I asked my 15-year-old daughter the other day, "What makes a great brand?' Do you know what she said?  "Morality defined by action." Gen Z, which my daughter is a part of, is the generation making the decisions that will shape the future, and it's fascinating to see how they view this expanded role of brands and businesses. Her response is indicative of the fact that times have changed. Delivering on a brand promise, which used to be the singular focus for businesses, has become table stakes. Brands must keep their word about the products and services they provide and give back by doing good for society and the wider community. I've been very fortunate over the years to work with some of the world's best brands, Nike in particular, that focus on moving the world forward. In Nike's case, through sport. This brave risk-taking (standing by Colin Kaepernick against social inequality and police brutality) is a fantastic example of a brand taking bold action. Despite the fact that supporting Kaepernick and other Nike Athletes led to disgruntled consumers burning Nike shoes in the street and Trump – President at the time – openly criticising the brand, Nike stood firm.  As an employee during that time, I couldn't have been prouder, and more inspired to "Do the Right Thing" (a Nike Maxim). It's this strength of purpose, delivered with passion that, for me, is truly inspiring. What Role can risk taking play in acheieving success? Risk-taking is really important to achieving success in business, as calculated risk-taking often leads to opportunities for growth, innovation and advancement. Building a business requires a commitment of both time and money, risks in and of themselves. Balancing risk with caution and strategic planning is important to maximise the chances of achieving desired outcomes. Robust strategic planning – a clear vision, specific goals, and a mission grounded in purpose - can really help provide context and a filter for risk-taking.  Risk-taking also requires courage, confidence and a willingness to embrace uncertainty – on the part of the individual and the organisation. In a small business context, it involves making a decision on the basis of the information that you have today, choosing progress over perfection, BUT making sure that you have the flexibility to pivot in the future if you need to. Having set up a CBD business based on tinctures, but then seeing the commoditisation of hemp along with an ever-more crowded marketplace competing on price versus quality, led to me taking the decision to pivot with LUV Wellness into skincare.  During that journey, I also saw how popular CBD was becoming, and because of the research and development we were involved with, we chose to release a skin serum made with CBG. This ensured that we were at the cutting edge of innovation in the space and able to differentiate from the competition. What's important when seeking to foster a culture of innovation and creativity? Inclusivity and open dialogue – a culture where all ideas are welcome Diversity – in all its forms but especially fostering an environment that supports diversity of thought Sustainability – ways to create and innovate that have a positive impact on profits, people and planet Trust - the ability to trust your team Risk-taking – encouraging a team so that they are empowered to take risks Integration and route to market alignment - Understanding that a culture of innovation can and should impact all areas of the organisation, from product to brand to marketplace Flexibility – to identify when something isn't working and then pivot in a direction that is Humility – of leadership to take responsibility when things don't go to plan Collective wins – recognition of the wins and reward for progress felt throughout the organisation What is your personal success philosophy? And how do you use this to inspire and motivate those around you? Here are some ideas based on mine... I have a number of mantras (some borrowed from Nike) that make a difference in my success, both personally and professionally. Do the right thing Progress over Perfection Your job isn't done until the job's done Listen to the Voice of the Consumer - The Consumer Decides The best marketers focus religiously on one question: What does the customer need? The marketing experts I've worked with all have different styles and preferences, but all of them have a consumer-centric approach that puts the target market first. Because the truth is, it doesn't necessarily matter what you think or feel about something as a marketer. The voice you have to focus on is the consumer's, not yours. In every decision you make, big or small, you need to keep asking yourself: am I really focused on serving the consumer here? Is this what they want and need? Being able to answer these questions doesn't come overnight. It comes from spending time where they are, showing up consistently to find out their problems, learning their language and presenting your solution in a way that resonates. Ultimately the consumer's preference must be the marketer's compass, and if you find their true north, it won't be long before your business starts getting where it wants to go. Read my full interview to Enness Global and discover more here. Want help making your brand stand out? Don’t miss a free session with me. Sign up here.

There is something undeniably, intrinsically relaxing about baths. Whether it’s a ten-minute post-workout soak in epsom salts, or a full-on self-care experience with music, candles and a glass of wine; for some reason, when your body is immersed in water, every muscle seems to sigh and let go. Taking a bath sometimes seems like a luxury (who has time for it these days?), but this simple self-care ritual has the potential to provide so many benefits to your physical and mental health. It might be more worth your time than you think. Baths are nothing new. Their use has been documented for millennia for both hygiene and therapeutic purposes. The ancient Greeks and Romans had a big thing for them, and legend has it that Cleopatra, the ultimate self-care queen, bathed daily in the milk of 700 donkeys to guard her complexion and keep her skin supple! More recently, the therapeutic use of hot and cold water has been studied, with the advent of hydrotherapy and its wide-ranging applications, such as relief from discomfort and for providing an overall wellness boost. In the realm of professional sports, many athletes take ice baths immediately after competing, or after a tough training session, to reduce inflammation and speed up muscle recovery. Thus far, evidence continues to point to baths being incredibly good for us. Increasingly, though, baths have become a luxury, an indulgence that we don’t have time for. But what if a bath was the best thing you could do for yourself in a day? Because that might just be the case. Here are 3 great reasons to bathe more, with some top tips to help you: 1. Start Sleeping Better In his excellent book ‘Why We Sleep,’ Matthew Walker includes taking a hot bath in his tips for healthy sleep. He explains that a drop in our core body temperature is needed to get ourselves ready for sleep, and as you leave the bath, the water evaporating from your body cools you down, which triggers sleepiness and can help you get ready for bed. Top tips: Lavender Oil: Add a few drops of lavender oil to your bedtime bath. Lavender oil is wonderful for inducing sleep and will help you to wind down. Disconnect From Your Tech: See if you can commit to putting your phone away for the night before your bath. Consider your bath as the first step in your bedtime routine: bath, brush teeth, bed. You’ll give your mind the chance to relax along with your body, without distracting yourself with what’s happening on social media or work emails. 2. Soothe Your Muscle Soreness Hot water can improve your circulation, which can help heal your muscles. However, we don’t recommend jumping in a hot bath right after a workout, because your body is going through an inflammatory response and hot water won’t help. However, a hot bath is great for relieving daily strain and tension. If you are on your feet all day, struggle with pain from being hunched over at your desk, or suffer from general muscle soreness after exercising, a hot bath works wonders. Top tips: Epsom Salts: If you haven’t used epsom salts in your bath yet, you’re missing out! Epsom salts break down into magnesium and sulfate in water and help ease muscle contractions.  They promote relaxation, and work as an incredible natural stress reliever. 3. Take Time to Slow Down Turning your bath into a ritual can make it a meditative experience that will help you unwind. We love adding little things that make a big difference like music, candles, or essential oils. Top tips: Multi-task with your favorite Face Mask: A bath is a great opportunity to apply your favorite detox or hydration mask.  Let it do the work, while you relax! Make It Meditative: As you lie in the water, bring your focus to each part of your body, starting with your feet. Working your way up slowly: feet, calves, thighs, chest, hands, forearms, upper arms, shoulders, neck. Notice how each part of your body feels in the water, and whether you’re holding onto any remaining tension. Ask your body to relax and imagine the stress leaving you. Focus on the Water: Notice how the water feels against your skin. Watch how the water ripples, feel the difference in temperature, let your arms move slowly back and forth. This gives your mind something else to focus on instead of all the internal chatter. All you have to do is enjoy the water. Just Breathe: The bath is a great place to reconnect with your breath. Take a few long, deep breaths and slowly bring your attention back to your surroundings. Close your eyes and let your breaths get deeper and slower each time. Ready to create your ultimate bath experience? I hope you’re inspired to make a little extra time for this special self-care ritual. I promise, it’ll be worth it.

There is no way to prepare for a cancer diagnosis, and it often takes time to understand where your diagnosis is on the spectrum—anywhere from a mildly inconvenient detour to a horribly painful death sentence. Believe me, your mind goes to the darkest place very quickly. In May 2015, I was diagnosed with an aggressive form of Stage 3 breast cancer, and my prognosis was somewhere in the middle. My treatment began with four months of intense chemotherapy, followed by a double mastectomy. The support from my family, friends and colleagues during those early weeks shaped how I approached treatment, and how I wanted to live, whatever time I might have left. Some of those interactions were more helpful than others, and often in unpredictable ways. Shortly after my diagnosis, I asked a co-worker (I worked at Nike at the time) to go play golf. He said he thought I “wouldn’t be doing that sort of thing anymore.” It was not the response I was hoping for, but it was the response I needed. I used it as motivation to say: Fuck you, and fuck cancer. I’m going to play as much golf as I want. At that moment, golf became more than something I did for the challenge and fresh air. It became a refuge and an incentive to continue living my life while I battled the disease that threatened it. Golf gave me a reason to get up, get out and keep moving. For every round of chemo, I played one round of golf (well, sometimes two or three). After several rounds of chemo, I realized that the lessons I had learned playing golf for more than 10 years were applicable in my fight against cancer. Here are nine that have had a positive effect on my life and might have value for you. You can read the original article written by me for Golf Digest (November 2019) here.

Anti-inflammatory diets have become increasingly popular over the past few years, and for good reason. Studies have shown that consumption of certain foods can lower the risk of chronic inflammation, which has been linked to cancer, heart disease, depression and a host of other conditions. But what does inflammation actually do to the body? And how can what we eat fight it? Inflammation is the body’s response to infection, injury or illness, and is a protection mechanism. Short term (or acute) inflammation can be seen in the form of redness, swelling or pain,  whereas chronic long-term inflammation occurs inside the body without any noticeable symptoms, and has been associated with diet and stress. This type of inflammation starts a vicious cycle: it causes processes in the body to be slowed down, which continues to stress the body out. How can diet help? Acidity has been seen to be a major cause of inflammation. Put simply, our body can get easily stressed as it battles to maintain a safe and healthy pH level for normal functioning. Normal pH for blood is 7.4 (when the body is in homeostasis). Metabolic control of pH occurs with the help of healthy kidney and urine functions. However during this process, the body can become stressed. This triggers excessive production of cortisol, the “stress hormone”, and cell-signaling molecules that cause inflammation are released. Foods that are alkalizing to the body can help counter the effects of inflammation. It’s important to note that ‘acidic’ and ‘acid forming’ foods are different however; it all comes down to the final product after the body has metabolized it. In cases where there is too much acidity, the body will actually use buffers that come from bone tissue - like phosphate and calcium - to counteract it. This can lead to weak bones and an increased risk of osteoporosis. It’s also been observed that cancer cells thrive in acidic environments. Inflammatory foods to avoid: Hydrogenated vegetable and canola oils (trans fats) Sugar and high fructose corn syrup Refined flours Processed foods (e.g. fried) Meats (especially processed) Dairy Excessive Alcohol Gluten - in some cases Alkalising Foods to Add to Your Diet: Celery A great treat for kids and adults alike is slathering half-cut stalks with almond butter and sprinkling seeds and raisins on top. You can try the ever-so-popular trend of juicing celery and enjoying it alone or with apple, lemon, spinach and/or kale. It’s also one of the most flavorful additions you can make to soup. Avocado Who doesn’t love a good slice of warm, multigrain toast for breakfast? Instead of topping with butter or jelly, try mashing an avocado and using it as a spread with a sprinkling of red pepper flakes, sea salt and a squeeze of lemon juice. You can even kick it up a notch with thinly sliced radishes and microgreens, pea shoots or sprouts. Alkaline Water Drinking as much water as you can is already one of the best things you can do - but making that water alkaline is even better. Green Tea This is a great swap for coffee or black tea. Green tea is loaded with antioxidants, which are deeply alkalizing. Flax, Chia and Hemp Seeds To replace eggs in baking in order to make recipes vegan, you can mix 1 tbsp of flax or chia seeds combined with 2.5 tbsp of water and let sit for about 10 minutes. They are also great for sprinkling over the top of yogurt, pancakes, avocado toast, adding to smoothies and are very high in Omega 3 fatty acids, which many of us don’t get enough of. Broccoli A perfect addition to stir fries, or as a simple yet flavorful side dish when tossed with some light oil, lemon juice, salt, pepper and garlic and roasted in the oven. Foods high in Resveratrol Very similar to the antioxidant family, this plant compound can be found in grapes and in purple and red varieties of berries. Magnesium used in well over 100 bodily processes and functions, magnesium is very important. Dark chocolate, seeds, legumes and nuts as well as tofu all have a high magnesium content. Food has the power to both hurt and heal us, and every choice you make either fights or feeds disease. While it’s not always easy changing eating habits that we have formed throughout our lives, all it takes is some simple swaps and additions here and there to head down the path of wellness. Sources: drhardick.com Book: The Encyclopedia of Healing Foods https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation https://www.healthline.com/nutrition/anti-inflammatory-diet-101#what-it-is

We can find so much to be grateful for every day, but one thing that always tops our lists: our health. Never to be taken for granted, we know that prioritizing our physical health is a foundational element for finding happiness and balance in the rest of our lives. Aside from the most common supplements, like Vitamin C and Vitamin D, we pulled together a few other supplements and foods we use to arm our immune systems. Supplements Zinc Give your body a boost with zinc. Supporting the body’s natural resistance, zinc is also involved in the majority of metabolic processes in the human body, including carbohydrate metabolism, utilization of glucose and insulin production. It’s essential for the formation of the bone matrix, as well as collagen synthesis.  We like liquid zinc drops the best, but it’s also present in most multivitamin and mineral supplements. Probiotics Probiotics are super important for gut health, as the gut affects our whole body system. Fermented foods like yogurt / Kefir, sauerkraut and kombucha as well as the Japanese drink Amazake contain probiotics, but they are also available as supplements.  Choose those formulated with vitamins and zinc and those that are guaranteed live and active for best absorption. Medicinal Mushrooms Have you ever tried medicinal mushrooms? You won’t find them in the produce aisle. These powerful forms of fungi are best ingested in powder form. Different species of mushrooms provide various benefits; you can find a mix to get the most out of your supplement, but the Turkey Tail mushroom is known to help boost your immune system. Our favorite brand is Host Defense. Echinacea This herbal supplement comes from the daisy family and is used most often to combat flu season and the common cold. Available in tablet form or as a syrup.  Our favorites are the Elderberry Syrups from Nature’s Way or Gaia Herbs. Astragalus This herb is commonly used in Chinese medicine to help reduce nausea, vomiting, and bone marrow suppression. Some use it to help reduce side effects of chemotherapy. Vitamin B We know the superstar supplements Vitamin C and D are imperative for a high-functioning immune system, but Vitamin B can help, too. Go for a Vitamin B Complex for a variety of benefits, from supporting your immune system to your metabolism and healthy red blood cell production. Vitamin B6 supports protein metabolism, and plays a key role in immune function. Sleep Supplements There are many out there, but we like sleepy time tea from Celestial Seasonings, Pukka Night Time, as well as Traditional Medicinals Nighty Night Tea because they provide a natural way to promote calm relaxation and a full night's sleep. Foods Red Bell Peppers Did you know red bell peppers pack more Vitamin C than citrus fruits? We enjoy our bell peppers with a side of hummus or in salads. Toss it into a stir fry with garlic, ginger, and broccoli for a supercharged immune-boosting meal. Dried tart cherries Early studies have found eating dried cherries or drinking cherry juice can help our upper respiratory system reduce inflammation and speed up recovery.

Mushrooms have been used in Chinese Medicine for thousands of years. There is evidence that they are great at boosting the immune system and reducing inflammation. Turkey Tail, Cordyceps and Reishi in particular are believed to have incredible health benefits. In fact a recent article in NIH, The National Library of Medicine, found that the characteristics of the nine studies reported the efficacy of medicinal mushrooms Lentinus edodes (Shiitake), Coriolus versicolor (Turkey Tail), and Agaricus Sylvaticus (Scaly Wood), in treating symptoms, medication side effects, anti-tumor effects, and survival outcomes in gastric, breast, and colorectal cancers. Findings from this review suggest that medicinal mushrooms have the potential to prevent lymph node metastasis, prolong overall survival, decrease chemotherapy-induced side effects (e.g., diarrhea, vomiting), affect the immune system, and help maintain immune function and quality of life in patients with certain cancers.” Mushrooms contain polysaccharides, known as beta-glutens, which are generally thought of as biological response modifiers. They activate macrophages, T cells and NK cells. Certain medicinal mushrooms may also have nucleosides, enzymes, beta glucans, chitin as well as naturally occurring statins. It is thought that these compounds might offer protection against bacterial, viral and fungal infections, as well as protection against cancer cells. As with all supplements, the most important considerations is sourcing, to ensure the quality and efficacy of what you are taking. A naturopath or licensed herbalist can be a great guide. As with all supplements, remember to talk to your doctor first before incorporating them into your health and wellness regime. Scroll down to see a few of our favorites and how we like to incorporate them into our diet: REISHI: Contains triterpenoids that protect the liver, lower lipids and have anti-inflammatory properties Anti-allergen as seen to inhibit the release of histamine Has been discovered to have anti-oxidant as well as anti-tumor properties (the triterpenoid called ergosterol) CORDYCEPS: Used in Asia to treat heart disease, diminished kidney function, chronic fatigue, and immune disorders TURKEY TAIL: Believed to have anti-tumor effects Stimulates NK cell activity Has immune-strengthening properties Currently being studied in terms of effectiveness as an adjunct to chemotherapy and radiation cancer treatments WAYS TO TAKE MUSHROOMS: The easiest way to take mushrooms is in the powdered extract format (made by concentrating active compounds). We love taking them in their pill format, or mixing the powder into: Smoothies (try Sunfood Superfoods) Teas (try Four Sigmatic’s Mushroom Golden Latte Mix with turmeric) Soups (add powder to your favorite organic, grass-fed bone broth or an organic winter vegetable soup)