Category Archives: Blog

Break Free from your Comfort Zone!



The comfort zone may feel safe and familiar and as a result it can be easy to get stuck there. However, when you want to make changes in your life there comes a time where you’ll need to be brave enough to step out of the comfort zone and into your stretch zone where you can grow.

Below are 7 ways to break free from the comfort zone:

  1. Face your fears with small steps

What keeps us in our comfort zone may be a fear that could stop us from moving forwards and the thought of facing our fears may initially feel overwhelming. Taking small steps can help you to pluck up enough courage to move closer to what you want to achieve, for example, you may feel shy or anxious when it comes to making new friends. To overcome this, you could start with a small step of saying hello to strangers you meet during your day or starting to communicate with more people in online forums or social media. When you convert your fear into smaller action steps, you’ll naturally start to feel more confident.

  1. Try something new

A great way to move into your stretch zone is to try something new; this could be anything from trying a new exercise class to tasting a new cuisine. When you are brave enough to try something different which may be out of character for you, it helps you to build up your courage and be more adventurous with your choices.

  1. Meet new people

Nowadays, it’s easier than ever to meet new people with similar interests on websites like meet up or events which are advertised on social media. Exposing yourself to different environments with new people helps you to learn from others who may have experiences, opinions and interests which differ from yours.

  1. Take a friend

Sometimes, it can be easier to try something new when we have our emotional comfort blanket in the form of a friend beside us. It could be anything from attending a dance class to trying scuba diving. If you’re feeling really nervous about taking a leap then you can always bring a friend along for some moral support.

  1. Research

We can, sometimes, allow our fears to seem scarier than the reality and talk ourselves out of doing something as a result. What if things weren’t as challenging as you imagine? Doing some research and getting some information from others, who have already done what you aspire to can help you feel more confident in taking action, and you may gain some valuable advice which could eliminate your worries altogether.

  1. Reminisce

It can, sometimes, be the case that we play back negative experiences that we’ve had in the past and this can wash away any of our positive memories or achievements. Taking time to reflect on fun experiences that you’ve had when you have broken out of your comfort zone, despite what your thoughts or feelings told you is a great way to counteract your fears; maybe it was when you decided to go on holiday to a new destination or tried a new activity. When you reminisce on positive memories of times you got out there and took a chance, it may feel easier for you to feel comfortable doing something new.

  1. Pump yourself up

As well as remembering positive experiences, there are other things you can do to help you shift your state into a more motivated one. You could:

– Use music: create an uplifting and motivating playlist!

– Imagine: visualise how great everything will turn out and how excited you’ll feel doing it

– Dress: wear something that makes you feel more confident, it could be a certain colour or piece of jewellery that helps you feel good

– Affirmations: say positive affirmations that help you maintain an encouraging mind-set.

Give some of these techniques a try and see where your stretch zone takes you!

If you feel that Coaching could be a potential full or part time opportunity for you, or if you would just like to know a little more about what Coaching is and how it can benefit you and the lives of others, please contact our Specialist Course Advisor on our Free Call Number 1800 032 151 or
Break Free

ICF is advancing the coaching profession so coaching becomes an integral part of society. Our members lead this journey by representing the highest quality in professional coaching…

ICF has taken the lead in developing a definition and philosophy of coaching and establishing ethical standards among its members. Through its own Code of Ethics, Ethical Conduct Review Process, Program Complaint Process and Independent Review Board (IRB), ICF sets professional coaching standards while also giving consumers a venue to file ethics complaints about ICF Members, ICF Credential-holders or ICF-accredited training programs

ACTP Accreditation

Accredited Coaching Training Program (ACTP) accreditation is intended for third party training providers who are interested in having their training program accredited by the International Coach Federation (ICF). ACTP accredited programs are considered “all inclusive” training programs, which offer start to finish coach training. A minimum of 125 student contact hours, Mentor Coaching and a performance evaluation process are required for ACTP approval.

Graduates of an ACTP program may apply for an individual ICF Credential via the ACTP credential application path.


How to rewire your brain for positivity


A positive attitude is the key to living a successful and happy life. So why does it feel like our brains are so good at focusing on negative situations?

Whether you realise it or not, the negative experience in your life have influenced your thoughts and decisions. This is because our brains learn from difficult situations and unconsciously stores these experiences. In some instances, this negative bias can be useful, for example, think of the first time you burnt your hand on a hot stove. The searing pain embedded the experience in your mind, in turn, you learnt to keep your hands at a safe distance from the hot stove in the future. However, the problem with this bias is that not all negative experiences are as simple as fire + hand = painful. Furthermore, if we place too much attention on negativity our perception of the world can become unhealthy and narrow. As Earl Nightingale points out “we become what we think about,” as such, continually focusing on negative thoughts can hinder our ability to live a happy and positive life.

Fortunately, our brains can be rewired to look for the lesson in every situation and to focus on positivity. We can train our mind to break out of negative spirals and empower our thoughts to work for us, not against us.

Here are 3 techniques to rewire your brain for positivity:

  1. Train your thoughts 

Our brains have roughly 70,000 thoughts a day and not all of these are positive or useful. As such, reframing your brain for positivity starts simply watching your thoughts. What patterns are emerging? Can you see any negative thoughts that play on loop? Are there any limiting beliefs that continually arise? Identify the thoughts and beliefs that are shaping your daily life and note them down.

Next, it’s time to take control of your thoughts and release any recurring negativity. This can be done by shifting your focus: when you feel your thoughts slipping into a negative spiral bring them back to centre and change the pattern by shifting your focus to the good things in your life and about yourself. Similarly, you can actively challenge limiting beliefs by scanning for positivity. Notice 3 things each day that is positive about you and your abilities. Make this list daily and train your brain to focus on the small wins. When you understand your thoughts, you are able to break out of the cycle of negativity, allowing you to focus on the positive aspects of yourself and your life.

  1. Talk the talk 

Positive affirmations are simple but impactful statements. They are spoken out loud and repeated daily to uplift and motivate you. These affirmations can boost your positivity and empower you to focus on opportunities, not obstacles. They allow you to bring positivity into the present.

Start by choosing one daily affirmation that you can repeat in each morning. This mantra can be something simple like “I am a happy person,” or “I live in positivity.” Once it has become part of your daily truth, try adding more daily affirmations to repeat each morning, until you have a set of 10 positive affirmations to empower you each day.

Positive affirmations train your brain to focus on our potential, as they require our brains to dwell in positive, self-affirming thoughts.

  1. Follow up with actions 

A 2010 study found that smiling when you’re feeling low or unhappy helps improve your mood and can increase positive thoughts. Similarly, another study found that practising power poses can increase your feelings of confidence. This tells us that our actions, as well as our thoughts, impact our overall positivity. When you feel stress or negativity creeping into your daily life, you can practise simple actions, like smiling or power poses to help elicit a positive response in your brain. The way you carry yourself externally can help ‘trick’ your brain, so even if you aren’t feeling your best, you have the power to turn your mood around with a simple smile.

Everyone has the power to break out of negativity and let positivity to be their default setting. When your thoughts, self-talk and actions are all working together you can rewire your brain for lasting positivity. You can train your brain to look for the best in difficult circumstances and allow yourself to live a happier and more fulfilling

Do you ever get frustrated when other people seem to have all the luck in the world when it comes to success? Well, believe it or not, there are certain things that distinguish highly successful people from the rest of us. Don’t pay thousands to learn the secrets of successful people at a seminar, you can learn what highly successful people do right here.

You don’t have to kick goals, just set them
Successful people set themselves big goals, and on paper they consistently accomplish them. Here’s the kicker though, they have also set plenty of goals that they have failed at. Surprised? What successful people do is they learn from their mistakes, they pick themselves up, and they start again. Achieving is a discipline just like anything else, and if you want to excel at it, you’ve got to work for it. If you ever need a reminder, just take a look at Steve Jobs and the history of Apple.

Be a self-starter
Many of us dream of being big or have big ideas, but what do we actually do to make it happen? Successful people are always on the lookout for new and better opportunities, and when they see something, they act on it. No one is going to hand it to you on a plate; so stop whinging, sit down, have a think, come up with a great idea, and then go for it!

Surround yourself with successful people
Not everyone gets to hang out with Oprah or Richard Branson, but you just need to surround yourself with people who are successful in their own right. Successful people have expert knowledge in their specific field, and this could come in handy for you. These people have also forged strong relationships with other successful people, and they tap into that knowledge when they need it, that’s what makes networking such a handy skill to have. Trust us, successful people will add value to you or your business through their expertise and contacts.

Healthy, wealthy and wise
If you’ve ever heard this mantra, you might wonder what health has to do with it. Well, health is the most important thing you have in the world, and better health starts from what you put into your body. Successful people eat the right foods in the right portions, exercise regularly, and balance this out with rest and recreation. You may be a hard worker, but working excessively and not looking after yourself can make you ill, and unable to be as successful as what you would like to be.

Follow these great tips and you’ll be on the road to success in no time at all.


In Australia:

* A woman is killed almost every week by a current or former partner
* One in three women have experienced physical violence since the age of 15
* Almost one in five woman have experienced sexual assalt

Around the world:

* The World Health Organisation estimates at least one in three women will be beaten, raped or otherwise abused during their lifetime
* In most cases of domestic violence the abuser is a member of the family


* You notice changes in her or her childrens behaviour. She appears frightened or anxious.
* She seems afraid or nervous around her partner, constantly keeping the peace
* She may have unlikely injuries or bruises or is often unwell or has silly accidents
* Her partner controls all aspects of her life: – finances, friends, work and social life
* Her partner may also be overly possessive or jealous
* Her children seem fearful or on edge in his company or at the mention of his name..


1. Listen without judging
2. Let her make decisions for herself
3. Refer her to a specialist service

It can be hard to know what to do for the best, and often people are reticent to bring up what is often thought to be a very private family or intimate matter.

Domestic Violence can happen to anyone. It can take many forms and involve violent, abusive or intimidating behaviour carried out by a partner, family member of carer.

Domestic Violence is never the victims fault. Its not just a personal issue, its a community one!!!

To support go to:

The human instinct for self preservation is an inherently optimistic way of approaching the world because it assumes two things:

1. There will be a future and

2. We want to be a part of that future. However, in spite of this inherent optimism, we also carry with us certain biases that can lead to patterns of negative thinking. For example, because are wired for survival, our brains are predisposed towards looking for threats to our well-being. This leads us to weigh negative experiences as more important than positive ones. In order to counteract these tendencies you need to train your brain to become a more positive person.

Here are my 5 suggestions on how to be happier and more positive in your life:


Probably the most important keys to being positive is being grateful for what you have. There is a ton of academic research out there now demonstrating the multitude of benefits that come with having an “attitude of gratitude.”

People who express their gratitude by stating it out loud every day to themselves, telling someone else or keeping a gratitude journal tend to report overall significantly higher levels of well being, better health, and somewhat interestingly, a tendency to be less wasteful.

Positive Thoughts

By consciously choosing or “fixing” different thoughts you can reinforce the habit of thinking positively and decrease the amount of negative thoughts in your mind. Take the time to observe your thoughts and try to transform your negative thoughts into positive ones, e.g. “I’m so fat” is a negative thought that triggers bad feelings.

By transforming this into “I know I’m fat but I’m exercising and eating healthy right now and I should see the results soon”, you are adding a positive and motivational twist to your original thought.


Exercise, specifically cardiovascular exercise, is absolutely essential for being a positive person. We are blessed with these bodies that are capable of all sorts of amazing things. Sadly, though, many of us use our bodies as conveyances that take us from place to place (often from our front doors to our car doors). When we work our bodies to exhaustion a lot of our nervous energy gets burned off and we are available to be more present, focused and happy.


Speaking of being present, Presence is one of the keys to positivity. Because we have such well-developed brains we can spend much of our time anchored to the past or anxious about the future. When you are focused on the now, which is the only period of time which you can be certain about, you step off the emotional rollercoaster of depression and anxiety and into the calm of present reflection.


Ah, and the last essential ingredient for positivity is reflection. When you can breathe and reflect on what truly matters you are certain to find that what matters is love, family, and community. Taking stock of the bounty of your life will provide you with the opportunity to be truly positive and grateful for all of your blessings.
Wellness Coaching

The Life Coaching Academy

TAKING those first few steps towards finding a life coach can be the hardest. It is usually an unknown world if you’re searching for a life coach, and it can be quite daunting to know where to begin. A good life coach has the ability to help you unlock your true potential in life, and make the most out of every second along the way. Better still, a good life coach can help facilitate this through a harmonious bonding experience, rather than traditional tough men barking orders at you. The key is being able to find a good coach for you, and this post hopes to guide you to your perfect fit.

Find The Right Coach For You

This means that you should not be selecting a coach blindly or solely on the advice of a friend. The role of a life coach or NLP trainer is very personal, so what is great for your friend might not suit you. It is key that when looking for a life coach that you think about you. Take your friends recommendations on board, certainly, but make sure that the life coach you select is your choice.

Go On Some Test Drives

A Ferrari will drive differently when compared to a Range Rover. Both are great cars, so it is a matter of practicality and taste that will ultimately help you make the choice. It is the exact same story for life coaches – so it makes sense to try out a few different types. Be sure to go into any session with your goals in mind, and share them with each coach. Get some ideas on how they would work with you, and find out what suits you best.

Look For Experience And Quality

This part is especially true if you are green behind the ears in terms of life coaching. As a beginner, you are wanting a coach that can handle all of the questions and problems associated with a newbie. So, ask potential coaches how long they have been coaching professionally. You can even go a step further and ask how many clients they have worked with. Another thing to evaluate is their client success rates and reviews. That way, you can avoid the more unorthodox coaches that exist.

Nurture A Strong Relationship

In order to make the most out of life coaching, it is vital that you build a strong rapport with your coach. This is one of the pillars of success in life coaching, and underpins the overall goal. A good working relationship with your life coach will nurture respect, trust and compassion that helps build toward your true goals in life.