Posts Tagged ‘life coaching ireland’

How lions can help you make your life better


If self doubt and fear keeping you from doing the things you want to do in life,

If you have dreams, goals and expectations for yourself,

If you sometimes get frustrated and mad at yourself because you are not doing anything to make these things happen…

You are not alone, and the good news is that there is something you can do about it.

Remember when you were a kid and and someone asked you what you wanted to be when you grew up?

A fire fighter, a movie star, Indiana Jones, a Lego man… yes, and I bet you didn’t flinch for a second or thought is this actually going to be possible at all, or how am I going to do this, or I am just not good enough to be a Lego man!

You believed anything is possible.

Your mind was working effectively: You want, you imagine, you go get it.

Many of my clients tell me they hate the way they look, that they feel fat, unhealthy, tired and depressed

When I ask them what’s stopping them from looking and feeling the way they want, the answer is usually: I don’t know, or I don’t think I can do it, or what if I fail?

Human self doubt and fear fascinates me. I say human because sometimes I can’t help comparing us to the animal kingdom.

Let me explain… African lions must hunt daily to survive. Actually, this seems to be the lionesses’ task and often they’ll hunt together. They’ll go somewhere where they know their prey is likely to hang out. Usually close to water.

How do I know this? Thanks to David, Attenborough!

The lionesses see their prey, devise a strategy, take action. They chase the prey until they make the kill, or the animal manages to get away.

If they succeed, great! If the prey  gets away, what do they do?

Do they spend hours on end feeling bad about themselves for having failed?

Do they decide there is no point in trying to hunt again in case they fail?

Do they give up hunting altogether as it seems they are no good at it cos they failed before?

No, they don’t. They look for the next opportunity.

Once I gave a client this example and he said: how can you compare, if lions stop hunting they’ll die and just get extinct.

To which I replied: Well, in my view, if you are not hunting for the things you want in your life, then you are not really living anyway.

If you spend your life wishing things were different, while doing nothing to change your situation…

If all you do is feel bad about the fact you are not doing anything, doubting your ability to do what you were born to do, fearing failure…

If you are not at least trying to live the life you want… are you really alive?

A good friend once shyly confided in me that they could not ride a bike without stabilisers.

I know a lot of people who can’t but they are all under ten years of age. My friend is twenty two.

I asked how come he couldn’t ride a bike without stabilisers. I knew my friend had been badly bullied as a child and I assumed maybe that had something to do with it. He said not at all.

I asked if it his parents hadn’t taught him. He said they had certainly tried.

Then I got really curious and asked: What happened then?

He replied: I guess I one day I just told myself I couldn’t do it… and so, I didn’t do it.

There’s no way a lion would ever give up that easily…

What is the main difference between you and that person who is living the life you would love to live, doing the things you want to do? Is it to do with talent, knowledge, experience, social status, money…?

Is it possible that they also doubt their ability sometimes, that they make mistakes, that they have ups and downs?

I believe author Susan Jeffers hit the nail in the head when she wrote: Feel the fear and do it anyway.

You see, someone who is doing the things you would like to do, and living the kind of life you would like to live,  may be fearful sometimes too, and go for it anyway!

Live your life like a lion,


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Want to feel great and lose weight? Avoid these foods!


People tend to think about food in terms of what it does to their bodies, i.e. it makes you fat, it keeps you trim… many don’t stop to think about the effect food has on their minds.

Food can make you full of energy, positive, razor sharp focused, clear minded, motivated, relaxed… or it can make you feel like crap, chronically tired, depressed, anxious, negative…

The following foods are so bad for your mind, and body, that I really can’t see any reason to eat them.

Not only do they have close to zero nutritional value, but they also give your body a nice dose of harmful toxins.

Avoid these at all costs and start to feel boundless energy and zest for life. Not to mention the slimming effects…


Chemicals, including perfluorooctanoic acid, in the lining of the bag, are part of a class of compounds that may be linked to infertility in humans. In animal testing, the chemicals cause liver, testicular, and pancreatic cancer. Studies show that microwaving causes the chemicals to vaporize  and migrate into your popcorn.

In fact, getting rid of your microwave altogether is probably one of the best things you can do to improve your overall health.


Many people buy wheat bread as opposed to white bread because they believe it is more nutritious.

What they don’t know is that wheat is often contaminated with toxins and no matter what the form, wheat, whole wheat, cracked wheat, sprouted wheat… they will all be capable of causing the same problems including: celiac disease, IBS, rheumatoid arthritis, headaches, infertility, and developmental delay in children.

Intolerance to wheat is far more common than doctors typically recognize. The human body hasn’t evolved to digest it. Wheat, and nearly all other grains, convert to sugar in the bloodstream, and rapidly accelerate aging and chronic illness in most people.

Most of us should limit or avoid wheat altogether.


An average doughnut will give you about 200 to 300 calories, mostly from sugar, and few other nutrients.

It will throw off your blood sugar and won’t stay with you so you’ll be hungry again soon.

Apart from the numerous negative physiological effects of sugar, which I won’t mention here, it can cause a rapid rise of adrenaline, hyperactivity, anxiety, difficulty concentrating, and crankiness. It can reduce learning capacity, and increase in delta, alpha, and theta brain waves which can alter your mind’s ability to think clearly. It can  also cause depression, increase your risk of Alzheimer’s disease, worsen symptoms of ADHD, and even cause antisocial behaviour.

One can of soda, for example, has about 10 teaspoons of sugar, 150 calories, 30 to 55 mg of caffeine, and is loaded with artificial food colours and sulphites. The diet varieties are also problematic as they are filled with harmful artificial sweeteners like aspartame.

Studies have linked soda drinks to osteoporosis, obesity, tooth decay and heart disease. Plus, drinking all that sugar will likely suppress your appetite for healthy foods, which paves the way for nutrient deficiencies.

If you regularly drink soda, regular or diet, eliminating it from your diet is one of the simplest and most profound health improvements you can make.


Potatoes are bad enough when consumed in their raw state, as their simple sugars are rapidly converted to glucose that raises insulin levels and can devastate your health. But when they are cooked in trans fat at high temperatures, all sorts of interesting and very unpleasant things occur.

Anything that is fried, even vegetables, has the issue of trans fat and the potent cancer-causing substance acrylamide.

Foods that are fried in vegetable oils like canola, soybean, safflower, corn, and other seed and nut oils are particularly problematic. These polyunsaturated fats easily become rancid when exposed to oxygen and produce large amounts of damaging free radicals in the body.

These oils can cause aging, clotting, inflammation, weight gain and even cancer.

Due to its high saturated fat content, coconut oil is extremely stable and is not damaged by the high temperatures of cooking. This is why coconut oil should be the only oil you use to cook with.


Fruit juice has about eight full teaspoons of sugar per eight-ounce glass. This sugar is typically a fruit sugar called fructose, which is every bit as dangerous as regular table sugar since it will also cause a major increase in insulin levels.

Many commercial orange juices are contaminated with mould from damaged fruit that are processed. So if you drink commercial orange juice regularly you will be exposed to these mould toxins.

This doesn’t mean that you should avoid fruit, just fruit juice. When the fruit is intact and whole, its fiber will somewhat moderate the release of fructose into the bloodstream as well as somewhat moderate insulin release.

Avoid  eating these foods and start to notice a surge in energy, mental clarity and a slimmer figure, in as little as 7 days.

If it doesn't grow in a field..

Start feeling great right now and let me know all about it!


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Have resolutions for 2010? Why you won’t stick to them unless you do this


By definition, a resolution is a commitment that an individual makes to a project or the reforming of a habit.

Resolutions are often linked to a lifestyle change that is interpreted as beneficial. These commitments tend to go into effect on new year’s day and remain until fulfilled, or abandoned.

Some of the most popular ones include:

Losing weight, getting fit, eating right, quitting smoking, reducing stress, getting organised, getting out of debt

However, recent studies show that only 12% of people who set new year’s resolutions actually go on to achieve their goals.

– How come, year after year, millions of people all over the world swear over and over again they will stick to their resolutions,  only to give them up, as most people do, a few weeks later?

– How can people abandon such important and beneficial goals they have set for themselves, so easily and quickly?

The answer is simple. The haven’t mastered the art of setting well formed outcomes.

Most people don’t know how to set goals. They like to daydream about what their lives would be like if things were different, they like to think about and talk to other people about ideas, things they would like to do, things they should do…

These are not goals. They are just thoughts. In order for you to achieve your goals, you need to take consistent and focused action. And unless you follow the steps I am going to reveal now, you may find it extremely hard.

If you are serious about sticking to your resolutions this year, make sure you follow these goal setting strategies:

1/ A well formed outcome needs to reflect your values. Your values are your beliefs about what is most important to you in life. These provide inspiration, govern your levels of motivation, and guide every decision you make. They are the standards you live by.

If, for example, health and fitness is one of your values, then this will be imprinted in everything you do. You will behave in a way as to ensure you are healthy and fit, as you will not accept your life any other way.

When you set goals that reflect these, you’ll  want to start taking action right now, never mind waiting until the new year!

2/ If your goals are long term, it is useful to break them down into smaller more attainable mini objectives, so you can realise your progress more easily, and get a sense of accomplishment that will in turn keep you motivated and focused.

If you have a few goals in different areas in life, avoid overload and overwhelm by prioritising and concentrating on those goals that are most important to you right now.

3/ Tell people about your resolutions. Studies show that people who have a supporting family and friends reach their objectives faster , and also live happier and longer lives! This is why support groups of all sorts have proven to be so popular and successful.

If your family and friends are not as supporting as you’d like them to be, finding like-minded people who share the same or similar goals will help you get what you want faster and more easily. And you’ll get to enjoy the process more too.

4/ We are creatures of habit and often get stuck in  particular behaviours that can seem impossible to break, unless you know how to.

In order to build new effortless and lasting habits, you need to crush limiting beliefs, create new more resourceful ones, and attach these to your goals, together with  a bucket load of emotion  and some super effective goal setting tools.

Thinking that you will be able to do this relying solely on will power is a big mistake that will only bring you frustration and disappointment.

Even the most successful entrepreneurs, artist and athletes have coaches, like me, to help them with the necessary mind skills to help them achieve their goals.

If you want to find out what these mind skills are, and the 7 essential steps you need to follow in order to achieve your goals this year, stay tuned for my upcoming coaching programme “7 steps to getting what you want”, out in January!


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Inspirational person of the month – December 2009


Daniel Holfeld  is a photographer practicing in fashion, beauty, advertising and art based photography ( Photography is his first passion and after that comes yoga, which he has practised since he was 16.

A few months ago he started practicing Bikram yoga, a 90 minute cardiovascular work out of 26 postures done in a studio heated to 40.5°C.

For the first time the European Yoga Championships were being held in Dublin last month and Daniel decided to go forward and compete. He got placed and will continue on to represent Ireland in the Yoga World Cup on the 13th February in LA.

A: Daniel, why did you decide to take part in this competition in the first place?

D: At first I was quite shy about competing. I had never heard of a yoga competition before! But I slowly began to change my mind when I saw the other Irish competitors training and pushing themselves to reach their goals in time for the competition. So I signed up and joined the training. Also I thought, “why not!”. I have practiced since I was 16, so it was time to take on a challenge and see just how far I could go with it. Also I wanted to represent the guys, because I think people tend to think of yoga as a girls sport!

A: How do you fit training for a competition like this around your working life?
D: It wasn’t easy. In the run up to the competition I was practising every day after work in the evenings and then doing extra advanced classes on the weekends. So, on a Friday evening and Sunday I would be doing about 5 hours of yoga. It took up a lot of my time, but it was rewarding and great to see the results in my body, using different muscles and seeing a deeper practise just encouraged me to keep going no matter how much it ate into my free time. I think you’ll find the time to do anything you love and where you can see the results!

A: How do you discipline yourself to train when you’ve had a bad day, for example?
D: The hardest thing to do with any training is to start the session. So, if I’ve had a bad day I always say to myself “just start” and the rest will take care of itself. And it does, within the first 10 mins you are having a great session. Often the times when you feel the worst you end up have the best training. In order to keep up the regular discipline my body reminds me, because you feel so good with regular training and with anything good, you don’t want it to stop. Also, the group morale in the studio is great, we encourage each other a lot, which really helps.

A: What motivates you to keep going?
D: I’m motivated by setting new goals for myself. With yoga you can always learn new things about your body and how it reacts to more training. The results you get show just how malleable the body is and how much it can actually handle. For example, whenever I think I can’t go any further I always try, even if it means stretching a few more inches, then you see that you can do it, so the next time you try again. Also, I remind myself of how good I will feel after the
training, which is great motivation.

A: What inspires you?
D: This competition was a huge inspiration, setting myself this goal as something to work towards. The current two world champions came over and held classes and did demos. Seeing Courtney Mace move was definitely inspiring. In fact I will be going to NY to practise with her before the competition in LA. Never thought my holiday would consist of training but it’s really given me something to aim towards and the opportunity to train alongside a world champ is too good to miss!

A: What is the biggest challenge you have overcome, and how?
D: A few years ago I fell skiing, I went over some ice and my ski didn’t come off. Basically my ski went one way and my body went the other way! I tore my Anterior cruciate ligament. The challenge here was being disabled. At the time I was doing daily ashtanga practice so being bed bound when I got back was difficult for me. But I did the physio and lots of yoga and now its as though I’ve never had anything wrong with my knees. It hasn’t limited me in any way, largely because I stuck to a good physio routine and combined it with my yoga practice.


Every month, I will be interviewing an inspirational person. It could be a friend, a client or it could be you! If you know of anyone who qualifies and would like to inspire others, contact me at



How to get more done with the time you have


TIME Management

Christmas is a busy time of the year for a lot of us. On top of our daily work and family commitments, we have parties to attend, presents to buy, dinners to prepare, trees to decorate…

What should be a relaxing and enjoyable time of the year spent in the company those we love, can sometimes seem like the most stressful time.

I coach clients who are trying to find a happy balance between career and family life, who tell me they dread the next few weeks because of the extra work load put on them.

Kate, one of my current clients, told me  the  time saving technique I am going to show you next is “the best thing since sliced bread” and that her life is a million times easier since having discovered it!

Start to use my “SIEVE IT WORKS” time saving technique right now, and allow yourself to fully enjoy this very special time of the year!

What I want you to do now is grab pen and paper and write your “TO DO”  list for today. Once you have done this, I want you to “sieve” every single task on your list by answering the following questions:


If it has a deadline, a set date and time it needs to get done by, then write “Urgent” beside this activity.

Urgent activities may include work projects, meetings, doctor appointments…


If getting this done is important to you and of benefit to you and your life in the long term, then write “Important” beside this task.

If doing this makes you happy, for example, making sure you eat healthy meals, or getting an exercise session done, or reading a chapter of your favourite book…


Are you the only person who can get this done, or can you delegate?

Whether it is a work task or a home chore, allow other people to help you. Provide guidelines on how to get the task done and tell them the result you expect.

Even if the result is not up to your standards, be ok with it being “good enough”. So, if you can delegate, write “Delegate” beside the task.


If it is a “time waster”, just cross it off your list.

Time wasting activities can be: tv, the internet, video games, emails, some telephone calls…

You now have a list of tasks with the words “Urgent”, “Important”, “Delegate” beside them.You may also have some tasks completely crossed off your list.

Now, whether you want to use your diary, your outlook calendar, or whether you want to produce your own excel schedule, allocate time for your urgent activities and important activities for today, giving yourself some extra time (20-30 mins) .

For example, if you think a meeting should take 20 mins, allocate 40 minutes for it on your diary. This is to account for interruptions and/or delays. And if it actually takes 20 mins, you will have some extra time afterwards to relax or to  get started on your next task.

Also, make sure you delegate those  things you wrote “Delegate” beside. Whether you can do this straight away, or you have to wait until later in the day, make a note of it on your diary too, as a reminder.

At the end of today, refer back to your diary and tick off all the activities that got done with your favourite color marker. Don’t be surprised if you get a sense of accomplishment and even self pride.

Do the same thing tomorrow, and the next day, and the next day…!

Please let me know when you’ve put this technique into practice and how well it is working for you.

Talk again soon!


How to say no – 3 simple tips that can change your life


Saying NO

Not now...

If your life is hectic, if you are so up to your ears in work and home commitments that you can’t even think straight. If paperwork, meetings and projects keep piling up,  and you feel like you can’t cope, then you may need to learn to say no.

If you spend most of your time doing things for others and forget to take care of yourself, then your self -esteem and confidence may be suffering as a result.

Learning to say NO at the right time and in the right manner can literally turn around your life.

Not so long ago I coached a successful entrepreneur, whose life was in a right mess. Her business was doing well despite the recession, but her marriage was in tatters, she barely got to see her kids, she couldn’t sleep at night and during the day her head was all over the place.

She was always late for appointments and meetings yet she kept scheduling more  and more into her diary. She said yes to everyone and everything. Except her husband, her kids and herself.

She was a perfectionist who thought no one could get things done as well as she could, and so she took on a ridiculous work load. She had people working for her but she did her job and everyone else’s too. Yet she was unknowingly neglecting her family, and her own physical and mental health were a time bomb about to explode.

This superwoman broke down in tears on our first session when she realized that she was destroying the most important things in her life: her family, and herself! What would her family do if something happened to her as a result of all the stress she put herself under?

Then, I introduced her to the word NO. At first she had trouble saying it. She thought if she said no to people,  theywould think she was rude or selfish. She was shocked to learn that  when you say no assertively and in the right manner, people actually respect you more.

When I taught her different ways to say no to people respectfully and gracefully, her face lit up like she’d just found out a treasure! After just a few weeks of putting these into practice, especially in her business, she had transformed into a completely new, more confident, more relaxed and happier person. In our coaching sessions, she  also learnt how to run her business more effectively, so she was able to spend more time with her family. And she was loving it too!

Here is 3 simple ways to say no  that completely turned around my client’s life for the better:


For example: I can’t attend that meeting because I promised my kids I’d take them to the cinema tonight.  It is                                          not esssential that I attend that meeting as I can sort that issue over the phone tomorrow.


For example: I am sorry. I can’t take this call right now. But I will call them later/ email them later/ get                                           my secretary to call them

  • NO + DELAY

For example: Let me think about it and i will get back to you in 5 minutes (this will buy you time so you can

decide if what you are asked to do is actually important for you right now or if you want to say no.

There are many other ways  in which you can allow yourself to say no and make it work for you and for others too.

When you take time to decide what your priorities are in life and you choose to stick by your decision, you will find it easier and even liberating to say no when necessary.

But like everything else in life, the more you practise the better you become at it!


How to make decisions




Decisions, decisions… some people embrace the process of making decisions, while others avoid it at all costs.

Some people seem to seamlessly and confidently make decisions in every area of their lives. Others drive themselves to oblivion trying to make the right choice.

The fear of making the wrong decision can drive some people into a state of  limbo, whereby things are put on hold for the unforeseeable future, or forever.

It’s like pressing the pause button of the movie of your life. Pausing can be useful sometimes, so long as you  remember to press play again soon!

If you are one of those people who thinks no decisions means no consequences, then let me tell you, you are wrong!

The consequences of a decisionless life are often far worse. I have coached clients whose self-esteem and confidence was shattered as a result of this.

Making decisions can be an empowering and very rewarding process when you know how to make it work for you.  So, how can you make  it work for you? Well, we usually make decisions based on:

– Impulse: Like, for example,  when you spend your weekly food budget on a new piece of clothing that you don’t even need. And, as a woman, I have totally been there! 🙂

– Past experiences: We tend to compare things, people and events to similar past experiences. But remember, similar doesn’t mean the same. And your past does not have to equal your future either!

– Future predictions: Yes, we like to think of ourselves as fortune tellers sometimes. But the truth is we are not.  Not me anyway! However, we often make badly constructed predictions that defy the laws of logic.

Sometimes it is important to follow our intuition. And it is just as important to weigh the pros and cons.

When faced with decisions, especially potentially life altering ones, allow yourself to take some time to write down the pros and cons. If you are not happy with the amount of cons you come up with, then ask yourself, how can you turn some or all of the cons into pros? and what do you have to do in order to do this?

By answering these questions you have started to think more usefully.

Getting advice from a trusted friend or expert can help too.  But ultimately, it is up to you to realize that uncertainty is part of life. When you allow yourself to embrace the unknown now, you are actually making life more interesting and exciting.

Sometimes we make great decisions, and other times we make crappy decisions. And that is ok. It is up to us to learn from our mistakes and keep on going, taking chances in life.

Has something truly unexpected and amazing happened to you as a result of a decision you made?

Anna 🙂

How to get motivated – Part I


As a life coach, it is one of the main complaints I hear from my clients: How do I get motivated?

Have you ever noticed (maybe on your way to work in the morning) the usual 6am-er running outside in the middle of winter? You maybe in your car or on the bus, wrapped in layers, sipping a coffee and wishing you’d called in sick.. and your one is running in the rain and cold, in a pair of leggings!

How do they do it?!

The answer is, they discipline themselves to do it, or in other words, they make themselves do it, whether they feel like it or not.

They are no different to you and me. They are certainly not superhuman. But, they most likely have a goal they are working towards, like running a marathon, for example. Whatever their goal is, I bet you it is extremely important for them.

So, they get disciplined. They make sure they do what is necessary, because the pain of not doing it is worst than the pain they get doing it. Does this make sense?

Now, once they are out and they start running, the morning fresh air, the tranquil atmosphere, the motivating music on the ipod, endorphins and other feel good hormones quick in, and that run quickly starts to feel just so right!

It is easier to become motivated once you have started doing what you wanted to be motivated to do.

So, next time you ask yourself how you can get motivated to do something,  just do it! Start doing whatever it is, and watch, hear and feel yourself getting more and more motivated as you do that thing!

There are also very powerful Neuro-Linguistic Programming techniques you can learn to get motivated in an instant.

Whether you want to get super motivated or a little bit motivated, whether you want to get motivated for a long time, or for just a while… when you discover these cutting edge mind techniques  there will be no stopping you!

Stay tuned for “How to get motivated – Part II”, where I will be disclosing the secrets of some of the most super motivated people out there 🙂



Go for it!

Need confidence? 3 simple things that can help you be more confident fast


Just 3 things?

Yes, just 3 things. I mean, there are lots of things you can do to become more confident fast, and I am telling you, when you do these 3 simple things regularly from now on, I can guarantee you will be surprised at how much more confident you are pretty much straight away.

1 – Talk yourself up

Always talk about yourself in a positive manner. When I was young, I used to put myself down all the time. You know, the usual, I am not pretty enough, I am not slim enough, I am not good enough… I have always had a sarcastic sense of humour and used it to say negative things about myself, as a joke, but not really… you know?

My mum used to give out to me every time I put myself down even if I was “joking”. She said to be careful about the things I said because whether I was aware of it or not, it definitely had an effect on my mind, and my physical body too. At first I didn’t know what she was going on about, but later on in life, all this started to make a lot of sense.

I mean, would you let someone else put you down and say horrible things to you? No way, right? So why would you do this to yourself?

When you stop putting yourself down and start talking yourself up regularly, even if at the beginning it feels like you are forcing it a little, keep it up. You’ll notice how you start to think of yourself in a more positive way and you  feel much better about yourself too.

2 – Treat yourself well

So simple but so many people don’t do this often enough. Think about the person you love the most in this world. Think about how well you treat them and the things you would do for them. Now, are you doing this for yourself?

If you want others to value you, appreciate you and treat you well, you have to value yourself, appreciate yourself and treat yourself well first.

What things do you absolute love doing? What makes you feel really good?

Whether it is treating yourself to a long bath once a week, watching a great movie at the cinema, reading your favourite book, or going for a walk in nature…treat yourself often, just cos you’re worth it, and amaze yourself at how much more confident you become.

3 – Do more of what you are good at

The more you do the things you know you are good at, the better you feel. In order to do this it is useful to identify the things you have a natural talent for. For example, what are the things you usually get complimented on?

Make a list and display it somewhere you can  see it regularly. Remember that people don’t just compliment you for the sake of it. They usually mean it!

Everyday a lot of us do things we don’t necessarily enjoy or want to do, but we feel we have to.

I am not asking you to give up all these tasks that need to get done. What I am saying is, when you spend time doing things that you enjoy and have a natural ability for, you get to have fun.

When you are having fun you can feel relaxed and at ease and comfortable with yourself. And confidence is all about being comfortable in your own skin.

Do these 3 things and let me know how much more confident you are as a result!