MELT

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

In Part 2 of this mini-series, we dive into the recovery tools everyone’s talking about — saunas, cold plunges, massage guns, compression boots, and the ever-expanding world of supplements. These strategies can support your training, but they work best once you’ve nailed the fundamentals covered in Part 1: managing training load, fuelling and hydrating well, and getting enough quality sleep.

In this episode, we unpack what these tools are actually doing — largely providing short-term pain relief through changes in blood flow and neurological adaptation — and what they’re definitely not doing (no, they’re not realigning your hips or giving you the ability to train five hours a day on three hours of sleep). Most importantly, we take the pressure off by giving you permission to choose the recovery tools you genuinely enjoy and that make you feel good.

These methods all have their place, but don’t lose sleep over the details — that sleep will do more for your recovery than any cold plunge ever could.

Move 🪴Empathise🪴 Learn 🪴 Teach 

With Ellie Rohan

In Part 1 of the Recovery Essentials mini-series, we’re cutting through the noise and getting straight to the three things that actually matter for effective recovery: managing your training load, fuelling properly, and getting enough quality sleep.

Before you even think about ice baths, saunas, massage guns, or fancy supplements, these fundamentals need to be dialled in. I break down how to understand and manage training volume and intensity, why deload weeks matter, and how to recognise when you’re pushing too hard - because I'm totally perfect at dialling it back, right friends.....?

We also dive into the big hitters for nutrition and hydration—eat ya damn protein, carbs and colourful foods! And what proper hydration actually looks like day-to-day, especially in the blazing North Queensland heat. 

And of course, the non-negotiable: sleep. How much you need, why quality matters just as much as quantity, and how poor sleep undermines every other recovery strategy you try - Let's get rid of the 'sleep is for the weak' trend now yeah?

Don't worry team, we'll chat the sexy stuff in the next episode and I'll tell you to get in the sauna and book that massage x

Move 🪴Empathise🪴 Learn 🪴 Teach 

With Ellie Rohan

Do you cringe at small talk? Would you rather trim your lawn with scissors than face an awkward interaction? Same. But like it or not, talking to people is a huge part of being human—and it can make life a lot easier and more enjoyable when you get along with your coworkers. Plus, strengthening these skills can make your relationships deeper, richer, and way more meaningful.

As our world becomes more digital and more accommodating of social anxiety (Is it true kids can skip class presentations now…?), we might also be missing chances to build real conversational skills.

Even though my heart rate spikes and my brain turns to mush during everyday interactions, I’ve found some genuinely helpful tools for becoming a better talker—books, podcasts, personal experiences, intentional self-development, and most importantly, embracing uncomfortable conversations as a normal part of life. 

This episode is for anyone who feels they weren’t born with the gift of the gab, who’s been told soft skills can’t be taught, or who’s never seen themselves as a “people person.”

Move 🪴Empathise🪴 Learn 🪴 Teach 

With Ellie Rohan

Two people in their mid 20’s, having a conversation about the confusing and often contradicting pressures of being a young adult. 

In this episode, I am joined by Jimmy Radovanovic - a wonderfully charismatic friend of mine, an occupational therapist, one-man business owner and CrossFit enthusiast. He brings with him calm, yet humorous and insightful perspectives to the conversation. 

In this stage of life’s there’s no prescription, framework, or rulebook. But there are guiding principles to finding that thing we’re all chasing - purpose. Together we cover: 

• Establishing and reflecting on core values
• Contemplating virtues and flaws
• Unpacking and understanding happiness
• Bringing awareness to distractions, our social circle, and the control we have over their impact

You might not find the answers you’re looking for here, but you will walk away with some reflection points and questions to ponder as you navigate this weird and wonderful journey of cultivating purpose and meaning in life. 

Move 🪴Empathise🪴 Learn 🪴 Teach 

With Ellie Rohan

On Saturday, September 27th, 2025 at 9:00am, the Riverway Insomnia 100 began: a brutal challenge where 100 of us set out to run 4.2km every hour, on the hour, for 24 hours — totalling 100km. My partner Aiden and I were amongst the herd.

In this episode of MELT, Aiden makes his podcast debut as we reflect on the physical and mental toll of the race — from chafing and joint pain to pacing strategies (or lack thereof), from fuelling adequately to the relentless sun and the isolation of running through the night, there's a lot to be said. Both of us well undertrained and overly optimistic, we showed up regardless and walked (hobbled) away with a good story to share.

It’s a privileged statement to claim this as one of the hardest things we’ve ever done, but nonetheless, it was a gruelling, character building 24 hours. It didn’t go to plan, but I believe it’s important to give yourself the credit for what you did, without the need to follow it up with how you could have done better.

This event supported Prevail, an organisation aiding Ukraine through explosive clearance, trauma care, and humanitarian aid and was proudly hosted by the Townsville Triathlon Club

To donate to Prevail click here

Move 🪴Empathise🪴 Learn 🪴 Teach 

With Ellie Rohan

It’s the kind of idea that rarely comes to fruition, but Samuel Lehmann’s call to adventure came in the form of a 4396km bike packing journey from London to Athens. Covering 14 different countries, over 59 days, it’s one heck of a holiday. 

Packing enough luggage to move overseas, plus a bike and camping gear all to fit on a plane is expert level Tetris - and that’s just the start. From broken spokes and brutal climbs in the Swiss Alps to GPS malfunctions, heat waves in Albania, and an unwelcome insect bite to the lip, the challenges came thick and fast. But so did resilience and resourcefulness and Sam’s the kind of person to embrace it all and come back with perspective, humour and insight (after a bowl of pasta, tackling the demons and ice to the lip). 

If you wanna cycle across Europe, minus the leg cramps, then have a listen cause Sam has taken us for the ride, highs and lows all included

📲 Find him on Insta for a recap of his journey and to (🤞🏽) see future adventures

👉🏽 Instagram Profile

Move 🪴Empathise🪴 Learn 🪴 Teach 

With Ellie Rohan

If you’ve ever experienced persistent or complex pain, chances are someone—maybe even a healthcare professional—has suggested it’s “just in your head.” Whether said outright or implied, it’s an incredibly invalidating experience that can leave you feeling unheard and misunderstood.

But what if that idea isn’t completely wrong—just wildly misunderstood?

In this episode, we explore what pain actually is, how we process it, and why it’s far more than just a signal from an injured body part. Pain is an output of the brain, a protective response to perceived or actual threat. It’s not just physical—it’s a personal experience shaped by biology, psychology, and environment.

It's complex, confusing, and often frustrating but also incredibly empowering to understand just how much can be done to manage pain and reduce fear about movement. 

If you want some more resources, I'd recommend to: 

• 🎥 Watch “Why Things Hurt” — A brilliant 14-minute TEDx talk by physiotherapist, neuroscientist, and pain science communicator Lorimer Moseley.
  👉 Watch here
  
  
• 📲 Follow Adam Meakins (@adammeakins) — A UK-based sports physio known for evidence-based, no-nonsense takes on rehab, pain, and performance.
  👉 Instagram Profile

Move 🪴Empathise🪴 Learn 🪴 Teach 

With Ellie Rohan

In this episode, I sit down with one of my good friends — and a seriously impressive human — Emily De Rooy. We’ve known each other since our early days of CrossFit, and now, years later, Em is a 3-time CrossFit Games athlete, officially ranked among the top 30 fittest women on the planet.

This chat is a laid-back but honest look into the life of a professional athlete. Emily shares what it really takes to compete at the elite level — from how many hours she trains, to how much she eats, and the importance of approaching everything with intent.

We also dive into the people in her corner, the struggles she faces, and what the future might look like for her in the sport. It’s equal parts inspiring and down-to-earth.

Whether you're deep into CrossFit, curious about the athlete lifestyle, or just love a good chat between friends, this one’s for you.

Move 🪴Empathise🪴 Learn 🪴 Teach 

With Ellie Rohan