And What Else?

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It's a very special day today... my 46th birthday! In celebration of that, we're going to have a little reflection episode and also cover navigating those voices in our head that challenge us. I can honestly say that right now I feel the best I've ever felt in my whole life, and so if you're reading this or listening to today's episode thinking that you're too late or should be further ahead by now - just breathe and take a moment. Things only really started to change for me once I stopped avoiding the inner work that I didn't want to do and challenged the way I was thinking and behaving. I'm talking you through some examples in this episode!

We're also celebrating a year since the podcast was first recorded - can you believe it?!

Today I'm chatting about:

• My thoughts on my life now I'm 46
• How giving up alcohol improved my ability to feel my emotions and changed my life
• Navigating negative thoughts and how the first kilometre impacts you
• De-storying stories we're stuck in
• Deciding not to tick the world's tickboxes

If you've enjoyed this episode, please leave me a review and subscribe! And if you want to learn more from me, come and say hello on Instagram @thecompletioncoach or via email at [email protected] or find out more about working with me on my website, thecompletioncoach.co.uk.

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Today's episode is one of my favourites I've ever recorded - diving deep into the topics of self-perception, putting yourself through suffering, and learning what fulfils you with my guest, Lewis Robling. Lewis is an ex-professional rugby player of 10 years, who since discovering ultra running in lockdown, has left the rugby world behind and become an ultra running coach and founded his own events company called "Why We Run". Lewis truly opens up in this episode, sharing things from the impact that feeling out of alignment with rugby had on him, to rugby drinking culture and discovering the importance of having a community around you.

Lewis and I will be chatting about:

• Using running as a pain management tool
• Which he found harder - therapy or ultramarathons
• Self-support and filling your cup
• Making positive changes in your life
• The impact of alcohol on your view of yourself
• Giving back to others through charity and community

You can find Lewis on Instagram at @lewis_robling or check out the Why We Run website at itswhywerun.com.

If you've enjoyed this episode, please leave me a review and subscribe! And if you want to learn more from me, come and say hello on Instagram @thecompletioncoach or via email at [email protected] or find out more about working with me on my website, thecompletioncoach.co.uk.

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Brand and website designer and vision strategist, Becky Symes has come to join me on the podcast today and we have such a good episode in store for you! I invited Becky on after connecting with her on Instagram and wanted to bring over some of the amazing conversations we've had there to allow for a deeper discussion on the podcast. We've chatted about lots of things surrounding purpose, being a female in business and the insecurities many women face about taking up space and struggling with their visibility wounds when it comes to personal branding. It's so vital that we unlink our self-worth from our businesses and maintain those boundaries in order to allow ourselves to continue on our personal development journey.

Today Becky and I are chatting about:

• Undoing visibility wounds
• The role gender plays in business
• Personal branding, authenticity and virality
• Being bolder with our beliefs and values
• Changing internal thoughts to change the exterior
• Slowing down

You can connect with Becky via her website at beckysymes.com or on Instagram at @beckysymes.

If you've enjoyed this episode, please leave me a review and subscribe! And if you want to learn more from me, come and say hello on Instagram @thecompletioncoach or via email at [email protected] or find out more about working with me on my website, thecompletioncoach.co.uk.

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I am an advocate for the bare minimum - and that doesn't mean doing the least amount possible, or just trying something once - if you tell me you've completed something, I'll ask you "how many times?"! To me, the bare minimum is the act of taking small, consistent action towards our goals. We can often find that situations feel hard or gritty and we think that means that things aren't "right", when really, we need someone to come and poke us in the face to point out that things are meant to be hard and sometimes life has challenges that are meant to expand us. Well, I'm here with an episode that is exactly the poke in the face that you didn't even know you needed!

Today I'm talking about:

• What I really mean by the bare minimum
• Embracing challenges and obstacles
• The importance of being in the best possible "state" and considering what you need
• Focusing on what you can control

If you've enjoyed this episode, please leave me a review and subscribe! And if you want to learn more from me, come and say hello on Instagram @thecompletioncoach or via email at [email protected] or find out more about working with me on my website, thecompletioncoach.co.uk.

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I'm so happy that values are something nowadays that we are a lot more open about discussing and sharing with others. Even companies and brands have their own values now! But so often we apply our values to others, but not ourselves, and so today's episode is going to be focusing on values but from the shadow side. For example, is kindness one of your values? But from the shadow side, you aren't compassionate towards yourself and you're great at being a people pleaser to your own detriment. Working on aligning ourselves with our values truly can teach us so much about ourselves and help us to work on our self-development.

Today we're talking about:

• Why I think it's so important to understand our values
• Examples of how to look at your values from the shadow side
• How to apply your values to yourself and not just others
• Re-evaluating when your values clash with each other

If you've enjoyed this episode, please leave me a review and subscribe! And if you want to learn more from me, come and say hello on Instagram @thecompletioncoach or via email at [email protected] or find out more about working with me on my website, thecompletioncoach.co.uk.

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Self perception is our inner limitation, outer conclusion jumping view of the world and ourselves.  What we see isn't always the full view and our ideas about ourselves and other people are being formed in a way that can create a whole host of behaviours.  Sometimes these behaviours work in our favour, sometimes they determine whether we'll even try! If you think back to a time where a friend was really struggling with a problem, and you were secretly thinking "why can't they just get on with solution X?", that was an example of how their self perception was influencing them to see the solution as more of a problem than you would have. They've probably thought the same about a problem you had at some point! Self-perception plays such a huge part in our lives and if we are to move forward with our self-development journey, we need to work on our self-awareness and start to understand our blockers and why we do the things that we do.

Today I'm diving into:

• The different types of perception
• Why we do self-development
• The difference between the presenting problem and the real problem
• Why it's important to develop your self-awareness
• How I think spirituality helps your self-discovery

If you've enjoyed this episode, please leave me a review and subscribe! And if you want to learn more from me, come and say hello on Instagram @thecompletioncoach or via email at [email protected] or find out more about working with me on my website, thecompletioncoach.co.uk.

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All or nothing thinking - the perfect illusion to make you think that you're passionate, committed, all go go go. It's just a trick! All or nothing just means we will come back to nothing, once we aren't able to give our all any more. If I called you a "continuous starter" instead, you wouldn't be as happy about that descriptor, I'm sure. Fundamentally, you'll find yourself going around in circles and feeling as though you're never able to make progress anywhere, because you'll always have great reasoning as to why you had to stop that thing you wanted to do. Combined with being a people pleaser, you'll find you're always able to complete things for others, but not for yourself, leaving your imposter syndrome raging. Sounding all too familiar? Dive into today's episode!

Today I'm chatting about:

• How all or nothing thinking is just tricking your mind
• Why this thinking will affect the things you want to do for yourself
• People pleasing vs your personal goals
• Your internal quitter & how they feed your imposter syndrome
• Why you "can't even finish a book"
• Journal prompts to help you complete something that's been on your list a while

Book a 1:1 session with me here or learn more about working with me in other ways here.

If you've enjoyed this episode, please leave me a review and subscribe! And if you want to learn more from me, come and say hello on Instagram @thecompletioncoach or via email at [email protected] or find out more about working with me on my website, thecompletioncoach.co.uk.

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Yes, it's another discipline episode, but this time through a different lens! If you're still thinking to yourself that being disciplined means using force with yourself to get things done, you're really going to want to have a listen to today's episode. There are so many areas of our life that need us to be disciplined, and I think one of the most important is rest. Have you ever noticed that when you take a break, you get ill? So you start to think that you're healthier when you're busier, and slowing down is bad for you. Well, that's all tied into your nervous system and it's time to realise that you aren't actually thriving when you're in that state. So have a listen to today's episode, and start to think about whether you're truly giving your body the rest it needs.

Today I'm talking about:

• Why hyper-independent people avoid rest
• How I used to rest, compared with now
• The different areas of your life that you need to be disciplined in that aren't work
• The forgotten art of waiting and slowing down
• Why self-diagnosis and inaccurate labels are stopping you living
• Coming to that thing you're avoiding

You can book a one-to-one session here, and find out more details about working with me in other ways here.

If you've enjoyed this episode, please leave me a review and subscribe! And if you want to learn more from me, come and say hello on Instagram @thecompletioncoach or via email at [email protected] or find out more about working with me on my website, thecompletioncoach.co.uk.

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If you listened to last week's episode, you'll know that my word of the year in 2024 is discipline. In today's episode, I'm going a little deeper into discipline and how I'm using it this year to support positive change in my life. I'll be sharing examples of how I'm using discipline - and that's definitely not as a rod to beat myself with, nor as a way to do more or even as a way to try to overachieve! Tune into today's episode if discipline is your word of the year, or you just feel like you could do with a little extra discipline boost this year!

I'm going to be talking about:

• How disciplined I felt I was in 2023
• The way I wanted to approach January 2024
• The things I've implemented to improve my discipline this year
• What the data told me about why I struggled last year
• The link between productivity and rest
• All or nothing vs the bare minimum
• Habit stacking on the toilet!

If you'd like a one-to-one session with me as a one-off, you can book these for January, February or March here.

If you've enjoyed this episode, please leave me a review and subscribe! And if you want to learn more from me, come and say hello on Instagram @thecompletioncoach or via email at [email protected] or find out more about working with me on my website, thecompletioncoach.co.uk.

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Welcome to series 2 of And What Else! If you're a new listener, I'm so happy that you're joining us, and if you're a returning listener, thank you so much for coming back! In today's episode, we're hitting the ground running with a topic that's certainly a lot of peoples' word of the year for 2024 (and mine!) - discipline. In my mind, discipline isn't about being tough or stern with yourself, it's finding the flexible way forward rather than the excuse why not. It's simply a tool that will help you to cultivate a habit that aligns you with achieving your goals, not some horrible way to bully yourself. So, if you feel like you've been looking at discipline in the wrong way, tune in to today's episode to learn more about how to reframe this word and begin to actually start holding yourself accountable.

In this episode, we're discussing:

• The definitions of consistency and discipline
• What manifesting is and isn't
• How being a people pleaser is affecting your personal growth
• Giving yourself permission to be disciplined to look after yourself and how it affects you if you don't
• My thoughts on the quote "I'm not available for anything that disrupts my peace"
• Becoming aware of the energy you're around
• Reframing the "I'm a manifesting generator" excuse

If you're interested in diving deeper into discipline, completion, seeing it through and nervous system regulation, join me in The Bridge 10 week course which starts in March!

If you've enjoyed this episode, please leave me a review and subscribe! And if you want to learn more from me, come and say hello on Instagram @thecompletioncoach or via email at [email protected] or find out more about working with me on my website, thecompletioncoach.co.uk.