Today we sit down with Darryl Griffiths, founder of Shotz Sports Nutrition and author of Sweat.Think.Go Faster. Darryl is known as a pioneer in sports nutrition and if you’ve been following us for a while, you’ll have seen we've frequently showcased Darryl's knowledge through his guest blogs on nutrition and hydration and previous podcasts with Hanny.

   

At its core, we hope this podcast will show you how passionate Darryl is about helping athletes perform better along with giving some more information on the man behind the scenes. Darryl has worked with the world's top: Ironmen and women; triathletes; cyclists; runners; Paralympian's; Formula One and motocross athletes just to name a few. He even has famous faces staying with him in Melbourne on a regular basis!

   

He's inspired us to explore not just sports nutrition but exploring better ways of doing business and living our personal lives with intention. 

       

“It’s about having a respect for the body and an understanding that everyone is so different”
    
“People may be exactly the same size and yet have completely different numbers when you’re talking about hydration”
      

We hope you enjoy this conversation.

#04: Fuelling Your Intentions with Darryl Griffiths

We’ve switched things around and today are interviewing Hanny for the podcast! I’m sure that most of you are at the very least familiar with the name ‘Hanny Allston’ and know that she is a phenomenal athlete. There is a lot more to Hanny than just running though as you will see with this conversation. 

I hope this podcast shows someone with an incredible character and drive that has led to multiple outstanding achievements, while maintaining a humble and grounded personality. Our conversation dives into turning 30, Find Your Feet and the many aspects of running; from training to racing to avoiding injury.
 
We hope you enjoy this conversation.

#05: Running with new insights with Hanny Allston

Today we sit down with Dr. Jeremy Adams, registered psychologist and owner/manager of Eclectic Consulting. If you’ve never been to a psychologist, and even if you have, you are in for a mind-blowing podcast! We discuss the stigma around mental health (and why Jeremy wants to remove the ‘mental’ and simply include it within overall health), performance, why we’re so hard on ourselves, motivation, social media, work/life/training balance, our brains and how they are wired to work, the dark side of performance and much, much more. 

Jeremy’s list of achievements is staggering and includes: a Ph.D. in Sport and Exercise Psychology, 10 professional papers and two books. He is also a qualified SCUBA instructor, personal trainer and has competed in mountain biking at a state level. 

Listen in to hear why Jeremy states that, “I suppose I’m coming to the idea that nearly everything that we experience has no meaning whatsoever.”

We really hope you enjoy this conversation and learning more about what makes us who we are and why. 



To learn more about Jeremy head over to the below sites!

Website:
http://www.eclectic-consult.com/Eclectic_Consulting/Home.html
Blog:
http://www.eclectic-moose.com

#07: The psychology of potential with Dr. Jeremy Adams

Today we sit down with Dr. Sally Chapman the Founding Medical Director of Health Change, an integrative medical practice in Hobart. Sally has worked in the medical world since her graduation in 1989. With ongoing research and continual learning, she has expanded her practice to include a holistic approach to health after conventional medicine failed to answer all of her questions.

    
We hope you enjoy this conversation!

#09: Holistic Health and Hormonal Harmony with Dr. Sally Chapman

Hanny Allston has accomplished her final 'competitive dream' after many years of racing at an elite level - completing the 100km distance at the Ultra Trail Australia. In her words, 'It was an emotional celebration of everything my mind and body has done for me over my running journey, and the lessons I learnt along the way'.

In this podcast we cover all things UTA: from the days before, to the actual race and into recovery. We also discuss Hanny's tips and tricks for trail runners entering UTA next year (which are also applicable to other races!)         

She now can hang her race shoes up and hand the baton to the the new ranks after competing at the pointy end of the field for many years. Hanny might be finished at elite level racing but her experience, knowledge and love of trails continues.

We hope you enjoy this conversation.

#10: Ultra Trail Australia Reflections with Hanny Allston

Today, we sit down with Dr. Clive Stack again to continue the discussion on all aspects of our emotions.

As with the last podcast with Dr. Clive Stack, we don’t want to give too much away so we will leave you with the following quotes from the conversation.    

   
"Emotions are guiding us at a very, very basic level."
    
"To achieve your best, it is valuable to learn to listen to yourself because those emotions will guide you the best to the path that best suits you and that you are going to enjoy the most, that you are going to be the best at. So, everyone has a talent. EVERYONE has a talent, everyone has an ability."
    
"As you learn to listen to your emotions, you are getting the best guru that you can have."
    
We hope you enjoy this conversation.

#11: Listening to your emotions with Dr. Clive Stack

Today, we sit down with Tim Macartney-Snape. You may know of Tim as one of the first Australian's to reach the summit of Mount Everest, without supplementary oxygen, via a new route on the North Face. Or maybe as the first person to walk and climb from sea level to the top of Mount Everest. Macartney-Snape is also the founder of the Sea to Summit range of outdoor and adventure gear (that we proudly stock in Find Your Feet!). 

   

 

This was recorded at the shop and we apologise for the slight background noise (do stick with it though, it’s improves quickly)! Having said that we had to release this, even with the lower quality, to give you all the opportunity to listen to Tim!

   

“One has to be mindful of one’s insecurities. All of us are insecure to varying degrees. That can lead us, especially men, to be egotistical. We all have egos. We have to be mindful of letting the ego become too dominant because it can become an unstoppable force. For me, nature has always been a restorative thing in that regard, it had brought me down to earth.”

 

We hope you enjoy this conversation!

#12: From Sea to Summit with Tim Macartney-Snape

The Thylacine, or Tasmanian Tiger, has been listed as extinct since the last known tiger died in captivity in 1936. Despite this, there are many who still believe that the tiger lives on to this day. Col Bailey is one of these believers.

Author of Tiger Tales, Shadow of the Thylacine and Lure of the Thylacine, Col is a respected and well known supporter of the Thylacine's existence. Despite admitting to having seen a Tasmanian Tiger "definitely in 1995, and perhaps in 1967”, what makes Col an intriguing person however, is his humble approach to the topic. He wants to protect the species and this is apparent when he told us that“for 17 years, I didn’t tell a soul, not even my wife, and she wasn’t very happy when she found out!”  
 
This podcast touches on:
   *Col's history and how he came to dedicate his life to the search for the Thylacine.
A discussion on the Thylacine, including its behaviours and favoured habitats. 
   *A detailed description of his sightings (we found his description of the sound and smell really interesting!).
   *What Col hopes to come of society gaining the knowledge that the Thylacine exists today.
   *Col's books and how his latest book is going. 

Col's desire for the Thylacine to exist in peace is made apparent when we asked what he hopes would happen if someone were to see one today.

“If you’re out in the bush and you’re fortunate enough to see a Tasmanian Tiger or Thylacine, leave it alone. Look at it, get your photo if you’re lucky enough… then let it go its way… and don’t tell the media!”

We hope you enjoy this conversation!

#13: Hunting for the Tasmanian Thylacine with Col Bailey

I've had the pleasure of knowing our next podcast guest, Brook Martin, for a number of years now. 

A couple of months ago, Brook ran the Ultra Trail Mont Blanc. A 171km race with 10,000m+ elevation gain - basically the Olympics of the trail running and ultra running world. We discuss her experiences at this mammoth race in detail and her recount of the event is both insightful and laugh-out-loud funny - "in the middle of it all... at one point I just thought…you had no idea at all!"
  
If you've never dabbled in the trail running world then this podcast may have you considering it! Brook describes in a beautiful way her take on why she runs these distances, "the unknown, that’s the aspect of ultra-running that I love. Nobody, I don’t think the best guy or girl in the world or the last back-of-the-packer... nobody ever knows how it’s going to unfold. And that’s the really exciting, and also very scary thing, of standing on a start line…I love the opportunity and the potential of that moment."
  
Brook is a bubbly and bright person and anyone that has met her will describe her as an infectiously happy person. We talk in depth about the mental side of UTMB and running in general and I feel everyone will take something away from this part of the discussion. What I really enjoyed was when she said, "I don’t think that you can do an ultra and not have some points where you’re going to struggle mentally. If you never struggle mentally then potentially you’re not running fast enough because you should be feeling bad at some point. That is how it is. It’s a race! I think what the good guys have learned is how to shorten the period of how bad it goes, control the losses at that point."

This podcast delves into:
*Pressure, both internal and external
*Finding something you’re passionate about
*Preparation and training details
*UTMB: nutrition & hydration, mental strength, reflections
*Diet and managing injuries
*Brook’s view on the purpose of running
*The importance of constantly learning, reflecting and adapting

"You can’t love the glory moment without loving all the other bits in between. Which is really the vast majority of it! Everyone only sees the tiny tip of the iceberg, they don’t see the whole bit under the water."

Spoiler alert - the advice at the very end is something I think we can all take away from this podcast. 

We hope you enjoy this conversation!

#15: The Trail to UTMB with Brook Martin

In this podcast, we go deep into the psychology and foundations of sustainable training, trying to uncover some of the important truths associated with mastering our crafts, be them play or performance.

We delve into:
- The humble beginnings of Hanny Allston
- Hanny’s writing process for her new trail running guidebook and training resources
- How Hanny developed her style of coaching and ethos
- Extra-ordinary benefits of taking time to develop a strong sense of self
- Sustainable training mindsets

#17 Psychological Foundations of Performance With Hanny Allston

I have decided to create this podcast series based upon my newly released Ultra Trail Australia Training Programs and Trail Running Guidebook. Whilst each episode targets athletes using these resources, they should provide informative listening for all athletes or individuals keen to embark on a more active lifestyle. A new episode will be released monthly on Thursdays up until the Ultra Trail Australia event hosted in May 2018!  My aim with this series is to support your unique journey, playing to the start line and beyond!
 
Throughout the duration of this series I will be talking with Jess- my friend, colleague and fellow trail runner – specifically with tips to tackle the most common challenges I see amongst the athletes I work with or have trained alongside. I will be sharing stories from my own experiences and busting myths about nutrition & hydration, overtraining and holistic health.
 
I would strongly recommend (if you haven’t already) listening to #17 The Psychological Foundations of Performance. Establishing a clear understanding of why we want to strive for our peak performance is crucial for sustainable training. Are our motives internally or externally driven? Are we nurturing all areas of holistic health whilst working towards our goals? These are important questions that we need to address to reduce the risk of epic burnouts, injury through overtraining and building our sense of self.
  
So, base training! It is the first aspect of physical training that I have included in the guidebook and for very good reason. The term ‘base training’ feels like a bit of an overkill signpost as to what I am suggesting to build your fitness foundations. 
 
 Take Home Points:  
- Periodising training is crucial: In order to improve, we do not have to push our bodies to the limits every training session
- Playing in the base training phase for a longer period of time will help lower our risk of stress injuries and overtraining
- Athletes can reach 80-90% of their maximum ability just from base training alone
- Identifying some of the various symptoms of overtraining that we might be overlooking
- Base training is the perfect place to come back to for recovery, and sustainable exercising

“I have no doubt that someone could get off the couch now and in 6 months time, run 100km. But it’s to the expense at what that is going to do in the long term – and that’s physically and psychologically. I think you can have a much better experience if you try and pick goals in keeping with where you are at and you allow yourself to just enjoy the beauty of base training.” ​

#19 Base Training With Hanny Allston

Navigating the seemingly endless sources of information on sports nutrition & hydration can be overwhelming, but I believe there are only a few basic principles everybody must know.
 
In this podcast I sit down with my colleague and friend Jess, to troubleshoot the major nutrition/hydration challenges I see amongst athletes and how to ensure you do not fall into the same traps!

I put a focused approach on race nutrition and what nutritional disruptions cause cramping, vomiting and diarrhoea on race day. So this podcast would be really beneficial for anyone following my Ultra Trail Australia Training Programs. 
 
Like all of my podcasts focused on enhancing athletic performance, I believe the knowledge I share is beneficial and applicable to anyone of any age who is looking to play wilder. Irrespective of what ‘lifestyle,’ nutrition, or school of thought you may follow.
 
 
Take Home Points
- SODIUM – replace it!
- GLUCOSE – consume it! 
- ELECTROLYTES – life saving!
- The functions of our body are all interrelated   
- Hydration is not just about drinking water. We need to be replacing the electrolytes and salt lost through sweating
- Refuel the brain with glucose and we refuel the body
- Sports Nutrition is for everyone and every age - even firefighters! 
- Sometimes we need to exercise caution when generalised nutritional information is presented to us when we are playing wilder. 

I hope you enjoy listening to this one!

#21 Sports Nutrition & Hydration for Playing Wilder with Hanny Allston

Today I am sitting back down with Darryl Griffiths, founder of Shotz Sports Nutrition and author of Sweat.Think.Go Faster to ask him all the questions our community were still curious to understand. 

Darryl is known as a pioneer in sports nutrition and if you’ve been following us for a while, you’ll have seen we've frequently showcased Darryl's knowledge through our recent Q&A session, guest blogs on nutrition and hydration and our previous podcast together. 

Darryl has worked with hundred of athletes and an impressive amount of the world’s best in a variety of sports including: Ironmen and women; triathletes; cyclists; runners; paralympians; and motocross athletes. I am so excited to bring you this discussion we endeavoured to keep clear, simple and based on scientifically supported research to assist your own research and understanding of sports nutrition and hydration. 

I hope you enjoy this discussion! 


Take Home Points:
-	We cannot expect to perform to the same level in differing temperature conditions. We are all unique and some will perform best in hotter conditions and others in cooler climates. 
-	We’ll never replace our losses from endurance/high exertion sports whilst performing so we need to figure out how much we can tolerate to bridge the losses as best as possible.
-	Multi-Day Events: Being consistent in our fuelling and hydration not just whilst competing.
-	We can have clear urine and still be dehydrated – we could just be passing clear water. 
-	Knowledge of how our body’s work empowers us to make the right nutrition/hydration choices for ourselves and avoid buying into marketing hypes and fads. 
-	Regardless of exercise, our bodies need 2000- 2300mg a day of sodium (Don't fear sodium when you're an active, healthy person!) 
-	Carbohydrates are not created equal, we need to be aware of the difference between naturally occurring sugars (glucose) and refined, processed sugars, such as sucrose.

#23 Fuelling Your Intentions 2 With Darryl Griffiths

“If there was one element I could retain in my training and I had to get rid of all the others, the one element I would retain is hills.”

Main Points
- Recap of Hanny's epic mission to Federation Peak
- Why run hills? The importance of hill training for injury prevention
- How hill training can actually reduce the likelihood common running injuries such as ITB syndrome and Achilles injuries.
- Uphill and Downhill Running Techniques
-- Cadence
-- Stair Running
-- Technical Trails
- Advice for improving our psychological approach to hills
- Glute Activation for injury prevention – tips for strengthening our deep gluteal muscles.
- How to start hill training
- Hanny’s advice for hill training without hills
- The importance of nutrition for uphill and downhill running – caffeine = life saver 

Trail runners have to accept that the ground isn’t always flat and on almost every run we will encounter some kind of hill. So, what happens now?
 
Behind every step that we take when we hit the trails or brave the bush lands is an intricate series of energy ‘ins & outs’. The alterations in surfaces and slopes change the way our muscles need to respond. Sometimes they will be contracting strongly to propel us forward and other times they will be eccentrically contracting to slow us down. Sometimes gravity will be working in our favour, and sometimes completely against us.
 
Therefore, it is important to begin thinking about the way you catch, create and utilize the energy that you have available to you. This might be the difference between having enough energy to think clearly to the end of your run, and bonking out before you have truly reached your peak performance.
 
I get a lot of questions regarding how to incorporate hill training into race preparations – especially for those looking to compete in the UTA. I hope this podcast can answer some of these questions and help to bring a greater feeling of confidence and efficiency to your running practise.
 
I have a plethora of free resources available online, so take some time to explore all the links below if this topic interests you

Videos
Hanny’s Federation Peak Mission - https://www.youtube.com/watch?v=32pgo3YRGR0
 
Podcast Recommendations
Find Your Feet Podcast Episode #19 Base Training Podcast –
http://www.hannyallston.com.au/base-training.html
 
Find Your Feet Podcast Episode #15 UTMB with Brook Martin –
http://www.hannyallston.com.au/brook-martin.html
 
Blog Posts
Training for Mountains without Hills- http://www.hannyallston.com.au/blog/training-for-mountains-without-hills
 
Uphill & Downhill Running Technique –
http://www.hannyallston.com.au/blog/uphill-downhill-running-technique

Hanny Allston
Website – www.hannyallston.com.au
Blog - www.hannyallston.com.au/blog/
Facebook – https://www.facebook.com/hanny.allston/
 
Hanny Allston Training Resources
Guidebook – http://www.hannyallston.com.au/trail-running-guidebook.html
UTA Training Packages - http://www.hannyallston.com.au/ultra-trail-australia.html
 
Contact Me – hanny@findyourfeet.com.au
 
Find Your Feet Retail Store – www.findyourfeet.com.au

#25 Hill Training & Running Technique With Hanny Allston

I planned to take a different approach to this topic, but it naturally evolved into this conversation that I am incredibly excited to share with you. The process of creating podcasts is, in some ways, very similar to the journey we take in preparing for and executing adventures. We will only ever reach a certain level of preparedness, so learning how to manage our expectations, define success and checking in with reality becomes increasingly important. If we do not take the time to recognise what success means to us and understand why we value the adventure, and even when we are physically strong enough, our fears and doubts can overcome our positive psychology to derail our performance.

This conversation will be incredibly useful to anyone interested in adventures, embarking on an upcoming race, or simply wanting to get the most out of their physical passions. It is also strongly relevant to individuals who are currently following my training programs, preparing for the Ultra Trail Australia or if you are the supporter of a loved one who is embarking on something wild. 

I hope you enjoy this episode and let me, or the team at Find Your Feet know if you would like any further help towards your preparations for races or missions.

Here are some extra resources I would highly recommend you check out: 
•	The earlier podcasts I did with Clive Stack - #03 Driven by Emotions and #11 Listening to Your Emotions
•	#07 Psychology of Potential  with Sports Psychologist Jeremy Adams
•	#10 Reflections on my UTA100 Experience in 2017 
•	Also, and just for fun, the video from Dale and I on our epic mission on Federation Peak.

Main Points
•	Define YOUR ‘success’
•	Define YOUR ‘readiness’ 
•	Setting expectations and intentions 
•	Purpose of fear
– Show you what is meaningful and also that you really care 
•	Missions 
–	Why they are important 
–	Just start… but also when to not do a mission
•	‘What If’ Scenarios 
•	Check- in with realism 
•	Get out of your own shoes
-	Imagine how others are feeling
-	Elite athletes but don’t experience any less ‘holes’, just get out of them quicker 
•	Make it FUN! 
•	Race Day 
-	Support Crews 
-	Setting your ½ way mark at 75% 
-	Music? 
-	Bubble Mode

#28 Adventure & Race Psychology with Hanny Allston

I know what you must be thinking… How does Hanny have anymore to say on the topic of psychology? Haha! Well hear me out for a moment… 

This episode is very different to previous Find Your Feet Podcast episodes and actually one of the topics that I get asked the most about. In this episode Jess and I discuss the physical, mental and emotional strategies around tapering before a peak performance and psychologically how to maximise your enjoyment on the day itself. 

A positive mindset and outlook on the day should not be overlooked. For those of you who have been building towards Ultra Trail Australia for the past 6 months, you have done the hard work. When you find your feet on the start line, you need to know that you are emotionally ‘checked-in’ for this event and thinking, ‘how enjoyable can I make this for myself?’  My biggest tip for this is to smile at everyone you see, smile through your low points of suffering and especially through your high points! 

The Main Points Are:
-	Tapering – how to navigate the unusual sensations 
-	The physical benefits of rest and recovery before race day
-	Working through ‘what if…’ scenarios
-	How to understand the lessons from ‘missions’ & practice runs
-	Simulate running with a full vest pack of mandatory gear, nutrition and hydration. 
-	Adapting nutrition & hydration for tapering
-	The importance of briefing your support crew
-	Race day mentality
-	Tips to minimise your time spent at aid stations
-	Setting process goals – be realistic 
-	Starting the race with purpose - not ‘slow’ 
-	Avoid chewing up crucial mental energy worrying and comparing yourself to others or your past capabilities 
-	SMILE! Enjoy yourself. Inevitably you will have points of suffering but if you asked yourself, ‘where else would I rather be?’, the likely answer would be ‘nowhere’.

I hope you find this episode a valuable resource towards your own journey with performance. If you would like to support the continuation of this resource, I would encourage you to check out my trail running and outdoor retail store- Find Your Feet. I would like to offer you 20% off your first online order with the discount code – FindingMyFeet. Once you have proceeded to the online check out there will be the option to enter the code, please be aware this discount does not apply to watches, electronics and some other products.  Also after your first order, you will be eligible to receive 10% off every time you shop as a part of your new Find Your Feet membership!

Thank you so much for listening! I love hearing from you, so if you have any questions or feedback, please send me an email hanny@findyourfeet.com.au or message me on Facebook. 

As always, the team at Find Your Feet are so excited to help with gear and offer their wealth of knowledge to assist you in playing wilder. So please feel free to contact them at info@findyourfeet.com.au or visit in store whenever you're in Hobart, Tasmania! :)

#31 Tapering & Race Day Psychology with Hanny Allston

Lee Belbin and I crossed paths through the Find Your Feet Podcast. One day I received a compassionately crafted email from Lee, sharing his thoughts and feedback on the podcast so far. We started exchanging emails where Lee opened up more and more about his background as an ecologist, his theories on performance and how by combining these two things he had managed to avoid any sporting injury for his entire life. Now 69, I thought this was quite a remarkable feat and knew we needed to sit down for our own conversation.  
 
Lee has a very humble and unique approach to athleticism, which he calls ‘punctuated equilibrium.’ It actually stems from an ecological theory of evolution. In a very basic summary, species will experience a period of stability until along comes an external situation that throws them out of equilibrium and forces them to either adapt or die. Apply that to a human and obviously the everyday circumstances or deep-set internal drivers that knock us off balance will not be life or death, but it does force us to grow and adapt, or suffer.  
 
Lee is very passionate about striving for balance in our lives. However, he utilises ‘punctuation marks’ to challenge himself and grow physically and intellectually. I found our conversation around this topic and so many more, incredibly fascinating. I hope you enjoy this one! 
 
Main Points
Punctuated Equilibrium - internal and external ‘punctuation marks’ 
‘Home Points’ and ‘Rocks’- the importance of having these places, people, or circumstances that offer stability to our lives, from which we can recharge again. 
Growing doesn’t mean ‘up and up!’ 
Defining success and its malleability with age
How we remain grounded and aware, whilst simultaneously striving and growing 
 
Lastly I would also love to share this powerful passage from Michael Gervais’ blog, a top-class American psychologist whom I love to follow on his own ‘Finding Mastery Podcast’.  In this blog piece, he speaks to the topics of balance and internal growth: 
 
“It is not the external world that needs to change. Transformational shifts happen from upgrading the internal world – your patterns of both thoughts and actions. These pattern shifts might just begin with moving beyond the drive for high performance; beyond the search for peak experiences; beyond being able to do more in your life. While the peaks are important and wonderful, the transformation of living more fully daily begins with a fundamental commitment to organize your life to be you at your best more often; to be more present, more grounded, more joyful, more playful, more focused — more “switched-on”. That way of living requires an investment in recovery: proper sleep, proper hydration and food intake, plenty of movement and an optimal way of thinking.”
 
Thank you so much for joining me in the podcast Lee and I hope you enjoy listening to this one too! :)

#32 Athleticism Through the Theories of Ecology with Lee Belbin

This Injury podcast has been on our minds since we started the UTA mini-series this year (full playlist available here). Now a month after UTA, and we are super excited to share this episode. Jess and I went in with an intention to talk about common trail running injuries, specifically overuse injuries and my own personal experience with Achilles tendonitis, however the conversation evolved to discuss injuries on a more holistic scale. How dealing with injuries can catalyse internal personal growth beyond just dealing with the physical pain.
 
I get a lot of questions about running with injuries so I hope you can find some valuable information in here that could help you to troubleshoot your own situation. That being said, I am a massive advocate for seeking professional help at any stage of your journey as an athlete. I have a great list of recommended health service providers on my website, that I would encourage you to check out. 
 
My biggest take away from having an injured Achilles for the past seven months, is that without a strong sense of self beyond the gratification your physical body can give you, injuries can be an incredibly difficult time. They also have a healing timeframe that often you cannot rush. Take the time to incorporate preventative practices into your everyday activities and if you do get injured, relish in that time to re-evaluate your life, goals and see where you can make the next step.  
 
Topics we covered:
Overuse injuries 
ITB issues 
Knee injuries
Achillies tendonitis 
Maintaining growth through sustainable loading to prevent overdoing
Hanny’s experience with injuries, specifically Achilles tendonitis 
Injuries: Men vs. Women 
Mentally and emotionally dealing with injury 
Prevention exercises and practices 
How to realign our mindset after not being able to run - finding your 'normal'
Treating yourself like an athlete – supportive networks and services

I hope you enjoy this one!

​I really value your feedback. If you have any thoughts about the podcast or any of our resources/services with Find Your Feet, you can let me know via email hanny@findyourfeet.com.au, Facebook or Instagram :)

#33 Growing From the Common Trail Running Injuries with Hanny Allston

Iestyn Lewis has been a wonderful friend of mine over the past 10 years and has stood by me through some really great moments on the trails but also some really tough moments in life. 

What I really wanted to bring across in this podcast is the absolute joy Iestyn has for running and you can feel this through the way he talks about his experiences in ultra running, and in particular, as the only Australian to finish the Dragon’s back Ultra in the UK - A multi-day race with extremely high drop out rates. 

I am fascinated by Iestyn’s consideration of himself as a ‘lazy’ runner despite balancing his life as an athlete, a dad for two gorgeous daughters, and a hyperbaric & emergency specialist here in Hobart. He is also a mentor for emergency physicians in the Netherlands.

Lazy is not the word I would use to describe this genuine, hard-working and compassionate man who continues to inspire me with his accomplishments.  Not to mention his humility!

I found this conversation incredibly insightful and learnt more about my friend than I expected.

#35 Humility in Ultra Endurance with Iestyn Lewis

“You don’t have to be goal driven, but to have a sense of how to navigate through the world everyday and adjust to what it throws at you.” 

Michael Bentley is a treasured member of our Find Your Feet community who recently joined me on a Find Your Feet Tour to one of my favourite places in the world - Japan. Although I have known Michael for a few years now, it was during our shared time exploring the wild trails and rich culture of Japan that brought us a lot closer. I cannot begin to talk about the level of compassion, humility and love Michael has for himself and his balanced approach to running. Michael’s professional background in public health, marathon running, and journey through grief with the passing of his partner Christine, has equipped him with an inspiring level of consciousness and joy to the present moment. 

Haiku written by Michael: 

Trees talking on the
tall hill at the urban fringe.
Are we listening?


Michael’s identification as a Natural Guardian of Tasmanian land is similarly inspiring. After the passing of his partner Christine, he set up a Foundation Fund with the Tasmanian Land Conservancy (TLC) in her memory to support the art and science of the conservancy. His vision being ‘to help to protect the significance of Tasmania’s unique natural areas’ 

I would like to extend my biggest thank you to Michael for sharing his time and knowledge with me in this conversation. I know the themes we talked about will resonate with you and hopefully inspire more attunement and solas into your own life. If you would like to contribute to The Tasmanian Land Conservancy through The Solas Fund, you can find more details here - https://tasland.org.au/the-tlc-foundation/existing-foundation-funds/solas-fund/ 

We spoke about the goal setting in the sense that people look to achieve outcomes, they want to look out to the horizon and see a clear and tangible way of defining their success. But maybe it doesn’t have to be like that…

“Maybe the horizon is actually saying I want to be able to live in a way that I am more compassionate and self-compassionate and more aware. Think about the sort of impact I am having on the environment I am living in…” 

Then life satisfaction and fulfilment is derived from the journey of living as the person with that mindset. 

What we covered in our conversation:
-	The transformational power of running for exploration 
-	Japanese philosophies on conscious living and appreciating the beautiful simplicities of life
-	The determinants of health and wellbeing - Eastern vs. western
-	Michael’s personal journey with running 
-	Sports nutrition, hydration and psychology for older athlete 
-	Michael’s intuitive approach to training, goal setting and self-compassion – attunement 
-	The Solas Fund with the Tasmanian Land Conservancy (https://tasland.org.au/the-tlc-foundation/existing-foundation-funds/solas-fund/) 


Links mentioned in the conversation: 
Podcast with Lee Belbin mentioned in this episode - http://www.hannyallston.com.au/lee-belbin.html

Hanny Allston’s Training Planners - https://findyourfeet.com.au/collections/hanny-allston-trail-running-resources

Express interest for a Wild Japan 2020 Tour here - http://www.findyourfeettours.com.au/wildjapan.html

#37 Solas & Attunement With Michael Bentley

Isa Dreyer is a pain management specialist here in Tasmania and has also been an inspiring and close family friend of mine for many years. I have been on many short adventures with Isa and every time we are cruising the trails we find ourselves in deep discussion about her work.  Pain, trauma and optimising wellness through adversity have become fascination areas of mine, and I was eager to share Isa’s wisdom and vibrancy with you on the Podcast. 

Despite her father’s traditional views of the role of the woman, Isa pursued her career, starting her impressive list of qualifications at a chiropractic school in Portland Oregon, USA, before moving back to Cape Town, South Africa to study a Bachelor of Science (Physiotherapy). Isa spent 3 years in the UK working as physiotherapist and while doing so, spent her holidays cycling and adventuring through Europe. Isa later furthered her studies with a Clinical Doctorate of Physical Therapy at Boston University (2004-2006) and a Masters of Science in Medicine (Pain Management) at The University of Sydney (2013-2014). 

Isa moved to Tasmania in 2006, finding employment in a sports physiotherapy clinic whilst also working at Royal Hobart Hospital in the pain unit. In 2015, she started at Federal St Pain Clinic – a multi-disciplinary clinic with a small team including a psychologist, pain specialist and two other physiotherapists.

Her depth of knowledge and desire to assist others through pain is profound. I learnt so much about the subject of pain from her during this short conversation. I hope you can too. Isa, thank you so much for taking the time to come onto the Find Your Feet Podcast and I know there is still so much we can learn from you!  


MAIN POINTS
-	Pain - why do we persist through pain? 
-	How the importance of the goal can directly affect the intensity that we feel pain. 
-	Trapped trauma – Mental and emotional associations with physical pain.
-	The memory of pain - How injuries can impact our perceptions of pain and even exacerbate pain. 
-	The power of creating safe environments – methods to decrease pain output 
-	Neurological mechanics – “pathways that wire together, fire together” 
-	Biopsychosocial and holistic approaches to pain management and treatment 
-	Lesser known influences that increase inflammation & pain in the body
-	Being driven by curiosity as opposed to the pressure and fear of missing out
-	How Isa practises rest, mindfulness and ‘quiet time’ (despite being a go-getter!)

Isa has just been accepted to be a rider in next year’s Pain Revolution Ride that is happening in Tasmania in March 2019.  “I am pretty excited that I was chosen, as there were 3x more applicants than riders. We are riding 700km in 8 days .The most important part of it will be educating rural and remote Tasmania about pain in the evenings, when we stop in the little towns.”   As part of this, Isa has to raise $3000 as a local hero. All the funds will go directly into providing Tasmanian health care professionals with extra training and mentoring to provide better and more up to date health care for pain. For more information visit The Pain Revolution Ride - https://www.painrevolution.org/local-pain-educator-program

#39 Learning to Understand Pain with Isa Dreyer

Eric Philips is a polar adventurer dedicated to exploring the vast and varied ice-scapes that typify our polar regions. His outdoor career spans more than 25 years during which time he has worked professionally as an IPGA Master Polar Guide, outdoor educator, film maker, motivational speaker, team facilitator and musician.  As an adventurer, he has visited every continent on Earth, often leading lightweight and self-supported expeditions to remote areas. Eric has explored the world's four largest icecaps and was the first Australian, together with companion Jon Muir, to ski to both the North and South Poles, locations that he has since visited many times as a polar guide. Eric has assisted wounded soldiers, Prince Harry, actors and everyday individuals - with their common ground being a desire to see these remote polar landscapes.
  
Eric is the founder and director of Icetrek Expeditions and Equipment, and is also the founder and lead guide of the International Polar Guides Association. In 1991 he wrote the book, Icetrek. The Bitter Journey to the South Pole and his expeditions have produced four internationally-screened documentary films, most notably, the Emmy Award-winning Greenland production, Chasing the Midnight Sun.

Eric lives in Hobart with his wife Susy and son Kip. His daughter is now following in his footsteps, and as we discussed on the podcast, is fast becoming his polar playmate. It was such an honour to dig deep and beneath the ice with Eric, uncovering what makes him tingle, and how we can learn from Eric how to follow our truest pathways.

Put the heater on for this one!
 
MAIN POINTS
- Finding our 'thing' - how to live with purpose and guided by what you absolutely love
- Parenting as an explorer - raising children to be their truest selves
- The art of guiding, and what it really involves
- Using adventure and exploration to reset ourselves, to not just endure but to evolve
- The importance of leadership and self-awareness
- The importance of values and using these to guide our individual as well as business pursuits
- Our work should not define us, but rather lead us
- Using fear to guide us to new heights​

I hope you enjoy this episode! ​I know that what I am taking away from it is a complete willingness to succumb to my journey. To stop 'shoulding' and start believing in the art of pursuing what I love to its heighest levels.  It is a new year heralding an opportunity to turn over that leaf, uncover what you love, and not waste any precious moments.

Exploring the Polar Landscapes with Eric Philips OAM

Professional coach and world champion athlete, Hanny Allston, dives deep into her new understanding of self-identity and the powerful role that it plays in our well-being and ability to perform with excellence. She also discusses the difference between self-compassion and self-acceptance, and how one must precede the other. This episode is essential listening for anyone striving for optimal well-being, vitality and performance.

For more information visit: https://www.hannyallston.com.au/hanny-allston.html

#44 Self-Identity, Self-Compassion & Self-Acceptance with Hanny Allston

I have been blessed to run with some incredible individuals over the years and Ruth Wilson is one of them. Born in Hobart and an active individual from her early school years, Ruth has moved herself onto the pathway to elite distance running.  However, like many athletes, Ruth’s story is convoluted and she has certainly not taken a straight line. Thanks to a ‘high-achiever’ personality and weight conscious, Ruth began to struggle with body image issues from a young age. It was in Adelaide during her university years, a student of radiography, that Ruth began to use dieting and running as a method to control her weight and to also assist her soccer performances. Somewhere along this journey she found a deep connection with running, going longer and faster until in 2013 she ran her debut marathon in a quick 3hrs15mins. 

Returning to Tasmania, Ruth joined a local running group and continued to immerse herself in her running and new career in radiography. Whilst she climbed quickly to prominence in many road racing and cross-country running events, for me, it was Ruth’s record-breaking run down the length of Tasmania’s spine on the Tassie Trail that pushed her into the ‘absolutely phenomenal’! However, Ruth’s restricted nutrition, increasing mileage and heavy racing schedule began to catch up with her. From niggles to some serious stress fractures, she was eventually forced to face her nutritional demons, entering a period of personal challenge and yet eventual reward as she fought to get her menstrual cycles and health back on track. 

Ruth is now coming back stronger and healthier than ever. An ambassador for Find Your Feet and a phenomenal role model for women and young girls in the sport of distance running, I know that Ruth will continue to inspire and empower us all with her story, attitude and humility.

For me, this is a must listen podcast for any woman striving towards high endeavours, especially in the sport of distance running. It is for all high-achievers, male and female, as well as our parents and supporters. Finally, it is a fascinating insight into how we can overcome adversity and rise with resilience… to chase big dreams after setbacks.

The Return to Running with Ruth Wilson

In July 2019 I embarked on a dream to run the French Pyrenees Mountains, predominantly following the GR10 hiking trail from Hendaye on the Atlantic coastline of France to Banyuls-sur-Mer on the Mediterranean Sea. This is a conversation of how I overcame injury, setbacks and the occasional doubts to run 700km through the mountains of France. It is how I leant on both my closest relationships but also my own strength mastered through years of pursuing my athleticism to the very highest levels, as well as more recent 'deep inner work', to find absolute confidence in my ability to complete this expedition. This conversation is a ramble with myself for my listeners in the hope that it will help you to also play wilder and listen to when your toes are tingling.

Topics covered in this podcast:
- The importance of self- discovery, -empowerment and -acceptance
- When you know the goal is the right goal for you
- The transitions that occurred during the 19-day adventure
- Overcoming guilt
- How to turn spontaneous and impromptu into a strength
- Leaning into the challenge and anxieties associated with it
- How it has challenged and strengthened me as an individual
- Using injury to shed new light on our growth potential
You can read the full transcript of this episode on my website - www.hannyallston.com.au

The Pyrenees Traverse with Hanny Allston - 700km running

#50 A wink from a guru with Aaron Schultz

My guest on The Find Your Feet Podcast is Micah Visoiu. Micah currently works for the Natural & Cultural Heritage Division of the Department of Primary Industries, Parks, Water and Environment. In his words, he is a ‘non-specialised specialist’ contributing work to provide context, advice and scientific grounding for the management of the Tasmanian Reserve estate managed by the Tasmanian Parks and Wildlife Service. His overarching area of interest is Tasmanian biogeography and ecology in the wholistic sense. Today we discuss the impact that climate change is having on our natural values, specifically in the World Heritage Area of Tasmania. The threat of climate change terrifies me and it is into this fear that I have leant, using it to motivate me to understand what the risk is of climate change on our lifestyles, our food sources, the futures of our children, and now, our pristine natural values. I wanted to tap into Micah’s extraordinary knowledge and respect for Tasmania’s living species, to understand what we have to gain but also to lose. Topics discussed in this episode are: 
- Micah’s childhood growing up in Northern Tasmania and how he uncovered his calling
- The complexity of defining climate change
- The uniqueness of Tasmania and what is at stake with the onset of climate change
- The timeframes that we have to make change
- The severity of where we are at now and what the climate change models are telling us
- What needs to be done, by individuals but also by policy & change makers
- The predicted changes we are likely to see in Tasmania’s climate and natural values
- What Micah is focussing on in the face of all this knowledge

Episode #51 The Threat to our Natural Values

“ The greater the repertoire you have and understanding of your archetypes and what you need  in your world to execute to peak performance, the more you’re going to rule your world.”

Our recent podcast episodes have had a real focus on climate change, meditation and really exploring our place in the world. But today I wanted to bring in my recent studies of neurolinguistic reprogramming. Specifically the role Archetypes and the Hero’s Journey plays in our lives. Before you think, ‘that’s a bit out there for me’, I promise we keep the conversation very rooted in the practical implications for having a deeper understanding of these metaphorical stories.

We welcome Jess back in this episode, after took the year off to explore her passions for the arts and focus on her degree in psychology. She helps me to dig us deeper into the psyche to unravel the details of how these topics are applied to our daily lives and performance goals.  

​I really hope this conversation is are able to help you recognise where each of the archetypes are showing up in your life. Also how cultivating an awareness of when each one is active in our mind, can help us to lean into life even more. Asking ourselves things like, 'Am I being in Warrior mode?' 'Does this serve me right now?' 'Yes' or 'No'. Now I have the choice to keep thinking and acting into this archetype or choose a new one.  Also to notice the patterns in a heroes journey, see that we are all on it at different stages, and develop a greater level of compassion for ourselves and those around us.

That’s all from me! Enjoy!​

“ The reason I ‘retired’… is because I thought Hanny was an athlete… only an athlete... and I thought that there had to be a point that athleticism needed to end and the next evolution of Hanny needed to begin. Because all I thought, was that there was one archetype ‘athlete Hanny’ and ‘athlete Hanny’ needed to mature… so she needed to die…but I realise that underneath that... are all these other other archetypes… and I’ve walked away a richer person…”

#52 Archetypes & The Hero's Journey with Hanny Allston

If you are new to the podcast, I think this one is a really great introduction to what we are all about. In this episode I am bringing back Darryl Griffiths… and with good reason! Darryl is the founding director of Koda Nutrition (formerly Shotz Sports Nutrition) - An Australian sports nutrition company. In this episode we talk nutrition and hydration specifically for the biggest trail running event in Australia -  The Ultra Trail Australia. 

Darryl has been on this podcast twice already, but this one is our next level up and definitely reflects Darryl’s growing expertise in ultra running nutrition and hydration. 

This conversation is perfect for anyone taking on the challenge of the Ultra Trail Australia next year, or for anyone just curious about the physiology of shaking up a tummy for a prolonged period of time! 

Please continue to reach out and share your stories with me. I absolutely love to hear from you. I really hope you gain a few really strong take homes from this episode, and can feel more supported to be wilder, play wilder and perform wilder. 

Explore the full range of my resources at: http://www.hannyallston.com.au

#53 Nutrition & Hydration for the Ultra Trail Australia with Darryl Griffiths

Heart Meditation. We don’t really talk about things like this in our western culture. More and more of us are accepting the notion of meditation and mindfulness. However, in these practices, we are using the mind to calm the mind. That’s really hard. Ivan Zwart is the founder and facilitator of Happy Ground Wellbeing and author of ‘Finding Happy Ground’.

I read Ivan’s book and knew I needed it in Find Your Feet and have him on the Podcast. If you are seeking fulfilment and have never dropped out of your mind and into your heart, this podcast will simply offer the personal differences that practices have made in Ivan’s life and the lives of those he teaches.

Prior to creating Happy Ground Wellbeing in 2013, Ivan started out as a social scientist and gained over twenty years’ experience as a trainer, facilitator, researcher.
 
While Ivan’s professional career had been very successful, since 1998 he continually battled with his mental health due to personal circumstances in his life. In order to improve his wellbeing and make better decisions in life, Ivan visited counsellors and psychologists, read a large number of self-help and psychology books, and learnt to meditate. But one of the most profound changes to his life happened in 2010, when he first learnt about heart meditation. Practicing heart meditation changed his life and now he passionately shares his knowledge and understanding through speaking, programs and his book. 

​Thank you so much Ivan for sharing your story and journey with us. I hope our conversation is just as valuable to you, the listener, as I found it to be.

“Our brain and our heart are connected essentially. When our heart is open and feeling peaceful and light, then our mind naturally becomes more still”

#54 Finding Happy Ground & Heart Meditation with Ivan Zwart

My conversation with Helen today focuses on the upstream practices of global partnerships and organisational responsibility for the growing trend of climate change and power necessities of our world. Dr. Helen Locher has won multiple awards and most recently, the Women with Hydro Vision Award, at the International HydroVision conference, USA. Working for over 25 years in the Hydropower Industry and in her words, her main focus is on how she can solve environmental problems in an industry that undoubtedly has a stigma for creating environmental impacts. Some topics covered in this podcast are:
- How can hydro be used sustainably to meet the growing power needs of our world? 
- Social licensing of businesses 
- How businesses can ‘step-up’ 
- The four types of thinking Helen uses

#55 Solving Environmental Problems with Helen Locher

Patricia Bowmer’s mission in life is to, ‘help us to live life fully, passionately and purposefully’. When I first discovered Patricia and her purpose in life I just knew that I had to have her on the podcast. I feel so incredibly fortunate to have now spent just over 2-hours in her company, bouncing our approaches to self-growth and personal development off one another. A psychologist and life coach, personal trainer, instructor of powerful group exercise classes, author, past radio presenter and an avid enthusiast of trail running and adventure racing, I knew I was in for a treat.

Topics covered in this podcast:
​- Patricia’s journey and how this has led to her outlook on life
- The heroes journey
- Archetypes and values, and how you discover yours
- Avoiding the trap of adding values into your life ‘because you should’
- Gaining rapport with your unconscious mind
- The mind-body and body-mind connection
- Stress
- Raising a family
- Juggling parenthood with personal careers and a desire to play wilder
- Patricia’s writing and her books

#56 Finding Purpose with Dr Patricia Bowmer

The conversation today is a ‘Hanny solo conversation’ about the stress response, and what I am doing to combat this as best I can. It is also an introduction to my new book which will hopefully arrive into our online Find Your Feet store, as well as all major eBook distributors, such as Amazon & Kindle, in the first few weeks of May. In this podcast episode, I share with you just a couple of small snippets from the book, some teasers if you like, and I hope that you enjoy them. 

​Topics covered in this podcast:
- ​Excerpts from my new book which is to be released soon.
- The importance of Dreaming Wilder during this time of uncertainty.
- The impact of today’s stressful environment on our reproductive hormones.
- Why stress impacts our female and male hormones.
- The new routines I am experimenting with and which are helping to mitigate the stress response, including the addition of yoga.
- How I am focusing on separating work, ‘training’ and my home environments, so as to avoid conflict and anchoring work & training at home.
- How to avoid anchoring to hard training on the days when you really need to be able to focus on recovery.
- How to consider ourselves like a micro-business, using this time for self-innovation and maximizing our own agility.

#57 Navigating Stress & COVD-19 with Hanny Allston

My father, Simon Allston, has been a pillar of strength, support and wisdom to me for the last 34-years of my life. Raised in England and a child of the British boarding school movement, my father moved to Australia for Law School. It was here, on Aussie soils that he found his greener fingers… and my mother. A proclaimed farmer on his marriage certificate, my mother and father moved to Tasmania to establish a greener life and family – including me! 

Mum and Dad raised my brother, James Allston, and I on a small organic hobby farm to the south of Hobart. Here they encouraged us to explore ‘The Valley’ and that I did, causing varying degrees of chaos with my impish spirit. Meanwhile, my father dug in the alluvial soils morning, night and weekends, and in between, he practiced law, first privately and later in the Government sector. Here he worked on many complex environmental cases, both for the Government but also charities such as the Wilderness Society. For the remaining years of his working career, he was the Tasmanian Ombudsman.

As you will hear on the podcast, my father is a deep, compassionate thinker. We are oh-so-alike and yet oh-so-different. Where I played wildly and pursued competitive sport, I had lovingly thought of my father as a yoga-loving, green-fingered hippy! Is it Karma for these judgmental thoughts that I now find myself loving nature, plants, yoga, meditation and deep thinking!? 

My father is a life-long learner and forever, at his heart, a farmer. He now lives on Bruny Island in southern Tasmania where is he aiming to bring 70-acres of run-down land back to full health. His garden grows, his mind explores new learnings, and he is always ready to hold space for James and I as we, too, continue to grow.

This is a rich conversation and I hope that you fall in love with it as much as I did during the recording process.

Some of the topics covered in this podcast:
•	My father’s love-affair with gardening
•	Raising a wilder, competitive child – me!
•	A caution note about success
•	The need for us to live locally and conscientiously
•	The science of soil and how repairing soils can assist the reversal of climate change
•	Living on an island in Tasmania
•	Love, parenting and remaining true to oneself

Visit the show notes at: http://www.hannyallston.com.au/simon-allston.html

#58 Growing Wilder with Simon Allston

My mother, Julia Hutchinson, has not just been 'Mum', but my friend, role model and most avid supporter... through every mad idea I have embarked on. I can still remember her grasping hold of my infant-sized hand as I toddled up the gravel road next to her, blonde piggy tails bobbing. 'Hanny, please never grow up.' This is my first memory of my mother and it must have left a lasting impression on me for I don't think I have ever truly grown up!

Mum has always been unbelievably strong and fit, both mentally and physically. However, it is what she has achieved in the last 12 years that I find so inspiring. After my parents parted ways, my mother moved to a small 'treehouse' at Fern Tree on the slopes of Mt Wellington and it was from here that Mum became even more adventurous. To everyone's amazement, she taught herself to mountain bike, pursued trail running, ran a marathon in Ledhak, cycled toured through China, Iran and Europe, participated in 6 Find Your Feet trail running tours, and all the while worked as an emergency medical practitioner. She has renovated two houses, made a plethora of quilts and has just brought herself a baby grand piano as an 'investment' in her retirement... whenever that begins!  Each and every day she lives two days in one - beginning the day with adventures & exercise, and concluding the day with work until 10 or 11pm at the hospital. Competitive with herself and driven to realise her full potential, I know where a lot of my innate mojo comes from. 

Mum is not a public speaker and does not strive for the lime-light. So, this conversation is a rare glimpse into her world. It is about raising a Type A achiever and the young athlete, assisting children to pursue their truth, adjusting personal expectations as we age, overcoming adversity, the risk of modern sedentary lifestyles & how to approach our big goals, especially as adults.

Some of the topics covered in this podcast:
- My mother's experience as a young swimmer
- Raising a wilder, competitive child – me!
- Parenting to allow our children to find & live their truth
- Maintaining fitness, health, wellness & goals as we age
- The scary rise of the sedentary lifestyle
- Embarking on new pursuits
- Love, parenting and remaining true to oneself

My new memoir can be downloaded from: http://www.hannyallston.com.au/findingmyfeet.html

#59 Raising Me Wilder with Julia Hutchinson

There are so many extraordinary people achieving outside of the ordinary.  From athletes to artists, adventurers to entrepreneurs, scientists to everyday people embarking on huge adventures.  However, it is not what they achieve that fascinates me, but rather, how they achieve such excellence.   

Through my Find Your Feet Podcast, I want to pull back layer upon layer to find out what drives these members of our community who are striving hard to find their feet & live a rich, purposeful life.  I want to help their powerful messages and stories to be heard so that they can continue to make a ripple… or potentially even a splash!  

I hope that through sharing their journeys and an insight into what makes them tick, we can provide an avenue for your own self-exploration for a meaningful life filled with excellence, in whatever that field may be.  Because ultimately, I just hope that these inspiring individuals can help us all to progress one step closer to finding our feet as people, and in whatever dreams we dare to dream.
Visit www.hannyallston.com.au

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