FREE Publicity is out there to be had

Written By: Tammy Walters  The Create Team Marketing, Social Media and PR expert

Written By: Tammy Walters  The Create Team Marketing, Social Media and PR expert

It’s true.  You just have to get the attention of the journalists. As we move more and more into the digital age, a traditional press release just doesn’t cut it anymore.

We live in an information society where we aim to access, consume and disseminate as much information as possible. This makes research for journalists more accessible HOWEVER it also means that turnover of stories is at an all-time high.

Exclusivity is relatively non-existent because everyone can be a ‘journalist’ on their own social media platforms. Journalists are hounded with breaking news stories and email inboxes are full.

So how can you stand out in the crowd and make their life easier to publish your story?

  1. Make it relevant   -  Journalists hate it when you send a press release to them 2, 3 and 4 times that isn’t event relevant to what they do, sending irrelevant material multiple times doesn’t make it any more relevant.
  2. Get to the point   - Ones that take four paragraphs to get to the point.
  3. Make sure you have a direct contact to the journalist  -  A lot of them go through Admin Assistants so you need to make sure you get passed them.  Minimal steps along the way the quicker you get to the decision maker.  
  4. Make sure you include an overview of your company and product  -  Give them all the information they need now.   But do remember to get the point of your press release up front.  Like we mentioned above in point 2 – don’t beat around the bush.  
  5. Provide photos of the team and your product or service -  Images bring articles to life and fill space
  6. If you have a video included that  -  You press release may get featured in a web article. Providing them with links to videos creates more interactive content. Make sure you links to your social media pages.
  7. Include version of your logo and make sure it’s a print quality -  Saves them time coming back and forth. They won't want to do this. They will just put your kit in to the “too hard basket”. and Introduce elements from your business style guide. (if you don’t have a Style Guide talk to us we can help you)
  8. If you are traditional mail and posting a press release or kit why not include product samples -  Everybody loves a freebie. They can then reference the fact that have used it

If you want to know more about how you can have that WOW press kits. A press kit that is digital and highly interactive with journalist style. CLICK HERE



Mirror PR and Events

6 Simple Habits to Improve your Health and Happiness

Written By: Tania Leishman  The Create Team Wellness Coach

Written By: Tania Leishman  The Create Team Wellness Coach

Often clients ask me, what they need to do to ‘get healthy’.  My answer to them is how much healthier are we talking? The truth is everyone has a different idea of healthy, just as everyone has a different idea of what they are prepared to do and how uncomfortable they are willing to become to enjoy optimum health.

Having said that, if you know in your ‘gut’ (pardon the pun) that you really do need to take action to improve your health, but you either don’t know where to start, or are not quite ready to totally overhaul your whole life, there are a few simple habits you can include daily to greatly improve your health.

Establishing habits takes time, habits are learned over time by being repeated over and over, they are performed almost automatically without thought. Just as you have created bad health habits over time, better health habits can also be created. During habit formation, you repeat thoughts or perform actions over and over again causing neurons to fire together and eventually wire together, thus ingraining the behaviour. The key to developing new habits and breaking old unhealthy habits is to tie a new habit to an old cue or totally avoid the cue that triggers the old unhealthy habit.

So, let’s take a look at some healthier habits and how you can include them into your daily routine.


Just move, you don’t have to run a marathon or join a testosterone filled gym, all you have to do is move your butt, start by walking, you will be amazed effective walking is in clearing your mind and improving your mood. How do we make it a habit? We enlist a walking buddy, there is nothing like being accountable to someone else to keep us honest, well at least until it becomes a habit.  Lay your ‘active wear’ out the night before (so it is looking at you when you crawl out of bed). Set the alarm and tell your partner (if you have one) you are getting up to exercise – another form of accountability. Better still, ask them to come walking with you – I can’t tell you how many clients tell me how much their relationship improved when they started exercising together.

On top of all that, exercise is the best thing you can do for brain health. Exercise increases blood flow to the brain and triggers the release of brain derived neurotrophic factor (BDNF), which promotes neuronal growth and survival and reduces inflammation, and supports the formation of long-term memory. Research shows without a doubt that exercise is the number one thing you can do to reduce your risk of developing dementia and many other chronic diseases.

Why wouldn’t you exercise????


Don’t underestimate the importance of staying hydrated. Studies show even being slightly dehydrated has a huge impact on your body. If fact, exercise performance can be impaired by up to 30% when individuals are dehydrated by as little as 2-5% of their body weight.  So, you can imagine if you are sitting in an air-conditioned office all day, the only fluid you are taking in for the day is coffee, is it any wonder you feel sluggish and get that afternoon dull headache? Adopt a drink bottle, make it your friend and don’t leave home without it!!!

Eat Clean

I cannot stress enough how important it is to feed your body with good quality real food. Stop eating the food like substances that masquerade as food in our large supermarkets. A simple rule I like to share with my clients – if you choose to shop at a one of our large ‘full of crap’ supermarkets, you can only buy products from the outside parameter of the shop (fruit, veg, milk, cheese, meat etc….. get the idea?). This of course does not guarantee great quality products, but it does stop them buying packet rubbish.   Of course, always buying what’s naturally in season and grown in Australia is a must. Growing your own food, buying organic or from a farmer’s market where possible is absolutely gold star.

Put simple, get back to basics, eat like out great grandparents did, and stop EATING DIET ‘FOOD’ aka chemicals!!!  Enough of my rant, but stay tuned for more blogs on our modern-day food crisis!!

Take time to Breathe

I cannot stress enough how important it is to take time out to breathe, smell the roses and reflect. Unfortunately, it seems that it has become almost a badge of honour for people to brag about how many hours a day they work. Don’t get me wrong I am all for hard work, nothing was ever accomplish sitting on your butt, watching tv, stuffing crap down your throat (see there I go again….) but I believe we must make time for work and time for play, we must take time out to invest in our health. Whether that be meditation, yoga, boxing class, a walk-in nature, a bike ride with the kids…… whatever it is that helps you wind down and relax. A wise woman once said to me – no one goes to their grave saying, ‘I wish I’d worked harder’ but they do say. ‘I wish I had spent more time with my family and taken time out to smell the roses’ Thanks Mum 😊


Sleep is so often overlooked, underappreciated and just not made a priority. Sleep is fundamental to good health, it’s absolutely a non-negotiable. Sleep deprivation effects our cognition (thinking), mood, memory, learning, hormones, appetite, immune system and leads to chronic disease. Sleep is also responsible for draining waste products from the brain and is essential for consolidating memories. So again, why are we hearing people boast about working 16 hour days and getting 4 hours sleep? Seems rather stupid to me!!

Journaling & Gratitude

Journaling and Gratitude…. that’s two things I hear you say, well not really, journaling and gratitude go hand in hand. One of the most beneficial practices I suggest to my clients is journaling. I see clients regularly that have struggled their whole life to achieve their goals and improve their health and lifestyle. Once they start to invest time each night to journal their thoughts (basically a brain dump), get rid of the ‘stuff’ in their head, every part of their life improves.

Yes, every part!

Mood, clarity, sleep, connection to self, mental health, energy, relationships, nutrition …. and the list goes on.  There is something about writing stuff down, it dates back to ancient times, in fact most successful people throughout history have kept journals. In addition to our ancestor’s, science also supports the act of journaling, helping remove mental blocks and control emotions, improving your mental health.

Journaling also helps us track our progress over time, sometimes it’s easy to forget how far we have travelling on our journey of health. Having a journal to look back on helps us to see how much progress we have made and gives us a sense of pride in what we have accomplished, which helps fuel further progress.  

Which brings me lastly to ‘GRATITUDE’ …… when I ask my clients if they would like to try journaling the only stipulation I ask from them is that at the end of each journal post they MUST finish with a gratitude. It doesn’t matter how small or how large, it may be as simple as being grateful to have flowers in their garden or running water or the fact that someone was kind to them that day.

Finishing each day with a gratitude post helps lower stress by helping us gain clarity on what we want more of in our life. It helps us appreciate what is important to us, and helps us focus on the great people and things we do have in our life. Journaling is a great way to learn more about yourself and your values.

So, there we have it, if you are feeling overwhelmed with the plethora of information about health and wellness that is available today, and really don’t know where to start, here are 6 simple steps you can start tomorrow to begin YOUR journey to AWESOMENESS!!

After all you get 1Life… it’s not a dress rehearsal….. live it!!!!



Dr Sarah McKay, the Neuroscience Academy,

Armstrong et al. 1985; Craig and Cummings 1966; Maughan 1991; Sawka and Pandolf 1990

Purcell, M. (2016). The Health Benefits of Journaling. Psych Central. Retrieved on June 9, 2017, from

What is our gut telling us about our lifestyle?

Written By: Tania Leishman  The Create Team Wellness Coach

Written By: Tania Leishman  The Create Team Wellness Coach


There has been lots of talk lately about the importance of listening to our gut. For some of us it’s almost impossible to ignore our gut. Our gut talks loud and clear to us on a regular basis, but not always in a nice way!!! Does this sound familiar?

Our gut guides our overall health and well-being, it’s like our control centre constantly ‘talking’ to our brain and other vital organs.

Research now shows how important diet and environmental factors are in modulating our gut microbiome. The good news is, we can improve the health of our gut by making a few changes to our diet and lifestyle.  By eating unprocessed organic food, including foods that support gut health and including good quality probiotics (live beneficial bacteria) in our diet, we can begin to improve the balance of good and bad bacteria in our gut.

But it’s not only what we consume via food and drink that is upsetting the balance of gut microbiome. Non-dietary lifestyle factors can also have a damaging effect on the health of the gut.

Some contributing factors include:

  • Chronic stress
  • Severe gastro or travellers ’diarrhoea
  • Traumatic life events
  • Substance abuse
  • Not being breast feed
  • Being born by C-Section
  • Using anti-microbial soaps, hand washes and body lotions
  • Environmental Chemicals
  • Chemicals, herbicides, and pesticides in food
  • Chemicals in drinking water
  • Antibiotics and medications

So, what are some of the signs our gut is not happy?

  • Waking up feeling sluggish
  • Annoying dull headaches
  • Trouble falling asleep and staying asleep
  • Brain fog – poor memory and concentration
  • Digestive issues, bloating, gas and diarrhoea or constipation, acid reflux
  • Food Allergies or sensitivities
  • Skin problems
  • Type two diabetes
  • Autoimmune disease and suppressed immunity
  •  Sugar Cravings
  • Anxiety and depression
  • Mood swings, irritability
  • Frequent infections

Chronic stress is an important contributing factor worth highlighting. So many people are working long hours with little or no down time. It’s almost as if we have reached a point where an eight-hour day is considered a luxury.  Are you spending 10-12 hours or more a day sitting? Are you eating high caloric low nutrient dense foods? Are you getting little or no exercise, little or no sunshine and to top it off you go home and down several glasses of alcohol to wind down. Do you have poor quality sleep, you go to bed and your brain is still racing, and you wake up groggy, battle brain fog during the day, and the cycle continues.  

Chronic stress has a profound impact on colonic motor activity via the gut brain axis which alters the microbiome profile, lowering beneficial bacteria in the gut. The gut-brain axis is bi-directional and regulated at a neural, hormonal, and immunological level and is vital for maintaining homeostasis.

So, how do we break this unhealthy cycle and improve the health of our gut therefore improving the overall health of our body and mind and relieve these debilitating symptoms?

  • Eliminate processed foods and food toxins from your diet – eat seasonal foods free from pesticides and herbicides  
  • Start adding whole real foods, good fats, and therapeutic foods
  •  Add fermented foods to your diet – prebiotics and probiotics, sauerkraut, kefir, kimchi, kombucha, and other fermented vegetables
  • MOVE – start exercising
  • Get some sunlight
  • Get good quality sleep
  • Include activities to help manage stress and quiet the mind
  • Eliminate as many toxins from your environment as possible – cleaning products, toxic skin care products, hair care products

If this all seems a little overwhelming, start by making small changes. First and foremost, if you are a smoker – that needs to go!!!! That really is a no brainer, but I am assuming smokers are hardly going to be bothered reading a post on ‘gut health’.

For the rest of us, get rid of the crap from your diet. Stop buying ‘food like substances’ in packets and start by increasing your intake of fresh (if possible organic) fruit and vegetables and good quality proteins – meat, fish, chicken. I often tell my clients ‘if you want to buy food from a large supermarket, you can only shop from the outside isles’ this eliminates most of the packaged crap from their trolleys.  

Include some quality probiotics in your diet – visit a local health food/whole food shop, they will be able to guide you. Move your butt more, even if that means just getting up from the computer every hour and walking to the photocopier, it’s a start, reducing time spent sedentary is so extremely important. Lastly find an activity you enjoy away from work and lock in time each day to do it!!! This might be with your family, friends or just ‘you time’, destressing your life and gaining some balance is vital to your long-term health.

Phillips, M. L. (2009). Gut Reaction: Environmental Effects on the Human Microbiota. Environmental Health Perspectives117(5), A198–A205.
Conlon, M. A., & Bird, A. R. (2015). The Impact of Diet and Lifestyle on Gut Microbiota and Human Health. Nutrients7(1), 17–44.
Grenham, S., Clarke, G., Cryan, J. F., & Dinan, T. G. (2011). Brain–Gut–Microbe Communication in Health and Disease. Frontiers in Physiology2, 94.
Cyndi O’Meara – Changing Habits Changing Lives
Retrieved from URL
Written By: Tania Leishman   Wellness Coach   Tania can revitalise your business through her passion to assist people to realise their vision for health and wellness.    A healthy team equals a healthy business   She provides the support, guidance, education, activities and environment necessary to help employees make sustainable life style changes to improve their physical and mental well-being.

Written By: Tania Leishman

Wellness Coach

Tania can revitalise your business through her passion to assist people to realise their vision for health and wellness.    A healthy team equals a healthy business 

She provides the support, guidance, education, activities and environment necessary to help employees make sustainable life style changes to improve their physical and mental well-being.

Find out more about how you can have a Healthy Workplace Health Business.