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Welcome to our 5-part Apply SPF (Self-Preservation Focus) series where we start with three simple ways to stay fired up instead of burnt out this summer and beyond.

• Plan your day backwards instead of forwards to stay energetic and honour your time boundaries
• Reframe your language from "have to do" to "get to do" for a quick shift from victim to agent mode
• Catch pessimistic thinking using Seligman's method by shifting PPP to TIE

The placebo and nocebo effects demonstrate how our thinking impacts our physical wellbeing; Summer's natural daylight and opportunity can remind us to lighten our mental approach

Our call to action this week is to write a list of all your amazing attributes, what makes you Hot Stuff and to remember that: you matter! 

We dedicate this episode to all the Doers out there x

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In this final episode of our Friendships at Work mini-series, we’re joined by the brilliant Tash Costa-Thomas. Diversity consultant, LGBTQIA+ activist, and former performer, we explore how authentic relationships can transform the way we work, lead, and belong.

Tash shares how her early days on cruise ships (yes, sharing a cabin for nine months!) taught her the power of vulnerability and instant connection,  something that’s often missing in buttoned-up corporate spaces. Together we explore how trust is built through shared challenges, not just shared job titles, and why the strongest workplace friendships often outlive job roles and restructures.

We dive into the evolution of Pride at work, the realities of queer parenting in policy-light workplaces, and why middle managers carry a heavy burden when it comes to inclusion. Tash’s powerful message? Your differences are your superpower, and it’s often the smallest gestures of human connection that create the biggest shifts in culture.

Whether you’re building a team, navigating change, or just feeling a little out of place, this episode is a heartfelt reminder that pulling together, not powering through, is what really creates collaboration.

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In the third episode of our Friendships at Work series, we’re joined by the brilliant Abigail Wilmore — founder of People Flow and former HR leader in the luxury fashion world (think Stella mccartney and Tom Ford). We explore how friendship, connection, and human-first design are reshaping the future of work — not just for employees, but for the HR professionals supporting them.

Abi shares her journey from corporate burnout to creating the People Flow Community — a beautiful, nourishing space for HR professionals to reflect, recharge, and speak openly without masks. It’s a timely reminder that friendships at work don’t always look like pub trips and whatsapp chats;  sometimes, they’re built on safety, shared purpose, and the quiet relief of not having to perform.

We unpack how meaningful connection fuels culture, wellbeing, and resilience — especially in high-pressure roles. Its about putting people before policy; how friendship, flow & self-care is redefining HR.

Abi also offers practical ways for leaders and HR teams to reimagine the future of people strategy, from monthly self-audits to embedding belonging into everyday business.

Whether you're in HR, leading a team, or reflecting on your own friendships at work — this episode will inspire you to prioritise connection and rethink what people-first leadership really means.

As Abi says: "You can’t pour from an empty cup — especially when you're the one holding space for everyone else. HR needs friendship too."

You can connect with Abigail Wilmore via her LinkedIn profile

Find out more about People Flow here

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In the second episode of our Friendships at Work series, we’re joined by Karl Allcoat, a senior leader in construction and architecture, to explore what it really takes to create belonging — especially for those who may not see themselves represented in the majority.

Whether it’s being LGBTQ+, neurodivergent, or simply feeling like an outsider in a workplace culture, Karl shares his lived experience and practical insights on building inclusive environments that honour difference, encourage curiosity, and nurture connection. We dive into the idea of “finding your people” at work — and what leaders and colleagues can do to help make that possible.

We unpack tools like Spoon Theory to explore how energy, sensory load, and different processing needs affect how people show up, engage, and interact. It’s a rich conversation about learning to meet others where they are, challenging assumptions (including our own), and choosing to lead with openness rather than certainty.

This episode is a must-listen for anyone wanting to foster real belonging — not through token gestures, but through everyday choices that invite people to be seen, heard, and valued.

Expect fresh perspectives, personal truths, and a coaching lens on how to build workplaces where everyone has a place.

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Do you have a work BFF? In this first episode of our 4-part Friendships at Work series, we dig into the surprisingly powerful impact of having friends on the job — and why it’s about more than just sharing a coffee or a lunchtime laugh. Think about any big life event — a wedding, a milestone birthday — and chances are, a current or former colleague is on the guest list. Rather than a nice to have, we explore why friendships are a need to have for sustaining engagement, well-being, and long-term success at work — recognising that friendships come in all shapes, sizes, and strengths.

Backed by Gallup’s landmark research, we unpack how having a best friend at work (Q10 on their famous Q12 survey) correlates directly with higher engagement, lower turnover, safer workplaces, and greater profitability. From fewer accidents to stronger morale and better customer service, it turns out that being friendly pays off — both in short-term outcomes and those career-long magic moments we treasure, especially when we collect lifelong friends among our ex-colleagues.

We share real-world stories where workplace friendships have helped teams thrive — and explore the cultural barriers that can get in the way. It’s not about forcing connection, but about fostering an environment where genuine, trusting relationships can naturally flourish.

Full of practical insights, coaching takeaways, and our signature reflections on the secret to being more human at work; this is a useful listen for anyone looking to lift team morale, build a stronger culture, or lead with a more connected mindset.

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In our special bonus episode, we reflect on the powerful conversations shared throughout our Taking Pride series—bringing together the key themes, insights, and practical takeaways from our four incredible guests.

From understanding the evolving language of gender identity to the importance of authentic allyship, cultural sensitivity, and courageous leadership, we revisit the moments that truly moved us—and the lessons we hope to carry forward in our work and lives.

Whether it was Steph’s reminder to lead with curiosity, Olly’s story of self-definition, Sophie’s call to show up for others, or Bhavna’s wisdom around mindset and multicultural identity—each episode added depth to our understanding of what everyday Pride really looks like.

This wrap-up episode is all about celebrating progress, acknowledging the work still to do, and encouraging you to stay open, ask questions, and keep the conversation going—365 days a year. Its not just about the badge or the lanyard - its about showing up as a human being and for many, our workplaces are our second homes and our colleagues our families. 

Join us on Instagram @secretsfromacoach to share your biggest ‘aha’ moments and the little compassionate moments you’re inspired to make.

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In the fourth episode of our Taking Pride series where we hear from different community perspectives, we’re joined by the inspiring Bhavna Raithatha—also known as the Mindset Ninja—for a powerful conversation about Pride, resilience, and the layered experiences of cultural identity.

Bhavna shares her personal journey of overcoming trauma, navigating bullying, and embracing her 'tri-cultural' identity with grace and grit. With warmth and wisdom, she unpacks the emotional toll of societal expectations, the pressure of representation, and the deep need for community support in finding a sense of belonging.

Through honest reflections and thought-provoking insights, Bhavna highlights how mindset, collaboration, and empathy are vital tools for personal and professional growth. We explore how leaders can show up with courage, practice authentic allyship, and create safer spaces where people feel seen, supported, and free to be themselves.

This episode is an invitation to explore the richness of cultural education, the strength of self-exploration, and the importance of embracing our whole selves—especially during Pride and beyond. As Bhavna says: Lay down your fear. Do it Scared. 

Join the conversation on Instagram @secretsfromacoach and share what helps you stay grounded, open, and inclusive on your own journey.

You can connect with Bhavna via her LinkedIn profile and here is a link to her book Driven: The Audacity to Thrive. Navigating and Redefining Wellbeing in Your Business and Life 

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In the third episode of our Taking Pride series, we explore the vital role of allyship in creating safe, respectful spaces for LGBTQIA+ colleagues—especially those who may be vulnerable or marginalised.

We’re joined by the courageous and articulate Sophie, who shares deeply personal stories of moments where a lack of allyship turned already challenging experiences into something far more painful. Her reflections highlight why recognising, respecting, and celebrating differences isn’t just nice to have—it’s essential.

This episode is a call to action for all of us to notice when support is needed and to have the courage to stand by someone or call others in with compassion and clarity.

Have you ever stepped up as an ally or witnessed a powerful moment of support? Share your ‘ally moments’ with us on Instagram @secretsfromacoach and help amplify the power of everyday solidarity.

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In the second episode of our Taking Pride series, we explore the evolving language around gender identity and how greater understanding can lead to everyday moments of inclusion.

We’re joined by the thoughtful and engaging Olly Cooper, who shares his lived experience of identifying as a Demi-Boy and what that means in practice—offering a personal perspective that brings clarity and depth to a term many are still learning about.

This episode invites listeners to reflect on their own learning journeys and to approach gender terminology with calm curiosity rather than fear of getting it wrong. We discuss how open-minded conversations and small shifts in language can create space for everyone to feel seen and respected.

Have you had an “aha—I get it now” moment around gender identity or language? Share it with us on Instagram @secretsfromacoach to inspire others and grow a culture of learning and inclusion.

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In the first episode of our special 5-part Secrets From a Coach series for Pride Month, we’re joined by the insightful Steph Constantinides to explore how inclusion can become part of everyday workplace experiences.

Steph shares personal reflections on what it means to navigate work environments where even the simplest introductions can involve careful risk assessments about self-disclosure. She invites us to consider how small actions—like welcoming a new colleague with warm curiosity instead of invasive questioning—can foster genuine belonging.

With calm wisdom and practical insight, Steph helps us understand the moments that can transform a workplace into a safe and affirming space. Her stories highlight the power of empathy, reassurance, and intentional connection.

Join the conversation on Instagram @secretsfromacoach, where we’re inviting listeners to share their own ‘creating safe moments’ stories.