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E#191 Share Your Brilliance!

This episode is about sharing your brilliance!

Today I want to talk to you about sharing your brilliance. After all, you are an amazing practitioner who wants to change the world, and therefore, you need to be able to let people know how you do this, and then, to do it well.

I am talking through the lens of a summit I’m speaking at shortly and will share some tips and insights to help you get your brilliance into the world!

In the show notes, I’m sharing a link to your FREE ticket to the Share Your Brilliance Summit, being held from May 23 – 27, 2022.

In this episode, I’ll talk about 
* What Sharing Your Brilliance is All About
* What Gets In the Way of Your Brilliance?
* The FREE Share Your Brilliance Summit
* Three Steps to Share Your Brilliance

What is “Sharing Your Brilliance” All About?

Brilliance means splendour or magnificence. And in a business context, I think that sharing your brilliance is about bringing your greatness, your zone of genius and your special skills and talents into the world.

Why does this matter?

Because as an authentic person who is in the business of helping and supporting others, you are on this world to make a difference, to have an impact, to help others to overcome their fears, challenges and find the joy and fulfilment they deserve.

Further, if you have greatness and the power to help others, it would be an absolute travesty if you DIDN’T share your brilliance.

Everyone would be missing out on the impact of your superpowers!

What Gets in the Way of Your Brilliance?

I think you and I both know the answer – it’s the stuff between your ears. Your fear, your lack of confidence, your scattered thoughts, your impostor syndrome.

Feeling not good enough.

Not knowing where to start.

And when you say those sorts of things to yourself repeatedly, they become beliefs. This is how beliefs are formed!

Now, I know how confusing business can be – especially if you are running an online business.

You’re on the journey of building a client base and getting things right in your business. But if you have any sort of impostor syndrome or self-doubt, there are a billion people out there trying to sell you the magic solution.

With SO much noise and information out there, so many people to compare yourself with, so many shiny objects….it can lead you away from your integrity.

It can be a challenge to work out how to get started and succeed in sharing your brilliance, and, find business strategies that suit multi-passionate, intuitive types like us.

The Share Your Brilliance Summit

That’s why I’m so excited to tell you about the Share Your Brilliance summit from May 23 – 27!

Most importantly, this event is totally, 100% FREE. No cost.

For 5 days, May 23 to 27, Natasha Berta of Connected Marketing is bringing you presentations from 25+ heart-led business owners who have found ways to grow their business without selling out on their soul. You’ll hear about everything from mindset, sustainable business foundations, content creation + creativity, your offer, how to reach more people, and more.

It features 25+ amazing presenters who are ready to teach and mentor you on how to book more sessions and have greater clarity about your value.

Let’s face it, these things are the secret sauce for building a purposeful, profitable business. Communicating your value and booking more sessions with paying clients.

The goal for this summit is different than most. It’s going to be more like an online retreat than a summit with morning movement sessions, daytime learning sessions and wrapping up each day with a sound healing to integrate it all.

Plus, there is a theme for each day tailored to people in business who are just like you – waiting and wanting to share YOUR brilliance.

For example, I am going to be speaking at the summit, on How to Create a Client Centric Program that Sells.

I am so excited to be featured alongside some pretty big names in business, including:

· George Kao
· Danielle Gardner
· Karen Humphries
· Lucine Eusani
· Bridget Avgoustakis
· Claire Kerslake
· Aesha Kennedy
· Chantal Khoury
· And a whole lot more

There’s a free option and an affordable VIP pass with tons of goodies.

Each presentation will be available to you for 24 hours, but you can also get lifetime access (along with some other amazing bonuses) by grabbing the VIP All-Access Pass.

There’s more I’d love to tell you about this summit, but I’ll let you check out all the details for yourself – and you can grab a free ticket for the Share Your Brilliance Summit using this link!

How You Can Share Your Brilliance

So, how do you share your brilliance?

Here are some ideas to get started.

Firstly, clarify the value of working with you and the service you offer.

  1. Write down all the skills and strengths you have – think about the things that come EASILY to you but are hard for others to do.
  2. Make a list of your top three strongest values. What drives you, and what makes you passionate about your work?
  3. Write down three important reasons why your work is so meaningful. If you can do this work, what sorts of impact or result does it have?

Secondly, define the turning point that causes people to reach out for help.

  1. What is the moment of realisation that they need to change? Where are they, and what is the situation?
  2. If you’ve been on the same journey, what was YOUR turning point?
  3. What is the pain that becomes so big, that the person reaches out for help?
  4. What is the result they know they desperately want?

Finally, work out who your target audience is, and where they might be. 

  1. Think about the people that light you up, who ‘get you’, and who you love to be around. What kind of people are they? 
  2. The saying goes that your niche is the version of you from 5 years ago. What kind of person are you?
  3. Think about where you like to hang out and find out about or buy services in your area. Where would you go, and what would your requirements for buying be – would you need to follow someone on LinkedIn for a while before speaking to them, or would you listen to their podcast, or something else? 

    These three sets of questions help you to define your value, your people, what they need help with, and where to find them. Feel free to write out your own set of questions in these areas to help you get clarity. 

    Also, go back to my previous episode 186 Three Proven Marketing Roadmaps for Coaches to help you get clarity on using your communication strengths to build your audience. 

    Summary

    Today I talked about what sharing your brilliance is, and some of the things that get in the way of that. I mentioned a totally FREE summit in May 2022, with over 25 experienced speakers to help you learn how to share your brilliance. A link to your free ticket is in the show notes.  

    Finally, I walked you through a three-step process to share your brilliance. What are you waiting for? Get out there and share your greatness with the world. I dare you! 

    Ready to get clarity on your pathway to success?

    Understanding who you are and what you need will allow your business to thrive! If you’re truly ready to break old habits and get out of the rut I encourage you to check out the Habitology membership.

    Learn more here:

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    E#189 How to boost your professional credibility

    This episode is about how to boost your professional credibility

    When you start a new profession, one of the most important parts of marketing is developing professional credibility and a good reputation. Today I’d like to share a golden opportunity for you as a professional health and wellness coach, to do just that in June 2022.

    Starting out in your health and wellness coaching business is exciting and challenging. And initially, you need to put in a lot of work to become seen, known, liked and trusted.

    Further to that, you want to be more than just known – you want to be seen as a reputable professional who is properly qualified and who is confident in what they’re doing.

    In this episode, I’ll talk about 
    * 7 Reasons Why the Conference is a Must Attend Event
    * How This Event Can Rocket Fuel Your Coaching Business
    * Why We All Have a Role in Putting Health and Wellness Coaching on the Map

    How do you do that?

    Well, there are many ways, and I want to talk about one specific golden opportunity for you to boost your professional credibility if you are a health and wellness coach in Australia or New Zealand.

    This opportunity is the HCANZA conference, being held on the Gold Coast on 2 – 3 June 2022. The conference is called Health and Wellness Coaching Conference – Breaking Through – Health and Wellness Coaching in a Post-Pandemic World.

    Before we unpack this, I’d like to say that any professional conference attendance gives you similar opportunities, but this particular conference gives you a one-time-only opportunity to be seen, heard and recognised as a professional.

    7 Reasons Why the HCANZA 2022 Conference is a Must-Attend Event

    There are several reasons why this is such an important event and such a significant opportunity for you as an individual health and wellness coach.

    Not in the least, is the fact that the world we know, our workforce, what’s important to us, the awareness of health and the willingness to change have been irrevoc

    Now more than ever, coaching is a viable career option, and it’s a golden opportunity to put Health and Wellness Coaching on the map as an important part of navigating health and wellbeing into the future.

    1. Showcasing Health and Wellness Coaching as a Reputable Industry

    This inaugural conference provides the opportunity for our industry association and its members to showcase the skills and the breadth in-depth of knowledge and experience that health and wellness coaches have and share those with the world.

    We have global experts Zooming in or attending live to speak at this event. Some of them are founders of the industry and have played a significant role in building our profession from the ground up over the past 20-odd years.

    With global key opinion leaders together in the room, it gives a huge weight of credibility and reputation that we can promote and advertise to medical professionals, allied health professionals and the general public to promote ourselves as an evidence-based, high calibre profession.

    This alone puts health and wellness coaching squarely on the map.

    2. Showing the Value of Health and Wellness Coaching, and Where it Fits

    This conference is our chance to explain our scope of practice and highlight how we complement other health professionals so that their clients and patients can achieve better health outcomes more easily and in a shorter time.

    We show our value with case studies, storytelling and real-life examples of business and client success.

    We’ll share how coaches and coaching organisations have changed lives by working in a complementary way with other health professionals, giving everyone who attends a clear understanding of exactly how and where coaching adds value to existing health professionals and treatment frameworks, and independent businesses.

    Remember, this is the first time in Australia and New Zealand that such a conference has been held, and it’s our opportunity to share these facts and success stories for huge media coverage and collective recognition.

    3. Clearly Explaining How We Work

    Have you ever had trouble describing what you do and how you work?

    The stories, case studies and expert presentations at this conference will equip you, the attendee, with clear insights and anecdotes to share with prospective clients, partners and advocates in your own practice when you get home to explain clearly how you work with people and what sorts of results and outcomes are possible.

    You will learn how to describe your profession and skill set in a more succinct way.

    You will develop a confident spiel about the important conditions for change such as self-awareness as an essential first step, and how health and Wallace coaching empowers self-responsibility, which saves the health system and the individual billions of dollars each year.

    4. Improve Networking Skills and Confidence

    Another great reason to attend this conference is that it gives you skills, experience and confidence in networking.

    Networking with other health professionals pretty much an essential part of fast-tracking your marketing and gaining success in your business.

    By attending this conference, you will get to polish up your skills of breaking the ice, having friendly conversations, making your contacts, and starting conversations that lead somewhere, with like-minded people.

    How will you feel, having brushed up your networking skills in a safe environment with trusted colleagues?

    How much easier will the next conference or networking event be?

    What impact will that have on your business or coaching practice?

    5. Build Important, Business Building Alliances

    I’ve just touched on the skills of networking, but have you considered what they might lead to?

    If you think about it, conferences are networking events that offer business-building opportunities.

    The #1 challenge coaches tell me they have is running their business in isolation, feeling alone, with nobody to bounce ideas off.

    Attending this conference in person gives you a more personal connection with other coaches that you’ve only ever met online. That live meeting will cement your relationships and help them grow.

    Through those conversations, you might even find some opportunities and leads to help you in your business.

    Think of how you’re going to feel after walking out of a conference with a handful of really great contacts that you can stay in touch with and possibly even collaborate with or get help from to grow your practice?

    Or finding someone who is doing complementary work and you find an opportunity to help each other?

    Or simply being inspired by one of the speakers and discovering strategies that you can apply right away to your own business?

    One way or another, you have the chance to learn some important skills and develop some strong support networks and alliances.

    6. Increased Confidence, Belief and Action-taking

    How are you feeling so far, having thought about all these benefits?

    I bet you are feeling pretty pumped up. And that leads me to my next point – this conference is essential to your business development, your confidence, and your personal and professional growth.

    You might hear that and think, “well that’s a pretty big claim to make”.

    Yes, it is – but it’s 100% true.

    Think back to the last time you attended a conference or event – how did you feel?

    If you have ever been to any sort of sizeable event, you probably remember the huge buzz, sense of enthusiasm, inspiration, energy, confidence, optimism and hope that you felt.

    You probably left that session on a high, with so much belief and a readiness to take action based on what you learned or discovered.

    There is a saying that we are the average of the five people closest to us. In a professional context, it’s important that you are rubbing shoulders with people who have more experience, more knowledge, and a greater sense of conviction about what is possible with your modality, so that you can continue to hope, believe, and create success that you wish for in your profession.

    Listening to professional coaches speaking gives you the sense of what’s possible for you. It makes your discipline in your profession relatable and within your reach. And it gives you the opportunity for some personal growth and to identify what you need to focus on in order to keep moving forward and growing as a coach and as a person.

    Remember that we are in the relationship building industry, and your ability to be self-confident is critical to your success. You can learn how other people have built their own self-confidence and their skill as a coach so that you create a roadmap to get there yourself.

    That leads me to my last point on why attending this conference is so important.

    7. The Ripple Effect

    The final benefit of this conference that I want to talk about is the ripple effect.

    For this inaugural conference to really help to put our profession on the map, we need to sell all the tickets and speak to everyone we know about it.

    If it’s down to the HCANZA board and few members to do this, we’re not going to get very much media coverage or excitement or visibility.

    But if the conference is a sell out and we’re all sharing the word and the success stories, it is a totally different ball game.

    It shows that there is a strong collective of coaches who are qualified and who uphold a standard of practice, and who stand together as a united voice to speak about the benefits and opportunities that health and wellness coaching provides.

    And at a larger scale, the success of our industry depends on the commitment of every person who is certified and working in the capacity of a health and wellness coach, to find their voice and speak up about the profession, this event, and every one that follows.

    It’s not something that a few people can do on their own. For this to work we need to have everybody putting their hand up turning up and being part of something that is bigger than the individual, and which has the potential to create a significant impact on our health systems, longevity and quality of life.

    Yes, the number of people attending the conference and telling everyone about it, is important for our profession.

    But it’s also important at the other end of the conference long after it’s finished. Because you’re going to walk away feeling inspired and enthusiastic and excited, and you’re going to have a head full of new knowledge, ideas and cutting edge information.

    And what’s going to happen to that information?

    You’re going to be excited to share it with everybody you know.

    You’re going to be equipped with information and words that will help you to network with other health professionals, reach potential clients, find collaborative partners, and find cross referral opportunities.

    The more people that attend and promote this conference at the same time, the bigger the visibility and impact we can have.

    This really is a critical time and event in the development of our industry.

    Summary

    Today, I got pretty ranty about boosting your professional credibility, and more specifically, using the inaugural Health and Wellness Coaching Conference – Breaking Through – Health and Wellness Coaching in a Post-Pandemic World – as a vehicle to really showcase our profession.

    I outlined just seven of the many benefits of attending.

    In summary there are so many opportunities for personal and professional growth at this conference. So much rich content, information and relationships to be found in this conference. All you need to do is attend. https://www.conference.hcanza.org/?_ga=2.5600117.73171265.1650423249-552347760.1650423249

    Ready to get clarity on your pathway to success?

    Understanding who you are and what you need will allow your business to thrive! If you’re truly ready to break old habits and get out of the rut I encourage you to check out the Habitology membership.

    Learn more here:

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    E#187 How Exercise Improves Mental Health with Zac Jefcoate

    This episode is about how exercise improves mental health with Zac Jefcoate

    Today, I interview exercise physiologist and health and wellness coach, Zac Jeffcoate to discuss the links between exercise and mental health, the cost of prevention versus injury management, and how the powerful combination of individualised exercise and coaching can empower improvements, save money and improve quality of life at the individual and workforce level.

    MW: I’m pretty interested to start by hearing a bit about what you’re really passionate about.

    In this episode, I’ll talk about 
    * The links between exercise and mental health
    * Why changes are difficult, and how to overcome resistance
    *  How individualised coaching and exercise programs can improve health and save money
    * The importance of simple steps

    ZJ: Well, firstly, that question gets asked a lot, and the way I answer that is, the passion for me is providing exercise and movement. Initially in my career as an exercise physiologist, we can impact people’s lives really positively. And as I progressed in my career, I found that it’s not so much what exercise does, but it’s more the fact of what exercise, obviously, how it improves the quality of life, and how people actually fit that into their day to essentially get to an outcome.

    So my passion is actually educating people on the benefits of exercise my solution and what I kind of not sell them what solution is that exercise is a modality that fits into their lifestyle.

    And it’s really important that we look at how diet, sleep, exercise, relaxation, and meditation fit into a physical mental model. My passion is really the profession, I’ll be honest with you. It is exercise physiology. And beyond that, it’s obviously providing education to anyone who wants to hear.

    MW: Wow. And it sounds like you have quite a broad experience. We were talking just before we started this conversation about all of the things that you’ve done. Can you give us a quick recap of your world tour of Australia?

    ZJ: Yeah, well, just I mean, I’ve, I’ve got a bit of ADHD probably. So I do a lot of different things.

    Initially, when I graduated in 2008, I was offered a job in mining. Unfortunately, I turned up and I tried a uniform on and the guy said, Sorry, Zac, there’s no work here. We’ve lost the contract that’s mining.

    It was a humbling experience. My rejection was the redirection to go on a journey, and I set up two AP clinics in medical centres. They’re a great company so did that for about five years. At that time, I was an ABC radio host, and had a skit on ABC.

    I then worked in Surf Lifesaving as a performance coach and as a Cert IV lecturer in fitness. Then, after five years, I went into the Northern Territory in Tennant Creek, and I worked over there for about three months with a company called Body Fit. We provided access to exercise physiology in remote and rural indigenous communities. That was a great eye-opener.

    And then after that, I went to Melbourne for a number of years and work down with Angelo and the team in Melbourne, in rehab, and then I had come back to Perth, to take on the role in rehab services.

    MW: Wow, you’ve seen a lot of the country and by the sound of things, a lot of different sorts of people in different contexts regarding exercise.

    ZJ: Yeah. And it’s the same message. And I guess the challenge is what you know, the message that you’re trying to portray, it’s about linking that to your target audience, or linking that in terms of value. So how does someone who’s recovering from kidney disease take your message, as opposed to someone who’s just been guys diagnosed with anxiety and depression?

    So how do you as an AP, or as a health professional, essentially get buy-in or trust with the client? And that’s a hard skill, to be honest with you.

    MW: I guess that’s where the coaching approach comes in for you.

    ZJ: Definitely. Yeah. And the coaching principles. More importantly, that the client-centred approach is you really have to understand that putting yourself in the other person’s shoes, essentially, the empathetic approach. Second to that, what is it about what you’re offering do they think they need?

    I mean, I’ll be honest with you, a lifestyle change is hard. And this is why it’s about the clients we have the range on the spectrum in terms of their levels of health. And it’s really important that when you coach them through each week or each session, they understand that your guiding principle of coaching is really important because of how you do your initial assessment, how you do your follow-ups, and then essentially how you educate them all comes down to that kind of format and modality that needs to really be targeted to them.

    MW: I can hear that it’s very personalized, even down to the level of each individual client. That’s what you’re saying?

    ZJ: Yeah, a tailored approach. So we don’t do cookie-cutter assessments. You can have two of the same people come in with the exact same diagnosis or a similar history and you need to treat them differently. The approach of, well, for example, the One-Stop approach doesn’t work, especially in coaching and health and wellness, the individuality.

    So it’s really important that you understand, this is essentially going through the need to understand the biomedical markers of the person, you could ask them the physiology, and you have to understand the drive and direction in their psychology behind their motivation and their habits. You have to break this down, because what your intervention and what you’re trying to provide a solution won’t necessarily hit the mark if you can address those factors.

    MW: It sounds like you have to be across a lot of stuff, generally. And then as well, on top of that the individual needs of the person or being able to identify those and be client-centred at the same time.

    ZJ: Yeah, it’s difficult. And I’ve been doing it for 14 years, and I probably am still learning a lot, it probably took me at least a number of years to actually understand how to relate, also understand how to say what, when, and also how to formulate a plan to best suit my client. And this is life experience, number one. Number two, it’s understanding your trade, knowing what you can offer and also really having a thirst or a passion to continue to keep learning.

    MW: It’s so important. Absolutely. I wonder if we could talk a bit about mental health because really, in this spotlight at the moment, there’s obviously a link between exercise and mental health. But I’m not sure that a lot of people really understand that link very well. So could you talk to us a little bit about that?

    ZJ: Well, I mean, the link, over let’s put it this way, it’s definitely gotten a lot better in terms of the awareness, I think we have to be mindful with exercise and mental health, that there’s a component that they actually go hand in hand. But remember physical health, mental health, what comes first.

    I think the main thing is understanding that from a, I guess from a medical model, so for example, in the GP, it’s about providing the lifestyle change. And then from a health coaching, and from a wellness perspective, you’re not just focusing on one part.

    So the link between exercise and mental health is actually quite been studied a lot in the last probably three to four years, the rates of depression, anxiety, in particular, schizophrenia, and bipolar.

    Also, there’s a lot of evidence in relation to exercise and how it modulates the brain improves, obviously, the feel-good hormone reduces cortisol, which essentially over time, what it does, it gives it a more locus of control, or competence to the client, about what they can and can’t do.

    I’ll talk to you from a purely physiological point of view from the way the body responds. It improves oxygen. That’s the first point of Go.

    So as we improve oxygen, when hemoglobin, obviously, blood flows for the body, that increases natural feel-good hormones, you need to do that in certain way over time to get a benefit. And the first thing I look at with mental health is called dose-response.

    For example, you go walking for 10 minutes, get enough response for your body and change. It’s no different than medication now, where you’ve been diagnosed with depression, and you have 25 milligrams of sertraline or Zoloft. Does that do anything for the body? So it’s this it’s no different.

    The second thing is looking at what is it about physical health that when you’re faced with a mental health condition or concern, why does that always go on the back burner? What is it about exercise and movement and eating? Well, so why does that always go to the bottom? And this is the crux of understanding that we need to break the relationship down so people can see the value.

    Liking what you read so far? Listen to the whole interview by clicking the links above.

    Ready to get clarity on your pathway to success?

    Understanding who you are and what you need will allow your business to thrive! If you’re truly ready to break old habits and get out of the rut I encourage you to check out the Habitology membership.

    Learn more here:

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    E#171 Pull Marketing – Attract Clients with Confidence

    This episode is about pull marketing – attract clients with confidence

    I was asked recently for tips on how to ask clients to work with you, or engage people in a sales process. This episode covers what I call a coaching approach to attracting clients with confidence and creating clients with ease. 

    What is Pull Marketing?

    I use the concept of ‘pull’ marketing. It means creating demand for your services or products, rather than pushing them onto people.

    If you are a coach, you are perfectly equipped with the coaching skills that can help you do this easily. All you need to do is to flip your thinking and redefine the words that currently seem icky and uncomfortable, like “marketing” and “sales”. 

    In this episode, I’ll talk about 
    * What is Pull Marketing?
    * The 4 Step “Pull Marketing” Process
    * How to get it right?

    The essence of pull marketing, from a coaching perspective, is to speak with conviction about your why, to be aspirational and inspirational, and to build or tap into a community around that. Then to match your values and services with the people who need them, and offer to support them through a journey if and when they are ready to take it.

    Here is a rough 4-step process that I use, that others have used, and that really works.

    4 Step “Pull Marketing” Process

    Step 1 – Start with the Why

    Pull marketing starts with clearly communicating your big why and your bigger mission and really unpacking it.

    The why naturally speaks to a huge problem that people want to solve – confidence, fear, isolation, self-doubt – or whatever it is. 

    It paints an aspirational picture of what’s possible (and what we can achieve together). People see themselves in that and create a shared vision.

    Speaking to the why regularly ignites the fire in people who are thinking about change but are afraid (it’s not you, it’s them!) – they move through the stages of change to become ready. 

    They sit up and take notice. Your inspirational and aspirational approach gives them a sense of hope, of potential, and that you are the leader who can help them.

    Step 2 – Give a Vehicle for Engagement

    By communicating your why in your content, people are attracted and engage with you as they become readier and readier to change (and therefore buy).

    They want to stay connected because it feels good to be around you.

    They may not be ready to buy yet.

    So, create a vehicle for engagement. Give them a place to go to stay in touch – a meetup group, a LinkedIn group, or some other ‘container’ for like-minded people.

    They will want to be part of that community and they will have ownership if they can co-create it with you (and this is the coaching way). 

    In that container, you can speak more to the journey they are on and help them solve day-to-day problems that they’re facing, and to get peer support.

    Be authentic, and speak to both obstacles and wins. Keep the positive momentum going.

    The community will become very problem aware, and solution aware, and are equipped to evaluate how important it is to change at this time.

    Step 3 – Add More Value

    With the help of your content in steps 1 and 2, some of the people in your audience will become more ready to change and will start to prepare for change.

    You can add more value in an event of some kind – a workshop, webinar, etc.

    In that session you would unpacking your why (related to their problem), and then introduce how you help people solve that problem. What has worked for you, and/or your clients?

    What you are selling is support to walk people through a 4-step process or formula for helping them go from point A (problem) to point B (solution).

    Engage the audience and make them part of it. Make the content specific and relevant to them. And right up front, let them know that at the end you’ll let people know how to work with you if they want to.

    Step 4 – Make a SMART Offer 

    There is an offer at the end of this event (and you can make this offer once a month at least, for your general audience). The offer is your vehicle to actually help those people to find the confidence and support they need on such a big journey.

    The offer is essentially formulated like a SMART goal (I am patenting this idea) 

    It talks about the:

    1. Specific problem you are helping with and type of people who have that problem 
    2. Two Measurable elements – how long it is (e.g. 8-week program) and how many people you have capacity to work with (e.g. 5 clients)
    3. Actions that 
      1. people need to take e.g. must be committed to attending weekly sessions, and, 
      2. the actions that you will take to help them overcome their obstacles and objections
    4. Realistic results that people will get if they take the actions – and the outcomes that those actions will generate e.g. have a bigger impact, be a role model for their kids
    5. Timing of the offer – e.g. contact you by a specific date, starting on a specific date

    Then, you must have the next steps mapped out clearly to enquire or take up the offer.

    I like to have a good fit call to see if the person is truly ready to change, and if they are a fit for working with me.

    If they aren’t interested, it might not be the right offer or the right time.

    If they aren’t a fit, you can refer them to someone or something else.

    In either case, you can STILL offer them value through ongoing connection with you on (LinkedIn, email, community etc) and you can invite them to share the message with others who need the courage and confidence to navigate the journey.

    Getting it Right

    This method works for me, and others. 

    Your courage to do it is borne from your bigger why, the thing that you MUST do no matter what – which is the kryptonite for your fears.

    If you can engage people in your why and share the dream with them, and co-create a vision, you will both be able to put the fear of marketing and sales aside and focus on making a change, and a difference. 

    Summary

    Attracting clients and selling programs is a big challenge for a lot of coaches. There are mental and emotional hurdles and often limiting beliefs in the way.

    Your courage to make offers is borne from your bigger why, the thing that you MUST do no matter what.

    Pull marketing is a strategy that leverages coaching skills and strengths.

    The four-step process I shared today includes:

    1. Starting with the why (as the focus for all your content) 
    2. Creating a vehicle for engagement where you dive into the what 
    3. Adding more value by offering events that truly help the people who are becoming ready to change
    4. Making a SMART offer that helps people connect with you so they can benefit from your skills, abilities and support.

    Ready to get clarity on your pathway to success?

    Understanding who you are and what you need will allow your business to thrive! If you’re truly ready to break old habits and get out of the rut I encourage you to check out the Habitology membership.

    Learn more here:

    Posted on

    E#170 4 Ways to Beat Imposter Syndrome

    This episode is about 4 ways to beat imposter syndrome

    Imposter syndrome has been a hot topic lately and I have decided to talk about it again in this episode. 

    I have worked with several clients in the last year who have been struggling with imposter syndrome. And through the process of coaching conversations, I have seen a few things that have been really effective in helping people to beat impostor syndrome.

    The thing with impostor syndrome is that it creates an unhelpful downward spiral. If you are plugging negative thoughts into your head, then your brain takes that as an instruction and starts looking for evidence to prove the thoughts right.

    In this episode, I’ll talk about 
    * What is impostor syndrome?
    * How to overcome impostor syndrome?
    * What are the methods that I can use to overcome impostor syndrome?

    That’s how our brains work. So you definitely need to learn some skills to manage those impostor thoughts and feelings.

    Sure, there is no magical quick fix for imposter syndrome. But there are habits that you can form that will help to diminish impostor syndrome and keep it at bay. They’re things that anyone can use, and benefit from.

    What is impostor syndrome?

    Healthline defines impostor syndrome as follows:

    Imposter syndrome, also called perceived fraudulence, involves feelings of self-doubt and personal incompetence that persist despite your education, experience, and accomplishments.

    They say that Impostor syndrome may manifest as perfectionism, struggling to deal with anything that doesn’t come easily, the belief that you should be able to do things on your own, believing you should have all the answers and be an expert, or linking your competence to success in all areas of life.

    In clients I’ve worked with, these patterns come up in conversation along with a sense that they will be judged or criticised if they don’t succeed, achieve perfection or have all the answers. 

    If any of this sounds familiar, then you might have a bit of imposter syndrome going on. 

    I want to point something out before we go any further. If you are learning anything new in your life, you know that there is going to be a steep learning curve. There is a period where you feel like you have no idea what you’re doing, because you haven’t had enough time to practice your new craft. 

    I see this a lot in  my work as in business startups and coach training within a health and wellness coach training school. I work mostly with mature adults who are going through a career change and have a lot of past success and knowledge – but who see their foray into a new career as challenging and disheartening. They are so used to feeling competent and now, suddenly, they are inexperienced newbies!

    Enter the impostor syndrome.

    Never mind! It is 100% normal to feel insecure when you are learning new things, to doubt yourself, and to feel like you don’t know enough, or aren’t doing it well enough. That’s called learning.

    Just like a small child learning to walk, falling down and then getting up to determinedly try again, you can learn to develop new skills and persist without feeling like a failure.

    How do you do that? Well, I’ve rustled up some of the ways that you can move past impostor syndrome more easily.

    I want to share four methods that have come up in coaching conversations with my clients that have been really effective in helping and overcome imposter syndrome. These are not one-time use methods – they need to be done consistently.

    Method #1 – Schedule time to recognise success 

    Self efficacy is a key part of beating impostor syndrome. Self-efficacy means that you have a sense of competence around your ability to do certain tasks or activities.

    For example, maybe you know that you are a good ballroom dancer, or that you are good at making cakes.

    Knowing that you have skills and strengths in a particular area confers a level of self-confidence.

    That’s why method #1 for beating impostor syndrome involves reflecting on wins in your daily life, or your progress with learning a skill.

    Here are a few ways you can do that.

    Firstly, if you are a coach, you can start working with practice clients and develop a self-reflective practice to implement after each coaching session that you do. Focus on being objective and non-emotive in your feedback, using neutral language. 

    Note what went well or not so well based on the client’s behaviour and feedback, what you feel went well, and what you might have done differently and why.

    A second way to build self-efficacy is to collect external feedback.

    If you are a coach, this would involve reading through testimonials and feedback surveys from your clients on a regular basis to remind yourself of the value of what you do. 

    This implies that you need to be collecting feedback after every coaching session as part of your business ‘habits’ or processes.

    Outside of coaching or your business, external feedback involves asking friends what they think your strengths are, or what they like about you. Ask for candid feedback from people you trust. It might feel a little uncomfortable, but you will probably be surprised about what comes back…..and delighted!

    Other than these ideas, you may have access to customer or colleague feedback at work, performance review feedback or simply the kind words of a compassionate friend who always champions you.

    A third way to build self-efficacy is to reflect on the value of what you do in your life.

    You could consider any area of your life. For example, the importance of being a parent. What is possible for your child because you care for them, house them, feed them and get them to school?

    What is possible if you continue to run your business or do your job – what good can that create in the world? Who can you help? And, by doing that work and helping those people – what will THEY be able to do?

    If you are new to coaching and are concerned about the value of your services, consider what is possible if your client gets to the end of their program and has made changes in a specific area of life? And THEN what is possible for them? And what else?

    In other words – use the big picture coaching questions toward the client who shows up and does their work, to see what is possible because of their work with you.

    Hopefully you can see that with a few questions and reflections, it is possible to recognise skills and strengths that you have, and to acknowledge how those things can have a bigger impact in your own life, or someone else’s. 

    Method #2 – Say I don’t know

    My husband recently told me a story about one of his first jobs in Australia. 

    He moved here from California and had no connections. Moving into a new job, he felt such pressure to have all of the answers and was really impacting him. 

    One day he was asked a question in a work meeting and he said simply, “I don’t know but I’ll get the answer and come back to you.” 

    He describes the sense that a huge weight was lifted from him because he could be totally honest (one of his strengths), he could go away and learn something, and he could still fulfill the request and gain probably more respect than if he had tried to bumble through an answer, as if he knew what he was talking about.

    I found the courage to do this a long time ago, and it was liberating.

    Think about it – nobody ever has all of the answers all of the time. If you can learn to be ok with that, you can remove at least some of the weight of expectation that you have placed on yourself. 

    To get a sense of this, see if you can recall a time where someone gave you an answer that you knew was a fake. How did it feel? What did you think about that person at the time?

    Now, imagine if they had been honest and told you they didn’t know, but would find out?

    I’m sure you can see the difference. And if we want to be really pointy about this – in those two versions of the situation, only one is an imposter – and it’s not the one telling the truth.

    Method #3 – Tap into your purpose 

    What I notice with all of my clients – literally all of them – is that when they feel like an imposter, they turn inward and focus on themselves and their own inadequacies.

    It becomes an emotional and sometimes judgemental conversation in their head that plays on repeat. And as I  mentioned earlier, when you are plugging those sorts of thoughts into your head, your brain takes that as an instruction and starts looking for evidence to prove the thoughts right.

    That’s how our brains work.

    So a way to flip that and get out of the unhelpful thought loops is to tap into your purpose.

    If you are a coach and/or a business owner, then your impostor syndrome might be around your ability to give value to your clients. It becomes a conversation all about you and your inadequacies. 

    But coaching is all about the client! By flipping this, you can get back into that client-centric mindset and start delivering value. 

    Reflect on some of those big picture, brain-opening questions.

    Why does my work matter to the world?

    What could this much-needed skill change in my community?

    What will happen when I become masterful – how will it help me and my clients?

    Why do I want to make a difference in people’s lives?

    As you can see, honing your purpose is a great way to pull away from the useless impostor thought loop and to re-focus on the big picture – your why behind it all.

    Method #4 – Accept yourself as a learner 

    Finally, if you feel like an impostor, it might be that your expectations are greater than what is realistic or possible right now.

    Being honest and objective with yourself and getting external feedback allows you to see clearly where you are at in the learning continuum.

    And sure, you might really wish you were further along – but maybe it’s time to step back and accept yourself as someone who doesn’t have all the answers, can’t do it perfectly, and is on the journey toward becoming masterful.

    This is the growth mindset!

    Accepting yourself as a learner gives you permission to make mistakes, be curious, learn from your challenges and build strength.

    Another perspective is this – they say it takes 10.000 hours or 10 years to truly master something.

    Consider where you are on that timeline. Yes, it can be sobering. But also, it’s a good reminder that your persistence in doing something you love will lead to a good outcome and, persistence in itself is part of winning in a world where so many people give up.

    Summary

    After several conversations about impostor syndrome, I wanted to share some insights on how to move through it more easily.

    Firstly, you can start scheduling time to recognise success. This could involve self-reflection on performance, reading client testimonials, asking friends for feedback, or reflecting on the downstream value or ripple effect of what you are doing.

    Secondly, you can practice saying I don’t know, but I’ll find out and get back to you. This single act will gain you respect and will ease the pressure you’ve been putting on yourself.

    Thirdly, you can tap into your purpose. Stop focussing inwards on your flaws, and start focussing outward on the bigger benefits and impacts of what you are doing.

    Fourth, you can accept yourself as a learner, on a journey to mastery, which takes 10,000 hours or 10 years – whatever comes first.

    Hopefully you are feeling better equipped to tackle your impostor syndrome.

    I’d love to know – which one of these methods will you try first?

    Ready to get clarity on your pathway to success?

    Understanding who you are and what you need will allow your business to thrive! If you’re truly ready to break old habits and get out of the rut I encourage you to check out the Habitology membership.

    Learn more here:

    Posted on

    E#166 50 day Program Update – Forming Habits vs Circadian Rhythm

    This episode is about 50 day program update – forming habits vs circadian rhythm

    This is the latest update on my 50 day program. At around 25 days in, I want to share some of my results and key learnings so far. 

    I’ll also cover what I’ve learned about how habit forming is easier within a structure, but stickability is easier if you honour your more fluid circadian rhythm. This might explain to you why you have struggled to stick to programs in the past. I will also talk about a few solutions.

    Results so far – Eating

    I can certainly say without a doubt that some of my key results after 25 days on this program have been very impressive and important for me personally.

    In this episode, I’ll talk about 
    * What is the update on my 50-day program?
    * Habit-forming vs circadian rhythm
    * How do we juggle habit formation and circadian rhythm in our life?

    In the last episode I mentioned macro tweaking – I used the app my fitness pal for a couple of weeks to track my meals and workouts, so I could work out calories, fat, macro ratios and nutrients to see what works best for me in terms of energy, focus, cravings, satiety and productivity.

    My fine tuning has been impactful.

    For starters, I know exactly which breakfast fuels me the best for energy, productivity, and focus in the morning.

    I have a clear understanding of exactly what to eat at lunchtime to fuel an afternoon of even energy and without sugar cravings or hunger.

    I am also very clear on the role that water plays in my mental focus, energy, and hunger, working synergistically with what I’m eating.

    This is a great starting point for me because I am really clear on which types of meals to eat to optimise my mental and physical performance, so I don’t have to do any thinking work about that any more. I can plan my meals ahead prep them in advance and just enjoy them. No diet plan could ever have done this for me.

    I am acutely aware of true hunger signals now. And I have noticed that when I get stressed, feel flustered, or feel rushed, that is when I am likely to want to eat chocolate. But I realise that it is a craving for chocolate and comfort food, rather than any need for food or energy. This has been a really important learning for me. 

    Now that I am in a really good place with my hydration and my eating, it means that I can notice these stress-related chocolate cravings when they come up, and I can sit with the urge, allow it, and let it go. I realise that if I did not have my hydration and eating in order, then I would probably give in to that chocolate craving. And that is what has been happening until this program.

    Results so far – exercise

    My morning walks have happened on most days and they have been a great start to the day, and precious quality time with my husband.

    Otherwise, I have been sporadic with my afternoon exercise, and it seems to be related to my work schedule and energy levels. 

    I have a preferred time of day to exercise, which is in the afternoon. That’s when I feel strongest. The trouble is, that time often coincides with meetings. 

    In this program, I have managed exercise better on days when I’m not teaching at night and when I don’t have late meetings. On those days, exercise ends up happening while I’m making dinner, which is not ideal. It means a shorter, less intense workout.

    Also, if I have had a rushed or mentally busy day, I feel too drained to exercise in the afternoon.

    Morning exercise doesn’t suit me, apart from walking.

    I’m still grappling with this one. Stay tuned.

    Habit forming vs circadian rhythm 

    Through the process of analysing my progress and reflecting on what’s been going on, I have come to the conclusion that habit forming is really difficult for a lot of people because of the clash between our life schedules and our circadian rhythms.

    I have had this same conversation with a client recently who is on her own program.

    Let me explain what I mean.

    We as humans living in society run our days via a fixed schedule. We set an alarm to get up in the morning, we have to be at work at a certain time and we have responsibilities outside of work that are also driven by the clock.

    However, our bodies don’t run like that. Our bodies run on a circadian rhythm that changes through the year based on day length and temperature and a whole bunch of other environmental factors.

    For example, we have certain times of day where we are more energised, and this is the best time to exercise and eat. However, your most energised time might happen in the middle of a board meeting!

    What happens is that we end up exercising or eating at sub optimal times for our personal rhythm. And that’s why it might be so hard for you to follow a particular exercise plan, or keep going to the gym at the same time each day for a whole year, or be able to eat the same food at the same time each day.

    Our bodies change in response to the seasons and our stage of life, and our needs change.

    What this means for you is that if you try to follow a set exercise program at the same time every day, or the same eating pattern with the same foods at the same times every day, the likelihood is that you fail at some point because your biology will shift you in a different direction and your needs will change.

    In addition to this, habit formation is easier with some degree of consistency, so having a set day or time to perform a habit makes sense in theory, but perhaps not in practice.

    I learned all this in my biology degree, in my metabolic typing advisor training, my personal training qualifications, my coaching certification, and through over 4,000 hours coaching clients…. but I have only realised the gravity of this influence by doing my own 50 day program and experiencing this myself.

    So how do we juggle habit formation and circadian rhythm when we have a fixed schedule for life?

    I have a few ideas that i will sketch out now and flesh out in another episode.

    Flexible work is one idea. Finding ways to adjust my start times, finish times, days off and/or meetings means I will more likely be able to honour and leverage my circadian rhythm.

    Supplementing is something I’m currently doing and will continue. It makes a huge difference, and I know after using my fitness pal that it’s very difficult to meet all my nutrient needs, even with a good diet. I have been taking Usana supplements for 15 years because of their science backing, quality manufacturing process and proven efficacy.

    Seasonal exercise is a no brainer for me, and I have been doing this for years. In personal training we talk about something called a periodised training program. This is when an athlete in a competitive sport breaks their year into segments where they do different types of training – their preparation phase, intense training phase  and competition phase and then the rest and recovery phase which is also called the off season.

    For me, it’s the day to day fitting in of exercise that is more of the challenge, which I’m working on.

    Seasonal eating is also a no brainer and I am a huge advocate. Research shows that eating in season produce gives you more nutrient rich food, and it’s also cheaper to buy in season stuff because there is a glut!

    So choice of food is not the issue for me, it’s more about fine tuning my meals in each season so I can maintain energy and eliminate focus.

    Reflection and planning are the last points I’ll make for now. All of the above are relevant, but to implement seasonal changes, you need to stand back from your busy life and take stock, then, plan each week or each day to fit in all of the health giving activities you need to do.

    Summary

    Today I updated you on my midway results of my 50 day program.

    I also discussed the importance of honouring your dynamic circadian rhythm so you can be consistent and motivated, and the challenges of doing this within a more fixed framework of creating habits, and managing daily schedules.

    I offered some solutions in the form of seasonal eating and exercise, supplementing, aiming for flexibility in your work schedule, and the importance of reflection and planning to make seasonal adjustments.

    This is what I’ll be focussing on for the remaining 25 days… and maybe into another 50 day cycle!

    Stay tuned for the next episode!

    Ready to get clarity on your pathway to success?

    Understanding who you are and what you need will allow your business to thrive! If you’re truly ready to break old habits and get out of the rut I encourage you to check out the Habitology membership.

    Learn more here:

    Posted on

    E#165 Busting Cravings and Firing Up Motivation

    This episode is about busting cravings and firing up motivation

    Are you doing a transformative program and have found that the magic is wearing off after a week, and you’re losing motivation?

    I want to share my initial results with you and talk about how to stay motivated while you’re on a transformative program.

    The first week’s highlights

    I am pretty chuffed with my first weeks work in my own transformation program.

    I did really well with everything this first week. After all, it’s the honeymoon period of the program where everything is new and exciting.

    Here are some highlights.

    In this episode, I’ll talk about 
    * What to do when you are losing motivation?
    * How to get the timing right?
    * What are the other motivation tips that we can use?

    Water

    I did especially well with drinking enough water, and this made a huge difference to my overall energy levels, my hunger, the way my skin looks and feels, and also my mental focus. My digestion has been better and I’ve tapped into my natural thirst and hunger signals.

    That was an absolute winner to start with.

    The way I managed to succeed in keeping my water intake up was actually pretty simple. I just filled my water bottle up every night so would be ready for the next day at my desk. I made sure to have 2 cups of uncaffeinated rooibos tea each day which added to my water intake.

    Plus I had a glass of water as I was preparing dinner each night. I absolutely bossed my goal and my natural thirst mechanism has kicked in, so I will be doubling to two litres of water a day this week coming.

    One of the things this has helped me to do is cope with sugar withdrawals.

    Sugar and white flour

    I have to be really honest and say the first five days without sugar was really hard.

    After my birthday where I got a lot of cakes and some fudge and some chocolate, I had developed a bit of a habit of eating chocolate or cake in the afternoon when I had a bit of an energy lull.

    But by God did I have some sugar cravings this week. I crave sugar after lunch, I crave sugar in the mid afternoon, and I crave sugar after dinner.

    To cope with this, I use some really effective strategies to get past those cravings and I was over them completely by day five.

    These include keeping my water intake up, including enough protein and fibre at each meal, and getting my meal timing right so I don’t need snacks.

    That last part is important because snacking, especially on sugar or carb rich foods, drives false hunger and cravings so it’s important to stop those in their tracks.

    Now by day 7 I have been free of sugar or carb cravings for two days!

    This is pretty impressive for me because I have long been a fan of having what I call ‘lunch dessert’, plus at least a little chocolate after dinner.

    Macro ratios

    After busting those cravings by day 5, I turned my focus to getting my carb mix right because this is the secret for managing long term hunger, satiety, energy and cravings – and of course body composition and weight 

    Once you sort out any blood sugar imbalances which are indicated by what I call ‘false’ sugar or carb cravings, then you can assess natural energy needs and can get a sense of how best to fuel your body for clear thinking and good performance with exercise.

    So the past two days I’ve been following the Metabolic Typing fine tuning process to get a good balance of protein, carbs and fat at each meal and maintain good physical and mental energy, free of cravings and full of energy, completely satisfied for four hours after a meal.

    Exercise

    I haven’t gone as well as I hoped with exercise because I had a couple of days with really bad headaches and a stiff trapezius muscle so I had to work around those things.

    I also noted I hadn’t planned around my work properly during a busy week and so I was short of time on a couple of days, and not wanting to exercise too late in the afternoon for fear of staying awake all night.

    However, I achieved about 80% of my exercise goal this week which is fantastic. That means that on most days I did two exercise sessions per day, in accordance with the specific activities I set for myself.

    What I learned is that I need to plan better for exercise.

    I had to catch my naughty mind trying to convince me I was too busy to exercise on a couple of days, and pushed through using the 5, 4, 3, 2, 1 principle.

    Staying Motivated

    I wanted to talk a bit about how to stay motivated during a program like this one.

    Let’s start with what I’ve seen in many of my clients. The first week of any type of transformation program is exciting and interesting. You’re doing new things, you’re getting some quick wins, and you are also starting to get into a rhythm.

    But if you are a veteran of programs, or lacking in self confidence, you might start to lose focus or find yourself making excuses for things that you are not doing.

    Let me just say that this is totally normal. It’s totally normal for you to start getting a bit bored or unmotivated or to feel challenged when it comes to habit upgrades.

    It’s normal to feel a bit stuck or overwhelmed at times and feel like giving up. Although this may happen to you later on, it can also happen after the first seven days of a program.

    I want to explain what I’m doing to stay motivated during my transformation program

    Motivation Tip 1 – Get the Timing Right

    The first point is that you should really choose the timing of your transformation program carefully. It’s crazy to try to do it when you are incredibly busy at work, or when you have a lot of stressful things going on in your life.

    Generally those things mean that you’re at a tipping point of stress and a thing that would normally be challenging can become just that bit too challenging such that you might give up more easily.

    Also, when you’re stressed it takes a huge toll on your physical and mental health, including your body’s nutrients status. Your nutrient needs increase, and your cravings for sugar and carbs and fatty salty food all increase when you are stressed. So it makes it a lot harder to improve your eating, just sleep well, and to be able to exercise effectively. 

    In fact if you are trying to do something transformative in a period of life like this, you’re more likely to get a cold or a flu or to get otherwise rundown and sick and then not be able to complete the program.

    So this timing thing is really important – choose a period of your life that is normal, routine, and average, so that you can more easily adjust to the disruption and challenge of the transformation program and face the challenges and discomfort of change without giving up!

    Similarly, a bad time to do a transformation program is if you are out of a normal routine.

    The reason that this isn’t a very good time to do a transformation is when you’re on a relaxing holiday. It may be harder to persevere or you might find it harder to stay motivated and focused.

    One other reason that you should not attempt a transformation while you’re on holiday is that you may be establishing habits outside of your normal weekly structure, so that when you go back to that normal weekly structure, your new habits no longer fit into that typical week.

    It totally makes sense for you to make changes within your normal routine, where you have more of a fixed schedule each day. That makes it easier for you to stack habits or piggyback habits on top of your existing ones and automate them much more easily.

    Motivation Tip 2 – Measure and Reflect

    One thing that’s been really helpful for me is to measure several things each day and really keep my eyes on how much better I am feeling when I do certain things and to reflect on the success of that.

    After seven days on my own 50 day program, I have learned a lot about motivation. I realise that I approach each weekend ready to relax after a stressful week and have been tempted to let down my guard because of that.

    Documenting this process helped me to see how important it is to have a strategy for weekends to stay motivated to stay on track – or choose to focus on habits that you can easily do 7 days per week – or at least consistently and without any sabotage.

    Motivation Tip 3 – Don’t wait for motivation

    Have you ever heard of the Zeigarnik Effect? 

    The Zeigarnik Effect states that not completing a task creates mental tension, which keeps it top of mind. The only thing that will ease this tension is to complete the task. 

    Starting something – like your daily exercise session – is usually the hardest part. If you can start focusing on the task for a few minutes, the brain’s desire to complete it should then take over. So next time you feel like putting off an action, just take that first step, and the rest will follow.

    Summary

    Today I’ve talked about all the things I’ve learned after 7 days on my own transformation program. 

    I’m still in the experimental phase to see what works and what I can fit into my lifestyle and how to do that, but I’m already seeing amazing results with clearer skin, clearer thinking and a calmer, less anxious state of mind. The mental chatter has all but stopped and that’s been life changing for me.

    I explained the changes I’ve chosen to make – water, food, exercise, boundaries around work, journaling – and how I’ve used journaling and metrics to learn about myself, and stay motivated, and tweak the plan.

    This has been such a growth opportunity for me. It hasn’t been easy but it’s been extremely rewarding. I look forward to sharing what happens next week!

    Ready to get clarity on your pathway to success?

    Understanding who you are and what you need will allow your business to thrive! If you’re truly ready to break old habits and get out of the rut I encourage you to check out the Habitology membership.

    Learn more here:

    Posted on

    E#164 Getting Motivated to Transform

    This episode is about getting motivated to transform

    Have you ever wondered what it takes to get motivated and in the right headspace to commit to and complete a transformation challenge or program? Have you ever started a program and not been able to finish it, and feel really bummed about that?

    I hear you! In this episode, I want to share with you a journey that I’m about to embark on to improve my mental health and sleep.

    I’ve developed a holistic program that I’m calling “physically and mentally stronger”. 

    And in this episode I want to share with you how I am getting into the right mindset and how I’m preparing to absolutely smash the next 50 days. 

    In the coming weeks, I’m going to share what’s going on and what it feels like to be on this journey. I’m going to share all of the blood, sweat and years with you so you can see which of my hacks and methods are working, and my secrets for staying on track.

    In this episode, I’ll talk about 
    * How to get yourself motivated to transform?
    * How to have a clear path?
    * Finding out the why behind the motivation

    The Background

    Over the past 25 years I have worked as a personal trainer, as a nutrition coach, and as a health coach. I’ve participated in countless challenges and programs, but there aren’t many that I’ve completed. And I know a lot of other people in this same boat. 

    It tends to happen that when spring comes around people feel motivated to get outside and to shed a few winter kilos or to get out of the winter slump and re-energise themselves or lose weight or whatever it is. 

    But the reality of a busy life often gets in the way and it’s easy to slide back into old habits and give up on that program or challenge or whatever it is.

    As I mentioned in a recent episode, I have been trying to hack my sleep and anxiety that have come about as a result of many stressors in the last 2 years but also with the onset of perimenopause. It’s been a really trying time and my productivity is down, my energy is down, and my mood has been low. I’ve woken up a few times feeling really anxious in the night with a tight chest. 

    So over the past couple of months, I’ve been hacking a few different parts of my life to reduce these symptoms and get things back into balance, I feel like it hasn’t quite been enough and I want to do a more complete and holistic program that will get me some results and get my health and physiology back on track.

    But I didn’t want this to be one of those programs that I would start and then never complete. I didn’t want to feel pressured  to flog myself at the expense of my health and my sanity. I didn’t want to feel pushed, restricted, or overtrained.

    Speaking with a friend today, she said she’d hit ‘rock bottom’ and it gave her the impetus to make some changes and stick with them.

    Then I thought – why is it that we have to wait until we are at rock bottom before we act? That gives us so much more shit to push up hill!!

    I’ve decided to be proactive and start something now, and create the commitment to it.

    Since I have the qualifications, skills and experience, I decided to come up with my own program and commit to doing it for a period of time that I felt was reasonable and that would yield results.

    Given my past experience with this sort of thing, including some successes, I knew I had to make sure that I was 100% committed and that my commitment was foolproof. 

    How on earth do you do that?

    That’s what I’m going to explain – my three-step formula. 

    Step 1 – The Plan

    The most important thing for starting any program is to have a really clear plan of exactly what you are going to do and when. 

    That might sound like a bit of a no brainer, but there is a nuance here.

    How often have you gotten a plan that somebody has written for you and tried to copy, but have lost interest or found out it was too hard or not doable for you or didn’t get any results?

    I have seen this countless times and so the important thing about making a plan is that it’s customised to you.

    Here are three steps for getting your plan right.

    Decide exactly what you are going to change. Be very specific.

    For example, instead of saying I’m going to exercise each day, I’m going to say exactly what the exercise is, and what time I’m going to do it. 

    And not just that, but I have scoped my calendar in advance to make sure I’m choosing days and times that are absolutely realistic, blocked out for myself, and most likely to succeed. 

    I also have a plan B in case any of those times don’t work out.

    Be selective

    This one is really important. You can’t change everything at once. Studies show that the likelihood is that you can automate around 2 – 3 habits in 12 weeks.

    So I’m not trying to change everything dramatically, I am choosing a couple of things that are new habits and a couple of things that are improvements to existing habits.  

    Another point about being selective is that you need to choose activities that you absolutely 100% can commit to. For example, there’s no way I’m going to get up at 6 a.m. and run 5km. No way. So that’s not even on my agenda.

    I am going to walk for 30 minutes each morning, and do 30 minutes of weights and stretching every afternoon. 

    This is a stretch for me but I have done it easily before and so I know that I can do it again. Remember I’ve blocked this out in my calendar so that it’s not negotiable.

    Make it foolproof

    The third step is to make your chosen activities foolproof. What I mean by this is to write down all of the excuses that your brain is going to come up with when it comes time to do that activity and work out how you will counteract them.

    For example I know that when it comes to exercise it’s going to be too cold or I’m too tired or I’m too hungry or I’m too busy and all of those other really good reasons that my brain is coming up with in the moment. I have a plan for all of those things. It’s foolproof.

    Step 2 – The Why

    Now you might think that making a plan is enough. And this is a mistake that a lot of people make.

    A plan is definitely important, but unless you have some good motivators behind the plan, you’re probably give up by about the 2nd or 3rd day.

    It’s great to think about your motivators from a really broad and deep perspective. For example, I know that bone health and healthy aging and so on are really important to me. 

    I know that I want to reduce anxiety and insomnia. 

    But in a recent session with my coach, I realised that these weren’t motivating enough for me. I had to come up with another three or four very important reasons why I would do this challenge and complete it no matter what. Many of those reasons are intrinsic – important to me – but some are also extrinsic – beneficial for others.

    For some people one or two reasons might be enough, but I’ve realised that I need to have a lot of reasons to really commit to something like this, and feel like it is worth the effort.

    Step 3 – The Terms and Conditions

    The third step that I want to talk about is what I’m calling the ‘terms and conditions’. 

    This is like my contract with myself, outlining what I want to do and how.

    For example, I am not naturally a journaller but I feel it’s important to document certain things every day to keep me focused and to help me identify when or where I need to course-correct. I will also be visualising and rehearsing the steps I have committed to each day. I will use positive and supportive language. I commit to not complain or make negative or unhelpful comments to myself or about my plan.

    I will recognise that it’s hard some days, and easy on others, and that’s ok and it’s part of the journey.

    All of this mental stuff is so important to me because I am someone who may not take the time to reflect or celebrate my successes or my commitment to the process. So, it’s really important to record specific metrics each day to show that I am firstly taking action every day and secondly that I am checking in with my motivators, and my mindset, to ensure that what I’m doing is meeting my expectations.

    Part of this recording of progress is going to be the recording of physiological changes in  my body. I am using Philia Labs system that monitors a specific part of the stress cycle, to inform me of how my chronic stress is tracking and also, to predict when my mental health, productivity or focus is likely to shift, so I can realign my day and use strategies to boost my mood and wellbeing. For me this is a critical part of staying on track.

    And the last part of my terms and conditions are about my expectations. 

    In terms of expectations, the only one I have is that I will learn how to persist with a process and follow through until completion.

    At the very least I will learn something about myself and build trust in myself. At the most, I will also achieve some outcomes.

    Summary

    I’m about to start a 50-day journey to improve my physiological, physical and psychological health. 

    Despite being a natural born quitter in the past, I am using all of the qualifications, skills, and experience I have to commit to a program I have devised and follow it for 50 days, no matter what.

    Why wait until you hit rock bottom? Be proactive and start now, because it will be way easier, more positive and more enjoyable.

    Today, I shared my own three step process to make this journey foolproof.

    I have created a plan that suits me specifically.

    I have identified the whys behind it – and that I need several immediate ones to help me commit.

    I have devised terms and conditions to help me stick with it no matter what.

    Hopefully, this has inspired you to think about what it takes for you to change and… to get on and do it.

    Listen in next time and let’s see how I’m going with it!

    Ready to get clarity on your pathway to success?

    Understanding who you are and what you need will allow your business to thrive! If you’re truly ready to break old habits and get out of the rut I encourage you to check out the Habitology membership.

    Learn more here:

    Posted on

    E#163 Early Warning Signs of Mental Health Decline

    This episode is about early warning signs of mental health decline

    October is mental health month, and I am in the thick of Mental Health First Aid training. If you haven’t heard of this, it’s a fabulous course that equips you with some basic skills to more easily identify and directly help people who are struggling with mental health.

    In celebration of this important month, I decided to share some of the common early warning signs of mental health decline.

    A Few Facts

    Let’s start with a few basic facts.

    Mental health challenges affect your brain, your body and your behaviour. 

    In this episode, I’ll talk about 
    * A few facts about mental health
    * What are the signs of mental health decline?

    Chronic stress is a precursor to mental health conditions. It can affect your brain, shrinking the hippocampus, and subsequently decreasing your memory, mood and learning ability.

    The early warning signs and symptoms of chronic stress and subsequent mental health decline may be subtle and highly individualised. 

    They may not be detected or reported until a crisis state is reached, and in that sense, it can be difficult to identify people who are at risk (1) .

    Physical and Physiological Signs of Stress and Mental Health Decline

    • Tiring more easily 
    • Being tired all the time
    • Feeling sick and run down
    • Headaches
    • Persistent/resistant muscle aches and pains
    • Increased or decreased reaction times
    • Changes to sleeping patterns
    • Weight loss or gain
    • Dishevelled appearance
    • Gastro-intestinal issues.

      Behavioural Signs

      Behaviours associated with mental health concerns include:

      • Not getting things done
      • Unusual emotional responses
      • Inappropriate complaints about lack of management support
      • Inappropriate focus on fair treatment issues
      • Inappropriate complaints about not coping with workload
      • Withdrawing from colleagues
      • Reduced participation in work activities
      • Increased consumption of caffeine, alcohol, cigarettes and/or sedatives
      • Inability to concentrate
      • Indecisiveness
      • Difficulty with memory
      • Loss of confidence
      • Unplanned absences
      • Conflict with others
      • Inappropriate use of grievance procedures
      • Increased errors and/or accidents.

      Many of these are ‘invisible’, may be easily mistaken for other conditions, or could be interpreted as non-significant, single events. It is only in a face-to-face (or virtual) interview with a mental health professional, who looks at a cluster of symptoms, that mental health concerns may be assessed and properly diagnosed.

      Outside of a clinical setting, or when workers are remote, it is difficult for peers, managers, clients (or for the individual themselves) to identify mental health risks.

      The stigma around reporting mental health issues is part of the issue, and this is indicated by the underuse of employee assistance programs (EAPs). 

      We know that 20% of people of working age will experience a mental health concern in any given year, yet typically only 5% of employees (across all sectors) access EAPs for mental health concerns[4],[5].

      For these reasons, mental health diagnosis is often reactive and comes too late, when things are at a crisis point.

      Filling the Gaps

      It can be tricky to know what to do when someone you know or love has these sorts of signs or symptoms.

      The best thing you can do is let them know tactfully, and directly, that you have noticed a change in their behaviour, and to ask how they are feeling.

      Better still, enrol for the Mental Health First Aid course. It’ll equip you with skills to better deal with your clients, your friends, family or coworkers.

      Summary

      Mental health can decline secretly and silently, affecting your brain, your body and your behaviour. Chronic stress is a precursor to mental health conditions. 

      The journey from not coping with stress to mental health decline can be subtle and highly individualised, and hard to see until it’s too late. 

      Today, I  described some of those signs and symptoms, and talked about mental health first aid, a course that can equip you with the skills to identify mental health concerns early on and help people in need to take charge and get back on track more easily.

      [1] https://returntowork.workplace-mentalhealth.net.au/

      [2] https://mhfa.com.au/

      [3] Robert M. Sapolsky. Why Zebras Don’t Get Ulcers: An Updated Guide To Stress, Stress Related Diseases, and Coping. 3nd Rev Kindle, 2004. W. H. Freeman ASIN B0037NX018

      [4] https://www.pwc.com.au/about-us/insights/non-executive-directors/mental-health.html

      [5] https://www.businessfirstmagazine.com.au/finding-health-and-wellbeing-in-the-workplace/16285/

      [6] https://www.ihealthcareanalyst.com/government-initiatives-public-awareness-propel-preventive-health-care-technologies-services-market/

      Ready to get clarity on your pathway to success?

      Understanding who you are and what you need will allow your business to thrive! If you’re truly ready to break old habits and get out of the rut I encourage you to check out the Habitology membership.

      Learn more here:

      Posted on

      E#160 Trusting yourself

      This episode is about trusting yourself

      Trusting yourself as a key to developing self belief – and in creating a thriving business. 

      That’s because if you can’t follow through on your commitments, you will lack self-belief and self-confidence, and you will also be seen as unreliable or flaky by others.

      How can you learn to trust yourself more and build more self belief, so that you can show up confidently and achieve what you want in the world?

      That’s what I want to discuss today.

      In this episode, I’ll talk about 
      * What Erodes Self Trust?
      * What gets in the way of self-accountability?
      * How do you find the motivation to do things?

      What Erodes Self Trust?

      I want to start by providing some backstory to this, and outlining some basics on how the brain works and how self-trust can be formed, or eroded. 

      Firstly, you will only believe something is true if your brain has enough evidence to prove it. 

      For example, if you have previously run and won (or come close to winning) a 5K race, then you probably trust that you can probably win a 5K race in future. 

      Here’s another example.

      Let’s say you have previously gotten up at 7am each day and created a daily work plan and then completed all of the tasks in your plan. You didn’t need anyone telling you to do it; you were self-motivated and just got it done.

      Because you’ve had that experience, you trust that you can do it again.

      Where I’m heading with this is that if you’re willing and able to be accountable to yourself, and do the things you set out to do, at least for a little while, then you will start to build self trust. 

      But if you consistently start things and give up right away, or focus on what you haven’t followed through on, then your brain will notice the unfulfilled promises and tell you that you’re only capable of making empty promises and that you’re not to be trusted.

      For example, if you keep meaning to walk each weekday after work but it doesn’t happen, maybe you never even start, then you will start doubting your ability to do things.

      Or maybe, you just can’t be bothered!

      Let’s talk about these two important pieces – self-accountability, and motivation – because they are so important for anybody who wants to achieve anything in the world. 

      What gets in the way of self-accountability?

      Have you ever wondered why it can be so hard to be self accountable?

      The first reason is that when you always put other things and other people first, you often end up doing that at your own expense, and therefore letting yourself down. 

      Or, if you have too much on your plate and so you constantly struggle to get everything done, you are also letting yourself down.

      In either scenario – putting yourself last, or having unrealistic expectations – you are eroding trust in your ability to start, persist or complete something.

      Let’s project this outwards for a moment and see how it feels to be on the receiving end. 

      Imagine that you were working with somebody who constantly let you down. 

      They would promise that they would do certain things by a certain time, or that they would have that report finished by Friday, yet they never ever met those deadlines. 

      How do you feel about that person? Would you trust them? Would you be relying on them for things? Would you believe in their capacity to do things?

      When you don’t meet your own goals and expectations, you end up feeling that way about yourself, and also, you become known as someone who is unreliable or flaky – which erodes trust from your client base!

      How do you find the motivation to do things?

      There are three things to think about here.

      Firstly, what looks like lack of motivation is often lack of energy. 

      That’s why people who are overloaded may find it hard to make decisions, feel overwhelmed and exhausted at the thought of doing anything new, or finding the mental energy to be consistent with habits. 

      Secondly, motivation may come after you have made a commitment to something.  

      Thirdly, motivation may come only when you know what to do and/or have taken the first steps. 

      So, if you have avoided making decisions or if you haven’t mapped a clear plan or pathway, you might get stuck in an avoidance pattern where you don’t take any action because you aren’t committed or clear on what to do.

      Three things to build more trust

      With all that said and done, hopefully you’re clear on why you might not trust yourself.

      But if you want to flip this around and start trusting yourself, you need to stop doing those things and change your behaviour.

      Here are three things that can help you to build trust.

      1. Honesty

      Firstly, be honest with yourself. If you want to be consistent with something but you don’t have the energy, time or commitment, be clear on that and park the idea.

      Schedule a date to revisit it when you think you might have some more breathing space.

      Secondly, be honest with others.

      Honesty also extends to your responsibilities at work and in your relationships. If you don’t have the capacity to do something, or the bandwidth to contribute, say so.

      Don’t burn yourself out for the sake of someone else’s happiness.

      Don’t put yourself last and expect to muddle through it. It won’t work.

      By being honest with yourself and others, you will be able to set boundaries that give you time, space and capacity to actually do things for yourself.

      Then you will be able to do those things, stick with them, and build trust.

      2. Decide what you will commit to 

      One afternoon when I was 14 years old, my best friend’s mother came into their kitchen and hung a rubber disc on the wall. It was the size of a dinner plate and it had writing on it.

      “What IS that?” we said.

      ‘It’s a round tuit.” she replied. Sure enough, the disc had those words on it.

      She said, “It’s a fun little reminder of all the things that I keep saying I will get around to doing one day.”

      We all have things that we’d like to get around to doing one day, but as long as those things are hovering around in your brain without any action, there is a clear lack of commitment, importance and/or energy.

      If you have a list of ‘round tuits’, I suggest you write them all down and look at the list with honest eyes and make some decisions.

      Decide what you’ll never do and cross it off the list.

      Decide which ones have merit and evaluate them. Visualise yourself actually doing them, and then, cross off any that aren’t important, realistic or likely.

      Decide which ones you will do at some point, and diarise time slots to revisit each one and make a project plan.

      When you have done this, your round tuits will become actionable projects that you feel honestly committed to.

      One last thing on this. We all have to do things that we don’t like doing or find difficult, like writing a blog, or exercising. 

      But we may need to do those things in order to succeed, so we can choose to make those things more enjoyable somehow, focus on the outcome we’ll get, or find ways to make those tasks a bit easier.

      When you are committed to doing something, this part is much easier!

      Rather than doing something ‘when you feel like it’, you will have a not negotiable, automatic habit that you do no matter what.  

      3. Set specific goals and build in self-accountability. 

      Once you have done the first two steps, you can create specific, tangible goals which are based on clearly defined, realistic actions with their own unique days and time slots.

      Be clear to identify whether you need training or support to take each action.

      Make sure your confidence of achieving each one is at least a 9/10.

      Troubleshoot in advance – plan away the roadblocks and create cues and support to help you succeed, like reminders to complete a plan, or developing a checklist you can use to complete the steps.

      This is the secret to setting and actually achieving all of your goals, and building self-trust through self-accountability.

      When you start doing this, you will start to feel good about yourself, and the outside world will see and feel it, too.

      Summary

      If you can’t follow through on your commitments to yourself, you will lack self-belief and self-confidence, and you will also be seen as unreliable or flaky by others.

      That feels terrible.

      It can be hard to commit to yourself if you normally put yourself last, overcommit, or otherwise lack motivation.

      Luckily, you can change ALL of these things, by

      1. Being honest with yourself and others about what you want to do and can do, 
      2. Making decisions on what you will and won’t commit to, and
      3. Setting specific goals with built-in self-accountability.

      The more you commit to and achieve your own objectives, the greater trust you will have in yourself, the more confident you will feel, and the more self belief you will have.

      Ready to get clarity on your pathway to success?

      Understanding who you are and what you need will allow your business to thrive! If you’re truly ready to break old habits and get out of the rut I encourage you to check out the Habitology membership.

      Learn more here:

      Posted on

      E#149 Taking Control with Better Planning

      This episode is about taking control with better planning

      I’m super on top of planning, and so people tend to come to me as a business coaching or resilience coaching client to get help with getting organised. 

      And rather than talk about transformations, today I’d like to talk about four benefits that my clients experience by being better planners in business and life.

      Planning is a skill that anyone can learn. So even if you’re not very organised or systematic in the way that you do things, you can learn to improve those things for a calmer, more productive and more satisfying life, that you feel more in control of. 

      Let’s get started with those benefits!

      In this episode, I’ll talk about 
      * Avoiding decision fatigue
      * How to feel organised
      * How to feel motivated in under 5 minutes

      Avoiding Decision Fatigue 

      The first benefit of planning is that it circumvents decision fatigue. Here’s what I mean.

      If you don’t have a plan, then you have to constantly make decisions about what to do next, all day.

      This can lead to you feeling out of control, unclear and disorganised. And the human brain has a limited capacity for decision making each day, so without a plan, you are setting yourself up for what’s called decision fatigue.

      Without a plan, by the end of the day, you probably won’t be able to work out how you spent the day, whether you achieved anything, and you will likely feel rushed and stressed, mentally drained and tired.

      But let’s look at the alternative – having a plan.

      Let’s say you turn up at your desk on Monday morning and you have a plan for the day. You’ve defined in advance what you will do and when, when you will take lunch, and your lunch is organised and in the fridge.

      You have a realistic list of tasks to complete, and you get them done easily and on time, so you can knock off work at a reasonable time and without feeling rushed.

      Because you’ve planned an hour to yourself after work, you get to exercise or unwind, or whatever you’ve chosen to do then, before transitioning into an evening of dinner, family time and a restful night’s sleep.

      It sounds idyllic right? But this is possible with a plan.

      A more meaningful, fulfilling life

      The second benefit of planning is that you set and achieve goals that are truly meaningful for you – not just goals that you think you should do.

      When you take the time to truly consider what you want and how to get it, you will feel more in control, intentional and purposeful, rather than just letting life happen to you.

      You are intentionally choosing things that will take you directly on the path to your vision or bigger outcome goals, and you will feel good about moving in the right direction.

      You’ll feel more positive, and like you are doing what you’re meant to be doing.

      In other words, the act of planning ahead gives you clarity, the chance to make purposeful choices about your direction, and to map out the specific steps to get there.

      Feeling organised

      I think a lot of the time when people are dissatisfied or feeling chaotic and disorganised, it’s because they’re vague about what they want and why.

      For example, let’s say that you decide you want to ‘eat better’ – but that’s as far as you’ve gone. What does that actually mean?

      Does it mean that you’ll eat vegetables with every dinner, buy take away only once per week instead of four times, does it mean that you’ll eat carrot sticks instead of chips in the afternoons?

      You can see where I’m going. If you’re not specific about the actions you want to take, and if you have no plan to take those actions, then you’ll probably get lost along the way.

      The flipside of that is having a plan where you know exactly what you’ll do and when.

      Sure you might not feel like doing the specific activity when the time comes, but this is the work of making change – learning to persist anyway.

      As long as you define specific actions that you enjoy taking, and/or you have support to make sure they happen, you will feel organised, in control of your life and you will start seeing the results of your actions.

      Yes, the results you have today are directly related to the habits you do each day.

      Being specific about what those habits are and how and when you will do them, sets the scene for progress and achievement.

      Feeling motivated in under 5 minutes

      Let’s finish on another positive part of having a plan – the chance to recognise your success.

      So few of us actually take the time to recognise how far we’ve come, or what we have achieved, or what we are achieving on the way to our goal. Even being consistent with a habit is an achievement even before the outcome has been realised! 

      When any of my clients feel demotivated on a journey of change or lose self-belief, I can help them flip that feeling around in under 5 minutes by simply asking them to walk through all that they have done and achieved so far.

      When you have a plan in place and clear specific actions that you are marking off in a diary or list, then it’s easy to visually remind yourself of your progress toward your final goal.

      Why would you wait until the end to recognise the final result, when you can enjoy the motivation of recognising your progress along the way, as part of your specific plan?

      Having a plan and ticking things off is an easy, quick and a fantastic way to recognise your achievements and build self-belief, which creates the motivation to keep going with your plan and achieve the end result.

      Summary

      Planning is a powerful tool to feel more positive, uplifted and to achieve what you want in life.

      In my experience with business and resilience clients, it is the key to success, happiness and purpose.

      As discussed today, when you create a plan to succeed you can enjoy benefits including:

      1. Avoiding decision fatigue
      2. A greater sense of meaning and purpose
      3. Feeling organised, and
      4. Feeling motivated easily and quickly.

      If you’d like to hone your planning skills, reach out for a good fit call to see if I can help you to live a more purposeful, satisfied and productive life!

      Ready to get clarity on your pathway to success?

      Understanding who you are and what you need will allow your business to thrive! If you’re truly ready to break old habits and get out of the rut I encourage you to check out the Habitology membership.

      Learn more here:

      Posted on

      E#146 Enough!

      This episode is about having, doing and being enough

      If you have ever struggled with being good enough, doing enough, or having enough, let’s unwind that and get to the truth in this episode so you can make peace with these feelings and let them go!

      In this episode, I’ll talk about 
      * Idealism vs realism – Separating the dreamers for the doers
      * Having a genuine desire to help people
      * The search for more purposeful work

      Having, Doing and Being Enough

      One of the common denominators of discomfort is the sense of not having, doing or being ‘enough.’ It comes up a lot for people in business and life, and any of these three ‘enoughs’ can be a roadblock to your success and satisfaction.

      Today I want to talk about the signs that you might be feeling like you don’t have enough, do enough or that you aren’t enough, the results they cause, and how to overcome them.

      Please know that all of these attitudes come from a place of lack or inadequacy. If you think with a ‘lack’ mindset, it will show up first in your self-talk – in other words, the thoughts you have – and that will affect how you feel and act, and the results you get.

      Lucky, these are things you can change. We will talk about that at the end.

      You Have Enough

      Even if you think that you have enough, the internet, media and marketing that’s out there in the world tries to convince you that you don’t have enough – usually so they can rope you in and sell you more stuff.

      This shows up in various guises. 

      For example there is the guise that your home needs to be redecorated and so you need all of the latest trendy colours and styles. 

      Another example is that the clothes that you’re wearing might be “out of date” and so you need to buy some new clothes so that you are dressing in a way that is socially acceptable and ‘on trend’.

      In the business world,  you have all of these people telling you that they have the perfect formula for growing your business, or the perfect way to beat your money mindset issues, or the perfect training to help you to grow your Facebook audience, or that you need extra training to become good at what you do in your profession.

      While some of these things may be true, while it may be good to update your stuff, learn more or perhaps develop some new skills, the truth of the matter is that what you have is perfectly good right now and it probably is enough. 

      When I was growing up, there was a saying that people needed to “keep up with the Joneses”. The Free Dictionary.com defines this as when someone deliberately buys or does the same things as the people around them so that they appear as successful as them.

      Whether it’s about your own lack of self-confidence, or the desire to appear as successful as other people, this sense of not having enough is a huge impediment to you being authentically you and to succeeding and growing as a person and in your business.

      Here’s why. 

      When you are so busy trying to have enough, it means that you are probably collecting or accumulating things that you may not necessarily need. 

      This is where overwhelm starts, and here’s what the signs of overwhelm look like. 

      If you are feeling overwhelmed with your business and/or life, you might be telling people you are ‘juggling a lot of balls’ or have ‘too much on your plate.’ You might not be making time for your own self-care and rejuvenation. Maybe you can’t remember the last time you took a holiday. You might be worrying about not remembering everything in all last year’s training courses and needing to go and learn more stuff. Any or all of these are signs that you have too much going on. 

      RIght now, look around at all of the training courses and books and clothes and things that you have, then imagine how you’d feel if you had to move house right now. What would that bring up for you? 

      I bet you would feel stuck and wonder where to start, or put it off until ‘later’ because the job is too big to tackle.

      If this sounds like you, then you might want to consider listening to my previous podcast overcoming purpose blocks. In that episode, we cover things that get in the way of you being your authentic self and clearing away that clutter so you can define who you are and what’s important to you.

      When you truly accept that you have enough, then and only then you will be able to spend more time making the best use of all of the things that you have. You will get to savor them, cherish them, enjoy them, and make good use of them. 

      In contrast, when you have too many things to worry about, then life and business becomes a tick and flick exercise as you strive to keep up and get onto the next urgent thing.

      When it comes to training, we are constantly sold the fact that we don’t know enough. 

      I recently heard a very good commentary on the Bible as a metaphor for learning.  A religious person doesn’t go out and buy hundreds of different sorts of books and read them in order to develop spirituality. They have one book that they read over and over again, so that they truly know, understand, and embody the wisdom within it. 

      Imagine if you did that with the latest training course that you completed? Imagine if you actually applied what you learnt? How would that change things for you?

      I encourage you to consider what serves you in life and what doesn’t, and to make a list.

      Stop keeping things “just in case.” 

      Then, start getting rid of things that no longer serve you.

      You Do Enough

      The next thing to think about is whether you are ‘doing enough’. 

      Maybe you’re on social media looking at a bunch of happy, successful people who are doing amazing things and living amazing and successful lives, wondering why you can’t have this too, and wondering if you are doing enough to get there.

      This 100% smoke and mirrors. It’s your brain working against you.

      I’d like to illustrate this with a story.

      A few years ago I made a vignette movie, capturing some really great surfing moments from about a dozen surf sessions that my husband had enjoyed. 

      The movie was set to a 3 ½ minute, heavy rock song that created a lot of energy and fit with the carving turns and cutbacks he was making in the surf. 

      We shared the movie with a few people to show the surf highlights from that year. 

      What I found interesting was that a couple of people came back to us and said, “Gee all you guys do is party and surf, doing a lot of stuff, being all pumped up and energetic. When do you find time to work and clean your house and stuff?” 

      Isn’t it interesting that someone could look at 3 ½ minute movie – out of a total of 525,600 minutes in a year – and believe that that was representative of our whole life? 

      This is what we do on social media.

      We see the person who has lost 30 kg and we forget about the months of toil, mental challenge, and physical effort required to get there.

      We see the successful person in business who has 40,000 followers and makes a 6-figure income and forget about the years of toil, trial, experimenting and failure they’ve endured.

      But at the end of the day, doing enough is really just about staying in your lane, focusing on one thing and doing it well and persisting until the end. 

      It’s not about doing lots of different things all at once.

      In business, doing enough is about researching and developing a solid plan, getting advice and help to test and implement it, and persisting until it’s complete.

      Doing enough doesn’t mean that more is better – doing enough means that being selective, focused and persisting in a smart way is better! 

      In life, doing enough is about acting and giving within your personal capacity, and giving as much to yourself as you give to others. It’s finding the sweet spot between pleasure and achievement.

      According to psychologist Chris Skellet, excessive focus on pleasure can lead to guilt and inadequacy, and excessive focus on achievement can lead to frustration and burnout.

      I invite you to answer the question right now and to just give an immediate reaction – do you do enough?

      Although I’m not a betting person, I bet you $100 that you do enough. 

      If you’re not sure, then I recommend that you give your brain the proof – write down all of the things that you do for yourself and others, and for the world. Then ask the question again.

      The truth will reveal itself!

      You Are Enough

      Most people have a deep-seated fear of not being enough.

      Feeling that you’re not enough can show up in your life as comparing yourself to others, buying into feedback from others (no matter what the feedback is), rating your self-worth through your achievements or developing an excessive need for approval or to be liked. 

      If you feel you’re not enough, you might also attach negative labels to yourself or overgeneralise about how terrible, helpless or stupid you are – those sorts of things. 

      And further, if you think this way about yourself, please know that your brain will start to seek proof that it’s true. 

      When someone doesn’t reply to your text, if they don’t return your phone call, if you didn’t get a perfect score on your test, the ‘not good enough’ thinking person will turn those events into proof of inadequacy.

      As I say this aloud, it probably sounds illogical. And it is. The problem is, if this dialogue is running in your head, it’s not easy to see that illogical talk for what it is.

      I coached someone once who said they were no good at following through on anything and they were always giving up. The funny thing was they had just completed a year-long program that they’d persisted with even when they wanted to give up!

      Reflecting that back to this person created a sharp realisation that the belief was not true.

      Now it’s your turn. I invite you to think differently – because ‘not good enough’ thinking will 100% NOT help you to get to where you want to be.

      That is just going to keep you in the cul-de-sac of frustration and misery.

      Stop focusing on perfection, feeling dissatisfied with what you can’t do, and why you can’t do it.

      Start asking a better quality question.

      Instead of asking what’s wrong with you, ask what’s right with you?

      Make a list. Find the evidence of all the strengths, skills and wisdom you have.

      Instead of thinking about how far you have to go, reflect on how far you’ve come!

      Instead of talking about what you can’t achieve and why, talk about what you are determined to achieve and how.

      Reframing

      You might see that a common pattern in these three cases is negative self-talk. 

      It’s your inner critic.

      The way forward is to watch your thoughts, and start reframing those sentences so you can turn your lack mentality into a mindset of adequacy, or even, abundance. 

      Hire a coach to help you if you find yourself falling into a hole.

      I am working with clients on this right now and at times it’s hard for them but boy, have I seen some transformative thinking and feelings as a result of doing the work!

      Reframing is simple, not easy, but it’s extremely powerful and the effect is long lasting.

      Of all the habits you could possibly develop in life, this is by far the most important as it reduces stress, builds resilience and most importantly, builds self-belief.

      When you have self-belief – anything is possible. ANYTHING!

      Summary

      Today I talked about three common ‘enough’ thinking patterns.

      Not having enough, not doing enough, and not being enough.

      They all come from a place of lack rather than abundance.

      And none of them are helpful.

      The way forward in all cases is to develop a habit of thought watching and reframing.

      It is the most powerful and transformative habit that you can develop because it will change the way you approach your life, it will build resilience and it will build self belief.

      It will help you to find your purpose and passion, and to live a more satisfied life.

      If you need coaching support for this important work, hit me up on my contact page.

      I currently have space for three new clients.

      Ready to get clarity on your pathway to success?

      Understanding who you are and what you need will allow your business to thrive! If you’re truly ready to break old habits and get out of the rut I encourage you to check out the Habitology membership.

      Learn more here:

      Posted on

      E#145 Overcoming Purpose Blocks

      This episode is about overcoming purpose blocks

      A lot of people say that they want to find their purpose. They start the journey but end up getting stuck. Why is that? What do we actually need to do to find purpose? 

      Today I want to talk about some blocks that a lot of people face. They might be blocks that are stopping YOU from finding your purpose. I’m going to talk to you about how to work through them so you can finally find your purpose.

      In this episode, I’ll talk about 
      * Finding your locus of control
      * Pleasing yourself and not other people
      * Finding yourself

      What Is Your Locus of Control?

      If you are struggling to find or define your purpose, check your locus of control. 

      Your locus of control is the degree to which you believe that you have control over your life, as opposed to external forces that are beyond your influence. 

      Conceptually, this ‘locus’ is either internal – a belief that you can control your own life, or external – a belief that your life is controlled by outside factors which you can’t influence – that things are all down to fate or chance.

      If your locus of control is largely external, you tend to think things like:

      “It’s too hard to succeed.”

      “The market is saturated, I can’t stand out.”

      If your locus of control is more internal, you tend to think things like:

      “I can learn how to become successful.”

      “I can learn how to become attractive to others.”

      Notice the difference in the language – internal control is signified by sentences that begin with the letter “I”!!

      If your locus of control is largely external, then you have probably always left your purpose to chance or fate, or blocked yourself from considering the notion that you could succeed on your own terms.

      Consequently, you may not have given much thought to what your purpose could be – perhaps your focus has always been on what it couldn’t be.

      According to Psychology Today, researchers found that of more than 7,500 British adults who were followed since birth, those who had shown an internal locus of control at the age of ten were less likely to be overweight at age thirty, less likely to describe their health as poor, or show high levels of psychological stress. The major explanation for these findings was that children with a more internal locus of control behave more healthily as adults because they have greater confidence in their ability to influence outcomes through their own actions. They may also have higher self-esteem.

      What could this mean for finding your purpose?

      There is something you can do right now. You can start watching your thoughts and changing the language to what you can do, rather than what’s stopping you.

      This takes daily work but is worth it!

      It’s going to take a few months, but over time, changing this dialogue will make so much difference to the way you see the world, and possibilities will start to show themselves because you have shifted your focus.

      Try it and see for yourself.

      Create a dedicated practice of intentionally pursuing your future and letting go of the internal dialogue that it’s out of your control.

      Notice what changes when you do this.

      Hire a coach to help you with this if you need to. This is a long game and it is life changing but you might need some support along the way.

      Are You a People Pleaser?

      People I’ve coached who like to put others first often have very little idea of who they are and what they stand for, and consequently what they want.

      If you’ve spent many years trying to fit in, trying to please other people, wanting to be liked, then please know that those things are more outward focused. 

      And if you are trying to find your purpose, it can be pretty difficult if all you have ever done is worry about other people and what interests them and what they value.

      Knowing that this can be a block to finding your purpose is a great thing, because it frees you up to finally start paying attention to what’s important to you, and to what you value, so that you can finally find your purpose.

      Putting others first often means being busy all the time, not sitting still to be mindful and present, and both are great ways of avoiding getting to know and understand yourself.

      The first step – Finding yourself

      Before you can identify your purpose, you need to go on the journey of finding yourself. 

      This is a scary but very interesting and rewarding journey . It is an enriching journey where you get to learn what you like and don’t like, what you do and don’t want, and what’s important to you and what you value.

      You will invariably feel some discomfort as you start to realise that there are people and things in your life that no longer serve you.

      There will be some pushback from people who don’t like the new you, or who are affronted by the fact that you won’t be so focused on them and their needs anymore.

      That’s ok.

      Be prepared.

      If you want to find your purpose, you need to clear away everything that doesn’t serve you in order to find what does. 

      You need to create the space and stop being busy and stop attending to everybody else’s needs so that you can focus on what it is that you want for your life.

      Then, you can truly start to find your purpose!

      Summary

      If you’re stuck finding your purpose and don’t know why, or how to move forward, I invite you to consider some things that might be getting in the way:

      1. Shifting your locus of control to a more internal and empowering state
      2. Pleasing others less and yourself more (get a good balance!)
      3. Start working out what you do and don’t like – who you really are

      If you would like help with finding yourself, I’ll be developing a short course on this later in the year. Hit me up on my contact page if you’d like to be notified of the release.

      Ready to get clarity on your pathway to success?

      Understanding who you are and what you need will allow your business to thrive! If you’re truly ready to break old habits and get out of the rut I encourage you to check out the Habitology membership.

      Learn more here:

      Posted on

      E#143 Just Be Yourself and Be Authentic in Marketing with Natasha Berta

      This episode is about just being yourself and being authentic in marketing with Natasha Berta

      MW: Hi Natasha. So great to see you and thanks for being here on the podcast today.

      NB: Hello, it’s lovely to be here, we’re so smiley. If you’re listening on the podcast, you’re not going to see our gigantic smiles of happiness to see each other but if you’re watching the YouTube version of this clip then you might.

      MW: Now, I just love chatting to you and I think a lot of people listening to this would have heard our last session. But can you just introduce yourself just in case there’s a new listener that doesn’t know how awesome you are.

      In this episode, I’ll talk about 
      * Marketing
      * How people think and handle their marketing

      NB: Oh yes. I have a little tiny marketing agency called Connected Marketing which I’ve just branched into having a team in the last couple of years and it finally just felt weird to not just be called Natasha Berta anymore because I was saying I was doing things but actually just was helping so that’s exciting. And I would say that I mostly focus on our online presence. And so by that, I mean your website or your social media or however it is that you connect with your audience and also growing your audience and I love doing that with Facebook ads. Jess helps with things that people don’t want to do like turning their blog in 250 million social media posts and spreading them all around the universe.

      And what else do I mean? I love email marketing. I love all the tech of marketing I would say, mmm, that’s the bit you all hate. That’s why I’ll get you guys and your team to do my stuff.

      MW: Yes, I hate all that stuff.

      NB: A lot of people do not like it and no wonder because it’s like minutiae and you just want to get on and do your work, like your zone of Genius stuff.

      MW: Right. And I guess anyone listening to this podcast is going to be like me and think I’ve got to create posts and what a drag. So I make sure I put your details in the show notes.
      And so, we are going to get a bit ranty today, right?
      NB: Probably we’re going to talk about that old, imposter syndrome, that all that old judging yourself, comparing yourself to other people and say “well, why do you think you have to be like everybody else out there?”
      What’s your first thought when you hear that, if you don’t have a strategy, you’re going to be like a little boat in a big sea just getting tossed around. You know, like the times that I get that, I imposter syndrome, like “what should do – this or that is” when I don’t have a proper plan and then I’m very vulnerable to, you know, marketing of people trying to sell me things or I’m taking advice from multiple people and just getting really confused and I would say it’s so important.
      It doesn’t mean you have to do what I say or you have to do what Mel says, or you have to do what any big-name person says. It’s just that you should choose one and just give it a red-hot go for, probably at least three months, maybe 12 and that when I have a strategy, I feel so impenetrable.

      I see people’s marketing and I’m like, it’s like an Iron Man suit or something. Like I just, it just washes off me and I don’t feel any compulsion to leap at it. I might look at what they’re saying and be interested but it’s so easy for me to resist because this my plan is to create a bunch of small courses and to leverage my business through selling courses on a one-to-many level. So I’m trying a different kind of leverage. I’ve tried a few different things and this is my year of making little courses and selling them one-to-many.
      So because I know that that’s my strategic move for this year, there have been a couple of funny things. Like I saw the Big Shiny tender for the $5,000 website or $15,000 pitch to someone and I start with her for a few days and I just thought, actually no – I’m doing this course thing, if I start bridging out and getting distracted I’ll go off course.
      And then my, my strategic plan hasn’t gone as well because I diluted my attention. So, I feel really excited that this year, I’ve got a fantastic strategy that I’m in love with, I’m fully committed to, and yeah, I’m undiluted.

      MW: Funnily enough, that’s my strategy for this year.
      NB: I think it depends on what stage of business you’re at. So, I think it’s helpful to build up one-on-one clients first.
      MW: Absolutely with one-on-one first.

      NB: And then once you’re fully booked this, an obvious next step is to scale and grow.
      MW: And I think the other thing too, is that it’s easy to get wrapped up in somebody else’s success. But you also have to look at your own things. Like I see so many people go “I need to have a Facebook group and I need to be in there every day and I need to learn how to do that.” But if you hate Facebook, you’re going to hate showing up for work every day and it’s like, why do you have to be like everyone else? Why can’t you just do it your way? Like for me I’ve figured out what I like to do is podcast and turn that into a Blog and have your team, put it out there on social media as snippets on Facebook, LinkedIn and Instagram. So that’s what I do. And I lead people to an information session or a free call.
      I’ve stopped doing my email newsletter list which some people might say, oh, that’s terrible, but I’m doing it my way and I’m going to roll with it for the next 12 months and see what happens.
      NB: I’ve just posted about this last week on social media as well, especially for people who either have another job and then their coaching or consulting little baby business is sort of a side thing or if you’re a mother and any kind of business of your side thing, you can’t follow certain people on social media because they don’t have kids or they don’t have a side hustle, they have 40 to 60 hours a week to dedicate to their business baby and you simply cannot achieve. What they can achieve in half the time with this psycho-emotional pressure of this other thing like for parenting.
      It’s very intense having other people in your life and if you have another business then you’ve got or, you know, or a job, you’ve got all those people take your energy as well. So it’s just noticing what’s your energy resource of time or money and making smart choices with that and just turning some people off like you just have to choose not to follow certain people.
      Now, when I think certain people, I just scroll past. I’m like, I like you. I love you. I dig what you’re doing but you cannot serve me right now. It’s going to mess me up if I try and take your advice.
      MW: So that’s a really important point that you’ve kind of touched on a couple of times now is that you’re clear on what you’re doing. And you’ve got to keep that front of mind and let that guide your decisions as in, “No, I’m going out of my lane if I follow that person know I’ve got a switch that off. No, I got to stay focused on what I can do.
      NB: And I think a key piece that backs that is the business Vision which I know you are so good at covering like I’m really clear about what kind of business I want. What kind of days I want? How sustainable? I want my business life to be?
      Two years ago when I would do business Vision, it would be really vague and I just didn’t get it, but I guess after a long enough in business, you have enough days where you’re cracking your own whip, you’re not eating, you’re not exercising, your burning yourself out that you come to a point where you’re like oh that’s my vision for my business is actually to feel good to eat well too, rest myself and for it to be sustainable.
      And something that I actually want to even do next year.

      MW: That’s such a good point and you know, you wonder why do people fall in the hole? When you create a vision at first and you’re not familiar with meeting your own needs, even like health and wellness coaches, who know this stuff, still do it, right. But they’re comparing themselves with people who’ve got a 10-year established track record in business and they go “I’ll never be that person.”
      But it’s like any other part of health and wellness. It’s like somebody who wishes they could lose 30 kilo and they’re comparing themselves with a size 8 person or somebody that says, oh, I wish I was fit as that marathon runner. They’re just looking at the end result after hours and hours and hours of persistence and hard work.
      And I think that’s that important part of the vision is to say, maybe I aspire to that but what I want to achieve now, and what I need to do to get there, what a my strengths like, you can definitely learn by the way, somebody else does something but you don’t have to follow their exact process to the letter and like in health and wellness coaching, we say, oh there’s no cookie cutter approach.
      And yet when it comes to marketing and business, everyone wants to follow a cookie cutter approach, it’s so funny.

      NB: Well, that makes me think of that like weight loss as a metaphor. It’s like everybody has a different Constitution. Like I’m only five six but I weigh 85 kilos. I’m not that fat honestly at the BMI just the nightmare for me. But even if I lost 30 kilos, I would still just look like I would, I would still just look a lot like this, you know, like maybe my tummy and my bum would be slimmer. My face would be a tiny bit slimmer and I’m just never going to be a size 8.
      So business-wise, if I look at someone who’s really great at networking, who’s really extroverted, who has loads of time and just loves going and hang out, who’s got all the fancy frocks? Who’s just that kind of front person. Like, constitutionally I’m not like that, like, I’m really sensitive. I’m probably a little bit introverted and I know what I need.
      I need lots of downtime and my digestive stuff gets in the way of me like, you know, because I’ve got some gut healing stuff to do or, you know, I’ve got food sensitivities or whatever. So in the same way like yeah I don’t know I guess if you look at someone who’s doing well and you want to align your vision with that, I guess it’s worth doing that kind of Abraham Hicks thing. Whether you’re into that or not of like you know they say we’re just out and about and we’re just kind of information.

      Yeah, look at someone who’s famous and rich and has a great business and you sort of want to collect them into your life like in, you’re going to sort of register that like that’s part of my future Vision.
      It’s worth being super specific and just noting like oh which bits are really actually achievable. Like if I don’t have a 40 hour a week, ten thousand dollars a week business does that can that actually fit inside my life container with me the way I am? Like,
      That person’s possibly constitutionally quite different to me. So yes, notice what they’re doing and pick like cherry pick the bits of their life, that you really.
      MW: Yes, yes, absolutely. And it’s so funny. I recently went to Grace Lever’s doing weekend because someone said to me, you could totally do what Grace does.
      And I thought, well, I’ll see what she does. And it’s this huge production. This huge event with a team and three or four hundred people online. And a lot of selling and while I can see the appeal of the business and how it works and what she’s able to achieve, I’m not that person and I don’t want to do that.
      And I think a lot of people get stuck in “I should be like this, and I should do it like that, and I wish I was like that person.”
      But you also have to be honest with yourself and go I’m not that person. Yeah, I mean, and I can do that, like, I actually don’t want that.

      NB: I reckon you’re actually smarter than her at least and like, at least, as good as hers. And, and so, maybe that’s what the person has seen. They are seeing some kind of echo of that. Your advice is as good or better than hers, but that doesn’t mean that you have to be her.
      NB: One thing I learned was when I was doing Kate Bush dancing a few years ago. So fun. So you’ve got like 20 or 30 women in a room together all doing the Wuthering Heights choreo and she split the group and she said okay so half the group will perform in the other half could watch them.
      So I was in the first group to perform and I was the whole time just thinking that because you can see yourself in the mirror is I’m so stumpy, I’m so lumpy, like like the way I move is not like Mica led the dance persons like, I don’t know if mines really that good.
      And just all the self-talk of performing and just hated it and sat down and watch the other people. And then I noticed that each woman has her whole own beautiful way that they dance, and it’s not like Mica. But each woman, like, I just cried. I just cried and I cried because I realized that the way I take in information and the way I am body in this life and then the way I express in this life is as each of those women and we all contain that like we are all a very unique filter that ingests information and then creates it and expresses it out in such a moving and beautiful and wonderful way.
      And we don’t have to be or it’s just actually not possible or desirable to try and fit in someone else’s frame. It’s just gross.

      MW: It’s true. And as you’re just describing that I was thinking about the people that you naturally attract and I do honestly, believe and what I teach in my passion to profit program is start. They’re like, who are you attracting? Who are the people that are naturally drawn to you and resonate with you? They’re the ones with the similar personality or the complementary personality, the shared values, are the people that are going to buy your stuff?
      If you’re trying to be somebody else, you’re not going to attract those natural connections. You know, you need to be yourself and be authentic.
      The best marketing is authenticity, is my catchphrase, and, and you’re going to get those right people because, you know what, Brooke Castillo says. You can be the juiciest peach in the bowl, but some people like bananas.
      NB: So, stop trying to pretend to be a banana and be a juicy peach December. That makes me think, you know, I’ve seen some people lately and I know what they’re like in real life and then I see their videos on social media. I’m like, why is she acting like that?
      And I think I got a couple of friends and a client who does that and like why is she talking like that? She never talks like that in real life and it just confuses the crap out of me? And I think yeah, what are you going to attract? If you show up like that, like that’s not you. That’s not the you that I know.

      But then I know that there are these hurdles particularly with marketing oh you need to do video. Yeah, you need to do video but you know, maybe there’s other ways like if you’re a great writer, maybe there is another way you can get around it. Because if you’re not able to embody on video just as your natural self, I don’t know how that’s supposed to work and I know my first video was in a Facebook group and I could not stand it. I literally wanted to delete it straight away and then we’ll how do, you know, don’t delete it because I had cut. I was a mummy. I was thinking the mummy and I had piles of washing behind.
      And me, and I could not stand to listen to my own voice. I could not stand my own physical appearance, like it was just a visceral and I got through that. And then I posted my first public video and a troll, some trolled me. And he said, you know, the reason I left the city, you like a parasite on the face. Okay, I’ve heard about this because I was in a supportive business group and I’d heard that if you start getting trolled on your videos, it’s a good sign, it means you’re showing up, you know, don’t take it to heart. So gratefully, I mean, it still hurt, but greatly I was able to kind of divest from that instead of clean. Just kind of set that free, but there were definitely hurdles but now I’ve just done so many videos. Like, sometimes it’s, I don’t even care how it sounds.
      Sometimes, I watch my own videos back and I listen to myself and I’m like, that’s pretty good. Like now, I’m in a place where I’m really okay with it. Plus I have a video on YouTube that has 50,000 views that is me with wet hair hunched over with all my jowls with bluetac photos in the background and it’s had 50,000 views.
      So I’m like, okay you it really is about the value that you give and that video is how to put faces in circles in canva. If you Google that might come up and it just literally gives people the information that they need in that moment. So, you know, people could check out our how to blog to grow your business course.

      Think about their SEO and think about what are the things that people are typing in because that can be a great way to just organically get some people to find you. If you know what they’re asking for, you can create content to slot that in but where I was going with that was a bit of a little segue little appendix and coming back to the intestine of the conversation.
      MW: You were talking about video and I did want to add to that. That audio is just as good. Like, there are so many people that listen to podcasts on the way to work and staff and while they’re walking and if you have an awesome voice and you love talking, why not do that instead? I mean, we both know somebody that hates being on video, but loves doing podcasts.
      Actually it’s not me because I’m on video and I love video but we know somebody you and I and she doesn’t actually do a podcast but she does audio really well.
      NB: That’s right. And that is the key piece. Really easy with content. If you’ve got one piece of content, you’ll be amazed what we can tease out of that. Even if it’s a three minute audio that we can get tons of social media posts out of that.
      There’s this great app called headliner. That will turn audios into little videos so you can actually turn audios into videos. I mean it’s not you it’s just a static photo with an audiogram over the top like a wavegram and that makes it a video and it still gets great reach, the robot loves them because it thinks they’re a video. So yeah you don’t have to get on video but you do need to find a way to share your Juju.

      Like all the good things you have to do is to find a way to share that consistently. I mean you just showing up on the regular really moves the needle. Hmm.
      MW: And also, getting on the stage a little bit too. You know, you can submit an article to Mamma Mia online. If you are a good writer and you get a bigger audience there or like Sarah Rusbatch has done some ABC and other radio interviews, a lot of people listen to the radio.
      I’ve done radio before, as well. I had a Weekly Wellness session on our local radio station here in the country and people would come up to me in the street and go “Oh, you’re that person on that wellness segment.” You get in everybody’s ears, in their brains.
      Even though videos really popular people have busy lives, I can’t sit still and watch a video.
      NB: Yeah, it’s very difficult as a mother and I would say, like, I’m just reading them how to break up with your phone, and there are people who they don’t want to be on social media.
      I mean, I never really wanted to in the first place. It was my work. I’m happy to do it for work. But in terms of how I receive information I might read your blog, you know, I might be more inclined to read your email then to find you on social media now, so it’s worth knowing that you don’t have to do the social media thing.
      Leonie Orson, who is massive, recently just quit social media and I mean, she’s already very established. So I feel like she’s in a different position.

      MW: Yeah. You could definitely make it work.
      NB: It doesn’t have to be cookie cutter there. It’s a big fat experiment. That’s what nobody wants to hear.
      You need to try something, but give it a good chunk of time and then re-evaluate and go again. That’s what I do. That’s what you do.
      MW: I built my first coaching business face-to-face, without anybody looking at my website or social media. It was all talking to people. And it’s the quickest way to connect because you’ve got all the benefit of the visual cues and the body language.
      And if you’re afraid to get on video, get out there in person and talk to people and I guess the, you know, the common theme we’re coming to here is you have to kind of know who you are and what you stand for and build up a level of confidence to put yourself out there, whether it be online or in a blog or face-to-face.
      Like I’ve met people who say I’m so terrified about posting my first blog and what happens when people read it? And as we know, you’re on page 7 million of Google and no one’s going to see it anyway until you share it.
      NB: I can totally relate and I started writing a bit more now and I’m coming around to writing and I think there’s loads of options, and you know, if you need a safe space, what can be nice is to share a blog, or your first piece of content with just a few trusted colleagues or friends but maybe don’t send it to the wide world. If you are feeling really tense and I think that’s the thing.

      You break down those barriers with little achievable steps and then actually your body realizes, I’m not going to die. Like I’m not in the savanna. I know I am not actually going to die and once you’ve done it a few times, then you just kind of ease up about it and you know that you’re safe and you know that it’s an okay thing to do here. And it’s, you know, it’s also that evolving Journey. Like what works now you might get sick of it. Like I did a lot of email list, newsletters and then I went actually, this is hard work for me. I don’t want to do this.
      MW: It means a learning experience, the whole thing. Think about what you were like when you were a kid, I don’t know about you, but I was incredibly shy and I didn’t want to speak to anybody or be seen by anybody. And I’ve had to do a lot of work to overcome that, but I went to Melbourne last week and did a pitch in front of a room full of people and I loved it – so good. I just thrived on the opportunity to do it and I thought, wow.
      Remember if I took my ten year old self had looked forward and said, what are you going to be doing in the future? I never would have guessed that.
      NB: Yeah. And the other thing that came to mind for me is like, if you’re 30, you have enough life experience to help anybody who’s in the early 20 years, mid-20s, you’ve got enough experience to help anyone who’s in their late teens. Like wherever you are, you have already got enough experience and like, even before I had a Commerce degree, I had enough life experience.
      If I’d known I could have totally just become like a personal transformation coach or something. We all are sitting on a ton of knowledge and care and love and ability to support other people. And that’s really valuable and it’s what makes you, YOU.
      Your unique life experience and your interpretation of that and how you process things and how you overcome challenges, that’s what people buy at the end of the day, right?
      They believe you to be credible because you have these skills and strengths and experience. And I think also, there is an energetic resonance there. Like, you call it, the, what do you call it?

      MW: The high chemistry clients.
      NB: There are people that just need to work with you and you could almost like, be teaching them to make bread or you could be teaching them to change a tyre. It kind of doesn’t matter because you guys just need to hang out. There’s some kind of catalyst for change in your relationship and quite, possibly leave for both of you. So yeah there’s lots of levels you know the way we need to hang out with each other that’s often where the niche is.
      MW: A lot of people think about or teach that you should start with a niche and then drill down and I think it’s totally reasonable to say instead, “who’s the person that you love being around?” and then to go and see what all these people have in common that you can help them with. Because ultimately, why would you want to work with people that drain you?
      NB: Exactly. And nobody wants that. There are those right people in your personal connections that you could give a free session to who would write you a testimonial who are already high, chemistry people in your life that would love to help you. And yeah, so you’ve already got six potential clients, just, you know, even if you’re a pretty low-key person.
      MW: I think we just solved the problems of the world to know that was gonna happen. Now it’s easy to be captain hindsight to look back and say these are the things that work but I guess from our experience we’re saying to people at the beginning of that journey or who are trying new things, just do it your way, give it a good crack given enough time and get help if you need and especially get help from Natasha Berta at Connected Marketing.

      NB: I’ve got heaps of cool courses now on like all good things for newbies as well. I just doing MailerLite and MailChimp at the moment and it has been really fun – I’m excited.
      So, I’ll be polishing all of those up and rehashing, some old Instagram, and it’s just actually been really fun. Just talking about little nibbles of things.
      MW: Super fun, bitesize learning to empower your growth.
      NB: Oh, I need your copy team!
      MW: Thanks so much for making the time today to catch up!

      Ready to get clarity on your pathway to success?

      Understanding who you are and what you need will allow your business to thrive! If you’re truly ready to break old habits and get out of the rut I encourage you to check out the Habitology membership.

      Learn more here:

      Posted on

      E#138 Three Ways to Feel Confident In, and Connected With, Your Business

      This episode is about three ways to feel confident in, and connected with, your business
      .

      A lot of startup business owners lack clarity in the beginning, feel uncertain about their performance at times and start to question themselves. And the same can be true for seasoned business owners! 

      I want to share three ways to feel confident in, and connected with, your business.

      In this episode, I’ll talk about 
      *Spinning Your Wheels? – Get the traction that you need to head in the right direction
      * Ground truth your thoughts – Observe and check for accuracy
      * Be of service – Flip the switch towards your success

      Spinning Your Wheels?

      Have you ever felt like you’re spinning your wheels in your business and not really getting traction, not really going where you want to go, not sure if you’re heading in the right direction?

      I felt like this at times for sure, as have many of my clients. 

      You can tell you’re in this state because you’re asking yourself things like, 

      “Am I doing things the right way?” 

      “How can I get more customers?” 

      “Am I doing a good job at giving people what they want?” 

      “Why is (other person) doing so well, when I’m still struggling?”

      I’m sure you can hear the lack of clarity and confidence in these types of questions.

      Having coached many clients around this, I know that when you feel like this it might mean you’ve been distracted from your goals, have become disconnected from your vision, or have lost confidence in yourself and you are questioning your focus.

      Now think a little deeper. What do these sorts of thinking patterns tell you?

      Simply, that you’re spending too much time in your head, and not enough time in real life collecting evidence and celebrating successes.

      Does that resonate?

      That’s why this discussion is so important. If you’re too much in your head, then you need to do something to ground yourself and get back on track.

      And the  best way to ground yourself is with a bunch of FACTS.

      If you start to pursue facts instead of fears and thoughts of “what if”, then you are more likely to regain clarity and reconnect with your sense of purpose, simply because you’ve stopped second-guessing yourself and have sought concrete evidence that’s staring you in the face!

      The three things I will share now will help you to get out of your head and re-focus on what’s important in your business, so you can feel confident in and connected with your business.

      1. Ground truth your thoughts  

      Ground-truthing means making observations to check for accuracy. This is something I did in my career as a scientist. 

      We would create a hypothesis, then go and get actual data to see whether we could prove or disprove the hypothesis. 

      The great thing about ground-truthing is that it is 100% free, and it is a really easy way to bring yourself back down to earth.

      There are two simple ways you can ground-truth your thoughts.

      Firstly, find a networking group or a social media platform where your niche client hangs out, and check in there regularly (at least once per month) to observe two things:

      • What their problem is
      • What they want to achieve and why

      Just talk to people, or read a selection of comments!

      Doing this as a regular activity helps you to reaffirm that you are targeting the right niche, that your marketing messaging is on track, and that you are focused on the right thing. 

      Secondly, you can pull back and reflect on what is going on for you

      Is your work still aligned with your niche and ideal client – and your own values? I suggest at least once per month, reflecting on:

      • The why behind your business
      • The type of person you are attracting
      • What your shared values are.

      When you do this, you remember why you started your business in the first place. You check that it’s still valid and relevant. 

      You make sure that you are attracting an audience that is aligned with your values. If you’re attracting the wrong type of customer, then you can go back to your marketing and look at the messaging, the offer and other aspects to correct things.

      Every business owner should know that this research and reflection is an essential, ongoing activity that helps you to stay abreast of customer opinions and market trends so that what you’re doing stays relevant and meaningful.

      Also, if you want to be a lighthouse for people in your niche, you need to stand firm in your own beliefs. So your job as an industry leader is to check in with yourself and remember why you’re doing this!

      If you do these two things, you will be constantly ground truthing your thoughts, feelings and reality and making sure that you are on the right path.

      2. Review client results

      Years ago, I went through a period of helping a lot of my friends to write their resumes and cover letters as they applied for jobs. Many of them lacked confidence, but by the end of the session, after reflecting on all their achievements, they realised all they were capable of and felt way more hopeful about getting the job they were applying for!

      Business owners can lose confidence in their business because they have forgotten about all the value they have created for their clients. 

      The lesson is this: reflecting on past success reminds you of your value and that you offer to the world.

      You can reconnect with your value right now by reflecting on what your clients have achieved as a result of working with you.

      But there is another important reason to reflect on success – that is, so that you can make sure that your marketing messages are still relevant.

      Remember that, no matter what you’re selling, people buy results, so your promotional messages need to speak directly to the results that people want to achieve. People want to know that what you sell really works and is worth spending money on.

      One of my students in my Passion to Profit course was recently telling me about some market research she did. 

      She was asking people if they would buy a coaching program like the one she was developing. And the person said, “Sure I would buy it if I could be guaranteed that I would get results.” 

      Now while you can’t necessarily guarantee people’s results, you can guarantee that if they do everything possible to achieve that result, that they are likely to do so. 

      In any case, we can see how important the achievement of results is to the customer who is buying. 

      They’re not going to buy something from you for the fun of it, or out of the hope that it could make a difference, or for general interest. You’re not in the business of educating people – you’re in the business of transforming lifestyle habits, thoughts and actions.

      If you need help with this, I will be covering a simple method to get your wording right, called the end point method. It helps you to work out if you’re describing your services in a compelling and attractive way. Stay tuned for that.

      3. Be of Service

      There is one last thing that will truly help you to feel confident and be more connected with your business.

      Flip the switch – instead of focusing on your own fears or discomfort, simply focus on being of service to others.

      If you master this, you will be successful. There are two ways to look at this.

      Firstly, to be truly successful you need to become very good at what you do.

      If you put your heart and soul into practising your craft with people and focusing on doing the best job that you possibly can, and improving through interactive feedback with your customers, then you will become known as somebody who cares, and somebody who can help people get the results that they want.

      Secondly, the better you can build rapport and genuine relationships with people, the more successful your marketing will be, and the quicker your business will build.

      It’s no secret that every business is only as good as the relationships it’s built on.

      So if you focus on exceptional customer service, being caring and empathetic, and connecting with people where they are at as part of your marketing, then you will feel confident and connected with your clients and your business..

      The great thing about these two skills is they take your focus off you, yourself, your perceived shortcomings and your fears.

      By being extremely curious about your customers, and what they need and want, and how you can help them, you will quickly forget about your own fears and start to really build strong relationships with the people that matter most in your business – potential customers.

      I will go into depth on these in another episode as they’re pretty important!

      Summary

      If you’re struggling with imposter syndrome, have lost confidence or are feeling disconnected from your business, then please know that there are three solid ways you can regain that confidence and connection in your business.

      Today I discussed three things you can do to get there:

      1. Regularly ground-truth your thoughts by investigating what you and your audience want, and whether you are aligned,
      2. Review client results to remind yourself of what you have facilitated, and as an added bonus, to get your marketing messaging right, and
      3. Be of service – hone your skills in servicing and connecting with clients, so that you can become highly skilled, admired and sought after.

      If you need help, get in touch!

      Ready to get clarity on your pathway to success?

      Understanding who you are and what you need will allow your business to thrive! If you’re truly ready to break old habits and get out of the rut I encourage you to check out the Habitology membership.

      Learn more here:

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      E#135 Transitioning From Job to Business

      Melanie-white-135-transition from-job-to-business

      This episode is about taking the big leap and transitioning from job to business.

      Hi there, I want to talk to you today about changing your career. And not just changing your career, I want to talk to you about leaving your job and transitioning into a business.

      It’s a huge shift.

      And I want to talk about four things that you have to do to create an easier smoother transition. When you’re going from job to business, think about if this job feels safe and secure. All you need to do is show up and go to work. Somebody else is doing all the hard stuff behind the scenes. They’re making all of the plans. They’re doing all of the marketing for you. They’re doing all of the nitty-gritty admin stuff that needs to be done in the business. They organise your workplace, your pay everything else that happens in your job, all you have to do is show up.

      In this episode, I’ll talk about – 
      * How to minimise financial pressures in your first year of transition 
      * Going from job mindset to business mindset
      * Strategies and plans to make your transition as smooth as possible

      So when you go to your own business, it’s a totally different ballgame.

      Before running my own business, I was employed as a scientist in various jobs. I worked for a university for a long time, I worked for the government in various roles. And I was invited to join a start-up environmental consulting business when I was working out of the university. And it was me and another guy, and we co-founded that business. And we eventually grew it to 40 staff where we’re providing employment for 40 people, which I was really excited about.

      But let me tell you, by the end of that role, I wasn’t doing much science, and I was doing all business management.

      Coming from all of those different jobs that I’ve done, gave me a lot of variety. And I thought I understood how a business worked. I thought I understood the systems.

      But it in no way prepare me to run a business from the ground up. We did jobs in that business that used our respective skills. And in the beginning, as a partnership, we looked at what we were both good at.

      That worked really well for a while.

      Then we started hiring people, which was really interesting because it meant he had to start bringing in more work to keep everybody going to keep everybody paid. So we quickly learned how to recruit and how to hire and how to interview people as well. It was a hard slog, but I learned a lot and it was great having somebody to share the load with fast forward 15 years from then, and I was moving interstate and starting in my own business again. But by myself this time, I was used to having an admin team and an office manager and an HR team and an IT support contractor. And all of those people doing all of those things.

      So suddenly, it was a rude shock to go from hero to zero where I had to do all of those things myself. But I learned a lot of lessons. And additionally, because I had succession planned myself out of my own business, I had a lot of skills to help me transition back into a business into my new role. And that transition process gave me a lot of thinking time I had a financial buffer and I had the security of income. So that I could take my time to figure out how I wanted to work and who I wanted to work with and how I was going to set my business up. And that’s what I want to share with you today. Really, I mean, I see now a lot of people who are just sick of their jobs and their careers and they want to do something more meaningful but they don’t realise what it takes to move out of that done for you environment in a way and into running a business. And they might lack confidence or courage or skill or all three of these things. So that’s why I wanted to create this episode because it gives you a chance to see exactly what’s involved in transitioning from a job to a business. And to give you an example of how I did it so that you can make it easier for yourself. I want to walk through four steps with you.

      The first step is creating a financial buffer. And this was the first thing that I did, I wanted to have at least a year’s worth of income up my sleeve. So I could take my time to understand any market that I was moving to and get my business set up with any sort of pressure.

      Listen to the whole episode to hear how I took the leap from job to business.

      Ready to get clarity on your pathway to success?

      Understanding who you are and what you need will allow your business to thrive! If you’re truly ready to break old habits and get out of the rut I encourage you to check out the Habitology membership.

      Learn more here:

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      E#133 Why (and How) Does Coaching Work?

      Melanie White E#133 Why (and How) Does Coaching Work?

      This episode is about Why? (and how) does coaching work?

      Today I want to talk to you about why and how coaching works so that if you’re having trouble explaining it to your clients, you can get some ideas from this episode, and maybe make your own video or blog about it. Or maybe you just want to send your clients directly here to listen and learn how it works for themselves.

      I’m going to walk you through a list of things that you get from working with a coach and then give a simple explanation of how the process of coaching actually works.

      And give you a few simple hacks to help you tackle issues like how to get a good night’s sleep and wake up feeling refreshed and energised and more productive at work. Or how to help you when suffering from stress and anxiety, a sense of physical tension in their body and wish you could just feel more relaxed and calmer.

      As you can see, there are lots of problems out there that people wish they can solve.

      In this episode, I’ll talk about – 
      * Helping your clients understand how a coach can help them
      * The science behind making significant life changes
      * Tools and techniques to stay focused and motivated

      And maybe you think the problem is that you can’t do it, or you don’t have time, or that you don’t know how to do the right thing, or you don’t know where to start. But the real problem is, you don’t have the right structure, support or accountability to make a change.

      You don’t have the systems to get it right. And that’s where working with a health and wellness coach can help you.

      I’m going to talk about the word coach in this episode. But I want to be clear that I’m talking about health and wellness coaches, specifically, who are qualified and certified to work in the area of health and well-being habits. Now let’s talk about some of those benefits that you get through working with a health and wellness coach.

      And the first one is focus.

      Let’s face it, very few people are self-motivated, and most of us are busy. So one of the key benefits of working with a health and wellness coach is that you’re creating a commitment to dedicate enough time to give enough focus to a certain area of your life for long enough that you can automate a habit for two or three and get the results you want.

      Think about it, you get fired up about starting an exercise programme or an eating plan. And you get all organised and you get off with a bang. And then invariably, life gets in the way you get busy. You feel a bit guilty because you’ve missed a couple of things that you were intending to do and your best intentions go by the wayside.

      You just don’t persist for long enough to form the habits. And so that’s what I’m talking about when I use the word focus. It’s your commitment to the coaching programme. You end up forming a relationship with somebody who can help you to stay focused for a discreet amount of time, eight weeks, 12 weeks, 16 weeks, six months or 12 months. And it’s long enough attention that you will cement a couple of habits into and make a significant difference to your life and get the results you want.

      Listen to the full episode to learn how to cement habits and get results.

      Ready to get clarity on your pathway to success?

      Understanding who you are and what you need will allow your business to thrive! If you’re truly ready to break old habits and get out of the rut I encourage you to check out the Habitology membership.

      Learn more here:

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      E#132 One Easy Way to Get Chemistry, Clarity and Confidence in Your Business

      One Easy Way to Get Chemistry, Clarity and Confidence in Your Business

      This episode is about one easy way to get chemistry clarity and confidence in your coaching business.

      I’m going to share a simple secret with you.

      I’m going to share the story of how to do market research, why it’s so important, and how it helps you to understand your niche, feel totally clear about what you do, and confident to promote yourself. It is 100% free, and it’s low risk.

      So what are you waiting for?

      This is the tool that can rocket fuel your business. Let’s explore market research. Now you might have heard the word market research come out of my mouth and gone.

      Boring Is that all?

      But let me just say it’s a super powerful tool.

      So what is macro research?

      In this episode, I’ll talk about – 
      * A tool that will rocket fuel your business
      * How & why you should be doing market research
      * How knowing your niche can improve your relationship with clients

      Well, it’s simply asking coaching style questions of people in your niche to find out what they want? what they need? what they like? what they don’t like? how they feel? and those sorts of things. You’re looking for those emotional highs and emotional lows to get the truly most important things they want. And the things they really don’t want.

      If you really want to understand how they feel and capture their exact words. This method is going to give you so much information. And most people in business, don’t do market research or don’t do enough of it. But let’s face it, as a coach, you know that your clients are the experts in their own lives.

      If you’re truly a coach, then you’re going to do market research, it totally makes sense. You don’t know exactly what they want and need using their words. And you need to be able to market and advertise your services in a way that captures their attention. So you have to use their language for that. I’ve been doing some market research lately for a role I have with philia medical device company. And it’s been super insightful. And I thought why not do an episode on this exact thing so that you can enjoy the benefits too. I want to share some key lessons with you so that you’re really clear on what to do and how it works.

      Let’s talk about how market research actually works. It’s a no strings attached conversation. It’s a coaching style. And you’re speaking to people who are in your niche, not just anybody, but people who you think you might like to work with on a specific type of problem. So that could mean that you’re talking to friends or family or colleagues who are in the right age group, the right demographic, the right profession, maybe they have the right character traits or a similar sort of problem.

      You need to start to narrow it down a bit and capture those same sorts of people. Start listening to find out how.

      Ready to get clarity on your pathway to success?

      Understanding who you are and what you need will allow your business to thrive! If you’re truly ready to break old habits and get out of the rut I encourage you to check out the Habitology membership.

      Learn more here:

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      Episode 116: Explaining Your Coaching Services with Fiona Cosgrove

      Talking about Health and Wellness coaches is a quite a hot topic right now, and this week Fiona Cosgrove and I discuss a few key question to help listeners really get clear on who they are, what they do and how to distinguish themselves.

      Topic: How does a health and wellness coach would distinguish themselves from a psychologist, counsellor or a therapist?

      Discussion: In these categories of people, these people work mainly on past issues  and how the past influences the present.  They are trained to work in many situations, but they are not trained in health information and lifestyle related behaviours.

      There is a difference in the balance of power between client and professional, comparing a a health and wellness coach to the professions listed above.

      Sharing or giving knowledge rather than prescribing.

      Commonly people do have past issues that they want to talk about, and coaches don’t necessarily ignore those issues, but it’s not what they are trained to do.

      Health and Wellness Coaching is about helping people avoid getting sick in the first place. We help people maintain their mental and physical wellbeing. We collaborate and support . If we are expert in anything it’s in healthy habit formation.

      Health and Wellness Coaching is about:

      • creating a preventative space,
      • maintaining and improving habits
      • working in a collaborative and supportive way specifically about changing habits.

      Topic: What if a friend questions the validity of the coaching profession?

      Discussion: It’s quite common to encounter this kind of scepticism at the moment, as this is still a relatively new industry.

      The first thing to do is to draw back on our coaching skills. Thank them for sharing, and question them – “what do you know about coaching?” Listen to their response, and then explain that as health as wellness coaches our role is to support our clients in lifestyle change. Changes they choose.

      So many people struggle to make simple changes that will improve their health and their energy, and yet they lack confidence to make those changes. Our job is to help people believe in themselves and work out simple truths about their own lives. We help people explore, gain awareness of what’s important to them and what they want to do about it.

      We don’t provide motivation, we simply support people along the way. It may be the first time someone actually believed in their ability to change, and that belief is hugely powerful.

      Topic: Qualifications

      Discussion: As a new industry, the area of qualifications can get quite murky. Some “coach” training isn’t actually what we are describing; it’s just misuse of the term. But standards are now being developed internationally, and memberships that hold coaches to stringent standards. In the US there is Board certification, and in Australia we have HCANZA. This means that coaches can assure their clients of their professionalism and awareness of the scope of their practice.

      Any credible profession has an industry body, an association and infrastructure around quality and training, and Health and Wellness Coaching now has those things.

      How do we position coaches from Allied health professionals like dieticians and exercise physiologist?

      Allied health professional is the person who prescribes the treatment plan. Health and wellness coaches do not prescribe those things. We share information on safe quidelines, if we think the client may benefit, but we do it gently and we give the clients choice.

      What we try to do is find out what the client wants, not what they have been told the “should” want. It’s tapping into their internal values and needs, which makes for a stronger foundation for change.

      Health and wellness coaches work with a client to change what matters to them, and the client is always the one in control.

      Topic: Why planning is so important.

      Discussion: Our roles is also to help people figure out how to implement changes suggested by allied health professionals rather than another add-on thing to do.

      As we know, the things that stop them doing them are simple things that they’ve never even thought about. Health and Wellness coaches ask the questions to find out what going on in their lives and what’s gone wrong in the past, we try to look forward to find out what could make them come undone and stop them from making the change.

      Being clear on how you respond rather than react, even practicing some of these points, so you have a clear idea about how you will respond  to be really clear on your professional position.

      Find the things that speak to you, that are close to your heart about what you do as a coach, and maybe what you don’t do.

       

      Looking for more clarity and in confidence in what you do?

      Even coaches need coaches! The Habitology Membership as the perfect tool if you’re ready to break old habits and start a new chapter.

      Learn more here:

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      Episode 110: Coaching in Corporate with Christine Boucher

      Today I interview Corporate Health Coach Christine Boucher on how to launch your corporate health coaching business.

      Christine Boucher is super passionate about transforming the health and workplace culture of organizations, big and small, and helps coaches to bring their coaching businesses into the corporate sector.

      Melanie: Christine, I’m so happy to have you here. And I’m just looking at all of your qualifications, and I can see how much work you’ve done. How did you find the time to do all of those things?

      Christine: Hi Melanie! Thanks for having me. It’s great to be here. I think looking back I have done have done a bit now – accumulating a few certificates under the belt, but I think I’m just driven by my passion. My passion for education, my passion and value for health, and I figure out ways to really be proficient and efficient with my time, I could sit there and watch TV, or I could, you know, read a book and learn something new. And I choose to do the latter.

      Melanie: I bet love of learning is one of your signature strengths.

      Christine: Absolutely. Yeah. My top three values, health, education, and adventure. And to me adventure is something like putting myself outside my comfort zone, whether that’s standing on a stage in front of a large audience or climbing a mountain, I like to put myself outside my comfort zone.

       

      Melanie: Awesome. That sounds amazing. And just for the people listening, I want to read out your qualification. So everyone has a bit of a understanding of the breadth of what you’ve done. And I guess that kind of leads into what we’re talking about today is you helping coaches coaches bring their businesses into corporate, I mean, the depth of your experience, you’ve got a Bachelor of Nursing and you obviously worked as a nurse for many years, there’s a diploma of intensive care nursing, a diploma of Bowen therapy, level three health and wellness coaching. You’ve got an MBA, a Gippsland Community Leadership Program, and President of Empower Her East gippsland. East gippsland. That’s right. You have a lot going on.

      Christine: Yes, yes. I’m juggling a few balls, plus, on the personal side, a single mom of two little redheads and they sit like me on my toes. How do How are your kids 12 and 13. So one in primary school, one in high school, so that you know as everyone else, it’s been challenging here, Victoria homeschooling pretty much the last six months. So I’m so happy that they’ve just returned back to school. For a few weeks before we break up for Christmas.

      Melanie: You get back some business time and some me time during the day.

      Christine: Yeah, that’s right. 

      Melanie: Well, thanks so much for being here today, Chris. And I’m really excited to talk to you about the topic of expanding your health and wellness business into the corporate sector because I know so many people want to do this. And they just say: Where do I even start with that? What do I do first? So what do you think of some of the challenges that people face coaches face when they’re getting ready to get their businesses into corporate?

      Christine: Well, if I take myself back to five years ago, when I first moved into corporate so I started as other health coaches do with that one on one model and trying to find clients and I was really struggling with finding new clients, I was struggling with sustaining the clients, I was I was struggling with bringing in a decent income. And I, you know, I really thought to myself, how can I work with more people? And how can I leverage my time? And how can I make more money in my business? And so then I started doing some group coaching.

      So I would formulate, instead of doing a one on one model, or formulate small groups of women, back then I was really focused on prevention of chronic disease and coaching these women through through that and that was quite successful. But again, I was challenged by bringing these these women together and sustaining that. So I thought, How can I find a group within a group and that quite naturally led me into the corporate space where there’s groups of people within an organization that were just, you know, ready to roll, so to speak.

      And so when I think back at, you know, that making that transition from the one on one into the one to many in the corporate health workplace wellness space, what I was really challenged with was: where do I start? How does this look, and what do I do? I didn’t really know how to how to begin.

      And I think another thing that I was really challenged with was my confidence. You know, I thought to myself, who am I just to walk into an organization and sell my services. You know – I need to have a psychology degree, I need all this the self study. Self sabotaging talk that I had, that I was that I was saying to myself – that I needed more to enable me to do this – which actually wasn’t the truth at all.

      What I had was was more than enough, I had the knowledge I had the experience. So it was I guess they were the two biggest things was my uncertainty, which exacerbated my lack of confidence, and it was just that uncertainty of how I was to make this happen and where I was to start. Probably the biggest challenges, and I often hear from other health coaches, they tell me that working in corporate health, workplace wellness, that’s just for the large health organizations to do that, you know, I’m just a solo business person, I can’t do that. Well, they tell me that, yeah, again, like I was saying to myself, I don’t have enough experience, I don’t have enough qualifications I don’t… So it’s sometimes just us as individuals, we limit out ourselves. And if we have a belief that you know, we don’t have whatever it takes, then we’re not taking the action, then we’re not getting those results. So it’s really about breaking through that mindset.

      Melanie: I love that you said “sometimes,” and I would say, most of the time we have those beliefs. I don’t know anybody who hasn’t struggled with that sort of mindset. And I love that you tell it as your own story and having been there, and you totally understand what it’s like.  I think it’s really valid what you’ve said, too, I mean, there is a steep learning curve, when you learn how to coach, and then you’ve, you go through that phase of doing one to one so you can learn your methodology, you can get really become really confident in the how the program will work and what sorts of outcomes people can get. And then generally, there’s a natural movement into all what if I could do this with a group? And there’s that next step of working with groups and becoming comfortable. But as you say, then you’re faced with a choice: do you go down the track of learning how to do marketing in the online space or in your local community and having to be on that marketing treadmill, or do you get into more of a corporate environment where you have, I’m guessing, fewer clients and anymore, as in less marketing effort for more return?

      Christine: Yeah, that’s right. I remember the very first client that I had, my very first corporate client. So I’d secured this client, we’d sign the proposal, we’re ready to roll. And I remember sitting at the front of my car at the front of this organization, and that fight or flight kicked in. All I wanted to do was was run I was just thinking, “I can’t do this” – this impostor syndrome, this lack of confidence, and I was on the phone with my business coach at the time I mentor, going through this, this state of mind that I was in and he said: “Chris, you’ve got the knowledge, you’ve got the experience, you know, you’ve coached people before, it’s just a different setting, you can do this.”  And I went in, and I faced my fears and I did the program. And, you know, no one found me out because I was successful. And I WAS successful. It was just that that initial hurdle, once I got into it, I’m like, I can do this. And then this is repeatable to other clientele. And as you said, Melanie, it’s you’re working with far fewer clientele, I will generally work with no more than six organizations, because that’s enough to work with at any given time. So there’s this marketing, but there was a whole lot of other turning parts that over the five years that I’ve been doing this, I’ve made lots of mistakes, and learn how to now work with corporate clients. And that’s what’s now led me into mentoring other health coaches to move from that one on that one model to that one to many model.

      Melanie: That’s the thing, it sounds like a great pathway, and there’s always going to be things that you need help with. The fact that you’ve been there and helping people through – that’s fantastic. Because it’s the straight line method, is what I would call it. Like when I help people start their businesses, I think I made lots of mistakes, I help you to set up a business and bypass as many of those as possible. And you’re doing this in the corporate space. I think it’s also a very exciting opportunity for coaches right now to get into corporate. There seems to be this real shift in the way people view well being, particularly mental health and well being. Then recognize the recognition that it’s so important for employees to really bring a more targeted approach to their workforce.

      Christine: 100%. It was seen as like a sort of an added value, now I believe that it’s seen as more of a norm – like a necessity. Particularly what we’ve been through this year, you know where I’m from, Gippsland, we’ve had the bush fires and then COVID. We’ve had a lot of stresses, and working with your employees and investing in your employees is essentially an investment in your business.

      And the return on investment for how a general health and wellness program is about three fold. I’ve managed to get some of my clients six plus fold, when we calculate what it’s costing the organization, when they tallying up things like absenteeism and presenteeism workers compensation claims, staff turnover – all those things as a result of mental health and well being and physical health and well being emotional health and well being… if they’re not taken care of is a significant cost to the business. And by the employer looking after their staff, looking after their mental, physical, emotional health and well being is really an investment in their business. The return on that is productivity and having the emotional intelligence within the organization. So there aren’t issues with with relationships, and helping to keep that net mental health base. They’re able to manage their their stresses, and they’re able to focus on the job.

      So this, therefore, is no accident. It’s a significant return on investment, by investing in your employees with a health and wellness program. And health coaches are well set up and suited to sort of slip into this organization, this corporate world. They have the expertise, they have the knowledge and sometimes just perhaps need a little bit more guidance on the business acumen to deliver that and make that happen.

      Melanie: There’s two things really that come to mind as you’re speaking and one is this. It’s almost like now is a golden opportunity to step into this space, there’s never been a greater need, or a greater awareness of the need for coaching in corporate health. And the the other thing I hear is that the way you’re talking about the benefits to the organization, I think that’s a big gap for coaches to really understand. How do I get people to buy coaching?What is the language around them, the marketing of what you do, and the positioning of the benefits… I’m imagining that is something that you bring to what you teach coaches?

      Christine: Yeah, 100%. So they’re not purchasing the coach or seeing the coaching, they’re purchasing the outcomes of benefiting what’s in it for them. And that’s what they care about. And that’s what we really need to focus on, when we’re utilizing our language through, the sales conversation or language within our copy copy within our marketing, and to really portray the those outcomes and those benefits. So that it’s, it’s a no brainer for them to invest into your program, so that they reach those outcomes and move away from their pain points and move away from what it’s costing their business into where they want to be, which is healthy, energetic, happy staff that are that are really performing optimally and that are really productive. And therefore, that’s going to be most financially optimal for that organization.

      Melanie: I would imagine that makes the sales conversation a whole lot easier as well.

      Christine: Yeah, that’s a big component of what I teach, because there’s a lot of turning parts in that. And several years ago, I did some training around the psychology of selling. And it’s really helping them to shift, to hold them in the pain point of where they are at with that emotional or that logical challenge or problem, until they’re wanting to move away from that. And then you’re showing them that emotional and logic future that they can potentially have.

      And you’re what comes in between that cognitive dissonance. So you’re bringing them from that pain point to where they ultimately want to be in the future. And you’re helping them to realize that they need you.

      That’s a really big point because it takes in working in the corporate space it takes really can take quite a bit of time to build those healthy, strong relationships, that trust and rapport. So once you have the opportunity to sit in front of the decision maker and have that sales conversation, it needs to be seamless – it needs to flow. You don’t want to get all the way to that sales conversation and have it fall flat. You want to get them across the board, so that you can help them with your services, they can gain the benefits from working with you. And therefore it’s beneficial for your business’s health coach because you’ve got a sustainable ongoing long term client where you’re making good profits from.

      Melanie: Yeah, it’s a great explanation, and I teach much the same concept when working with coaches in starting up their own business and working directly with with B to C. It’s that whole use of the coaching approach in your sales conversation to take them from the “pain point” to the desired outcome. And so positioning is part of what you teach, and I guess I don’t want to reveal all of your secrets about how you work with people, but I know that you are running a webinar. It’s Thursday night this week. Is that right?

      Christine: Yeah, that’s right. So Thursday, the 22nd 7:30 Australian Eastern Standard Time. So it’s really a webinar for health coaches that are interested that have been considering it, or maybe I’m sure, just to come along, and I’m just going to really be touching on the basics, we’re going to be looking at basically what you can earn working in the corporate health workplace wellness space, as opposed to that one on one model, we’re going to be looking at, you know, how to get the corporate client to really love what what offerings you have, what services that you’re already delivering, and how that can be transported into the corporate space. And we’re going to talk a little bit about just basically how to get started how to get your first corporate client.

      Melanie: Okay, fantastic. They’re very important things. And I bet a lot of people are really interested to know what you’re going to talk about. Are there any prerequisites, Christine, for coming along? Do you have to be at a certain level? Or, you know, anything else like that?

      Christine: I think it’s important, if you’re serious about moving into corporate health and workplace wellness, that you have an established business, and that you have some coaching hours under your belt. I don’t think you can expect to sort of just get your certification and walk straight into the corporate sector, I do believe that you need a some experience under your belt. But having said that, if you’re just curious and interested, maybe this is something for you later, and in the future, by all means everyone’s welcome to come along to the webinar and hear about it. Because I know when I first started in corporate health, you know that the biggest thing for me was just to make that decision. Did I really want to move my one on one and quite successful business into the one to many in corporate health? And so it really took me some time to get very clear that it was the direction I wanted to go in, to get into that mindset to then transition my business in into corporate health. So the more clarity you have, and the more certainty you have around something, it makes a whole lot easier to achieve, if that’s the way that you want to go.

      Melanie: It makes perfect sense, and actually, as you were talking earlier about all of the fears, and the imposter syndrome, and all of the things that come up for people, I was wondering if those sort of things are just simply a lack of knowledge of how it actually works. And when you understand the mechanics, which you’re obviously going to explain in your webinar of what’s involved in getting into the corporate space as a coach, what are what are the main things you need to do? I think kind of dissolving some of those myths and getting clarity on the process will help people to say, yes, that’s for me or not, for me, at some point down the track. And, and therefore, as you say, having that even if you’re not ready to step into that now, understanding what’s involved would be really important and almost like part of your vision for your business, if you have clarity on Yes, I know what’s involved in being in the corporate space. And that’s where I want to take my business, how much easier then does it take? Is it for you to align all of your personal and professional development plans to go down that path?

      Christine: Yeah, 100%. If you if you know where you want to go, and you have you have certainty or have some sort of clarity around that, then you kind of reverse engineer and you can put all those steps into place. What do I need to do now to achieve that ultimate goal? What resources do I need? What education do I need, what mentoring what support and then you could put all those things into place to help to expedite that process. So I’ve developed a whole program to help coaches move from that one on one into the corporate house, and it just sort of came about quite organically. It’s just all the mistakes I’ve made, like speak to the process. And as I was doing, and I thought, well, I wish I had this when I first started. I really do and would have really guided me along the path so much so much quicker. But um, yeah, I just love it.  I love seeing the transition. I’ve put some other health coaches through and to see them come out the other end and actually start to sign corporate clients and start to make some good money in their business. It’s really exciting. I love seeing that transformation.

      Melanie: Yeah, and I guess that’s the message. It’s powerful. You’ve done it. You’ve been there. I don’t think anyone else is doing what you’re doing, Christine. It’s such a valuable service that you offer. And I love it that you’ve got this webinar. It’s a free webinar, right?

      Christine: Yeah, that’s right. It’s a free webinar, it goes for an hour, and I’ll be giving away some free resources at the webinar. Since I help coaches get started – if they’re interested, if they’re serious, then there’s going to be lots of value there.

      Melanie: Great. And even if they’re not sure, then obviously it’s a place to get clarity on whether that’s something they’d like to do in the future.

      Christine: Yeah, that’s right.

      Melanie: Absolutely. And of course, now is a very good time to think about it and to plan for it, because I think we’re at the tipping point of a big move into coaching in the corporate space being taken a lot more seriously. And there’s going to be a lot of opportunities coming up for people who are positioning themselves in that way with the right skills and knowledge to do that.

      Christine: Yeah, there seems to be really significant demand. And particularly, there’s a lot of investment from the government, a lot of funding going around, particularly in the mental health space and sector. And that falls through into organizations, of course, and as I said before, with everything that we’ve experienced this year – there seems to be a really significant demand. And what I’m noticing more of is the that kind of that tailor made program, as opposed to that sort of generic program that a lot of the large organizations might offer. So to be an individual and to really listen and understand the challenges of that organization to tailor made a program that fits that organization to reach those outcomes and achieve those benefits of is of great value.

      Melanie: That’s the coaching approach. It makes it hard for anyone to copy you. And it makes you stand out and really deliver value. Thanks so much. We’ve covered so much today. Christine, is there anything else you want to add? Before I point people to the registration link, which hold attached to this Show Notes for this episode, and all of your social media links? Is there anything else you want to say?

      Christine: Yeah, f you know if this is something you’re interested in or perhaps you’re unsure about, or you want to perhaps learn a bit more about… by all means, come on to the webinar, jump into our Facebook group health coaches in corporate health we are a group of over 300, like minded people who are interested in some are breaking through. Some are doing it, some are actually quite experienced in that area. So it’s just a real community of people supporting each other in transitioning into that space.

      Melanie: Sounds like a great place to be, and thank you so much.

      Anyone listening who’s interested, I’m going to put all of these details in the notes, and I advise you to get in touch with with Chris before Thursday, the 22nd of October, otherwise, the Facebook group is the place to go if you’re listening to a recording after that date.

      Christine: Thank you. It’s great to have a chat and have a lovely week.

      Melanie: You too. Bye for now.

      Interested in corporate coaching?

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