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E#222 What to Stop and Start Doing in 2023

This episode is about what to stop and start doing in 2023

Do you have this nagging sense that there are things you should stop doing, and things that you should start doing in your business? Does business feel like a grind at times, sapping your energy and creativity? If so, then it’s time to create your business plan for the next year to work out the kinks and start getting what you want with more ease and flow. That’s what I’m here to help you to do by sharing my 4-step process to developing a 2023 business plan. 

It’s that time of year I start to think about the year ahead and start creating some plans for my business. I figured that you would be doing that too and that you might be wondering what sorts of goals to set.   

Sharing my process will help you get clear on not just how to create a plan, but how to make an exciting plan to get you where you want to be. 

In this episode, I’ll talk about 
* Two steps to get clarity
* How to map out new ‘business habits’ for 2023
* Defining your achievable outcome goals

Step 1 – Reflect on the Past 12 months 

A good starting point is reflecting on how this year went for you and what you’d like to do more of and less of. 

When I do this process, I start by thinking about what I really loved doing this year and why I loved it, and which strengths I used. I sit with the feeling of my favourite types of work and the things that I’ve achieved and what I did to get there.  

For example, this year, I loved doing the strategic thinking work behind projects and business ideas, because that taps into my strengths of creativity, innovation, problem solving and brainstorming. 

Next, I think about the things that drained my energy and dragged me down or that I found awful and difficult. 

For example, this year, I found it really draining to do very detailed intricate work, logistical stuff, and anything that required a lot of very deep research-based work.  

I really sat with that and thought about why I didn’t like doing that work, and it was because it created a lot of anxiety and stress. It dampened my creative thinking. Anything with too many detailed moving parts create a sense of anxiousness that I might have forgotten something or not done something properly.  I do like some types of detailed work, but not many. 

Thirdly, I look at where I earned money and spent time. I spreadsheet this based on time documented in my calendar. Funnily enough, the work I love to do most takes the least time and earns me the most money. The work I dislike the most takes the most time and earns me the least money – probably because I have to do the grind to complete it. 

Finally, I reflect on my most important achievement of the past year. This is important because it shows you what your toil created that you are most proud of and gets you thinking about the bigger picture. If you don’t look at the bigger picture you might end up just planning another year of doing rather than thinking about your overall direction first. 

My greatest achievement this year was fulfilling four important professional roles, and even though the juggle was hard at times, it gave me a bigger picture view and understanding of two important knowledge areas (menopause and mental health), and of three bigger macro trends (psychosocial risk legislation, supporting and recognising women at work, and improving mental health at work). 

With this knowledge, I have a good idea of which business ideas will succeed in 2023, where the focus and money will be in the broader economy, and what my best opportunities are. Those insights allows me to set some tangible and meaningful goals that leverage these opportunities. 

When you reflect on the past year, ask yourself these questions and write some notes; 

  1. What did you love doing in the past year and why? 
  2. What drained your energy in the past year and why? 
  3. For every type of work you were paid for, which was the best return on investment in terms of time and money? 
  4. What was the most important outcome you achieved this year? 

This should give you a good summary of your past year, what worked and didn’t, in less than a page. 

Step 2 – What did you learn about yourself? 

When you reflect on what you learned about yourself, you can potentially see the work that you need to do and the obstacles you need to face, and the skills and strengths you can leverage. 

I learned a bunch of things about myself this year. 

Firstly, I am persistent and can work hard to get things done. 

I’ve realised that I am a sore loser – and this costs me emotionally and energetically. 

I’ve noticed I prefer to fly solo so I can create my own ideas, I tend to avoid groups, but I do enjoy collaboration if it is a bit hands off and not too intimate or intense. I’ve always known this at some level but have really experienced and felt it this year. 

My greatest strengths are creative brainstorming at a strategic business level and with clients, and summarizing, simplifying, and creating processes to get things done. When I do these things I am truly in flow. 

Finally, I can do about 10 coaching sessions or meetings a week before I start to get overwhelmed and find it hard to focus and be present. 

Having given you some examples, I now invite you to reflect on your year.  

  • How were you operating when you were at your best? 
  • What are your greatest strengths and moments of flow? 
  • In which situations do you thrive? 

Once you’re clear on steps 1 and 2, we start to consolidate. 

Step 3 – Map out your new business habits for 2023 

It’s one thing to think about what you have done and achieved and loved doing or being drained by in the last year.  

The first two steps in this process allow you to evaluate the past, so you can look ahead with clarity and map out your new business habits for 2023. 

In other words, it’s time to use your reflections define what you want to keep doing, stop doing or start doing next year.  

Some people like to start with their outcome goals first, and you can certainly do that. To me it makes more sense to find my flow in the process – then decide what I will create with that new way of working. 

I’ve learned in my first two steps that what’s important to me is to work more strategically, to simplify things, and to scale, so I can earn comfortably and remain in flow, and be at my best with the clients I work with.  This is how I will work. 

Tangibly, to define the habits I’ll stop, maintain and start, my next stage of planning is to: 

  • Knowing I dislike some types of detail work, I will evaluate the detailed tasks I do each week and decide which ones I can delegate or stop doing. A really easy one for me is checking email once per day instead of 4 times. 
  • Knowing how I feel about being in groups, I’ll review the group work I have tentatively planned for next year and decide what I’ll commit to and how I’ll show up (this is both professionally and personally). 
  • Based on what I learned in 2022 (knowledge and market trends), I will decide which areas I want to focus on in 2023. 
  • I will rewrite my vision, mission, value proposition and elevator pitch so I’m clear on what my focus is and how I work with people  
  • I will ask my VA to update my online platforms to reflect the updated pitch 
  • To become a better loser, I will start journalling about challenging situations where I lose, or fail, to change my perspective and rewire my beliefs about those things. 
  • To manage my volume of appointments, I will change my booking calendar to allow a maximum of 12 meetings or coaching sessions per week, which should be achievable when I make the other changes I’ve decided on. 
  • To manage my volume of appointments, I will also put out an invitation to my hand-picked 1:1 clients with the terms of engagement for 2023. 

What would your next stage of planning look like? 

  • What would you decide to stop doing, or delegate? 
  • How will you choose to work – for example more networking and groups, or more 1:1, more strategic or more detailed?  
  • How might your weekly schedule change as a result, and how will you maintain those boundaries? 
  • How do these changes affect your vision and value proposition? Do they need review? 

Step 4 – Defining achievable outcomes goals for 2023 

Having completed the previous three steps, you’re ready to think about outcomes you will be able to realistically achieve with this new way of working. 

I personally feel it’s important to keep the goals simple and few, so you can do a few things really well. As Robert Kyosaki says – the word FOCUS stands for Follow One Course Until Successful. 

My outcome goals for 2023 will be achieved if I do the things previously mentioned. Here are mine.  

In my business, I will be: 

  • Working 20 hours per week, Tuesday to Thursday to earn my target income. 
  • Helping my VA to earn a comfortable living doing the tasks that I dislike, that she is good at 
  • Working collaboratively with intelligent, energized people for a common purpose 
  • Supporting 100,000 professional women to thrive at work through appropriate education, coaching, allied health services and resources 

    In the area of coach training and advocacy for our industry, I will be:  

    • Teaching 2,000 health and wellness coaches to create sustainable businesses that they love, in their unique way, leveraging the coaching methodology 
    • Advocating (through HCANZA) for appropriate standards, definitions and consistency in our industry, and promoting the benefits and quality of what we do as professionals 

    In my personal life, I will be: 

    • Tackling one hard thing each quarter, focusing on a consistent practice in a creative pursuit, and reframing my negative thoughts 
    • Exercising daily in nature to give my brain a break and recharge 
    • Completing 20 hours of personal or professional development (including working with my own coach) each quarter. 

    This is my plan, now over to you. 

    What are the outcomes you want to achieve next year in your business? 

    What are the impacts you want to have in the world? 

    What will you do in your personal life to grow and evolve, show up better and function at your best? 

    I look forward to seeing what you create, with intention and purpose, in 2023. 

    Summary 

    If a business feels like a grind at times, and you have that nagging sense that things need to change, you now have a four-step process to start getting what you want with more ease and flow. The steps to follow are: 

    1. Reflect on the highlights and lowlights of the past 12 months 
    2. Reflect on what you’ve learned about yourself 
    3. Map out your ‘business habits’ for 2023 – what you’ll stop doing, maintain and start doing 
    4. Define your achievable outcome goals 

    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#220 Rebecca Taylor – Coaching Compassion Fatigue

    This episode is about Rebecca Taylor – coaching compassion fatigue 

    Are you curious about what compassion fatigue is, the signs of compassion fatigue, and how to coach around compassion fatigue? 

    We answer these questions in today’s interview with Rebecca Taylor of Exploring Wellness with Coach Bec. Bec is a vet nurse with 13 years’ experience in vet clinics and animal shelters and a recent graduate of Wellness Coaching Australia. 

    In this episode, I’ll talk about 
    * What is compassion fatigue?
    * What are the signs of compassion fatigue?
    * Compassion fatigue vs burnout – what’s the difference? 
    * How are you getting traction as a coach?

    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#219 Becoming a Confident Coach

    This episode is about becoming a confident coach

    Despite extensive training, a lot of professionals talk about having impostor syndrome and fear of not being good enough. But what do you do about that? How do you flip that on its’ head and tackle impostor syndrome so that you can become a confident coach?  

    Why you need to be enough 


    Impostor syndrome is rife in many professions – I know, because I’ve been through it, and I’ve spoken to a lot of people who struggle with it. 

    Today I want to talk to you about WHY you need to be enough and stop impostor syndroming yourself.  

    In this episode, I’ll talk about 
    * Why you need to be enough
    * What a digital legacy strategy is
    * Four steps to creating your Digital Legacy Strategy

    I think the key reason that you need to feel that you are enough, good enough, worthy, and competent, is that then you can switch your focus off your own shortcomings and onto your clients. 

    Let’s face it, if you’re worried about your own performance, then you’re not giving all of your attention to the people you are purporting to help and support.  

    I think this is SO critical. This was a realisation I had when I started coaching. I was so busy worrying about what to do, whether my questions were good enough, whether they got something out of the session, whether they were engaged and so on, that it was taking up a LOT of real estate in my head.  

    I was feeling anxious and would be nervous going into each session. 

    THEN one day I reflected on how my feelings and energy would be seen and felt by the people I was coaching. What would they say? 

    By worrying about my performance, I was creating a self-fulfilling prophecy. I was creating tension where there wasn’t really any. 

    But most importantly, I realised this behaviour was about me spending too much time thinking about ME and my shortcomings, rather than my client. 

    This aha moment flicked the switch for me and allowed me to totally change the way I showed up, coached and the impact of my coaching. It was amazing. 

    Here are some benefits and outcomes of dealing with your impostor syndrome. 

    Giving your best to clients 

    Firstly, when you invest in overcoming your impostor syndrome you become more confident as a person and as a coach. You feel good about what you do and your ability to give value. That means that you invest more time thinking about the people that you’re helping, rather than your own shortcomings. It means that you are flipping the switch from a focus on you into a focus on your clients.  

    Imagine how that changes their experience of working with you. Imagine how that changes their relationship with you in a coaching sense. And imagine how that therefore impact their results that they get from the coaching relationship. 

    Secondly, if you deal with impostor syndrome and start believing that you can do this, that you are good enough, you be willing to invest enough in your own personal and professional development – because you know that it is worth it for your clients, and that you are worth it. The ripple effect is more advanced skills that will make you a better coach, giving your clients better outcomes. 

    I think it’s really important when you’re starting any new career to know that you are not going to get it right all the time – ever. It’s important to manage your own expectations and to know that you will do things wrong and get things messed up along the way. And that’s totally okay. 

    What’s more important is your commitment to investing in your own self-belief, personal development and professional development so that you can deal with those mistakes more easily, with grace and candour. 

    So how do you get there? How do you beat it and become the best coach you can be, so that you can help people create their desired outcomes and impact the lives of more people? 

    How do you beat impostor syndrome? 

    Personal Development 

    Start by working with your own coach. That way, you will improve your own thoughts habits, well-being and sense of purpose, so that you can be a role model for your clients. Being a strong role model promotes self-confidence. 

    A reflective practice is also a must for all graduate coaches. After each coaching session, reflect on what went well, how you used your strengths, the verbal and nonverbal feedback from clients, and any areas for work. Write it down. Then, set specific goals to polish up any areas. One thing I like to do is focus on a particular coaching skill for all clients within a given month, so I can build and hone my craft. 

    Ask for feedback and testimonials from your clients. Their feedback is really valuable as it tells you what they liked and didn’t like. Make sure to ask how things have changed for them – not just an assessment of your skills (remember, it’s about them, not you). 

    Start hanging around more experienced coaches and having conversations and unpacking challenges so that you can more easily develop the habits and language of a masterful coach. 

    Professional Development 

    You can also do deep-dive training courses into specialty areas and practice those with your clients to become a better coach. For example, mental health first aid training if you are working with clients who have stress, anxiety and so on. 

    There is a caveat on that. A lot of people see education as a tick box thing and they get really interested and they do more and more and more courses but without actually applying the learnings. And I think impostor syndrome comes from this too.  

    I know some incredibly smart people who have numerous qualifications, who are full of self-doubt because they haven’t actually used their knowledge and practised with clients and seen the sorts of results that can be gained. 

    If you complete a lot of educational courses but you never apply it, then you become potentially a very good teacher but maybe not good at the practice that you have studied.  

    I recommend that you invest in practising new skills with clients. Ask permission to try new methods if you know them well, or find practice clients to test new skills and education with.  

    Always, always, do market research – keep asking your clients what they need and want – keep learning about other people and their lives and how you can help them – that’s where you can overcome your own self-limiting beliefs, shift the value to what your clients want, and find ways to give it to them. 

    Summary

    Today we talked about why you need to beat impostor syndrome and start stepping up to be a more masterful coach.  

    In short – if you’re focussing on yourself, you can’t focus properly or be present for your clients. 

    Flip the switch by investing time, energy and money as needed into personal development and professional development. 

    When you do this, you’ll feel more confident, and be able to truly serve your clients in a more authentic, impactful way – because your work will truly be about them. 

    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#218 Benefits of Niching Down

    This episode is about benefits of niching down

    A lot of trainee coaches I meet are terrified of niching down and just want to help everyone, being afraid that they will have fewer potential clients. Today, I’ll help you understand what it means to ‘niche down’, six benefits of choosing a niche and what coaching a niche involves. 

    When you’re starting out as a health and wellness coach, the experience you get with practice clients and your first paid clients will help you develop a niche that you can focus on, and market to directly. 

    Starting more broadly is ok, but please know that it can be hard to find clients who want to coach with you if your marketing is not specific. 

    In this episode, I’ll talk about 
    * What it means to niche down
    * Six benefits of choosing a niche
    * What coaching a niche involves

    Why? 

    Because, unless you can clearly explain the benefits of coaching (see the previous episode of this podcast) then they won’t understand the benefits and value of coaching. 

    That’s why I recommend starting to niche down as soon as you have some clarity. Let’s talk about what that means, and how it works. 

    What it means to niche down 

    Let’s start with the definition of a niche market. A niche market is a subset of a target market. It is a specific group of people that are desperate to solve a specific problem. 

    When you hear the phrase “niching down”, it simply means getting more specific and targeting a certain segment of the group of people you want to work with. 

    Why do this? 

    Because people are VERY specific when they’re searching for an answer to their problem. They will be ultra-specific about the detail of their problem. And if they find someone who can help them with that specific thing, they’ll be much more interested than finding someone who does ‘all areas of health and wellness.’  

    For example, I recently Googled ‘night sweats and insomnia in menopause’ – which is super specific. If I was looking to work with a coach, I’d be choosing someone who works with women in menopause, either listing those specific types of symptoms, or at the very least, indicating she works with business owners. I wouldn’t look for a ‘general’ health and wellness coach, because they wouldn’t necessarily understand what I’m going through!  

    Let’s just be clear – you won’t necessarily be able to choose a niche right away, if you are just starting out. You will need to practice with people and work out who your people are and what challenges they’re facing. 

    In other words, niching down is a journey. I recommend that you start out by picking what’s called a target market – which is a broader category of either person or type of problem that the market is spending money on. 

    Spending is the key – if they’re not spending money to solve the problem, it’ll be hard for you to engage with them for coaching (they may not be ready, willing and able to buy – or the problem may not be big enough). 

    Here are some examples of target markets: 

    • Weight loss for women 30 – 40 
    • Weight loss for women in menopause 
    • Stress management for men in white collar roles 

    Do these sound specific to you? Actually, they are pretty general! 

    As you coach people in a target market like this, you quickly understand that not all people in that group are created equal. There are subgroups! And they are very different. 

    For example, the target market may differ in terms of their demographic, take-home income, family situation, and circumstances that are causing the problem. 

    But that’s ok – start broadly and then you can get more specific as you get to know the people you are attracting. 

    For example, more specific niches in weight loss for women in menopause could be things like: 

    • Female corporate leadership roles who are tired and listless, struggling with sleep 
    • Primary school teachers who are struggling to lose weight due to stress 
    • Women in the beauty industry who want to lose weight because looks are important, but they’re going to lots of lunches and drinks 
    • Women who are emotional eaters. 

    ANY of these could be viable and more specific menopause niches. 

    If you can’t pick an area of health and well-being, start with the type of person that you want to engage such as introverted women in corporate jobs, or mothers with two young kids, and find out what their problems are. 

    Six benefits of choosing a niche and niching down 

    Thinking about the more specific menopause niches I mentioned earlier – let’s say you are running group coaching and you put that bunch of women into a group together. 

    They’d all think and behave in slightly different ways. For example, you’d have the teachers who are overweight in part due to stress, corporate leaders are overweight in part as they are tired and struggling to sleep, and emotional eaters. 

    They might have some common ground, but they’ll potentially all be interested in different things.  

    And while that doesn’t matter too much in a 1:1 scenario when you are starting out, any groups you run will be WAY more cohesive and MUCH better equipped to create a community if they can relate to each other on a personal level.  That’s benefit #1 of niching down. 

    Number 2i s that you’ll find it much easier to coach even in a 1:1 setting because you’ll be dealing with similar types of people or problems, rather than being stretched in lots of different directions. 

    No wonder new coaches think they don’t know enough! Having to face a barrage of different people and issues can make that worse. 

    Benefit #3 – imagine you have picked a niche and narrowed it down so it’s more specific. What does this mean for your business? Suddenly you are seen as a one-of-a-kind, unique business. It’s SO much easier to speak specifically to your audience, stand out from the pack and to become a trusted go-to source of support.  

    Benefit #4 – you’ll become a proficient and confident coach much more quickly and easily. As you really get to know your audience, you’ll realise that you have really started to master the key areas that matter to them, the main coaching approaches that work, and the interactions with those clients. 

    Benefit #5 of niching down – you’ll be working less and achieving more. That’s because you won’t be customising your marketing content for different types of clients or needing to source tons of different resources – you’ll be diving deep into one area and using the same sorts of content and resources for all your clients, saving you LOTS of time. You’ll be marketing in one or two places where your niche hangs out, rather than all over the place, hoping someone will respond. 

    Benefit #6 is that you will have a bigger number of clients and more loyal, committed clients because you know them so intimately and deeply. In fact, your sales call conversion rates will be much higher because the more specific niche trusts that you know a lot about them and really understand what their problem is. 

    These are six great reasons why niching down is beneficial and valuable.  

    But start walking before you run – choose a target market at first, and with practice clients, start to really listen and learn more about them.   

    Now, let’s look at what coaching a niche involves. It’s actually not what you think! 

    What coaching a niche involves 

    Coaching a niche isn’t really much different from coaching different types of people more generally, or in different niches. 

    That’s because no problem exists in isolation. 

    Let me say that again – no problem exists in isolation. 

    No matter who you are coaching, and what their key problem and goal is, there are a lot of other areas of health and that they will need to be coached around.  

    For example, weight problems are influenced by sleep, nutrition, exercise, stress and mental health/mindset. Or some combination of these. What changes is the order of priority! 

    Or, for example, stress/anxiety problems are influenced by sleep, nutrition, mental health/mindset, and exercise. Same thing – it’s a particular combination, and order of priority. 

    Not all areas will be relevant for every person. 

    But what the CLIENT is thinking about is the bit that matters to them. Speak to that in your marketing, honour that in your coaching, and know that you will invariably be working around the other areas to some degree, anyway. 

    In addition, the likelihood is that the reason behind their perceived problem is a general skills gap. 

    For example, someone who is stressed and overwhelmed is likely not very good at setting boundaries, being kind to themselves, and/or making enough time for themselves.  

    Those three skills are also relevant to many other areas like eating, exercise, sleep etc. 

    So when you work with a niche, you are actually helping a client fill specific skills gaps (they develop the skills through experimentation) that will help them to solve many different problems they’re facing – all because of the same reasons. 

    As the saying goes, “the way you do one thing is the way you do everything”.  

    Summary

    Today we covered what niching down means, and six of the benefits of niching down (there are others!) 

    Those benefits are: 

    • More cohesive and connected clients when coaching groups  
    • It’s easier to start with similar types of problems/people rather than being stretched 
    • You’re seen as unique, one of a kind, standing out from all the other coaches 
    • You’ll become proficient and confident more quickly 
    • You’ll be working less and achieving more as you’ll save a LOT of time not customising marketing content and resources 
    • You’ll have more loyal clients and higher sales conversion rates. 

    Finally, I discussed the fact that no problem exists in isolation. So while your niche thinks they have a specific problem (which is an area they want to focus on and which you might market to), you will end up coaching them around other areas. In other words, you will actually be helping people to develop skills in one area that are transferrable to many areas of health and wellness. All that changes is the priority!

    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#216 Why and How to do a Coffee Detox

    This episode is about why and how to do a coffee detox

    Are you struggling with energy rollercoasters, anxiety or poor sleep? A coffee detox might be part of the solution. It may be a helpful way to give your nervous system a break and feel calmer. Going cold turkey on caffeine can be hard, so this episode outlines how to do a coffee detox so that you can go through the process with ease. 

    On my investigation of nervous system health and calming down, I’ve decided to do a coffee detox. 

    This isn’t one of those fad things – I’ve had a few important realisations and am doing as an experiment to see if it can help me to unwind anxiety, feel calmer, and improve my sleep quality. 

    Part of this is working out whether I’m consuming too much caffeine for my body weight, and whether removing coffee all together has a bigger impact on my symptoms. 

    So today let’s look at recommended caffeine intakes, who may be susceptible to negative impacts of caffeine, and then, how I’m doing a coffee detox. 

    In this episode, I’ll talk about 
    * Recommended caffeine intakes
    * How do you respond to caffeine?
    * Do you need a coffee break?
    * My Coffee Detox Plan

    Recommended Caffeine Intakes 

    Food Standards ANZ states there is no acceptable daily intake of caffeine but mentions evidence of increased anxiety levels with caffeine consumption at about 3 mg/kg body weight per day. 

    This equates to: 

    • About 120 mg per day in children (about 2 cans of cola) 
    • About 240 mg per day in adults (about 3 cups of instant coffee). 

    These are based on standard body weights, so you’d need to work out your recommended intake based on your own body weight. 

    For example, I weigh 52kg, so at 3 mg/kg, I can have 52 x 3 = 156 mg caffeine per day. 

    The challenge is partly that caffeine can come from different sources and in different amounts, so it may be hard to keep track of what you’ve consumed. 

    To make it a bit easier for consumers, Food Standards Code restricts caffeine in soft drinks and energy drinks and requires labelling of all sources of caffeine, including guarana, tea, coffee etc.  

    Soft drinks must not exceed 145 mg/kg of caffeine in the drink, whereas energy drinks must not contain more than 320 mg/L of caffeine. This is the amount in the volume of drink – you then must convert that to what’s reasonable for your body weight. The label should state the amount of caffeine per serve.  

    Foods that contain caffeine include chocolate, cola drinks, sports supplements, energy drinks, kola nuts, cocoa beans, coffee beans, tea leaves (and all kinds of tea including green tea), and many weight loss supplements. 

    Typical amounts of caffeine in different foods are: 

    • 145mg caffeine in a 50mL cup of espresso 
    • 80mg caffeine in an energy drink or caffeinated beverage 
    • 80mg in a cup of instant coffee 
    • 58mg in a long black (100mL cup) 
    • 50mg in a cup of black tea 
    • 36.4mg in a can of caffeinated cola drink 
    • 13mg in a cup of green tea 
    • 12mg in 20g of dark chocolate with high cocoa solids 
    • 10mg in a 50g bar of milk chocolate 
    • 6mg in a 200mL cup of hot chocolate 

    So if my caffeine intake is recommended to be 156 mg per day, I can get that amount from either: 

    • One espresso and 20g of dark chocolate 
    • Three cups of black tea 
    • A cup of instant coffee, a cup of black tea and a chocolate bar 

    You get the idea – it’s about quantity. 

    How do you respond to caffeine? 

    Everyone response differently to caffeine. 

    Some people get the jitters after one weak coffee, and some can drink 8 coffees a day and still have a solid night’s sleep. Why is that? 

    Well, your weight sets the scene for your recommended intake as I’ve just described. 

    On top of that, you might either process and get rid of caffeine quickly or more slowly than other people. On average, it takes between 3 – 12 hours to metabolise and excrete caffeine. 

    What you eat can affect caffeine metabolism and clearance. For example, large quantities of vitamin C and eating brassica vegetables can speed up your caffeine clearance, whereas alcohol or grapefruit consumption can decrease caffeine clearance. 

    Depending on your genes, you may be a fast clearer or a slow clearer, and some genotypes are less sensitive to the effects of caffeine. 

    I had a genetic test years ago that indicated I was a fast metaboliser, but I know that I am sensitive to caffeine because it gives me a noticeable lift and I start talking, thinking and doing fast – sometimes too fast. 

    More recently, my HealthType test shows I am a Sensor type, and coffee is generally recommended to be avoided, or consumed about once per month. 

    Do you need a coffee break? 

    Coffee or caffeine can certainly help you feel pepped up, but caffeine is addictive and withdrawal can have side effects including depression, low energy, shakiness, anxiety, headache, irritability, fatigue, trouble concentrating and/or constipation.  

    I recently discovered that going from one espresso to none triggered a terrible headache, brain fog, trouble concentrating and irritability 

    And having gone through burnout, have been regularly experiencing anxiety and insomnia, and more recently went into menopause, I suspect my adrenal glands have been working overtime and my nervous system has been heavily taxed. 

    This probably explains my night sweats and some of the other symptoms I’ve mentioned.  

    I decided I didn’t want coffee controlling me, and it might be worth experimenting with a detox to see how I feel when I don’t regularly drink coffee or consume caffeine, especially during menopause. 

    Here’s is my protocol for giving up coffee temporarily to see how it affects me. I will update you once I’ve done a few weeks without coffee on what has changed! 

    My Coffee Detox Plan 

    There are lots of ways to do this, but I will be starting slow and tapering gradually down to zero so I minimise any withdrawal symptoms mentioned above. 

    Also, I will be making sure I reduce caffeine from other foods sources at the same time. When I tried quitting coffee last time, I found myself wanting more chocolate – obviously my body was looking for sugar and caffeine as a source of energy. 

    Step 1 

    Taper from 2 – 3 coffees per day down to one espresso daily for at least one week. 

    At the same time, I’m making sure I’m getting 2L of water into my diet to ensure good that my digestion and elimination is not affected. 

    I’ve done this step already at the time of writing. 

    Step 2 

    I have previously started mixing regular coffee with decaf in my espresso and that has worked, but this time I will swap to black and green tea and taper that way. 

    So my step 2 will be to have two black teas per day, and I’ll do that for up to a week depending on my symptoms (or maybe longer). I’ll start this tomorrow. 

    Step 3 

    Next, I’ll reduce to one black tea per day. 

    Step 4 

    Finally, I’ll go down to rooibos tea only. 

    I will stay caffeine free for 3 or 4 weeks to see what changes for me, knowing that after my body has adapted, it will take up to 3 months being caffeine free before I see the full physiological effects of reducing caffeine. 

    Summary

    Today we talked about the recommended caffeine intakes and how caffeine may affect different people differently, especially in terms of anxiety, insomnia and other symptoms.  

    We covered why some people might want to reduce caffeine, and how to taper gradually and take time away from coffee and caffeine. 

    You can develop your own protocol for this, I’ve given mine as an example, and hopefully, this helps you to experiment and discover how coffee and caffeine affect you, and whether it’s something you want to continue using. 

    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#213 How to Set Up a Co-Coaching Agreement

    This episode is about how to set up a co-coaching agreement

    If you’re a coach, it is essential for you to have your own coach. But what if you can’t afford to pay a coach? Co-coaching – or swapping sessions with another coach – is a great way to give and receive coaching and gain the benefits. Coaching is much more effective if you are working with the right person – and today I’ll describe how to set up a productive, connected co-coaching agreement with a fellow coach.

    Why Do Coaches Need to be Coached?

    A lot of coaches finish their qualification and start looking for clients but have not been coached themselves.

    Why is this important? There are a few good reasons.

    In this episode, I’ll talk about 
    * Why coaches need to be coached
    * How to do a ‘good fit’ call
    * How to set up a co-coaching agreement

    Firstly, if you’re going to communicate the value of what you do as a coach, you really need to speak authentically and from experience. Imagine trying to sell a car if you didn’t drive one yourself? Imagine trying to sell a skincare product that you didn’t use yourself?

    Being coached yourself gives you authenticity and credibility.

    Secondly, when you decide to be a professional coach, you are pretty much committing to your own personal growth.

    Once again this is about authenticity. If you are not willing to grow and change yourself, how can you be trusted to help others to develop new habits and pursue their own personal growth?

    As one professional coach in the US says – you can only take a client as deep as you have gone yourself.

    Thirdly, everyone has blind spots. Yes, you can coach yourself through the process of self-talk, reflection and journalling, but there are things about yourself and limiting beliefs that you can’t see. So, no matter how good of a coach you are, you can’t do it all on your own.

    Finally, it is through the process of coaching and experiencing the discomfort of change that you really appreciate what your clients are going to go through, how to describe the benefits and value of coaching, and to gain lived experience in problem solving, navigating a journey and defining success on your terms. By working with another coach, you might also learn a few new coaching techniques as you get to increase your skills and go deep on areas that are important to you – perhaps deeper than you would on your own, or with your own clients.

    All of this leads to greater resonance with your audience, more impactful marketing, and better coaching skills.

    To work with a coach, you have a couple of options.

    You can hire a coach and pay a fee for service which suits some people.

    Alternatively, you can find a peer coach to work with and do a barter, swapping sessions with each other – which I like to call co-coaching.

    The great thing about co-coaching is that the coaching itself is often easier because you are both familiar with the concept of coaching, the language of coaching, and how a session is run. This makes things feel more comfortable and it’s easier to get into a flow. Great if you are new to coaching and lacking a bit of confidence!

    Also, co-coaching has zero cost. If you are on a budget, co-coaching is a cost-effective way to help you get some practice, experience and personal growth.

    Like any coaching relationship, it’s important that you make sure you have a good fit with the person you are going to work with.

    You can identify a co-coaching partner through your coach training school and/or alumni, or through your industry association (e.g. HCANZA).

    Once you’ve identified someone you might like to work with, it’s important to make sure you are a good fit for working together.

    I like to have a good fit call with any prospective client, and it’s great practice to do it with a potential co-coaching partner.

    How to do a ‘good fit’ call

    A good fit call is a short conversation (usually around 30 minutes) where you gauge your suitability for working together.

    You can use this same process for a co-coaching relationship or to qualify your prospective clients!

    The goal is to see if you have the right chemistry – that is, rapport and relationship – and both feel willing to coach each other.

    There is no set-in-stone way to run a good fit call, but it might generally involve asking each other some general questions to get a sense of who the person is and what is important to them.

    Here are some sample questions you can ask:

    · What’s the main area or habit you’re looking to work on right now?

    · What are your objectives for the coaching partnership? (e.g. to help you achieve…..)

    · How do you want to be coached? (e.g. plenty of silence, direct, empathetic etc)

    · Tell me about yourself and your life right now? (e.g. looking for common ground)

    · What are your top two values, and why do they matter to you?

    Asking a few questions like this is usually enough to get a sense of the person and how aligned you are in terms of demographic, personality, values, priorities and stage of life.

    Be very present in the conversation so that you can do the essential piece – which is checking in with yourselves about the chemistry you have with the other person (somatic awareness).

    There are three questions you can ask yourself during the conversation:

    · How is my body responding in this conversation?

    For example, do you notice tightness or tension in your body, or a tingling, free-flowing feeling? Where do you feel that?

    · How do I feel in the conversation?

    For example, do you feel overwhelmed, tentative or drained, or do you feel calm, open and energized?

    · What am I thinking during the conversation?

    For example, are you thinking this person seems like hard work, or I’m not sure about them, or they’re too soft/driven for me, or are you thinking this person is aligned, we are getting on well, I feel good about this?

    This checking in process leads to one of two outcomes – you’re not a fit, or you are a fit.

    There’s really no in between.

    If you feel that the two of you are not a fit, that’s ok, you can decide together openly and honestly. In this case, you can be honest and let them know that you don’t think it’s the right fit but it was lovely to meet them and have the introduction.

    If this was a client, you might say that you feel there is another coach who would be a better match for them and be able to give better and more relevant support, and would they like you to pass on the other coach’s details?

    If you feel you are a fit, you can establish an agreement – I would recommend for a set number of sessions and then review. Allow enough time and sessions for the person to establish (or get back on track) with at least one habit

    How to set up a co-coaching agreement

    Once you have established that the rapport and relationship is suitable, it’s time to set up a co-coaching agreement.

    With a client, you would normally agree on the terms, payment and duration of coaching, and it’s a similar process for co-coaching (without the payment).

    It’s important to have agreement up front so that you can ensure you both achieve your goals and are committed to the process. This can be even more important when no money changes hands; as financial investment can strengthen commitment.

    The last thing you want to do is start cancelling or postponing sessions, losing enthusiasm and getting to busy.

    Treat your co-coach with the integrity and respect that you would a client.

    You could either ask the coach to complete your normal client agreement, or, you can establish a less formal written agreement in a document stating the terms of the arrangement so you are both clear on the expectations and commitment.

    Your agreement would normally be a minimum of 8 weeks (at least 5 sessions) for working on one or two new habits.

    If you were just getting an existing habit back on track, you’d be looking at a minimum of 6 weeks (at least 4 sessions).

    You can decide on the cadence of sessions depending on how much support you feel you would need. Starting weekly is a good idea for at least 3 weeks, then you could continue that way, or perhaps move to fortnightly at the time if you both agree.

    It’s also a good idea to schedule at least three sessions in advance so you both clear your schedules to make time to focus and give your energy to the coaching relationship.

    Summary

    Today, we discussed the many reasons why it’s so valuable for coaches to work with their own coaches, including depth of experience, skill development, authenticity, personal growth and marketing insights.

    We also covered how to conduct a good fit call to ensure there is suitable rapport and relationship between you, including sample questions to ask each other, and three questions to ask yourself to honestly reflect on the chemistry and suitability of this partnership.

    If you’re not a fit, be honest and thank each other for the conversation.

    But if you are a fit, you can set up a co-coaching agreement that covers how long you will work together, the cadence of sessions, and which days and times suits both parties. Having something in writing ensures the commitment of both.

    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#211 How to Succeed by Showing Up

    This episode is about how to succeed by showing up

    Are you struggling to find enough clients, do a good enough job, or achieve your goals, and wondering how to make it happen? Let’s look at why showing up is the key to your success.

    What is showing up?

    Showing up refers to your ability to do things consistently and to be accountable to yourself for that. It’s a simple as that, but it’s also essential for achieving any outcome goals you have.

    Losing weight.

    Launching a successful business.

    Attracting clients.

    Completing a qualification.

    In this episode, I’ll talk about 
    * What is showing up?
    * What does showing up create?
    * How do you commit to showing up?

    It doesn’t matter what you are trying to achieve – it’s the same principle. Showing up is required for success, and it means that you are committed, disciplined, and consistent with your efforts no matter what, which makes the results possible.

    A lot of people I meet come to me for coaching because they are getting half baked results or no results. A lot of the time it’s about not showing up for yourself consistently.

    A lot of things happen if you don’t show up.

    For example, in marketing one of the keys to becoming visible and known is that you show up regularly and keep your promises to yourself and your audience. It might take 6 to 12 months before somebody even knows that you exist, so you need to be putting yourself out there consistently and regularly in the same places over a long enough period of time that people can start to see you and get to know you, let alone want to buy something from you.

    A lot of coaches I meet try something here and there for a month and then give up saying that nobody is interested. Not long enough! And likely, not consistent enough.

    The same goes for eating and exercise for example. If you want to be athletic, to lose 5 kg of body fat, to gain 3 kg of muscle, to run a marathon or to consistently follow a Mediterranean diet, then you need to show up for yourself and exercise, eat well or train several times per week and every week consistently for a period of time – usually at least 3 months.

    It’s great to start with planning to do something, but that is the easy bit. You feel excited at the prospect of achieving the result. You feel satisfied that you’ve mapped out all of the steps appropriately. You feel like you are ready to go.

    But the reality is, as you start to implement your plan life is going to throw you curveballs. That’s a definite – and showing up requires you to figure out how to keep showing up for yourself, or for others, or both.

    I know for myself for example, at least two or three nights a week I sleep poorly at the moment. And while it might be tempting for me to take a day off the next day, I have responsibilities and things that are important for me to do so I dig deep, and I show up. I make myself get up on time, shower, get dressed in colourful clothing, eat something nutritious, and prepare myself mentally for the meetings and tasks ahead. Obviously there are exceptions, like if I am really sick, but otherwise I just get over the mind games and move forward.

    ALL of us have obstacles in life that prevent us from showing up and that is why working with a coach to be so helpful because it’s about learning how to navigate, troubleshoot, and problem solve those obstacles so that you can be consistent and get the results you want.

    Why is it sometimes hard to show up? Simply, because our brains work against us. Our brains are wired to seek pleasure, avoid pain and expend as little effort as possible. This is why we tell ourselves all the lies and excuses that stop us from taking action!

    But if we work with our brains, we develop better habits that help us to show up and create results.

    What does showing up create?

    So, what happens if you do manage your brain better and show up consistently?

    Well let’s look at some real life examples.

    I have been running this podcast every week for over two years. I have committed to consistently publishing episodes every week no matter what. For example, my father just passed away a couple of weeks ago, and knowing that he was unwell I recorded a couple of episodes in advance so that I could keep showing up.

    Some days I don’t feel like recording a podcast but I do it anyway because I am committed to this activity.

    People ask, where do I get the motivation? Well, I have learned to embrace this process because it builds my audience over time with more and more people listening to this podcast. I don’t want to let them down by not showing up. If I don’t do an episode or two, or if I’m late, people will get the impression that I’m unreliable and untrustworthy – definitely not helpful! Therefore, I have strategies in place to make sure that I show up every week no matter what.

    Actually, weight loss is a really good example of what’s required for showing up. In my experience of coaching people around weight loss, it often takes several weeks before they start to see the impact of habit they have changed. In the meantime, they may get sick, lose motivation, feel overwhelmed with stressors or feel tired as their body changes. But by committing to themselves they can overcome those challenges and still show up for themselves in order to achieve the result that they want.

    The interesting thing is that it’s actually not so much about the result because that is a one-off thing. Showing up is actually about embracing the process and developing the habits that will make you a success.

    Those habits become who you are, your new identity, and a new way of living.

    In the weight loss example, people talk about losing weight and then gaining it again. It just means that they stop showing up for themselves and go back into their old habits which no longer serve them.

    In another example, I think about myself as a business owner running my signature weight loss program in my local area for 3 1/2 years.

    It didn’t matter how tired I was, or down, or what the weather was like, I showed up consistently for those groups of clients and got myself into a positive mindset to foster an exceptional experience for those clients and hold the space for them so that they could achieve their goals.

    Sometimes I definitely didn’t feel like running those group sessions, but I had strategies in place to make sure that my clients got incredible value from those sessions and from working with me. After all, it was the results they got and the way they felt in those sessions that created multiple referrals and sold-out programs every time.

    What do you think would’ve happened if I cancelled sessions because I didn’t feel like going, or if I showed up half hearted and listless?

    Showing up – or not – creates your results.

    How do you commit to showing up?

    So how do you commit to showing up for yourself and for other people?

    It’s really all about managing your mindset, your energy, your motivation, and maintaining your level of commitment to yourself and or other people.

    If you want to show up for yourself or others consistently, the first thing you must do is to define a really good reason why you want to do a particular thing. In my example of podcasting, this is tied in with my ability to have an impact on the lives of other people and to help people to bring their greatness to the world. This is a huge part of my purpose, so if I don’t do this podcast consistently, I might lose my audience, and that might mean that I don’t get to fulfil my purpose.

    The nutshell is that having a big why or lots of whys is really important for committing to something.

    The second thing is that you have to be doing something that is truly meaningful and important to you. If you are trying to do something that you think you should be doing but don’t really want to do and then it’s going to be hard to stick to. This ties into your why, but is slightly different.

    For example, reaching my audience is important to me, but my actions for getting there must be meaningful and aligned. When I tried to run a Facebook group over about a 14-month period, I struggled because I absolutely hated being on Facebook and so I wasn’t able to make myself be consistent and show up for that and I learnt a really important lesson by failing at that. I realise that I was doing something that I thought I should be doing but didn’t really suit me or feel right and it didn’t suit my audience either.

    So, choosing activities and goals with importance and meaning is an essential part of showing up.

    The third thing is that if you want to be able to show up for yourself or others consistently, choose habits or activities that play to your strengths, or find ways to use your strengths to complete those activities. It’s much easier to be consistent when you are doing something that you are good at or have the potential to develop skills in.

    The fourth thing, and this is probably a really important one, is that you just have to stop overthinking things. It’s really easy if you’re tired or stressed to want to give up on yourself and to tell yourself stories about why you can’t do something. That’s just your brain trying not to make the effort.

    If you think about it, it’s actually the discomfort of doing something under adversity that helps you to come out stronger and with a greater sense of self belief. If you give in every time and don’t be consistent, then you are just proving to yourself that you can’t. If you grit your teeth and get

    through something challenging, you gain a sense of pride, efficacy and a glimmer of hope that you can do it again. This gives your untrusting brain the proof it needs to believe you can succeed.

    It’s way better to find some strategies and cues and just make yourself do something and get across the line to prove to yourself that you can because that will create momentum and an upward spiral.

    My best strategy to overcome mental hurdles is talking myself into doing the activity and outlining all the reasons it’s important.

    The fifth thing is that planning is really important in terms of being able to show up for yourself. Imagine if I was trying to record a podcast every week but didn’t have any sort of activity put into my calendar. I’d probably forget will be trying to squeeze it in around other appointments or double booking myself and then it wouldn’t get done. Planning means you are intentionally making space – a dedicated time slot every week – to recording an episode, doing the gym workout, or posting on LinkedIn – whatever it is you want to commit to.

    Planning offers you more than just the ability to complete the task. By making space for what matters to you, it prompts you to clear out the low return tasks so that you don’t waste time and become more efficient and productive. When your schedule is based around important but not urgent tasks and not too many of them, then it’s much easier to show up for yourself.

    The sixth thing I want to talk about today in terms of showing up is that sometimes you’re going to need support from another person or some sort of system to help you show up. It could be a coach. It could be an alarm. It could be a ritual or process you used to get yourself into the right headspace. But whatever it is, if you find it hard to be self motivated and self disciplined at times, think about the things you can do to help you show up for yourself.

    Using this podcast as an example once again, if I’m not in the mood or am lacking inspiration, I have a few uplifting podcasts that I listen to that help me to come up with a more positive mindset and create some of my own ideas for content. I also have content that I’ve created in the past and I can always go back to that and re-purpose it for a podcast episode if I need to. I have a system of dictating into my iPad or phone so if I get an idea while I’m on the run I can capture it in a document using the microphone function and that means I am constantly adding to the content when the ideas strike me. These are three of my personal strategies for making sure I show up and do this podcast every week no matter what.

    The seventh and final thing that will help you to show up is the 7-minute rule. In the practice of yoga, there is a saying that if you just do 7 minutes then you will likely keep going. I apply the same principle to anything else that I need to show up for. Just seven minutes writing some notes for a podcast. Or just seven minutes getting my mind in order so I can still see my clients today and not cancel any appointments. You get the idea. Doing a tiny amount of something means that you get over the initial hurdle of starting, and that you are more likely to keep going

    Summary

    Today we talked about what showing up is and why it is important.

    I also talked about seven ways to help you show up for yourself:

    1. Define a specific why, or many whys

    2. Focus on activities that are meaningful and important to you (linked to the why)

    3. Choose activities that play to your strengths, or find ways to use strengths to complete them

    4. Stop overthinking things and just do them with the help of strategies and cues.

    5. Planning specific activities for specific time slots

    6. Get the support you need from others, systems or tools

    7. Commit to just 7 minutes so you get over the hurdle of starting.

    Showing up for yourself means that you can do meaningful things in your own life and succeed at those things and feel like you are living a purposeful and intentional life.

    It is about learning to embrace the process and become good at that, rather than just focussing on the result. This not only helps you achieve the result, it also helps you to become committed to the regular actions that create your 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:

    Posted on

    E#210 How to Start a Health Coaching Business

    This episode is about how to start a health coaching business

    When you’ve qualified as a health coach, what are the steps you need to take to get started? Should you set up a website, or hire a coach? What should you do first? It can be really confusing, especially if you’ve never run a business before. By the end of this episode, you will have an outline of how to start a health and well-being coaching business, so that you can get clear on your priorities and start taking action.

    Before you start your business

    While this episode outlines how to start a health coaching business, you need to consider a few important factors if you want your business to be successful!

    In this episode, I’ll talk about 
    * Before you start your business
    * The first three essential, foundational steps
    * Developing your marketing materials and sales funnel

    Imagine your business is a new puppy. It needs to be fed, toilet trained, cuddled, trained and nurtured so it can grow into a happy, healthy dog that knows how to behave.

    Think about the responsibility involved in raising a puppy. If you want to succeed in your business, you need to clear the same amount of time, space and effort in your life to dedicate to your business and ensure it works.

    A lot of people are ok with planning in business, but they struggle to implement perhaps due to life circumstances, personal trauma, trying to do too many things at once, or simply not dedicating enough time or being realistic about what they can achieve.

    Others don’t research, define or commit to a niche and a clearly defined problem, which means they don’t have a clear value proposition and that their marketing efforts are ineffective.

    If you want to start a business, make sure you have set aside at least 6 hours per week, increasing over several months, to start and develop your business.

    The three foundational steps

    1. Define what your business stands for (vision and values)

    Like any good roadmap, you need to start with the end in mind.

    If you know what your business stands for and what it brings to the world in terms of the results and outcomes it can create, you will be able to attract the right clients, and get your daily work priorities right and feel motivated to show up each week.

    For me, my vision and values create the compass that help me work out whether something is worth pursuing or not – be that a program I develop, a contact I am introduced to, or a client enquiry.

    2. Define your value proposition (what will they get from your program?) and offer (what is the thing they buy?)

    This is really important for explaining the value of what you do and feeling a sense of value in your own work, and confidence in your ability to invite clients to work with you.

    In the words of one of my recent Passion to Profit students, who worked on her value proposition:

    “I have actually enjoyed it; I go back to it regularly just checking in on some of the points. It centres me back into the why and what. Kind of helps get those creative juices going, thinking of how to place together information for marketing.”

    Each service you offer has its own value proposition.

    For example, an 8-week coaching program might have a value proposition that is about creating a transformation of some kind and a path to rapid change.

    In contrast, a monthly membership that follows the program might have a value proposition about helping people stay on track and be consistent and develop deeper insights and changes that help them step into their future self.

    These are very generic examples, and you would want to be way more specific and relevant to your niche. But what you can hear is that the value of each is very clear and will appeal to different people depending on their stage of change.

    In order to get your value proposition right, you need to speak to your target market and understand the results and support they want, need and will pay for. Your value proposition is based around that. You can do this in casual conversations, free coaching sessions, or social media conversations.

    3. Outline what you will charge per program/membership and how many you need to sell to meet your income goal (simple math)

    The third foundational step is to be really clear on what your income will be and also the timing.

    For example, there are many ways you can earn $100,000 per year.

    You can sell 2 x $50,000 programs (they’d be one year long for that price, and highly transformational).

    Or you can sell 10 x $10,000 programs (probably also around 12 months long and transformational, or very personalised).

    Or you can sell 100 x $1,000 programs, which might be a series of groups each school term and/or a few individuals.

    Or you can sell 208 memberships at $40 per month (assuming 12 months).

    Or it could be any combination of these. These are examples, but it’s important that you get clear on what you’re offering initially.

    It will likely be one core program that you offer, with a group and a 1:1 pricing, and you’d focus on selling that and becoming good at it, and known for it, and to learn more about your audience.

    Once you have these steps mapped out, you can get on with other business building tasks.

    Developing Your Offers, Marketing Materials and Sales Funnel

    Once you know who you are talking to and what you are selling, you are ready to develop your marketing materials and sales funnel.

    4. Create a splinter/taster service – low risk way for people to try before they buy (< $100)

    The marketing gurus say that if someone spends as little as $1 with you, they will more likely buy something more expensive.

    Your splinter service is your first, lowest cost offer. It should be priced between $27 and $97, and it should offer tangible value to the audience. That value is likely to be creating an aha moment (the first condition of change), and perhaps an outline of the steps they need to take.

    With this information in hand, your target market will be positioned to decide if they are ready, willing and able to change right now or not – and whether they want to do it with you.

    5. Decide on your free thing (is it a FB group, a challenge, a webinar you run or talk you do regularly etc?)

    Most people need to spend time getting to know you before they will spend anything with you, especially for a personal service like coaching.

    Create a free thing that gives people the chance to get to know you – this is your free, no risk offer.

    Make sure your free thing is something that plays to your strengths so you can keep showing up and offering value. E.g. don’t do a group if you hate FB. If you love speaking, do Youtube or Insta reels or live workshops or challenges instead.

    Make sure it offers value to the audience. Don’t give away everything, but help them start forming a specific habit, such as giving up alcohol, developing a meditation practice, or something else that will help them achieve their ultimate aim.

    If they can get some quick wins on this free thing, they are more likely to want to continue the journey in your full program or at least consider your splinter service.

    6. Create a marketing schedule for VISIBILITY/awareness

    Once you have your offers mapped out you are ready to create a marketing schedule. This schedule has three aims:

    1. To help you become visible and build awareness of how you help people,

    2. To ensure you show up consistently with your marketing so that you build trust, rapport and interest that lead to enquiries, and

    3. To ensure you are regularly making free and paid offers so people have something to try or buy.

    Depending on whether you are marketing online or offline, your marketing schedule should include:

    1. Regular posts or content that offer value to the niche and/or

    2. Regular networking events that introduce you to your niche or niche referrers (and book follow up coffee chats)

    Don’t try to do 100 things in 100 places, just start with one or two tactics for at least 6 months. Give it enough time to see what works, and test and measure as you go.

    Focus on building connections first to build the audience over 1 – 3 months, then start promoting offers once you have an audience.

    When you these activities, you will be experimenting to see what sticks. You will shape your content around that feedback and then start building your audience.

    Then when you have built the audience you are ready to start making offers (not before – know the audience first to fine tune the offer so it is relevant – and give first in order to receive).

    After you have built some trust and a following, you can do fortnightly to monthly promotions for

    c. Your free lead magnet (e.g. challenge, group, webinar, talk etc), and

    d. Your program / membership or whatever your core service is.

    Remember that people who sign up for your lead magnet should be offered the next level of service after the lead magnet has been delivered.

    For example, if your lead magnet is a downloadable ebook, you would make another offer e.g. for a good fit call within a few days.

    If your lead magnet is a live challenge or a workshop, you would make the next offer e.g. for your program at the end of the challenge or workshop.

    Notice that trust, rapport and relationship are built more quickly in a live environment so it’s easier to make a bigger offer.

    With some careful planning, you could do an ‘intake’ (offer with a start date or week) so that you can manage your work time if you are working at the same time as building your business.

    E.g. you know you can handle one group on a Saturday morning, so you promote that, fill the group, then run it and use feedback to refine the program if needed.

    Then, decide if you will take paid or unpaid leave for the next group – or run two on a Saturday morning and afternoon.

    7. Make sure your systems are in order to deliver the above elements.

    Finally, once you have these elements in place, you can look at the systems you will need to deliver the essential parts of your business, such as:

    – Email systems

    – Invoicing and bank reconciliation systems

    – Client onboarding processes

    – Program delivery processes

    – Feedback and improvement processes.

    This overview covers the key things you need to do at a high level to build a successful coaching business.

    Summary

    If you want to build a successful health coaching business, you need to get a few things in order.

    You’ll need to complete some foundational tasks to make sure you are ready and committed to building your business.

    Then, you’ll need to do some research and foundational tasks to create a vision, mission and define a viable niche who is ready, willing and able to spend money with you to solve their problem and meet your business and income goals. By doing research with your target market, you will be able to create some specific value propositions for each service that you offer.

    Finally, with a clear knowledge of who you are speaking to and how you help them, you are ready to create your offers, marketing materials and sales funnel to help people get to know you, like you and trust you enough to work with you.

    If you feel like you are ready to do this now, check out my Passion to Profit course which starts on 27 September.

    https://www.wellnesscoachingaustralia.com.au/business-resources/passion-to-profit/

    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#209 How Long Does It Take to Form a Habit?

    This episode is about how long does it take to form a habit?

    Are you thinking about making change but lacking in motivation, and wondering how long it will take to form a new habit that happens automatically and effortlessly?

    By knowing how long it takes to form a habit, it can help you to manage your expectations, decide if you are ready to start, and hang in there long enough to be successful.

    I’m sure you know what it’s like. At some point in your life, you have wanted to lose weight, or tone up, or establish a better sleep routine, but it can be hard to get started when you’re not clear on how long it will take, and whether you have enough time and energy to even start.

    If you search the internet for “how long does it take to form a habit”, you will find a range of answers. Today I want to share the most recent research to answer this question, with caveats included!

    In this episode, I’ll talk about 
    * The Architecture
    * What Type of Habit Do You Want to Change?
    * What Type of Person Are You?
    * What is Your Situation? What is Your Mindset?
    * What Does the Research Say?

    The Architecture of Habits

    To set the scene, let’s look at the architecture of habits. I have done a deep dive on this in previous episodes, so for now let’s recap.

    Firstly, any habit has a cue or trigger – something that causes it to happen.

    Then there is a routine or process that you go through.

    Then, there is a reward you receive by going through the process.

    The craving for this reward can motivate you to keep coming back.

    What this means for you is that if you want to change a bad habit or form a new habit, you need to work the elements of this ‘habit loop’ to help you get there faster.

    Let’s look at how to do that, with some examples.

    What Type of Habit Do You Want to Change?

    Firstly, consider that the type and complexity of habit that you want to change. Let me give you two examples from my own life so you can see the difference.

    If it’s a simple habit you want to form like flossing your teeth once per day, then you can bet that it will happen a lot sooner and become automatic more easily compared to a more complex habit.

    A few years ago, a friend of mine told me he had started flossing his teeth each night. This is something I’ve wanted to do for teeth hygiene reasons, but never quite found the motivation and

    momentum to be consistent. This is probably because I found it to be a rather fiddly and sometimes painful task, and I had told myself that I hated flossing my teeth, or that I couldn’t be bothered.

    But as soon as my friend mentioned he was doing this, I decided that I’d have a go too. I didn’t tell him or anyone else – I just decided one day that I would have a competition with myself to do it every night for 12 weeks, as an experiment to see whether I could turn this into an automatic and effortless habit.

    The trigger part of the habit was easy – I would floss before brushing my teeth each night. This is called habit stacking, or as I like to call it, piggybacking. I simply put a package of floss next to my toothbrush and voila, I remembered to even think about doing it each night!

    I got off to a good start and in the first few weeks, I realised a few things.

    Firstly, I realised that each night I was approaching this habit in the wrong way.

    When I got ready to floss, I noticed that I was thinking about how annoying this was, or how I didn’t feel like doing it, or how yukky and gross it was – unhelpful thinking! Instead, I decided to come up with more neutral or positive thoughts as I was flossing. I started thinking things like “I did another night! Yay!” or “This is good for my teeth!”

    Secondly, I realised that if I was going to be consistent with this, I would have to be clear on the process. I had recently been to a new dentist, and they’d provided some written instructions on how to brush and floss your teeth. To make it more interesting, I decided to geek it up and deep dive into technique, trying to bring some fresh energy and interest into the process.

    I learned about flossing on angles and how long it should take.

    Those two things kept me going in the beginning.

    Then I started thinking about the reward in earnest, rather than just having that sense of achievement. Sure, that was a reward, but I also ran my tongue over my teeth and made a smug ‘ah’ sound, really celebrating the clean teeth and how I was maintaining the dentist’s good cleaning work.

    Something funny happened about 11 or 12 weeks into the routine. I had had a late night and a few drinks and was getting ready for bed. And even being so tired, I realised that I simply couldn’t go to bed without flossing my teeth before brushing.

    It was a huge win! I could celebrate more than just the fact that it had become automatic and effortless – I also wanted to floss my teeth because I had created an attachment to the rewards of achievement and cleaner teeth (as opposed to the old rewards of getting out of a boring task).

    Now compare that with something like giving up smoking. Smoking is something you do multiple times per day, and your desire to smoke might be triggered by multiple different things.

    I smoked socially in my late teens, and in earnest when I was 21 years old after a stressful series of events. It had become a coping mechanism and a way of fitting in socially (these were the rewards).

    After a year, I decided it was ridiculous to smoke and I wanted to give up but it was difficult! This wasn’t just one habit loop – it was many habit loops happening in tandem.

    For example, there were various cues or triggers for smoking.

    After breakfast. While driving. After lunch. When stressed. While hanging out with certain friends. While drinking alcohol. At a pub or nightclub (a common hangout when I was this age). At the end of the day as a pleasant wind-down ritual on the balcony of my unit. Looking cool in front of boys (or so I thought).

    Coupled with the perceived rewards of coping better and looking cool (yes, I am groaning about these), I also had a serious nicotine addiction by now so had chemical drivers.

    This habit was a lot more complex than teeth flossing!

    In the end, I dismantled my smoking habit one piece at a time.

    Firstly, I switched from menthol cigarettes (tasted better) to plain cigarettes and the worst-tasting ones – in other words, I made the habit more unpleasant.

    Next, I substituted those cigarettes to ones that tasted bad AND had the lowest nicotine.

    Then, I started delaying my first cigarette. So instead of around 9am, I would wait until 10am, then 11am, then after lunch.

    By now I was smoking fewer per day, so I started buying smaller packets.

    I started hanging out with different friends – friends who didn’t smoke. This was a game changer for this habit because it removed temptation and also helped me frame a healthier identity – by hanging around people who placed a higher value on health.

    I was going to nightclubs to dance instead of smoke. I was going to the beach in the daytime instead of pubs to play pool.

    By the end of about 6 months, I was down to one cigarette per day – the one on the balcony late afternoon. This was the hardest one to give up because I had a positive ritual and feeling of me time. However, I made the decision to stop and do something else at this time.

    Voila, the habit was gone.

    I had cravings for a while, but it was easier to ride them out once I got this far.

    As you can see, more complex habits take longer to break or form and are more involved.

    Some people go for substitution for gum or other things, but for me, I wanted to break the habit and rewire all the different areas of my life rather than swap one vice or habit for another.

    What Type of Person Are You?

    Complexity aside, I think a lot comes down to the type of person you are.

    If you are motivated, focused, achievement oriented and proactive, it’s probably easier for you to form a new habit or break a bad habit.

    Some people have more addictive personalities – and I am one of these (as revealed in a genetic test I had done a few years ago to look at disease risk factors).

    Some people like putting others first and even at their own expense, which can get in the way of forming new habits.

    These are all factors that affect your ability to form new habits and the time that it takes.

    What is Your Life Situation?

    Your life situation impacts your ability to form a habit and the rate at which it happens.

    Why? Because making change is hard. It requires a lot of focus and energy from your brain, and brains like taking the easy, low-cost, low-effort route.

    That means if your life situation is busy, overwhelming, stressful, painful, difficult, or involving major shifts or even crises, forming a new habit is going to be pretty difficult. Not just in terms of starting but in persisting.

    The best time to form a new habit is when there’s little stress in your life, when things are on an even keel, and when there aren’t many other pressures in life.

    This is not always possible, but at least you can clear the decks to make time and energy to focus on doing something new, or something different.

    The less stress you have, I believe the faster and easier change will be.

    This is where working with a coach can be so helpful, because they help you make the time and create the focus, and clear the decks, so that you have enough brain power for forming a habit.

    And not too many at once!

    What is Your Mindset?

    Finally, your mindset is a critical piece of the puzzle.

    You heard me say earlier in the teeth flossing and quit smoking examples, that I had decided to do it. And after 13 years of coaching, I can say that the majority of my clients use similar words.

    They say that they have decided, or they are in the right headspace, or they are really ready. There is determination in those words.

    And to be successful and persist for long enough so that you can form and automate a habit, you need to have a good enough reason which is meaningful to you, because this is your motivator to keep going.

    What Does the Research Say About Time Required to Form Habits?

    I’ve just given you a lot of backstory about habit formation that sets the scene for discussing the research.

    A 2009 paper by Phillippa Lalley et. al. was published in the European Journal of Social Psychology.

    The study involved 96 volunteers over 12 weeks. Those volunteers chose an eating, drinking or activity behaviour to carry out daily in the same context (e.g. after breakfast).

    The time it took to form the habit and for it to become largely automatic was 18 – 254 days, with an average of 66 days (9.5 weeks). A huge range!

    It is known that behaviour is likely to become habitual when it is frequently and consistently performed in the same context, this study found that a habit could be formed and become automatic even if it was missed a few times.

    More recently, a longitudinal field study considered how self-control capacity affected the development of habits over a period of 90 days.

    Contrary to expectations, self-control capacity did not seem to affect the habit formation process and opened the opportunity for future research.

    The recent research reveals a few keys to easier and potentially faster habit formation and habit automaticity:

    · Habit strength increases steeply at first then levels off

    · The more often the behaviour is completed, the quicker the habit forms

    · The more inherently rewarding the behaviour, the easier it is to form a habit

    · If the environment is comfortable (no threats/obstacles), habit formation is easier

    To me, these findings back up my experience with my own habits and with clients.

    The recipe for success seems to lie in the goal-setting process and the situation, as described earlier.

    If you clear your decks to make time, set specific goals around behaviours that are rewarding, and you commit to doing them frequently, you will more likely succeed.

    Having the support of a coach will probably help you get there faster!

    Summary

    Today we talked about how long it takes to form a habit and covered some of the factors that influence the timing and ease of habit formation.

    There is a lot of scope for future research in this area, with the most recent studies having shown that your capacity for self-control is not critical to the process!

    Rather, the intrinsic reward, frequency of behaviour, commitment, environment and in my experience, situation, mindset and personality, might all play a role in the timing.

     

    References

    Lally, P., van Jaarsveld, C.H.M., Potts, H.W.W. and Wardle, J. (2010), How are habits formed: Modelling habit formation in the real world. Eur. J. Soc. Psychol., 40: 998-1009. https://doi.org/10.1002/ejsp.674

    van der Weiden Anouk, Benjamins Jeroen, Gillebaart Marleen, Ybema Jan Fekke, de Ridder Denise. (2020). How to Form Good Habits? A Longitudinal Field Study on the Role of Self-Control in Habit Formation. Frontiers in Psychology 11. URL=https://www.frontiersin.org/articles/10.3389/fpsyg.2020.00560

    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#199 How Does Diet Impact Mental Health

    This episode is about how does diet impact mental health

    In the 20th Century, we have seen global shifts in dietary intakes, with people eating more sugary, fatty, high-energy food and snack foods, and a decrease in fibre-rich and nutrient-dense foods, especially in younger generations and those who are ‘busy’ and looking for convenience.

    But what impact does diet have on mental health?

    Today I want to explore the latest research that links diet and mental health, and to discuss some opportunities for health coaching in this space.

     

    In this episode, I’ll talk about 
    * Global Research from Nutritional Psychiatry
    * What the Research Means for Mental Health
    * How Employers Can Support Better Nutritional Health

    Nutrition and Mental Health – Global Research from Nutritional Psychiatry

    We know that many ‘common’ mental health disorders are associated with chronic health conditions. We also know that lifestyle behaviours including eating habits are intrinsically linked to physical health. Recent research is defining these relationships and revealing opportunities to improve mental health through diet.

    Nutritional psychiatry is an emerging field that recognises the consistent link between better quality diets and a reduced risk of depression, anxiety and other mental health disorders.

    Most of us are familiar with the longevity and good mental health associations with Blue Zone diets – think the centenarians from Ikaria and Okinawa – and this association is supported by research. Here are some examples.

    A study of Norwegian men and women who followed a traditional Norwegian diet reported more favourable mental health compared to those on a typical Western diet, even after adjustment for variables including age, education, physical activity, smoking and alcohol consumption (1).

    An Australian study of 8,660 healthy men and women showed that a Mediterranean-style diet was associated with lower psychological distress as measured by a K10 score (2).

    A systematic review of both observational and interventional studies of nutrition and bipolar disorder found that the intake of certain nutrients is associated with a reduction of bipolar disorder

    symptoms. Those nutrients include omega-3 fatty acids, folic acid and zinc. Promising results were also indicated for coenzyme Q10 and probiotics (3).

    Many studies show that lower socioeconomic circumstances partly explain poor eating habits and depressive symptoms, but there is also evidence that depression is directly associated with long-term exposure to an unhealthy diet, independent of socioeconomic status (4).

    What Does This Mean for Mental Health?

    Medication, exercise and psychological intervention are well-known approaches that play an important role in treating and managing mental health disorders.

    The research findings from nutritional psychiatry show that healthy eating is another impactful ingredient in maintaining brain health and mental health. It is important that we recognise these links with the rise in mental health disorders and body weight during the Covid 19 pandemic, and, that we apply these learnings in practice.

    To that end, it is promising to see that the Royal Australian and New Zealand College of Psychiatry guidelines (2020) and the National Institute of Health and Care Excellence (UK) guidelines (2022) now recommend dietary improvement and other lifestyle modifications as a foundational treatment for mood disorders.

    This is a positive starting point to augment the existing approaches to mental health. Yet there is still more that can be done on a day-to-day basis to improve eating habits and food choices toward better health, lifestyle and productivity.

    Can Employers Play a Role in Better Eating Habits?

    Dietary changes typically happen in our own households or via a medical setting, but there are also opportunities for workplaces to be involved in improving eating habits of the workforce for better mental wellbeing, productivity, focus, concentration and general health.

    These days, it is an employee’s market with thousands of job vacancies on the market. This means that employees are looking for workplace benefits to entice them into a workplace, or to make it worth their while staying in an existing workplace.

    Any opportunity to improve health could be seen as a value add, and a sign that the employer cares about their workforce.

    What might this look like in a workplace?

    Well, assuming you would do a needs assessment first and find out what sort of service is desired, there are a few ways you can package up your services for a corporate market. In other words, there are a variety of ways you can add value to workplaces in terms of employee nutrition.

    Firstly, educational and coaching programs can be offered to any employees to help them understand the benefits of healthy eating and to empower employees to develop of healthier eating habits. If you don’t have a dietetics or nutrition qualification, education can be based around published government guidelines in an interactive, workshop style arrangement.

    If you’re working with a rural or remote workplaces where the workplace provides meal, one offering you could make is to help them develop a strategy to improve the nutritional quality of foods on offer at the workplace and reduce the availability of unhealthy options. This is an important consideration where employees don’t have access to healthy food other than at the workplace.

    Routine medical clearance and fitness for work checks can monitor body weight and waist-to-hip ratio as one indicator of nutritional health and can facilitate referral to a dietician or health coach to support behaviour change. Partnering with the EAP or medical service that the employer uses is another way to add value to the company.

    In some cases, running workplace challenges can also offer individuals the chance to improve their nutrition in a supportive team environment.

    Of course, individual coaching is also appropriate as an on-sell from or adjunct to any of these types of initiatives.

    The evidence is clear – eating habits play a significant role in brain health and mental health.

    And aside from medical and psychological support programs, there are many other opportunities for coaches to help organisations to improve the eating habits of their workforce, and consequently, improve their quality of life, health and work performance.

    The Opportunity for Coaches

    If you are a coach running a business that focuses on either nutrition, mental health or both, there are opportunities for you to approach workplaces to implement education and coaching strategies that will boost employee health, wellbeing, focus, productivity and performance.

    Citing the statistics and research is a great way to position your services to employers and gain their buy in. It answers the ‘what’s in it for me’ question – why should I invest in your services?

    Summary

    Today we covered some of the groundbreaking research in nutritional psychiatry that demonstrates the links between nutrition and mental health.

    I also talked about some opportunities for employers to have an impact on employee wellbeing – especially important in times when employers are trying desperately to retain their talent.

    By presenting the facts and figures on the impact of nutrition on mental health and performance, and by outlining affordable opportunities for employers to offer a value add, you can position your coaching business to enter the corporate space more easily.

    If you have questions on this episode, hit me up on my contact page.

    (1) Jacka, F.N et. al (2011). The association between habitual diet quality and the common mental disorders in community-dwelling adults: the Hordaland Health study. https://pubmed.ncbi.nlm.nih.gov/21715296/

    (2) Hodge, A. et al (2013) Patterns of dietary intake and psychological distress in older Australians: benefits not just from a Mediterranean diet. https://pubmed.ncbi.nlm.nih.gov/23199436/

    (3) Fernanda, C Gabriel et al. (2022). Nutrition and bipolar disorder: a systematic review. https://www.tandfonline.com/doi/abs/10.1080/1028415X.2022.2077031

    (4) Jacka, F.N et al. (2014) Dietary patterns and depressive symptoms over time: examining the relationships with socioeconomic position, health behaviours and cardiovascular risk. https://pubmed.ncbi.nlm.nih.gov/24489946/

    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#196 Andy Hampson – Launching her Breast Cancer Coaching Business

    This episode is about Andy Hampson – launching her breast cancer coaching business

    Andy Hampson of the Inspire Network is on a mission to change lives. Andy has just launched her coaching business with a pilot program to bring out the best in breast cancer patients. Andy is leveraging her skills as a Practice Manager and her professional network to help patients she has previously supported, in a different and more inspiring way.

    Connect with Andy https://www.linkedin.com/in/andy-hampson-the-inspire-network/ 

    In this episode, I’ll talk about 
    * Starting her business and the journey
    * Her business traction point
    * What her aspirations are

    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#195 Danielle Dobson – Breaking the Gender Code

    This episode is about Danielle Dobson – breaking the gender code

    Danielle Dobson is hot property right now. As Author of the Gender Code, Professional speaker and executive coach, Danielle is making an impact in the corporate and small business worlds by helping women unlock their potential in leadership and life. In this episode, Danielle talks about her own career progression and Gender Code limitations, and how she broke through to create a successful business that is breaking ground and having an impact.

    Connect with Danielle

    https://www.linkedin.com/in/danielledobsondna/ https://www.codeconversations.com.au/ 

    In this episode, I’ll talk about 
    * What she’s doing now in her business
    * Starting her business and the journey
    * Her business traction point
    * Challenges she overcame to succeed

    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#194 Kristine Gardner Having an Impact With Metabolic Balance

    This episode is about Kristine Gardner having an impact with metabolic balance

    Kristine Gardener of Melbourne Wellness Coaching is a wellness coach, naturopath and Metabolic Balance Coach who is running a successful weight loss coaching business. But in the beginning, she wasn’t sure how to get traction and where to start. This interview uncovers her journey to success, and what it took to get there.

    Connect with Kristine

    https://www.linkedin.com/in/kristine-gardener-consulting-coaching/ https://melbournewellnesscoaching.com.au/

    In this episode, I’ll talk about 
    * What she’s doing now in her business
    * Starting her business and the journey
    * Her business traction point
    * Challenges she overcame to succeed

    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#193 Ruth Morgan: Creating Healthy Careers

    This episode is about Ruth Morgan: creating healthy careers

    Ruth Morgan of Creating Healthy Careers shares her insights and lessons in developing as a coach and creating a viable, inspiring business. Ruth is a coach, author and speaker who knows what it takes to create a more meaningful and purposeful career – and how to remove the blocks that get in the way.

    In this interview, Ruth tells the story of how her business came to be, and how her own journey inspired her business.

    Connect with Ruth https://www.linkedin.com/in/ruth-morgan-creatinghealthycareers/ https://creatinghealthycareers.com/

    In this episode, I’ll talk about 
    * What she’s doing now in her business
    * Starting her business and the journey
    * Her business traction point
    * Challenges she overcame to succeed

    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#190 Fear Vs Faith-Based Business

    This episode is about fear vs faith-based business

    Today I want to talk to you about running your business from a position of fear versus a position of faith. This is such an important conversation to have. If you’re operating from a place of fear, it can really hurt your business. But if you can switch that and operate from a position of faith that you’ll succeed, of optimism, and hope, then it’s a totally different ball game.

    If you’re a new coach, if you have just graduated with your qualification, and you are getting ready to start your coaching business or practice, it’s a really exciting time. You have so much opportunity ahead of you!

    You have so much enthusiasm about making a difference in the world!

    But for a lot people starting out as a coach in business, there is this challenge around self-confidence self-worth and self-value.

    In this episode, I’ll talk about 
    * What a fear-based business looks like
    * HFlipping the Switch
    * What a faith-based business looks like

    Impostor syndrome is incredibly common.

    And that’s why today I want to talk about the impact of starting your coaching business from a position of fear, verses starting your coaching business from a position of faith.

    I want to give you some practical tips and tools to help you come from a better place, so that you can build your coaching business easily more quickly and to be more successful.

    What a Fear-Based Business Looks Like

    I want to start here so that you can see the impact of having this fear-based mindset on both your ability as a coach, and on your business.

    From a business perspective, a fear-based approach reduces your ability to make money, attract clients, and get ahead.

    A fear-based mentality is a little bit like a circular reference. It might start with impostor syndrome – who am I to coach? I’ve never run a business before – how will I ever succeed?

    You might be comparing yourself to others who have spent 10 years of blood, sweat and tears to build their business.

    And as a result, you feel like you won’t get things right, or you’ll fail or you won’t be able to find enough clients, or you won’t be good enough.

    That puts you into this repeating cycle of not taking action and worrying about the action that you do take – giving your brain the proof it needs that you’re not good enough.

    There is a confounding factor in this cycle that I want to alert you to.

    Here is a pro tip – If you start working with practice or paid clients who are ready, willing and able to change – even desperate to change – chances are they will love coaching with you and get great results.

    A lot of coaches starting out with this fear-based mentality want to find anyone with a pulse!!

    But, if the client is not ready, willing and able, they’ll probably be resistant, disinterested, unfocused and uncommitted.

    The kicker is that YOU will feel like the failure, but it’s actually probably not you!

    See how this fear-based ‘I need any clients I can get!’ mentality is hurting your self-value and self-efficacy – and your business?

    The fear-based approach sets you up to start looking for – and finding – evidence of failure. In other words, if focus on your fear of failing, then all you will see is the evidence that this is true.

    How does this kind of mindset affect your ability to start marketing your business?

    What happens to your ability to proactively go out to meet new people, talk about what you do with confidence, or become a specialist in a particular niche area if your head is full of this negative stuff?

    I know that when I started my own coaching business, even though I had been incredibly successful in other businesses, I had that same mindset.

    I kept asking myself questions like, where will I find clients, and what if they don’t get very good results, and what if I can’t make a living out of this, and what if I’m no good at this, how would I ever know?

    What happened is that I started to get more and more agitated and wound up about not succeeding, and I started to doubt myself, and feel threatened and judged by everybody around me who knew what I was trying to do.

    I felt disheartened. For the most part what was going on for me was that I didn’t have a specific enough niche, so people didn’t understand my messaging, and I wasn’t going to the right places therefore to find the people who I wanted to work with.

    If this sounds like you, then stick with me because now I’m going to talk about flipping the switch and having a more faith in yourself, and having a more positive attitude to your business so that you can start attracting clients more easily and becoming a better coach more quickly, and make more money.

    Flipping the Switch

    A turning point for me was doing some research to find out that there was a need and I want in my community. Identifying a need isn’t enough. After all, lots of people need help, but not many are

    ready, willing, and able to seek and pay for help. So I had to find those people who were motivated to change and were willing to pay to get my help.

    As soon as I did this, everything changed. And it’s a story I have seen time and time again with other coaches who have been successful.

    As soon as they committed to one thing that they knew people were willing to pay for, everything changed.

    If you do that, you create an upward spiral of thinking and acting positively – and this is how that can play out for you.

    My second pro-tip for this episode is to create a little roadmap of how to beat the imposter and get started. Here’s how.

    First of all, find some practice clients to work with who REALLY want to change and are ready to do so.

    Then, invite interest to be part of a pilot program, which is a safe, confidential environment for you to be imperfect, for them not to expect the world, and to get their honest feedback without too many expectations upfront.

    Be vulnerable and let them know it is a test for both of you, and that their opinion and feedback will really help you to help others in exactly the right way.

    If you get that combination right – the right people and a test environment – then invariably those first pilot clients will stick with your program and finish it, and then, they will more likely to succeed.

    And THEN, they will refer others to you!

    Imagine how you would feel having coached a handful of people who really wanted to change, and then were able to succeed and feel and look amazing?

    What would your mind be telling you in that situation?

    Would it be telling you that you were a failure or that you weren’t any good or that your results weren’t worth the money or anything like that?

    Of course not. And that’s the whole point.

    Once you start working with the right people and getting some initial results and focusing on them rather than your fears and inadequacies – a totally different region of your brain lights up.

    It’s the region associated with positive emotions, optimism, and hope.

    What a Faith-based Business Looks Like

    For me when I started my coaching business, as soon as I got those clients that were successful initially, I started wondering where can I find more of those people, and how can I share those wonderful results, and how can I help those people to continue to succeed?

    The initial results that my first successful clients got totally shifted the language in my head. And instead of focusing on me and my supposed shortcomings, I started to focus on the possibilities of change in my business.

    And pretty soon, most of my language was very different.

    Instead of asking why can’t I? I started asking how can I?

    I had the confidence that what I was doing was working. And I started to look for more opportunities. Everything just unfolded as it was meant to because I was moving forward in my mind.

    I was believing in what was possible based on some initial results. And I was totally focused on pursuing opportunities knowing that I had something of value to offer, rather than being frightened of speaking to anybody in case I couldn’t figure out the words to describe what I was doing or in case I couldn’t prove my results.

    This is such an important episode. It takes courage and a bit of confidence to take those first steps into your profession, once you get those couple of important wins on the board it gives you the confidence to gain momentum to keep going and getting traction and continue taking action in the right direction.

    Your brain will switch from how will I ever do it, into where do I go next?

    Of course you will probably need support to face and work on your fears, and probably your own personal and/or business coach.

    But please know this – as Henry Ford said – If you think you can, or you think you can’t, you’re probably right.

    Summary

    Today I covered the difference between a fear-based versus a faith-based coaching business.

    One involves getting bogged down in everything you can’t possibly do or succeed in, and keeps you stuck there. And unless things change, you’ll probably fail in your business and as a coach.

    But, if you commit to a more faith-based approach, where you develop faith in your method and in your ability to succeed, and you put your clients first and find the right people, it will flick the switch in your brain and reveal a positive path of traction, momentum and success.

    Today, I walked you through a simple plan to develop a faith-based coaching business.

    What are you waiting for? Go out and get started.

    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#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#188 3 Reasons Why Knowing Your Niche is Valuable

    This episode is about 3 reasons why knowing your niche is valuable

    Why does having a niche and knowing your niche matter in business? Simply, because it allows you to quickly build trust, and rapport and be seen as a specialist or expert, and therefore attract clients more easily. Today, I’ll outline three reasons why knowing your niche is valuable, with some examples, and how you can get to this level yourself.

    While marking assessments in my Passion to Profit course, it became clear that some students knew their niche really well. I’d like to showcase the value of knowing your niche by sharing some of the insights presented by students.

    In this episode, I’ll talk about 
    * Speaking Their Language In Your Marketing
    * Matchmaking Relevant Program Content
    * Referrals, Referrals, Referrals

    Reason 1 – You Can Speak Their Language in Your Marketing

    When you understand what your niche is going through each day, you can easily demonstrate that and tell their story in your marketing.

    When asked about the type of content they would create for the niche, one student really understood that her audience (busy professionals) were very capable people but often felt alone. They are the type of women that have role models and like learning from other successful women, and they like reputable, fact-based information sources.

    Her ideas for content included expert interviews with or by other women, fact-based news and statistics, and some self-assessment tests.

    These content ideas are perfectly matched to a professional, capable niche and will likely create better engagement.

    Her niche are readers who trust published information written in more formal language, and who expect more professional standard of information.

    To that end, she has self-published a book, has developed a newsletter and will be creating a series of videos that match what they need and want.

    This coach has also identified that her busy professional audience wants to wind down and get ready for a fun and inspiring weekend, so she plans to create content on Thursdays for posting on Friday – just in time to end the week on a positive note.

    What happens when you know your niche so intimately?

    You know what they want, can anticipate when and how they want to receive it, and what they need and want to hear.

    This builds trust and rapport, and makes you the logical choice as the right person to work with.

    When you get to the stage of a ‘good fit’ call, they have often already decided you’re the one they want to work with, because you ‘get’ them and speak the same language.

    Reason 2 – You can Matchmake Relevant Program Content to Your Niche

    With a niche of busy, stressed professionals, this same student decided that the flavour of her content should be short and to the point (time efficient and easy to read).

    In her marketing and her programs, she’s developing shorter forms and surveys using via electronic links to complete and submit online with the press of a button, rather than lengthy documents to fill in.

    Her niche tends to feel negative or frustrated, so she will focus on positive statements and reframes to help boost their spirits and bring a bit of spark to their day, and a supportive group that helps them to feel connected and engaged.

    Reason 3 – Referrals, Referrals, Referrals

    What comes to mind when you think of a specialist?

    When I hear that word, I think expertise, a higher price, someone who knows exactly what I’m going through and what I need, and someone who is equipped to help me with every little thing.

    Niching down and being more specific allows you to be good at something specific – to become a specialist.

    When you run a coaching program that is tailored to a certain type of person, using the content, words and imagery that they more personally relate to, they will more likely commit, persist and succeed with your program.

    Of course, this assumes that you have screened and prequalified them first as someone who is ready, willing and able to change!

    There is a saying that goes, you are the average of the 5 people closest to you.

    What does that mean, in the context of THIS conversation?

    It means that your successful clients have at least five friends who are just like them.

    In other words, they know at least five people who are also in your niche.

    If they have had the experience of personal, specialist experience from someone who ‘gets’ them and even better, has been on the journey or worked with lots of people like them, they will tell ALL their friends, which means referrals, referrals and more referrals.

    In my previous weight loss coaching business, I would invite my finishing participants to let their friends and colleagues know about my coming information sessions, and to invite them to attend.

    That alone ensured that my next information sessions were fully booked, and resulted in 95% conversion rates on the night.

    Summary

    Niching down is important not just for client attraction and engagement, but also for client success and results and even better, referral to more people like them (who are your ideal client).

    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:

    Posted on

    E#186 Three Proven Marketing Roadmaps for Coaches

    This episode is about three proven marketing roadmaps for coaches

    If you’ve finished your coaching qualification and are ready to launch a business, it can be daunting to realize that you have no idea of how or where to find clients and to create a consistent income. On top of that, the word marketing might conjure up a sense of dread and that you need to do all these things that the experts say you should do.

    This couldn’t be further from the truth. Forget the Facebook ads or webinar skills training courses – in this episode, I’ll discuss three marketing roadmaps for coaches that play to your natural communication strengths and help you start promoting with authenticity, integrity and confidence.

    In this episode, I’ll talk about 
    * Playing to your communication strengths
    * The Writing Roadmap
    * The Speaking Roadmap
    * The Networking Roadmap

    Playing to your communication strengths

    When I started my coaching business, I was convinced I needed a Facebook page and Facebook group. All the gurus told me it was the only way to ‘get clients’ – and to set up some ads.

    The trouble is, I feel incredible anxiety when I go onto Facebook. But I persisted as I thought I had to be on that platform and that it was the only way to succeed.

    So, what happened?

    I felt anxious every day. I had to force myself to open the app and create posts.

    I spent hours debating over the words, trying to get them right, and picking images. I cringed at the lack of engagement, and I stressed over the future of my business.

    For a good six months, I did Facebook training courses, paid for mentoring and joined support groups. I felt miserable and hopeless.

    Then I reflected on my communication skills and strengths and worked out that this was not how I should be doing marketing. I needed to do it MY way, so that I could feel energized, motivated and excited about connecting with my audience.

    From there, I went on a journey to explore how best to market my business.

    I realised that I feel most comfortable and authentic when I’m talking to people, networking and to a lesser degree, writing. My main skills are active listening and relationship building, so these options make sense to me. I get to express my opinions, listen and reflect, and draw on my extensive technical writing skills and experience.

    Fast forward to today, and these are the ways I do my marketing.

    As part of my ‘visibility’ marketing, I write an article each week and turn it into a podcast, where I speak about things that my audience wants to know about. These build trust and relationship.

    I’m pretty busy with contract work and as a board member of HCANZA, our industry association to do much more than this. But If I wanted to go really big online, I’d be looking to be a guest blogger on a nationally-recognised online magazine, or guest on a podcast that is nationally-recognised, or on the radio.

    As it is, I share links to articles and podcasts on LinkedIn and Instagram. These are my best promotional platforms because I feel comfortable and more connected with my audience – it’s where ‘my people’ are.

    But actually, my preferred way of marketing is networking, so I do a lot of connections with others so I can meet and learn more about what people do, where there are synergies, and work collaboratively via cross-referral and cross-promotion.

    As you can see, I have a mix of marketing channels that leverage my communication skills and help me build visibility, and the ability to scale if and as needed.

    It’s taken me a while to get to this point, but when you’re starting out, it’s better to start more simply. Let’s talk about three rough marketing roadmaps for coaches that leverage your communication skills and can help you get visibility, new clients and traction more easily.

    Please note that it’s highly likely that your ideal clients within your niche have the same communication strengths and skills as you. By playing to your strengths, you’ll more likely attract your people.

    Here are three roadmaps that I think are the most effective for building coaching businesses. There are other marketing strategies out there, but these three are more effective because you get the chance to connect more personally and emotively with potential clients or referrers.

    As per my previous episodes – it’s the emotional connection between you and your clients that builds the trust and rapport that clients need before they commit to buying from you.

    Now, let’s explore the three roadmaps!

    The Writing Roadmap

    If you’re a great writer and you love writing, chances are your audience is the same.

    You’re probably someone who:

    • journals a lot
    • likes writing lengthy passages/stories
    • is creative with the written language
    • writes emotively and descriptively
    • If this is you, then it’s entirely possible for you to engage your audience in this way.

    As a skilled writer, it’s relatively easy to gain visibility by guest blogging on highly visible online publications like MammaMia, Forbes, Thrive Global or other platforms.

    You could also write case studies, stories and articles for your own blog and build a following, or longform posts on social media platforms where your audience hangs out. Mine is on LinkedIn, yours might be elsewhere.

    You can write for your local industry association and/or industry publications to gain visibility.

    Of course, any writing you do needs to be publicised via sharing through emails (to your network), and on social media and your client email list.

    If most of your audience are readers, then your website can offer a well-written lead magnet (e.g. a how-to guide) that they can download, and join your list.

    As you become more comfortable with writing and build a presence, you can start to offer live webinars or 1:1 calls to connect with you.

    Writing as a stand-alone marketing tool can take more time than speaking or networking, so if you are starting here, you would aim to build in another marketing strategy later such as networking or speaking, events or PR, to speed up the process of becoming known, liked and trusted.

    The Speaking Roadmap

    If you’re a great speaker and you love talking, chances are your audience is the same.

    You’re probably someone who:

    • enjoys socialising and in-depth conversation
    • likes speaking at length, teaching and/or telling stories
    • has a good vocabulary
    • speaks confidently and articulately and likes public speaking.

    If this is you, then it’s entirely possible for you to engage your audience in this way.

    As a skilled speaker, it’s relatively easy to gain visibility by being a guest on a highly visible podcast or getting interviewed on the radio or scoring a regular community radio spot.

    You could also develop your own podcast or YouTube channel, where you build a following by posting audio files or video files and inviting comments.

    You can deliver a signature talk to local groups, allied health professionals or clients. You could engage your local public library to help you promote and deliver a workshop and present your signature talk (promotional) in their space.

    You can present at conferences, expos or other events.

    Of course, any speaking you do needs to be publicised via sharing through emails (to your network), on social media and your client email list, or the list of the event organiser.

    If most of your audience is speakers and listeners, then your website can offer a well-scripted video or audio that they can watch that invites them to join your email list or meetup group.

    As you become more comfortable with public speaking you can offer live webinars or workshops that promote your service offering.

    Speaking is a fabulous marketing tool that requires confidence and practice. It’s easiest to start small and with people, you know, and build up to larger audiences and/or more complicated means of delivery (e.g. in-person vs online).

    One thing is for sure – public speaking is one of the fastest ways to become known, liked and trusted because there is an authentic connection in real-time, and you can build trust and authority easily if you know your subject matter.

    The Networking Roadmap

    If you love interacting and meeting people to share ideas, chances are your audience is the same.

    You’re probably someone who:

    • likes meeting people, breaking the ice and having in-depth conversations
    • likes speaking but is also curious about other points of view
    • enjoys collaborating and brainstorming to build on ideas
    • is comfortable with sharing opinions and exploring differences.
    • If this is you, then it’s entirely possible for you to engage your audience in this way.

    As a skilled networker, it’s relatively easy to gain visibility by attending events that are hosted by business, social or online groups, or joining networking groups or social media groups.

    You could also develop your own group (e.g. a Facebook group), WhatsApp messenger chat, or live MeetUp group if you don’t like social media that much (MeetUp is a platform to facilitate groups that meet.

    You can offer interactive workshops, breakout rooms or discussion/opinion topics with allied health professionals, complementary businesses or potential clients. You can co-host workshops with other professionals to share knowledge and gain insights.

    You could also host events like movie nights, book clubs, meditation sessions or other such events that bring people together to meet, connect and share insights and ideas.

    This is a lot like the ‘speaking’ roadmap, with a key difference being that you are more interactive and collaborative, with the focus on sharing ideas and listening more.

    Of course, any networking you do needs to be publicised via sharing through emails (to your network), on social media and your client email list, or via the event platform.

    If most of your audience is interactive too, then your website can offer a live session with you (could be virtual) as a 1:1 on a meeting platform, VR, or to attend an introductory group event.

    If you are attending networking events hosted by other people, it’s important to define a goal for the event and complete that goal so it advances your marketing effort. For example, I make a point of finding one or two people at each event that I like connecting with, and to email them afterwards and set up a coffee date. This could be a potential client or a potential referrer.

    As you become more comfortable with networking, you can start your own group or simply schedule connections with like-minded people that you’ve built connections with. An allied health professional near me does this well – he emails me every quarter to set up a coffee date.

    Networking is a fabulous marketing tool that requires confidence and organisational skills. It’s easiest to start with small local groups and build up to attending larger groups or even creating your own group (which requires learning a bit of tech in some cases).

    Networking is one of the fastest ways to become known, liked and trusted because there is an authentic connection in real-time, using both auditory and visual cues to gauge and develop rapport.

    My opinion is that while speaking can build a sense of authority, networking can build connection and engagement.

    Summary

    Today we talked about three marketing roadmaps for coaches.

    To create your roadmap, it helps to play to your communication strengths and style to build confidence and to be truly authentic.

    Depending on your personal skills and strengths, I outlined three roadmaps:

    1. The writing roadmap
    2. The speaking roadmap
    3. The networking roadmap

    There are other marketing strategies, but these are known to be more effective because you get the chance to connect more personally and emotively with potential clients or referrers. If you need help to develop your proven marketing roadmap, book a good fit call to see if I can help you. My books are closed to personal clients until July 2022, but I have space in my June Passion to Profit program if you need help to build the foundations of your business. Click the link to learn more about the program.

    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#185 How to Write a Magnetic ‘About Me’ Story

    This episode is about how to write a magnetic ‘About Me’ story

    Do you want to attract more clients to your business – and the RIGHT kind of clients?

    As part of my Passion to Profit course, I ask my students to write an About Me story as a critical part of their marketing. In this episode, I’ll explain how to write it in a way that attracts the right kinds of clients more easily, and with fewer objections.

    What An About Me Story Is – and Why It Matters

    Statistics show that your About Me story is one of the most-read pieces of content on your website.

    So, what is an about me story?

    In this episode, I’ll talk about 
    * What an About Me Story Is – and Why it Matters
    * Four Things Your About Me Story Must Cover
    * How Your About Me Story Attracts the Right Clients
    * Four Steps to a Magnetic About Me Story

    It’s the story that describes your journey from tragedy to triumph, to arrive at where you are today.

    It is an emotive story that captures four important things:

    1. Who you are as a person (your personality)
    2. How do you relate to your niche (your story)
    3. Your values
    4. The position and value of your business

    In his 2015 book called Dotcom Secrets, founder of Clickfunnels Russell Brunson describes this as an Attractive Character Avatar – a public persona that people immediately relate to and connect with.

    Why does the about me story matter?

    Well, because first impressions count, and your About Me page is often the first thing people look for on your website. A well-written story builds connection, rapport and trust with the reader.

    Four Things Your About Me Story Must Cover

    Remember that people buy you, not your service. There are four things that your About Me story must cover in order to build trust and rapport in the reader. It must show the reader:

    1. What they have in common with you – in terms of age, stage of life, problem, values, journey and personality

    2. How deeply you understand their day-to-day struggles with the problem

    3. That you are a role model for success, giving them hope and a sense of what is possible and achievable for them

    4. That you have more than just professional expertise, but personal lived experience with an issue – and how best to overcome it.

    Think about how much trust that generates!

    How Your About Me Story Attracts the Right Clients

    Think about any more generic About Me story that you’ve read on a website or one that is full of qualifications.

    How did you feel when you read it?

    A dry, boring, linear account of your academic history can cause readers to skim at best, and switch off at worst.

    Yes, qualifications matter, but it’s personal engagement that actually sells.

    By telling a heartfelt, emotive story of tragedy to triumph, the reader will see themselves in your words.

    They’ll know that you ‘get’ how they are feeling.

    They’ll get to know you a bit more personally, and to understand your personality, values and approach.

    By the end of your relatable story, the reader should be clear about how aligned they are with you, and whether you are the right person to help them or not.

    In other words, a well-written story can either attract or repel the reader – so you end up with enquiries from people who are pre-sold that you might be a good personality fit for them – and very few mismatches or tyre kickers!

    How To Write a Magnetic About Me Story

    Start by doing some exercises to prepare to write your story.

    If you haven’t had a journey yourself, you might have had experience with many clients in a niche, or friends and family around you with a certain problem.

    Your About Me story can convey your story OR your experience with others.

    You might like to think about and write some notes about:

    1. Your best and most likeable personal traits
    2. A clear journey that matches the niche you work with (your story, or someone else’s)
    3. Your strengths and values
    4. What matters to you most or your vision
    5. Your struggles (or your client/friend’s struggle) to get there
    6. What the turning point was (for you or your client/friend)
    7. How it felt to make the decision, and what the decision was
    8. The success and how it felt

    Once you have done this, you probably have all the elements to write a great story about a journey that you or others have had.

    It needs to be real, emotive and compelling.

    Here are some tips for getting it right.

    1. Start with a defining event

    You can draw the reader in with a specific event that triggered a chain reaction.

    For example:

    “The year I turned 35, I was living my best life. I was travelling extensively for work, partying hard, and playing golf and tennis. Then I married my best friend and we knew we wanted to have kids right away. It would be the icing on the cake of a perfect life.

    But after 6 months of trying, we were unable to get pregnant, and it was then that I was diagnosed with polycystic ovarian syndrome (PCOS).

    Suddenly my world collapsed, and we were faced with some hard decisions about what to do. We were facing expensive treatment, a hormonal rollercoaster, and no guarantee of success.”

    Notice in that example, I outlined how good life was, and how this one specific event was so big that it stopped the person in their tracks.

    It covered specific events in a timeline and described all the emotions that were felt along the way. Remember, this could be your story or the story of a client that came to you for help and succeeded (written in the third person).

    This part helps the reader connect with you as a person on a similar journey, or who has helped people like them. It is where resonance and trust start.

    Are you someone that they could relate to and work with?

    2. Define the emotional turmoil

    Next, you want to talk about the pain of this – the cost of the struggle. This highlights the personal reasons why getting help and seeking a solution are so important. In doing this, you get to share your values and motivators, which might be the same as your client.

    For example:

    “We were told by the specialist that if I went ahead with treatment, life would change dramatically. I would need time off work and our income would drop.

    I would have to deal with uncomfortable side effects of the treatment. It would make me more emotional, and it would change my body.

    My husband and I talked about the consequences. He would have to be the main income earner, and on top of that I would be relying on him for more emotional support.

    We would have to decide whether we really wanted kids badly enough to go through with these massive changes and this uncertainty.”

    Notice in this example, I am talking about that initial stage of diagnosis and talking about things that the reader with this problem might be going through. The reader who relates to this would be thinking – YES – this person gets it!

    This part helps the reader connect with their version of the problem, and to weigh up how big of a problem something is for them right now.

    Is the reader going through this too, and are they ready to make a decision?

    3. Describing the turning point

    Whenever there is a problem that someone is facing, they weigh up the pros and cons of change before deciding what to do, as we heard in that last point.

    Humans are driven to avoid pain, so when there are more benefits to change than not, it creates the motivation to act and seek help.

    Describing the decision-making and action in detail – what you realised, what was decided, how it felt and what the next steps were – helps your reader to make their own decision, and get some ideas on what getting started might look like.

    It also gives them ‘permission’ to ask for help. After all, if a competent role model like you sought help – then the reader might be able to do it too!

    On the other hand, what happens if you were to write about how you did it all yourself? It might be off-putting for the reader. They might feel that it’s too hard, or they’re not good enough to do it themselves!

    If you manage to weave in the importance and value of getting support, it could help the reader to find the courage to reach out to you. This is important from a marketing perspective (not so much the resonance of the story itself).

    For example:

    “Being undecided was an excruciating place to be. We needed to make a decision one way or the other, and we both felt so much pressure to choose the right option – but we had no idea what it was! We had so many unanswered questions.

    How would we pay for the expensive treatment?

    Were we up for this, financially and emotionally?

    Could our marriage handle it?

    Or could we face a life without kids?

    What would that look like?

    As our next specialist appointment drew nearer, we decided to go for it. But it would be hard on our own, and between specialist visits. I would need to make sure I was doing everything possible to make my body healthy and better equipped to handle potential pregnancy.

    My specialist recommended a health coach who specialised in optimising health for women trying to fall pregnant.

    She was amazing – not just in helping me be consistent with positive habits like eating well and exercising safely, but also with the emotional support I needed. She helped me to set boundaries at work so I could finish earlier, get more rest, and also accept that I needed to slow down!

    I have achieved so much in so many areas of my life, but without the support of my coach and the community she offered, I would have truly struggled with so many things.

    Notice in this example, I am talking about the fear and questions, the process for getting support, and how the support benefitted the person.

    This part helps the reader to understand that help is available, and how it helps them get through this situation. It helps to generate hope and optimism, relief and other positive emotions.

    4. Amplifying the outcome

    Change is hard, and it is often a struggle. It requires focus, dedication and persistence, and to set time aside.

    A person will only go through that if there is a reward at the end – and if it’s the reward they want.

    Your ability to articulate that clearly, at the end of your About Me story, is essential for helping someone feel ready, willing and able to change – and that you are the right person to help them.

    If your reasons and benefits are the same as theirs, they will likely reach out to you for help.

    For example:

    “Fast forward two years, and we have an amazing little girl who is healthy and happy. We managed to fall pregnant on the second round of treatment, and my coach was invaluable for helping me keep my physical and mental health in check.

     

    I went on to study Health and Wellness Coaching, because I wanted to help women like me who were taking that leap of faith, to do so with their best foot forward.

    And even though I’m a qualified coach now with a Professional Certificate of Health and Wellness Coaching, I still check in with my coach every 2 – 3 months. I am healthier than I’ve ever been, thanks to her ongoing support.

    Right now, she is that objective, non-judgemental person who helps me to navigate the challenges and the joys of raising a baby while running my business. She helps me make better decisions and to be consistent with the habits that keep me healthy and happy.

    I have been working with my own clients for 12 months now and am so excited to be doing this important work.

    I am so excited and relieved that things worked out. Finally, we get the family we wanted, and we are even talking about baby number 2! For us, making this decision was the best thing we’ve ever done.

    If you are reading this story and going through this right now – please take your time to think about all the angles of your decision.

    And if you have taken that deep breath and decided to go for it – please know that there are people who can support you and help you through it, regardless of the outcome.”

    This part fast forwards to the joy and reinforces the benefits and importance of getting help. It speaks to what’s possible, helps them to connect with the desired outcome, whether you are the right person, and once again, to work out if they are ready, willing and able to do the work.

    Summary

    Today we discussed what an About Me story is, why it matters, and four things it must cover.

    If you get it right, you will build trust and attract the right clients to your business, and they will be ‘pre-sold’ that you are the right person to help them.

    There are four parts of a magnetic About Me story:

    1. A defining event

    2. Defining the emotional turmoil

    3. Describing the turning point

    4. Amplifying the outcome If you need help to write an About Me story, book a good fit call to see if I can help you. My books are closed to personal clients until July 2022, but I have space in my June Passion to Profit program if you need help to build the foundations of your business. Click the link to learn more about the program.

    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: