Brought to you by Johnnie Walker, Australia’s launch of Diageo Bar Academy’s ‘Wellbeing’ module took place last week. We caught up with ‘virtual’ trainer and host Katie Nagar on ways of bringing wellbeing into her current rituals and tips of advice around the small changes one can make to have an impact in the way you think, feel and act.

Q1. What does your morning ritual look like?

A1. I used to be bad about starting my mornings – waking up, making a cup of coffee and throwing myself straight into work – basically just powering through no matter how I was feeling mentally and emotionally. Now, I make a real concerted effort to start right, so that I am not only more prepared to start the day, but to actually enjoy it. This starts with drinking a glass of water, doing breathing exercises to help calm myself, and writing a to-do list or writing out my schedule so that I don’t feel as overwhelmed or anxious.

Q2. How can we change our outlook if we wake up on the wrong side of the bed?

A2. I think the best way is to again do some breathing exercises to calm yourself, and then thinking of at least one specific thing that you are grateful for. Trust me, this can be harder some days than others. But there will always be ONE thing at the very least. Showing gratitude can really help shift your mood towards the positive. If you make a habit of it, you will find that you will become a more positive person overtime with less concerted effort.

Q3. What do you say to the comment “Food is Fuel”?

A3. Food of course does provide us with energy we need to function, but it is more than just fuel. What we eat can not only impact our physical health, but also our mental health. I have always been a relatively healthy eater. The struggle for me is to make sure that I set aside time for meals to ensure that I am eating regularly. I have also started cooking for myself more now that I am home, and it makes meals more of a celebratory occasion - something to look forward to which helps improve my mood!

Q.4. What do you say to ‘No Pain, No Gain’ ?

A.4. Pushing yourself to gradually increase your fitness level is one thing, but pushing your body to the point of physical injury is entirely another. Pain is most likely a sign that you are pushing your body too hard, using poor posture / form, or both. You could risk injuring yourself seriously, which could lay you up for weeks, if not permanently. Everyone’s body is different, and you need to find a fitness plan that is right for YOU. Something that keeps you active, builds strength and flexibility, and can realistically be incorporated into your everyday schedule.

Q5. Do you have any tips for getting back on track?

A5. Don’t beat yourself up for getting off track in the first place. That kind of thinking is detrimental to your self-worth, and it will only decrease the likelihood that you will resume whatever ‘on track’ was for you, like an exercise regime or diet. We all need to be kinder to ourselves, now more than ever. It’s okay to mess up from time to time. Just acknowledge it, forgive yourself, and start back from where you left off.


Now is the time to be kind to yourself. Register for the next Wellbeing session on Wednesday 6th May.