Power-Ups

Ever had one of those “Am I doing this right?” moments—whether as a coach guiding someone or just navigating your own inner monologue? ( Spoiler: We all have. ) Good coaching isn’t just about asking powerful questions or nodding at the right time ( though a well-timed nod is an art form ). It’s about communication that shifts perspectives and sparks action . And that’s where the FAVE model comes in— First Acknowledge, Validate, Empathise, and Empower . The best part? You don’t just use this for coaching others—it’s a game-changer for self-coaching too. So whether you’re leading a client, mentoring a team, or giving yourself a much-needed pep talk in the bathroom mirror ( no judgment ), FAVE is your go-to guide for breakthrough moments . 1. First, Acknowledge (F) – The Reality Check Without the Drama For Coaching Others: Before you jump into fixing, solving, or motivating, pause and acknowledge where the other person is at. It sounds simple, but too often, we rush past this step ( b...

Introduction  Resilience isn’t just about bouncing back—it’s about bouncing forward (because let’s be honest, who wants to land in the same spot?). Life has a habit of throwing curveballs, detours, and the occasional situation that makes you reach for a Panadol, but instead of coming to a screeching halt, we can build our T.E.N.A.C.I.T.Y. —a powerhouse framework to help us navigate adversity with strength, awareness, and intentional action. Through gratitude, mindful anchoring, effective communication, and owning our stories, T.E.N.A.C.I.T.Y. provides a roadmap for thriving, no matter what chaos comes knocking. The T.E.N.A.C.I.T.Y. Breakdown T - Thankfulness (Gratitude) Think of gratitude as the daily vitamin for your mindset—small but mighty. When we focus on what we have rather than what we lack, we shift from scarcity to abundance . And no, you don’t have to be overly zen about it—just appreciating your morning coffee (or that extra five minutes in bed) counts. Action Step: Kee...

Have you ever set a goal, felt a surge of motivation, and then...well, life happened? Suddenly, that grand vision of a fitter, happier, more organised you is buried under a pile of emails, laundry, and half-eaten snacks. We’ve all been there. But what if I told you there was a simple way to WIN every time? Enter the WIN Formula —a no-nonsense, practical approach to achieving your goals without feeling overwhelmed or exhausted. WIN stands for: What’s the Story? (Break down the situation) Identify What Matters (Clarify priorities and focus) Next Best Move (Take an action that makes a difference) Step 1: What’s the Story? 🧐 Before jumping to solutions, stop and ask: What’s actually going on here? Not what your over-caffeinated brain is screaming at you, not the guilt-trip list of things you “should” do—but what’s really happening? What’s the current situation? What challenges or opportunities am I facing? What’s working, and what’s not? Example: You feel stuck in your career. Before...

For years, I’ve been on a mission (some might say an obsession ) to work out what truly matters in life—what makes me feel balanced, fulfilled, and actually alive . After much trial and error (and a few existential crises along the way), I finally cracked the code. Enter: The 7 M’s of Life —my non-negotiables , the things that need to fit into my life if I want to avoid burnout, frustration, and the dreaded what-am-I-even-doing-with-my-life spiral. But before I dive into these golden nuggets of wisdom, let’s talk about Big Rocks . The Big Rocks Analogy Picture a large glass jar. This jar represents your time, energy, and capacity . Now, you’ve got three things to fit into it: Big Rocks – These are the most important things in your life—the must-haves , the core priorities. Pebbles – These are things that still matter but aren’t life-defining. Sand – The small stuff. The endless emails, social media scrolling, errands that never end—basically, all the things that fill your time but ...

You’ve done it. You’ve walked the path, faced the challenges, learned the lessons, and returned home as a transformed person . But the journey doesn’t truly end here. Because the final stage of the hero’s journey isn’t just about what you’ve gained —it’s about what you give back . This is The Hero’s Gift —the part where you take everything you’ve learned and use it to inspire, guide, and empower others . Why This Stage Matters Every great story ends with the hero bringing something valuable back to the world —a lesson, a new perspective, a way to make life better for others. In real life, this is where you realise: ✨ The obstacles you overcame weren’t just for you. Someone else needs the wisdom you now hold. ✨   Your story has power. What you’ve experienced can help someone who is just starting their own journey. ✨   You have the ability to be a mentor. Remember when you were searching for guidance? Now, you can be that for someone else. How The Hero’s Gift Shows Up in Rea...

You’ve faced The Ordeal , claimed The Reward , and stepped into a new version of yourself . Now, the journey brings you full circle—back home . But here’s the thing… You’re not returning as the same person who left. This is The Return Home , the part where you bring everything you’ve learned, experienced, and become back into your world. It’s where you integrate your growth into everyday life and step fully into your purpose . What The Return Home Looks Like in Real Life In stories, the hero literally returns home—sometimes to great fanfare, sometimes to a world that hasn’t changed at all. In real life? This is the part where you: 🏡  Re-enter familiar environments as a transformed person. ( Everything looks the same, but you see it differently. ) 🏡  Realise that some people won’t fully understand your journey. ( That’s okay—they weren’t on the path with you. ) 🏡   Navigate the challenge of staying true to your growth. ( Because old patterns will try to creep back in. )...

You’ve faced The Ordeal , claimed The Reward , and now? You’re no longer the same person who started this journey. This is The Hero is Transformed – A New Life , the part where you step fully into the version of yourself you’ve been working toward . It’s not just about what you’ve accomplished—it’s about who you’ve become . The Shift: Who You Were vs. Who You Are Now At the beginning of this journey, you may have doubted yourself. Hesitated. Questioned whether you were really ready. Now? ✨ You’ve faced challenges and proven your strength . ✨   You’ve stepped into the unknown and come out wiser . ✨   You’ve gained clarity, resilience, and confidence— even if you didn’t expect to . This is the moment where you realise: 🚀 You’re capable of more than you ever gave yourself credit for. 🚀   The things that once seemed impossible now feel within reach. 🚀   You no longer just “wish” for change—you embody it. What a Transformed Hero Looks Like in Real Life You’ll know you’...

You did it. You faced The Ordeal , stood your ground, and made it through what felt like the most intense, uncomfortable, “why-did-I-sign-up-for-this” moment of your journey. And now? Something has shifted . This is The Reward —the moment when, after all the struggle, you finally see the results of your effort . It might not be a glowing treasure chest, a grand victory parade, or a wizard handing you a medal (though wouldn’t that be nice?). But make no mistake— this part matters . Because this is where you start to realise: 🚀 You’ve changed. 🚀   You’ve grown. 🚀   And you’re capable of far more than you ever gave yourself credit for. What The Reward Looks Like in Real Life In movies, The Reward is dramatic. The hero gets the magical sword, the lost treasure, the long-lost truth that changes everything . In real life? Your reward is the internal and external wins from pushing through challenges . Your “Reward” might be: 🎉 The confidence you didn’t know you had. ( Wait…I act...