https://www.facebook.com/1079693261883172/

Nikki Mullen Coach

Home
Australia
Brisbane, QLD
Nikki Mullen Coach

Helping women 40+ feel confident, energised and strong from the inside out. Because you’re too important to wait for a wake-up call.

Retreats | Programs | Coaching

24/09/2026

First instinct… don’t overthink it 😂

If I could wave a magic wand 🪄 and give you just ONE of these right now, which would you choose?

Extra points if you tell me why 👇😉

14/09/2026

Protein.
Fasting.
10,000 steps.
Strength training.
Cortisol.
Creatine.
Zone 2.
Supplements.
Eight hours sleep.
Cold plunges…

Bloody hell. 😂

There’s probably never been more information available about health, and yet sometimes I think all that information is making us more confused about what we actually need.

Especially as we get older and our bodies, lives and priorities start changing.

After 20 years in health and fitness, I’m increasingly convinced that looking after yourself isn’t about trying to do everything.

It’s about understanding what you need now and finding a way to make the important things work in the life you actually have.

Because the perfect health routine that you can’t sustain isn’t particularly useful.

And none of us needs another 17 things to feel guilty about not doing. 😂

I’m curious, what part of looking after your health feels the most confusing at the moment?

10/09/2026

The juggling act can send you a little crazy… 😂

We talk a lot about how much women are juggling.

Work. Family. Relationships. Ageing parents. The house. Our health. Everyone else’s stuff.

But I had a conversation this week that made me think about it a little differently.

Maybe it’s not just about how many balls we’re juggling.

Maybe it’s also about how many we’re actually willing to let someone else hold.

Because when you’ve spent years being the capable one, the organiser, the fixer, the one everyone relies on, letting go isn’t always that easy.

How many times have you said:

“It’s just easier if I do it myself.” 🙋‍♀️

I know I have.

And maybe sometimes we actually like being needed. We’re good at it. It can become part of who we are.

So when someone says, “You need to make more time for yourself,” it sounds simple enough.

But making room for ourselves sometimes means being willing to let go of something else.

Maybe we don’t need to get better at juggling.

Maybe we need to decide which balls we don’t need to keep holding. ❤️

I’m curious about this one…

Are you good at letting other people help, or are you an “I’ll just do it myself” woman? 😂

06/09/2026

Today feels like a good reminder that dads need looking after too. ❤️

I talk a lot about women making space to look after themselves, but today seems like a pretty good day to remind the men in our lives that they’re important too.

Especially the ones who are very good at working, providing, helping everyone else and perhaps not quite as good at looking after themselves. 😂

Having seen Dad go through some health challenges of his own, I’ve become even more appreciative of something we can so easily take for granted..

having the people we love here, and healthy enough to enjoy life with us.

Because health isn’t only about living longer.

It’s about being well enough to enjoy the life we’re living.

To travel, laugh, spend time with people we love, make memories and keep doing the things that make life good.

So to all the dads out there, look after yourselves too.

You’re pretty important to someone. ❤️

And to those whose dads aren’t here today, I hope Father’s Day brings a smile with some of the good memories too.

Happy Father’s Day. ❤️

30/08/2026

When did we get so afraid of asking for help?

I found this old photo and it made me laugh. 😂

Clearly on this particular night I had absolutely NO problem accepting assistance.

But somewhere along the way, so many of us get really good at being the capable one.

The one who organises everything.
The one who remembers everything.
The one everyone calls.
The one who checks everyone else is okay.
The one who says, “It’s fine, I’ll do it.”

And eventually we get so used to doing it all that asking for help can feel harder than just doing the bloody thing ourselves. 😂

Maybe we don’t want to inconvenience anyone.

Maybe we think we should be able to handle it.

Maybe we’re so used to being needed that we’re not very good at saying “Actually, I need something too.”

But looking after yourself isn’t always another thing to add to the list.

Sometimes it’s letting someone else take something off the list.

Accept the offer.

Ask for the hand.

Let someone else organise it.

Let someone look after you for a change.

You don’t always have to be the one doing the looking after.

Although being hand-fed by two waiters may be taking it a little far. 😂

Are you good at asking for help or are you an “it’s fine, I’ll do it” woman?

26/08/2026

Anyone else suffering from a case of Shouldacouldabutdidn’t? 😂

There’s SO much information out there about everything we should be doing to look after ourselves.

More protein.
More water.
Lift weights.
Get your steps.
Meditate.
Sleep more.
Drink less wine. 😬🍷
Make more time for yourself.
And of course… stress less about all the things you should be doing. 😂

The thing is, most of it is good advice.

But you don’t have to do ALL of it at once.

Looking after yourself shouldn’t become another overwhelming list of things you feel like you’re not doing well enough.

Pick one thing.

Start there.

Let it become part of your life.

Then maybe add another.

Small changes count too. 💚

What’s one thing on your “I really should…” list? 😂

20/08/2026

🐘 Let’s address the elephant in the room…

“Why do I keep putting on weight?”

I hear this from so many women over 40.

“I’m eating pretty well.”
“I’m exercising.”
“I’m doing what I’ve always done.”

So why isn’t it working anymore?

And this is where I think we need to be careful.

Because frustration with our weight can very quickly turn into frustration with ourselves.

We become harder on ourselves.

We avoid photos.
We hide under clothes.
We stop feeling comfortable in our own skin.

And sometimes we start believing that somehow we’ve failed.

But can we stop giving that little number on the scales so much power?

That number doesn’t define you.

It doesn’t tell you how strong you are.
It doesn’t tell you how fit you are.
It doesn’t tell you how much energy you have.
And it doesn’t tell you the full story of what’s happening inside your body.

If you’re strength training and building muscle, for example, the scales may not move the way you expect, even when your body composition is changing.

The scales are one piece of information. They’re not a scorecard for your worth.

And that doesn’t mean we pretend weight doesn’t matter.

If you want to lose weight, feel healthier or feel better in your clothes, that’s completely valid.

But maybe we need to widen the goal.

Am I getting stronger?
Do I have more energy?
Am I sleeping better?
Am I nourishing my body?
Can my body do the things I want it to do?

Because looking after our bodies after 40 isn’t just about making them look good.

It’s about building a body that allows us to live well.

To travel.
Hike.
Dance.
Play.
Try new things.
Say yes to adventures.

And hopefully still be doing all of those things for many years to come.

Your body isn’t an ornament. It’s the vehicle carrying you through your life.

So yes, look after it.

Challenge it.
Strengthen it.
Nourish it.

But maybe it’s time we stopped judging it only by what it weighs and started appreciating it for everything we still want it to do. 💚

16/08/2026

✈️ Why do we understand this on a plane… but struggle to do it in real life?

I was sitting on the plane recently listening to the safety demonstration and heard the line we’ve all heard a hundred times.

“Put your own oxygen mask on before helping others.”

And it got me thinking.

We understand the logic completely when we’re on a plane.

Because if you can’t breathe, you’re not much help to the person beside you.

It’s actually the same in first aid.

The very first step of DRSABCD is Danger — check for danger to yourself before rushing in to help someone else.

Yet in everyday life, especially as women, we seem to forget that rule.

We make sure everyone else is okay first.

The kids.
Our partners.
Our parents.
Work.
Friends.
The never-ending list of things that need doing.

And then, if there’s anything left over, maybe we’ll look after ourselves.

But looking after yourself isn’t selfish.

It’s your oxygen mask.

And that doesn’t have to mean completely changing your life.

Sometimes it’s going for the walk.

Getting to bed instead of doing one more thing.

Booking the appointment you’ve been putting off.

Saying no without feeling like you need to justify it.

Taking an hour for yourself.

Or simply stopping and asking:

“What do I need today?”

Because taking care of yourself doesn’t mean you care about everyone else less.

It means making sure there’s enough of you left to be there for the people you love and to enjoy your own life too.

Maybe we need to start following the same rule on the ground that we do at 30,000 feet. ✈️💚

Put your own oxygen mask on first.

What does putting your oxygen mask on first look like for you this week?

13/08/2026

😴 Tired… but can’t sleep?

You’ve been tired all day.

You finally get into bed, your head hits the pillow and suddenly your brain thinks…

Perfect. Now let’s think about EVERYTHING. 😂

Sound familiar?

We often think a good night’s sleep starts when we get into bed.

But your body has actually been taking cues from you all day.

So if your sleep could use a little help, here are 5 simple things worth trying:

🌅 Get some morning light
Getting outside in the morning helps support your natural body clock and sleep-wake rhythm.

☕ Give yourself a caffeine cut-off
That afternoon coffee might be affecting you longer than you realise. Try moving your last coffee earlier and see if you notice a difference.

⏰ Keep your wake-up time reasonably consistent
Our bodies like rhythm. A fairly regular wake time can help your body know when it’s time to be awake and when it’s time to sleep.

🌙 Create a wind-down cue
It doesn’t need to be an elaborate nighttime routine. Dim the lights, have a shower, read, stretch or do something that tells your body: we’re done for today.

🌡️ Think about your bedroom too
Cool, dark and quiet generally gives your body a better environment for sleep.

And don’t try to change everything tonight.

Pick one thing and try doing it consistently.

Sometimes feeling better isn’t about making one huge change.

It’s about getting the foundations right, one small habit at a time.

And apparently cuddling a dog (beautiful Rexi 💙)should also be added to the list. 😂🐶

What’s one thing that helps you get a better night’s sleep?

MidlifeWomen HealthyLiving NikkiMullenCoach

Address

Brisbane, QLD

Website

facebook.com

Alerts

Be the first to know and let us send you an email when Nikki Mullen Coach posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Nikki Mullen Coach:

Help for You - Rosemary Brown

Want your practice to be the top-listed clinic in Brisbane?