Life coaching for improved self confidence

Category: Article or Blog
Published: Tuesday, 19 May 2015
Written by Sarah PJ White

There comes a time in your life when your outlook changes. Whether you’ve just had children or they’ve grown up and left home, you’re after a career change or have just been made redundant, life has a habit of changing our outlook and knocking our self confidence.

A lack of self confidence can affect certain areas of your life – it can also affect ALL of them. There are some people who are really confident at work, but who are uncertain and shy when it comes to relationships. Motherhood may leave you feeling unsure of who you actually are now – whether you’ve just had a child or yours have just flown the nest. You may just feel totally stuck and unhappy, unable to see a way forward but wanting to make a change – ANY change.

Reduced levels of confidence leave you doubting yourself, your abilities and your options. The only think you’re sure of is those feelings of being stuck, unhappy and confused… and this is where life coaching can help.

Life coaching for clarity

The great thing about a life coach is they can cut through those feelings of unhappiness, stickiness and confusion. A life coach can help you pinpoint where those low feelings of confidence come from – whether they originated from your viewpoint and thoughts, external events and traumas, or the beliefs and values you’ve grown up with.

They don’t tell you what to do – but they give you the tools, space and support to establish your own clear vision of the path you want to take.

Having that clarity enables you to feel more confident, stronger and more aware of WHO you are and WHAT you’re capable off – they reconnect you to your deepest desires and wishes AND support you through the process.

Getting support

When you lack self confidence you need a support network to help nurture you whilst you grow stronger. A life coach can give you all the support and encouragement you need AND help you establish a really strong support network for yourself, so when you doubt yourself there are plenty of others who can help boost you back up again. They hold your hand through the entire process, helping motivate and guide you through the changes you’re making.

Hiring a life coach and getting coaching to improve your self confidence, are the BEST positive steps you can take, to ensure you build, protect and keep high levels of self confidence in ALL areas of your life.

If you’re suffering from a lack of self confidence and are ready to get life coaching help to improve your confidence and your life, why not get in touch with us and have an informal chat – and see how we can help you! We specialise in providing life coaching in Berkshire but can also offer services via Skype.


Welcome the sun!

Category: Article or Blog
Published: Tuesday, 12 May 2015
Written by Sarah PJ White

The sun, much like yoga, has long been known to have numerous health and wellbeing benefits. Whatever type of health benefit you’re after, both yoga and the sun can improve your mental and physical wellbeing and, if you combine both the sun AND yoga, you’ll have a sure-fire winner – and that’s what the sun salutation is all about.

Surya Namaskar literally means ‘sun’ (Surya) and ‘to bow down’ (Namaskar). The sun is the natural source of energy and light for us. Being in tune with the sun will help you feel rejuvenated, relaxed, healthy, vibrant and alive… so is it any wonder we have this pose in yoga, as we should all be welcoming the sun!

The sun salutation (as it is known in the west) is a process that allows us to potentially harness that solar energy, to bring that energy inside us and to help us sync with the cycles of the sun. The full sun salutation is a sequence of 12 yoga poses that stretch your body backwards and forwards, and are said to match the twelve and a quarter years of the sun cycle. But what are the benefits we can expect from Surya Namaskar?

Stretch all the muscles in your body

The sun salutation pose is a great workout for the whole body. It can be completed in slow or fast movements – slow movements in particular, will enhance the toning benefits, as well as bring your mind and body into harmony.

Helping with breathing

Not only does the sun salutation help the function of your internal organs, as well as strengthening your digestive system, it also helps release stuck energy. Sun salutations expand and contract your chest, detoxifying carbon dioxide from your body, ventilating the lungs and oxygenating your blood.

Cardio vascular workout

Practising sun salutations at a medium to fact pace is a great way to give yourself a cardio vascular workout. This makes them the perfect yoga stretch to do during the warmup stage of your workout, as it will stretch those muscles, as well as increasing your blood flow and heart rate.

Hints and tips for the sun salutation

  • Ideally, you’ll want to do this sequence on an empty stomach
  • Morning and evening are the best times of day – sunrise and sunset
  • Do not overstretch yourself – especially if you’re a beginner
  • Coordinate your movements with your breathing
  • Stay within the physical limits of your body

Do you currently use the sun salutation in your yoga workout? How long have you been using it and what would you consider the main benefits you’ve gleaned from it? What’s the one thing you can do to improve what you’re already doing?

Image courtesy cbpix - Dollar Photo Club

The benefits of spinal twists

Category: Article or Blog
Published: Tuesday, 21 April 2015
Written by Sarah PJ White

The benefits of yoga are numerous, both in terms of health and general fitness. Each movement, stretch and pose is designed to improve specific groups of muscles and/or joints. There are however, specific benefits that can be gained from twisting yoga poses… including those spinal twists.

Waist, abdomen and back

Your oblique (or waist) muscles, abdominal and lower back muscles can all get stiff, often resulting in lower back pain and stiff joints. Spinal twists will help relax and stretch these muscles, resulting in less pain and increased flexibility.

Better posture

The problem with modern life is we spend so much time just standing and/or sitting – at work, home and whilst travelling or commuting – often staying in awkward or uncomfortable positions.

Yoga has long been known to improve your overall posture, however spinal twists will really help, as they relax and stretch those back muscles. Spinal twists also gently rotate every vertebrae in your spine, leading to better mobility and helping to cure non-specific back aches and pains. Not only that, but spinal twists also work those abdominal and oblique muscles – leaving you with a flatter stomach and a stronger core.

Internal organs

spinal twists and yogaSpinal twists can help release tension in your internal organs too? How? Well not only will they help relieve bloating and digestive problems, they also help eliminate the toxins and waste products stored in organs such as your kidney, spleen, liver and pancreas. Yoga stretches such as spinal twists all help the flow of oxygenated blood around your body, ensuring your internal and external health is improved as a result of your efforts.

Tension and stress relief

Whether you’re a yoga novice or pro, you cannot fail to miss the overall benefits spinal twists (and yoga generally) provides. It is especially good for those suffering from stress and tension, as it relaxes every part of your body and gives you space and time to switch off mentally and emotionally too.

Spinal twists especially, encourage your chest, shoulder and arm muscles to relax and, combine this with the overall slow, controlled breathing, you’re onto a sure-fire stress and tension buster!

If you want to really help your flexibility, look to twist slightly more each session. The secret however, to increasing the results you get from spinal twists, is to hold the poses slightly longer, each time you do them. So, why not see how long you can hold your yoga twists for, and gain all the benefits you can from those spinal twists!

Images courtesy of Ambro & stockimages/



Are you waiting to be happy?

Category: Article or Blog
Published: Tuesday, 05 May 2015
Written by Sarah PJ White

We all want to be happy; it’s what we strive for. Ask anyone what their ultimate goal is in life, and the answer will always be “happiness”. If we’re all looking for the same end result… why are so many of us not yet happy?

waiting to be happyThe biggest issue most of us have is we are actually waiting. We’re looking at our happiness as a future end goal – and so we wait for our future to arrive, so we can then be happy.

We delay those happy feelings, in order to keep ourselves stuck and “safe”. Why would we do this? Well moving forward from our present position involves stepping out of our comfort zones – and this leads to feeling uncomfortable, unsettled, worried and potentially fearful – so we delay moving forward.

This delaying technique usually shows itself in three different guises:

#1: Waiting for the right excuse

The first way we delay ourselves is setting strict “rules” to moving forward. We can’t possibly move forward until we have the right conditions, the right time, day, week, month and/or year.

We become master of plausible excuses – including the weather, our age, financial situation etc. etc…

#2: Waiting for permission

This delaying technique can show up in various ways – some more obvious than the others. The obvious way we delay getting “permission” is through the simple act of keeping quiet. By not voicing our desires and wishes, we keep them hidden and unfulfilled.

Another way we carry out waiting for permission is seemingly more productive, but just as delaying… we ask for the opinions of others. Whether speaking to our nearest and dearest or our work colleagues, we get others to advise whether what we want to do is actually a good or bad thing, worthwhile or not worth our efforts and time.

Waiting for a sign

stop waiting to be happyThe final way we delay our happiness is by waiting for a sign or signal that it’s time to move forwards. We wait for that “lightbulb” moment or for a sign from God, the Universe, nature and whatever else we can think off. The problem with signs though, is they can often start out quite small – until you move nearer to your end goal!

The main problem with these three excuses is simply that you’re focusing and looking in the wrong places! We spend our time looking for external things to make us happy – and happiness is simply an internal decision and choice. We look externally for verification that whatever makes us happy is the right thing – when in reality, all the answers you need are already inside you – if you just took the time to notice those “gut” feelings and emotive reactions to those things that currently make you happy.

So learn to switch your focus from external to internal, listen to your inner self rather than other people and live in the now… and decide now is a good time to start being happy.

Did these delaying excuses raise feelings of resistance in you? Were you able to identify what you’ve been doing to stop being happy – and did the results surprise you? What can you do to choose happiness now?

Images courtesy of num_skyman & stockimages/

Need a glass of wine to relax?

Category: Article or Blog
Published: Monday, 13 April 2015
Written by Sarah PJ White

Working for yourself can be stressful. You’re in sole charge of both the production and the end results you achieve. If you want your business to be a success, you have to put in maximum amount of effort and time… so who can blame you for needing a glass of wine to relax!

The problem with working for yourself is you tend to work maximum hours. You left a full time employed job to get better pay, work the hours that suit and take time out to do what you want to do… the reality however, is often 7 day working weeks, stress and an inability to switch off.

Why not reach for the wine?

There have been reports that red wine in particular is good for your overall health.  Red wine contains something called resveratrol – which has antioxidant properties, so moderate (1-2 units a day) can have some benefits for your heart. However, regular binge drinking can be harmful to your brain and lead to problems – including depression.

Importance of switching off

Being constantly in work mode is tiring! It keeps your fight or flight response permanently switched on and you’re living on adrenaline. Unless you learn to switch off, you’re going to end up burned out and heading for a breakdown. If you struggle to switch off you could be at risk from fatigue, sleep deprivation and negative moods.

Switching off gives your body time to unwind and relax – and not just in terms of your muscles either. Your internal organs (especially the adrenal glands that produce adrenaline) need down time too.

Breathing exercises

Learning to regulate your breathing is essential to your health and your stress levels. Not only does it help your body pump oxygenated blood around your body and lower yours stress levels, it also enables you to maintain a clear focus too.

Breathing exercises ensure you are using your lungs to their full capacity and gives you the time and space to have a breather from the stresses of work too.

A simple breathing exercise is to breathe in through your nose for a count of four, then breathing out through your nose for a count of four. Abdominal breathing is another good technique – breathing in through your nose to inflate your diaphragm, rather than your chest and help stretch the lungs. Aim to breathe in 6-10 slow breaths per minute and do this for 10 minutes a day.


Yoga is perfect combination of correct breathing techniques and health benefits. The postures are designed to work every muscle group in your body. By focusing on your core muscles you will also build a better posture – something that is essential for work at home solo-entrepreneurs, as we are notoriously good a choosing seating positions and desks that are bad for our posture!

If you want to increase your creativity and focus, whilst improving your productivity and overall well-being – learning to switch off is essential. Whether you opt for daily yoga or focused breathing, both will ensure you learn how to switch off… without reaching for that glass of wine.

How do you switch off? What do you think about yoga and/or breathing activities, as opposed to reaching for the wine? Have you found the perfect way to switch off – why not share your tips and advice in the comments box below?

Images© Africa Studio/Dollar Photo Club