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By Meg Walker


13 JAN 2023

4 MEGNOTES - Personal thoughts that I would like to share with you.

2 CONVERSATIONS - Discussions that have inspired me this week.

3 RESOURCES - 1 quote, 1 resource and 1 idea to help you grow.

1 QUESTION - How would YOU answer it?



1. I find the concept of time fascinating. It’s something we both crave and resent at the same time. We spend most of our days wishing for more of it, yet many resent that extra candle on the birthday cake when another year rolls around. We cherish the memories that our photo albums provide, yet feel shame over each new wrinkle or life mark that appears on our skin. We worship the concept, but we have yet to find peace with reality.

2. Growing up, I struggled with the concept of time. I always felt like I was running late (I wasn’t), constantly rushing to get things done, and never able to fully enjoy the moment. Time seemed to slip through my fingers, and I couldn't seem to grasp it no matter how hard I tried. Mindfulness practices like meditation, breathwork and yoga have been powerful tools in helping me stay in the present moment. They remind me of the importance of the smaller things in life and how much more of the world you notice when you’re moving at a slower pace.


3. Time is something that we often take for granted, but when we take a closer look, it can be a powerful tool for personal growth and self-improvement. By managing our time effectively and being mindful of how we use it, we can achieve our goals, build stronger relationships, and lead more fulfilling lives. This can be done through setting realistic deadlines, eliminating distractions, and practicing good time management. I believe that we don’t need more time; we just need to be more intentional with the time we have. The more you appreciate the present moment, the less you will wish for a magic watch to go back in time.

4. If I offered people a magic solution to extending their lives, they would be lining up in the streets for days for it. But this magical solution actually exists and is easily accessible. Improving your health by prioritising exercise, sleep and good nutrition, literally helps give you more time, and it’s never too late to start.


The Formative Formation newsletter will help you level up your health and fitness one email at a time. Every Friday, I will share my 4-2-3-1 line up of thoughts, quotes, conversations and resources on all things fitness and mindset.

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The topic of this episode is how to get more done in less time. The whole episode is interesting and worth a listen, but I was particularly inspired by the conversation shared below (29:24 -30:09 for anyone who doesn’t have the TIME):

“People are very good at analysing whether they are productive or not. The problem is that we very frequently don’t stop to analyse. We don’t reflect on what has actually happened and the part of this idea of managing your own brain, learning how your brain works so that you can take control of your focus and your motivation and how you manage yourself and others, is that it forces us to really sit back and analyse, am I spending my time the way that is really meaningful to me or am I simply reacting to other peoples priorities and to the busyness of life”.

You can listen on Spotify or Apple Podcasts.



This TED-Ed video gives a very interesting and beautifully animated contemplation of whether time physically exists.

You can watch on Youtube.



“Nostalgia is also a dangerous form of comparison. Think about how often we compare our lives to a memory that nostalgia has so completely edited that it never really existed.” - Brené Brown

We can often look back at the past with rose-tinted glasses and hold it in such high regard that we don’t give the present moment an opportunity to live up to it.



"About Time" is a film that explores the idea of time travel and its impact on one's life. The protagonist, Tim, discovers at the age of 21 that all men in his family possess the ability to time travel. As he delves deeper into the power, he decides to use it to change events in his own life. The film evokes deep emotions and causes one to contemplate their own thoughts on time. It raises the question of what we would change in our own lives if given the opportunity. Would we go back to fix past mistakes or relive cherished memories? The film also highlights the importance of cherishing the present and making the most of the time we have. It is a thought-provoking film that left a lasting impression on me. I highly recommend it for those who are interested in exploring the complexities of time and its impact on our lives.



Adulthood is hard. There are so many things in today’s world that we are expected to juggle. An important part of health is learning to prioritise your time and put down some of the load so you don’t go BUCKAROO.



"Is time running away from you or are you running away from time?"

(Why not use this week's big question as a journal prompt?)
If you are willing to share, I would love to hear your answers to this.
Please DM me on Instagram @themegmethod or email me.


Want to pass on this week's The Formative Formation via message, email or social media? Just copy and paste the link below:

Want to make the most of the time you have and be the best version of yourself?

Sign up for my online coaching now and let's make it happen together!


1. If you're wanting to improve your health this year, I have coached thousand’s of people to improve their fitness, breathwork and mindset through both 1-1 or group coaching:


  • 1-1 Coaching: An opportunity to work closely with me through live Masterclass sessions or bespoke monthly training plans. Whether your goal is around fitness, nutrition, mindset and/or breathwork, I can help you create lasting change (and I’ll prove to you that you can still enjoy life while doing so).

  • Connective Collective: This is an incredible community space where you can share your wins and struggles with people on a similar journey to you. You also have direct access to me, incredible resources and my exclusive live Breathwork and Meditation sessions.

 2. Fitness, health and mindset coaching advice via my two podcasts:

  • THE MEG METHOD Podcast: A podcast that provides you with actionable advice and tools on how to create a foundation for better health. Available to watch on Youtube or listen on SpotifyApple Podcasts or via your favourite podcast platform.

  • My Kind of People Podcast: Learn from some of the most incredible minds on the planet. Each episode, I speak with leaders and community members from across the world who all share a passion for positive change. Available to watch on Youtube or listen on Spotify, Apple Podcasts or via your favourite podcast platform.

Be kind. Breathe deep. Speak soon.

Big love, Meg x

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