When you think of running, traits like discipline, grit and tenacity often spring to mind. But Simon O'Regan proves that the greatest achievements often come with humility, patience and enjoyment for the sport and those you share it with. 

He brings with him decades of service as a respected member of the Australian Defence Force, and wisdom in the sport that only comes from feeling the road beneath his own feet. From 800m with elbows out on the track, to his first marathon whilst deployed on foreign soil, Simon's running resume across the board is impressive. Arguably though, it's his character and ability to inspire the running community that is truely admirable.

It is an honour to have Simon share his journey of running through life, and to hear the how something as simple as running, can lend itself to becoming a more resilient, adaptable and patient human being. 

Move 🪴Empathise🪴 Learn 🪴 Teach 

With Ellie Rohan

I think being a good physio goes hand in hand with being a good person. You can know all the best treatments and have magic manual therapy hands, but that’s only half the picture.

Whilst clinical competency obviously has its merit, there are some things a textbook just can’t teach. So, here are 3 things I’ve learned (and am still learning 🤓) as an early-career physio that have helped me both at work and in life:

👆🏽 Know whose responsibility it is and honour the boundaries. 

🔄 Meet people where they’re at, and be curious. 

🙇🏽‍♀️ You never know what someone is going through, refrain from judgement. 

Nothing fancy, but definitely worth reflecting on 💭

Move 🪴Empathise🪴 Learn 🪴 Teach 

With Ellie Rohan

As our Coffee Chat episode sponsor, it was only right to have Brü Housè Coffee owner (and good mate) Logan Keppie join me for a chat. We covered:

🤷🏽‍♀️ Starting a coffee trailer on a whim

🛞 The early chaos including a tyre blowout before serving the very first coffee

👀 Barista red flags, underrated coffee combos (🥭☕️), and plenty of hot takes

☕️ The most stereotypical coffee orders

Having the courage to start is often the hardest part of any new journey, and I admire people who turn their ideas into action. So if you need a little motivation to take the leap, this might be it 👀  

☕️ Proudly supported by Brü House Coffee

👉 Check them out here: https://www.instagram.com/bru_house_coffee?igsh=YnVmbWZ5MGVpeHNz

Move 🪴Empathise🪴 Learn 🪴 Teach 

With Ellie Rohan

A mid athlete attempts to answer the million-dollar question: how do you get good at CrossFit?

If you can survive the first eight minutes of me reliving my peak athletic achievement of competing in the Elite Teams division at Torian Pro in 2023, then we eventually get to the good stuff.

It’s been a fun journey from Scaled to RX, and looking back, it’s involved plenty of persistence (read: stubbornness), resilience (read: ego), and many, many burpees. 

The boring answer is simple: show up consistently (duh). 

The more flashy answer is learning how to approach skills and movement progressions so you can move more efficiently. 

And the sexiest answer of all? Figuring out how to access those dark psychological spaces that leave you absolutely spent on a random Tuesday afternoon just to beat the random person next to you who doesn’t even know they’re in a race. I wish I could say I was kidding, but the mental game has been my biggest ally (that and eating enough to keep the quads voluptuous). 

Anyway, I hope you enjoy the episode.

Move 🪴Empathise🪴 Learn 🪴 Teach 

With Ellie Rohan

When you’re spoilt for choice with how you want to train, and every fitness achievement seems equally appealing (run faster, get stronger, do a marathon, become a weapon at gymnastics, get bulk, get lean, play social sport, become a pilates princess)… how the f are we supposed to figure out which path to take?

Not to mention everyone around you seems to have their ducks in a line while yours are playing a game of duck duck goose and you’re still deciding whether today’s a max deadlift day or a 60-minute Zone 2 run.

It’s the ultimate question: do you become a jack of all trades, or a master of one?

Unfortunately, I don’t have the answer for you. But I do have 30 minutes of pros, cons, questionable opinions, and personal reflections from a biased washed CrossFitter currently training for a marathon.

And if you really can’t be bothered listening, here’s the attention-deficit version:

Being a jack of all trades:

•  Fun and varied 
•  Covers lots of different components of fitness 
•  Allows more flexibility with training 
•  Probably won’t reach your absolute peak in any one area 

Being a master of one:

•  Requires more discipline, especially through plateaus 
•  Opportunity to see your true potential in something 
•  Great for people who love nerding out on the 1%ers 
•  Usually driven by a strong “why” 
•  Can get repetitive, isolating, and a bit boring at times 

Hope you enjoy! Stay fit, stay focused, stay fab.

Move 🪴Empathise🪴 Learn 🪴 Teach 

With Ellie Rohan

The first of many MELT Coffee Chat episodes ☕️

Short, relaxed chats with me, myself and I (usually with a Brü House Coffee in hand) about whatever’s on my mind.

🏋🏼‍♀️ In this ep: shifting from “I have to exercise” to “I get to.”

Moving away from punishment and obligation, and towards something we actually enjoy. Because let’s be real, most of us have been stuck in that mindset, and it’s not a fun place to be.

🧠 We get into reframing your mindset, dropping expectations, staying grateful, and finding a more balanced (and sustainable) way to train… I’m not obsessed, I just like what I do 🤝

☕️ Proudly supported by Brü House Coffee

👉 Follow Brü House here https://www.instagram.com/bru_house_coffee?igsh=YnVmbWZ5MGVpeHNz

Move 🪴Empathise🪴 Learn 🪴 Teach 

With Ellie Rohan

Join us for a personal and honest conversation as Halle Mifsud and I explore the grey areas of body image, weight, and health. With Halle’s background in nutrition and experience competing in elite Olympic weightlifting, and my perspective as a physiotherapist, we unpack how upbringing, sport, social media, and cultural stereotypes shape the way people of all ages and body types see themselves. 

We touch on diet culture, weight management, sports and performance. We discuss the very real and sometimes harmful consequences that body image pressures and weight-focused messaging can have and discuss why filtering our social media feeds matters, so that what we consume supports healthier, more proactive ways of thinking. Halle brings a refreshing sense of objectivity and neutrality to the conversation, while acknowledging that none of us are immune to the impact of such strong societal narratives. 

While we have done our best to do this complex topic some justice, we completely understand if this is a sensitive area for you and an episode you may not wish to listen to right now. 

Move 🪴Empathise🪴 Learn 🪴 Teach 

With Ellie Rohan

Most of us want to be the best version of ourselves we can be. So why is it that more often than not, we are the ones standing in our own way of progress?

I'm sitting down, once again, with my closest friend Jacklenn Figg to talk about all things self-sabotage - what it is, why we do it, and small actions we can take towards a better version of ourselves. It's raw, it's personal, it's a little messy on the edges just the way life and and 'figuring it out' should be. If you need something validating, but also a little motivating today - give it a listen. 

Move 🪴Empathise🪴 Learn 🪴 Teach 

With Ellie Rohan

Thirty is sneaking up on me like the third game of beer pong in a row — inevitable, mildly concerning, but best handled with confidence. So as I wade through my final true young adult years, I don’t want to get so caught up in jobs, money, and the “what’s next” narrative that I forget to live a little. 

My 30 before 30 list represents my love for physical pursuits, new experiences, and delayed gratification. It’s simply a list of 30 things I want to do before I turn 30. From physical and personal challenges to travel experiences and financial goals, it’s definitely do-able. 

It’s way too easy to say “one day” or “next time,” so I put a deadline on it. I’m hijacking that dopamine hit you get from ticking something off. 

Not much more to say, other than if you don’t have a list, you probably should, and maybe this gives you a little inspo. And if you’re already 30… well, you know what comes next. And 40 things is a lot to get done… so get onto it.

Move 🪴Empathise🪴 Learn 🪴 Teach 

With Ellie Rohan

If Bryce Knight’s coaching and athletic resume landed on your desk, it’d earn a spot close to the top of the pile. I say that not just because he’s technically a senior colleague of mine, but because he brings over 15 years of CrossFit and Olympic Weightlifting coaching experience, including coaching Commonwealth Games silver medallist Sarah Cochrane and national representative Halle Mifsud. (Toot toot) 

On top of that, Bryce himself has competed at the CrossFit Games in a team twice (2012 and 2014), with multiple regional and sectional appearances to his name. These days, he sits close to the top of the coaching pecking order at Hybrid Performance Training (HPT) Centre in Townsville—so inevitably, his perspective on what separates the elite from the good, holds some credibility. 

Is it a few loose screws? Maybe they’re born with it? Or did they get a double dose of self-belief? Whatever it is, this conversation raises questions on what winning means to different people and the sacrifices it takes to get there. 

Bryce’s calm, level-headed approach also lends itself well to address issues around burnout, vulnerability, and how to acknowledge negative feelings without letting them derail your progress.

An absolute head-nodder of an episode and one I reckon everyone could take something away from. Give it a listen. 🎧

Move 🪴Empathise🪴 Learn 🪴 Teach 

With Ellie Rohan