June 30, 2023 Therapy

As we wrap up this introduction to our life and health coaching series, we hope it has offered you a glimpse into the transformative power of coaching and its potential to profoundly impact various aspects of your life. It’s important to remember that wellness extends far beyond physical fitness. It’s a holistic journey that encompasses mental health and overall wellbeing, making it integral to leading a fulfilling life.


At Plett Sports Clinic, we believe in a comprehensive approach to wellness, one that combines physical health with mental and emotional resilience. Through our coaching services, we aim to guide you on this journey, helping you navigate challenges, develop a healthier mindset, and cultivate habits that foster lasting wellbeing.


As we delve deeper into the topics of self-love, trauma counselling, addressing GBV, stress management, and positive psychology in our upcoming blog posts, we hope to offer you valuable insights and practical strategies. These are tools not just for temporary change, but for sustainable transformation – changes that empower you to lead a healthier, more balanced life.


So whether you’re seeking ways to manage stress more effectively, recover from past trauma, or simply foster a more positive outlook, this series could be a significant step towards your wellness journey. Remember, change begins with a single step. Let this blog post series be that step for you.


We look forward to accompanying you on this journey towards wellness. At Plett Sports Clinic, we believe in your potential to thrive. Together, let’s turn that belief into a reality.


To your health and happiness,

Donald Ravenscroft and Shannon Skae

Health and Life Coaches

Plett Sports Clinic



Call: 044-533-0155


June 30, 2023 HealthcareTherapy

Stress, in one form or another, has become a constant companion in our fast-paced world. Whether it’s financial worries, work pressures, relationship conflicts, or other stressors, these challenges can often feel overwhelming. But remember, stress doesn’t have to rule your life. At Plett Sports Clinic, we’re here to equip you with the tools, habits, and structures you need to manage and reduce your daily stress.


Understanding Stress:


Stress is a normal part of life, but when it starts to interfere with your wellbeing, it’s time to take action. Persistent stress can lead to various physical and mental health issues, from headaches and sleep disturbances to anxiety, depression,, poor health and auto immune issues. Recognizing your stress triggers and understanding how to deal with them effectively is the first step towards a healthier, more balanced life.


Our Approach at Plett Sports Clinic:


At Plett Sports Clinic, we view stress management as a journey of self-discovery and self-improvement. Through our life and health coaching services, we help you identify your stressors, understand their impact on your life, and develop personalized strategies to cope with them.


Dealing with Everyday Stress Factors:


  1. Finances: Financial stress can be all-consuming. We help you manage this stress by guiding you through effective financial planning strategies and mindful spending habits. It’s about gaining control over your finances, rather than letting them control you.


  1. Work: The workplace can often be a significant source of stress. Our approach helps you build resilience, enhance time-management skills, and foster a healthy work-life balance, making your workdays less stressful and more productive.


  1. Relationships: Relationship conflicts can drain your emotional energy. We guide you in improving communication, setting healthy boundaries, and resolving conflicts, helping you foster more satisfying and stress-free relationships.


  1. Other Stressors: Life can throw numerous other stressors your way. At Plett Sports Clinic, we help you build a comprehensive toolkit of stress management techniques, like mindfulness, relaxation exercises, and healthy lifestyle habits, to tackle these challenges effectively.



Managing stress is about learning to balance the different aspects of your life, equipping yourself with effective coping strategies, and developing a resilient mindset. It may not be an easy journey, but with the right support, you can navigate the complexities of everyday stress with confidence.


Are you ready to take the reins and manage your stress effectively? Join us at Plett Sports Clinic. Let’s start your journey towards a less stressful and more fulfilling life today.



Call: 0445330155


June 29, 2023 HealthcareTherapy

Gender-based violence (GBV) is a global issue, deeply rooted in social norms and inequalities, often causing profound harm to individuals. It takes many forms, including sexism, sexual harassment, abuse, rape, and many others, causing untold damage. At Plett Sports Clinic, we recognize the lasting impact of such experiences and are committed to offering support to those affected, aiming to empower and assist them on their healing journey.


Understanding Gender-Based Violence:


GBV manifests in many ways and is often perpetuated by ingrained societal attitudes and prejudices. Victims, irrespective of their gender, can face a wide range of consequences, both physical and psychological. They may experience feelings of fear, shame, guilt, anxiety, and depression, which can severely impact their everyday life and wellbeing.


Our Approach at Plett Sports Clinic:


At Plett Sports Clinic, we firmly believe that no one should have to carry the weight of their traumatic experiences alone. We are here to support, listen, and guide you as you navigate your path to healing. Our approach acknowledges the unique pain caused by GBV, focusing on understanding, empathy, and empowerment.


Through our life and health coaching services, we create a safe and non-judgmental space where individuals can express their feelings, fears, and anxieties. We assist you in unpacking your experiences, helping to break down the harmful effects of GBV, and work towards rebuilding a sense of safety and control.


Dealing with Sexism, Sexual Harassment, Abuse, and Rape:


Experiences such as sexism, sexual harassment, abuse, and rape can leave deep emotional scars. The journey to healing from such trauma often requires addressing feelings of violation and powerlessness, rebuilding trust, and reclaiming personal autonomy.


At Plett Sports Clinic, we approach these challenges with great sensitivity. Our team helps you recognize and validate your feelings, understand the dynamics of these violent acts, and develop coping strategies. We focus on reinforcing your self-worth, confidence, and resilience, aiding you in establishing healthier relationships and interactions.




Gender-based violence is a heavy burden to bear but remember that you’re not alone. At Plett Sports Clinic, we stand by your side, offering you the support, respect, and care you need to overcome the pain and regain your strength.


Are you ready to start your journey towards healing? Reach out to us at Plett Sports Clinic. We’re here to support you every step of the way in moving beyond the shadow of gender-based violence.


Please remember to get in touch by calling or emailing us:



June 28, 2023 HealthcareTherapy

Life is often a tumultuous journey, and unfortunately, it may sometimes include experiences that deeply hurt us. These negative events or traumas can create emotional wounds that continue to affect our daily lives, long after the incidents have passed. Here at Plett Sports Clinic, we understand the profound impact trauma can have on an individual’s life, and we’re committed to providing the support and guidance needed to move forward.


The Weight of Past Trauma:


Trauma, whether it results from narcissistic abuse, PTSD, or other devastating experiences, can leave scars that persist over time. It can create a lens through which we perceive the world, often shrouded with fear, anxiety, and distrust. These feelings can infringe on our ability to function, form relationships, and find peace within ourselves.


Our Approach at Plett Sports Clinic:


At Plett Sports Clinic, we believe that while trauma may be a part of your story, it does not define you. Our mission is to empower you to reclaim your narrative. We aim to guide you through your healing journey, helping you process and understand your experiences, instead of remaining stuck in painful memories.


Our life and health coaching approach is centered around acknowledging your past, understanding its impact on your present, and focusing on creating a healthier future. We work to identify and break the patterns that may be keeping you trapped in the cycle of pain, instilling strategies to cope with distressing emotions and memories.


Dealing with Narcissistic Abuse and PTSD:


Victims of narcissistic abuse and individuals struggling with PTSD often feel isolated, misunderstood, and overwhelmed. These complex traumas require a delicate and patient approach. At Plett Sports Clinic, we provide a supportive environment where you can freely express your experiences and feelings without judgement.


Through our life and health coaching sessions, we help you understand the nature of narcissistic abuse and PTSD, equipping you with knowledge and tools to counter their effects. We guide you towards building self-esteem, setting boundaries, and developing resilience, leading to more positive experiences in your relationships and daily life.




Overcoming trauma is not a quick process, and it’s certainly not easy. But with compassion, patience, and the right support, it’s entirely possible. At Plett Sports Clinic, we’re here to help you every step of the way, providing a safe space where you can heal and grow.


Are you ready to break free from the past and start moving towards a healthier future? Come join us at Plett Sports Clinic. Your journey to healing from trauma, whether from narcissistic abuse or PTSD, starts here.




Call: 0445330155


October 4, 2022 HealthcareTherapy

“I’m just too busy!”

When it comes to managing stress, we’ve all been told how important self-care is.

From getting regular exercise and restorative sleep…

…. to hanging out with family and friends….

…. to carving out some personal space for a hobby, reading a novel, or just relaxing.

But for many of us, actually doing this feels impossible because THERE’S JUST NOT ENOUGH TIME.

If you feel that way yourself, here’s a question to ponder:

Are you 100 percent sure?

What if it’s a false belief that’s holding you back?

There’s one way to find out: Try an experiment that tests your assumption.

We’ll give you an example.

In a 2008 study from Leeds Metropolitan University, scientists found that when people exercised at work, they were more productive compared to the days they didn’t exercise.

Specifically, the participants scored 15 percent higher in their ability to meet both time and output demands. They also reported feeling less stressed and happier with their job.

How to Do It 

Step 1: Choose a self-care practice you’d like to start doing (or do more of).

Step 2: Write down what you’re worried will happen if you start doing it. (Examples: You’ll be less productive at work; you’ll let people down; your house will fall apart.)

Step 3: Create a way to measure how you’ll know if your initial concerns are true. This could be a simple 1 to 10 subjective rating.

Don’t like it? You can stop doing it, or try another approach.

One other key here…

Don’t get overzealous.

When adding your activity, start small. Choose an amount of time that feels REALLY easy.


On a scale of 1 (no way you’re ever going to do it) to 10 (so easy it’s almost laughable), you should be a 9 or 10 on your ability to follow through.

This might mean just 5 minutes at first. While that might not seem meaningful, it’ll help ensure that you (or your client) will actually take action.

If you have success, you can always add time and continue the experiment.

This really does work.

Check out this example from a client (who gave us permission to share it). It’s taken from his iPhone, and it shows his daily average steps each month for last 20 months.

Back in early 2021, he was working out for an hour a day, three days a week (lifting weights and hitting the Air Assault bike). But he was only averaging about 2,500 steps per day.

And though he wanted to move more, he just didn’t think he had time because of his job.

Then he tried an experiment.

He started with “really easy” (a 9) which, for him, was walking to the end of his neighborhood and back each day (about 12 minutes). Quickly, he jumped to about 4,500 steps per day.

As he saw improvement—and no dropoff in his work performance—he began to believe he could do even more. So he started trying to get in a 3-mile walk most days, in addition to his regular workouts.

Some days it rained or he was sick—and he didn’t make it. On other days, though, he walked farther.

He progressed from there.

Over time, you can see how this practice has taken hold. Even in “down” months, he’s now taking significantly more steps than when he started.

In fact, his latest results (August of 2022) show that, overall, he’s gone from being relatively sedentary to being pretty darn active (9000+ steps a day!).

Yet nothing else in his life changed, and there aren’t suddenly more hours in a day.

It all started with “baby steps”—and the willingness to experiment.

Again, this isn’t just about exercise.

You could also use this approach for making time to meditate, take a hot bath, enjoy a hobby, or just get in a daily dose of fun (however you define that).

Any of which could help lower stress and anxiety, improve your physical, mental, and emotional health, and make life more fulfilling.

Call a Coach!

Do you feel like you need more help or the support of a coach to help you create manageable and sustainable structures to support you in your Stress Management?

Give us a call to schedule a 1-1 to chat about where you or at and start creating healthy structures to help you Live Better every day!

Yours in health

Donald and the Plett Sports Clinic Team

Kudos: This content is from our partners at Precision Nutrition Inc.


September 29, 2022 HealthcareTherapy



September 21, 2022 HealthcareTherapy

We’ve been wanting to discuss the importance of sleep, and how it effects our overall health. Generally speaking, if you’re not sleeping well, you’re most likely experiencing high-levels of stress. This often impacts our health negatively and has downward spiral effect. More stress, less sleep, invokes lack of exercise and craving carbs. And that in turn, repeats itself and exacerbates the situation.

Going to the experts, we found this great article that explains all of that. From the Sleep Doctor, a great resource discussing all of these issues and interviewing experts on the issue of sleep. Written by Dr. Michael Breus, here is the link –

“Not getting enough sleep has a significant impact on stress levels and overall mood. Research suggests that people who have slept better also experience less negative emotions and can recover faster from a stressful event.

On a biological level, poor sleep quality and sleep deprivation are thought to influence stress-related parameters including cortisol levels and systemic inflammation. Fragmented sleep or long-term sleep deprivation appear to contribute to higher cortisol levels. Going to sleep at times that are not concordant with natural sleep-wake rhythms can also disrupt cortisol patterns.”

The relationship between stress and sleep can also bring on digestive issues, muscle tension and pain and an elevated heart rate. However, you can get out of this cycle by first understanding how the relationship between the two work. How it affects your hormones, how you can improve the situation by actively being aware of it and managing it. It goes without saying that exercise helps balance the sleep-wake cycle, as well as what you eat and drink. Avoiding caffeine and alcohol. Things we tend to increase during periods of stress.

Our advice is always, eat right, exercise often and the rest will follow. Ensure you start healthy habits that encourage sleep,  i.e remove technological devices which inhibit sleep. All of this and more is discussed in the above mentioned article, so it’s a must read!

Written by Dr. Michael Breus, here is the link –


A Health Coach can help you reach your health and fitness goals—from getting your cravings under control, to feeling better, dropping fat, gaining strength, and anything in between.
But it also means going deeper than these physical results.
Our coaches care. Our coaches are qualified to really care. We can help…
– Improve your physical, mental, and emotional health
– Bolster your immunity so you can more effectively ward off infections
– Build resilience so you can better handle a stressful day, week, or month
– Improve the quality of your sleep and rest—so you can feel and function at your best
Do you want to achieve lasting, intentional, meaningful and sustainable results? Get in touch now. We are at the Market Square Shopping Centre.
C: 044 533 0155


September 1, 2022 TherapyUncategorized

If you’re looking after your body, exercising on a regular basis and perhaps even your athletic performance (or not!), there are some major benefits to help your body recover and repair, as well as improve your overall performance.


If administered correctly, sports massage has been proven to show positive results for athletes having problems with muscle pain, recovery after an injury, prevention of injuries, and much more.


Sports Massage Benefits

Many sports massage benefits have been reported on the basis of experience and observation alone. These include:

  • Increased joint range of motion (ROM)
  • Increased flexibility
  • Decreased muscle tension
  • Decreased neurological excitability (nerves more relaxed)
  • Decreased muscle spasms
  • Increased sense of well-being
  • Decreased anxiety and improved mood
  • Better sleep

Purported benefits for which there is limited research evidence include:

  • Increased blood flow
  • Increased elimination of exercise waste products (lactic acid)
  • Decreased chance of injury
  • Decreased recovery time between workouts


We have several massage therapists trained specifically in sports massage. Get in touch today, should you wish to book one.


+27 (0) 44 533 0155

Upper Level, The Market Square Shopping Centre, Beaconway, Plettenberg Bay

Plett Sports Clinic (PTY) Ltd.

Copyright by Plett Sports Clinic 2023. All rights reserved.