all good. With ADHD, you need resolve, justice. My husband calls it my part-time job — solving crimes. It just takes me out of my head. Try it. It works.
BB: Yeah, there’s a lot of noise out there on the internet, of course. But you also find some really helpful tips, and there are so many great podcasts. We probably all listen to similar ones, picking up little bits and pieces along the way.
For me, my motivation is that I don’t ever want to stop working. I’m really lucky to be in an industry I wanted to get into when I was a kid. Moni and I have worked together before, and I’m sure she feels the same — I feel incredibly grateful to do what I do for a living, and I want to keep doing it. I’ve never wanted to retire, reach 65, put my feet up, and just sit around getting sick and unhealthy. I want to keep working in the performing arts for as long as I possibly can. That requires not only a healthy body, but a healthy brain too. It’s a field that demands a lot of mental stimulation — learning lines, remembering routines, meeting new people, immersing yourself in different roles and worlds. All of that keeps you sharp.
So for me, that’s what keeps me going. Of course, I want to be there for my family, but I also just love my job. I’m not looking forward to the day it ends so I can ‘relax’ and do other things. I’m happiest when I’m working, and I want to keep doing it for as long as I can. That’s what keeps me moving forward.
LMR: For me, inspiration really comes from the people I’m around. I think it’s so important to take a good look at your circle — that whole idea of not taking advice from people who aren’t living a life you’d want to live really sticks with me. There’s so much noise and feedback flying around every day, so I remind myself of that constantly.
Having friends like Phil, and others in the health and fitness space — Sarah, who owns a studio, and people running their own businesses big or small — that’s what keeps me inspired. Surrounding yourself with people who are doing really cool things and living with purpose makes all the difference. So yeah, most of my inspiration comes from the people around me and putting myself in circles that lift me up.
PC: Yeah, I’m pretty much the same as everyone else, but I’ve recently stumbled across a really cool YouTube channel called Open Residency. If you’re into business, leadership, or just learning about growing a business, it’s worth checking out — lots of really practical, actionable lessons and advice.
MN: Finally, we have to ask, what's your go-to Mitchells product?
MB: Banana. I absolutely love the banana. And I’ll back this up — I didn’t really start living my life until my 30s, so I’m not about to start slowing down now. I’ve tried every collagen product out there, and I’m ageing the way I want to age. I love that it’s all stripped back too — I’m so over all the heavy creams. I just want to get the good stuff in me now. And honestly, the banana is insane. You guys can’t top that.
PC: Oh, the Chocolate with mushrooms — that’s a good one. It’s functional, and it makes a great hot chocolate. If you haven’t tried making a hot choc with the chocolate protein powder yet, you’ve got to.
LMR: I can’t pick just one favourite, so I’ll rank them. Number one, the chocolate protein powder. I have it every day — in a smoothie, protein oats, or just mixed with yoghurt. It’s really good. Number two, collagen. I add that to my matcha in the morning. I’ll make an iced matcha — it’s about ten grams of protein for three teaspoons, so just enough before my morning walk. Then I’ll have breakfast later. And number three, the beef liver capsules. They’re awesome for energy and iron. So yeah — those are my top three.
BB: I’m a big fan of the chocolate protein powder — I have it every morning with coffee, milk, and cream boiled up on the stove like a chocolate mocha. That’s my daily go-to. I also love the limited edition banana — I really hope that one’s here to stay. I’ll usually have it in a smoothie or with some yoghurt later in the evening. I’m nearly out of it, so… can we get another one today? I cook with tallow too — it’s so good.
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