The Refreshing Change Podcast

*Trigger warning: discussions about death.

David Smith, MBE, is a Nike Athlete, 2 x World Champion, London 2012 Gold Medalist, Speaker, Writer and Coach - he has competed internationally in several sports including GB Rowing, and British Cycling.

David has over come tremendous adversity and now shares both his experience in high performance sport and his first hand experience of fighting for his life with a rare tumour and living with paralysis.

In this episode we cover:

Having compassion
Facing mortality
Living in the present moment
Power of goal setting
Defining your own success and happiness
Knowing your values, needs, non-negotiables
Taking an individual approach
Be a good human being
and so much more!

For more from David follow him here:

@davidsmithmbe
LinkedIn
Website

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From beauty therapist and makeup artist to pet sitter and dog walker.

Zoë would never have known that after looking after her friends dogs back in 2017, it would lead to her creating a new business venture offering pet services.

When she stepped into the self employment world back in 2012 she was also introduced to self development, through joining a network marketing company.

“This has allowed me to do the inner work, dig deep to figure out who I truly am and peel back the layers to discover a happier, more aligned me, and it feels amazing!”

Zoë is now doing something she absolutely loves after a real rollercoaster ride of ups and downs and fine tuning her path! She is really excited for where things are heading and what's next to come in this new chapter of her life.

In this episode we cover:

Past versions of success
Redefined what success feels and looks like
What is happiness?
Unique approach - do what’s right for you!
The power of words and language

For more from Zoë follow here:

Peachy Pets and Pads Facebook
Peachy Pets and Pads Instagram
Zoë’s Facebook
Zoë’s Instagram

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TW: addiction, eating disorders, mental health

Angie is a yoga teacher and one of the owners of Lila Yoga in Bruntsfield, Edinburgh.

She has had an interesting journey from French teacher in Sri Lanka and England to teaching French in Edinburgh. Circumstances then lead her to becoming a yoga teacher and an advocate of finding one’s unique purpose and path in life.

She is so grateful to be here and sober, and enjoying life with my husband, Francis, of 25 years, and my two grown up children, Nancy and Tom.

Love really does make the world go round.

In this episode we cover:

Embracing the inevitability of change
Following your dharma
Hitting rock bottom and making a change
Aspects and benefits of yoga

For more from Angie and Lila Yoga follow here:

@angie.lake
@_lila_yoga
Lila Yoga website

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Claire is a Dating and Relationship Coach, who is passionate about empowering women to build a secure, loving and trusting relationship with themselves first, so they can then create the love life they truly desire.

In this episode we cover:

Relationship with self
Approaching and managing relationships
A compassion and curiosity approach
Feeling v Thinking
Managing your nervous system

For more from Claire check her out:

@claire_grigson_coaching
@vetempowered
TikTok

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Born Barikor is the Founder and CEO of Our Parks.

Our Parks Ltd was created in 2013 to deliver free group exercise in parks and outdoor spaces. Our Parks is a unique initiative bringing free group exercise classes, led by fully qualified instructors, to parks near you in partnership with local authorities. They now have over 250,000 Parkers.

It is their aim to ensure that easy access to exercise is available for all in the local community. By partnering with Local Authorities, businesses and partners, Our Parks’ aspiration is to create a fitter communities across the UK.

In this episode we cover:

Changing lives, communities and the world
Growth mindset and living by your values
The benefit of innovation and disruption
Getting inactive people active
Importance of celebration

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For more from Born and Our Parks:

Our Parks Website
Our Parks Instagram
Born Barikor LinkedIn
Born Barikor Instagram

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Stacey co-founded AR+CO in 2020 with her sister Amy. Now owned by the sisters and Molly, AR+CO has grown from strength to strength.

They focus on making affordable luxury vegan leather accessories that can be reworn, restyled and reloved.

Stacey runs AR+CO along side being a mother and a NHS nurse.

In this episode we cover:

Having a figureoutable attitude
The ins and outs of creating and running a business
Discovering what sets your soul on fire
Time spent does not equal productivity & time management hacks
Acknowledging imposter syndrome and working on stopping comparing yourself to others

*The wifi signal drops a couple of times (at 32:37, 34:37 and 42:41) - apologies - please stick with us!

For more from Stacey and AR+CO check her out here:

@ar_co_uk
www.arcouk.store

AR+CO have kindly given all ‘The Refreshing Change Podcast’ listeners a discount code to go and shop at AR+CO.

Visit www.arcouk.store
Enter CHANGE10 promo code
Happy shopping!

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Trigger Warning: death, suicide & grief

Karen is a Mindful Talent Transformational Coach, a Mindfulness Teacher (Mindfulness CIC), and Principle Led Coach Supervisor (Institute of Leadership & Management).

Before launching her transformational coaching business, Karen led a professional career in Marketing and Communications, accruing 25 years’ experience in both the private and public sector and four years within a senior strategic capacity, she has always enjoyed supporting others to see the bigger picture and to evolve and grow.

Karen coaches and mentors individuals and supervises coaches through groups, both private and corporate clients to form a deeper relationship with themselves and the world around them by creating deep self-awareness, balance and lasting transformational change. Karen also utilises her previous marketing and comms experience to support clients to see and share their bigger picture vision and communicate their own unique personal message and purpose in the world.

Combining deep transformational coaching approaches, mindfulness tools and techniques, Karen is passionate about helping her clients generate clarity, vision, purpose and fulfilment in their lives and work. Supporting them to have a clear understanding of their sense of who they are, their unique voice and develop their natural intuition, her coaching has been described as compassionate and life-changing.

Her mindful approach has helped Karen to grow through personal relationship challenges, grief and loss. Her meditation practice and a deep connection with nature has enabled her to hold a deeply present space and share wisdom and teachings with others by creating and supporting events and retreats with coaching, speaking and mindful meditation guidance.

Karen has also embarked on a journey supporting charity & mental health coaching through a personal tragedy losing her partner to suicide in 2019 She facilitates [#loveYOUmore] – a support group and charitable movement dedicated to inspiring self-love, bringing hope, compassion and unconditional love to all who need it.

In this episode we cover:

Self awareness and it’s benefits
Creativity comes from space
How precious life is and the value of being in the present
The beauty of nature

For more from Karen, check her out here:

Website

TikTok

Instagram

@supervisioncoach (for coaches)
@loveyoumore_karen (self-love journey and coaching)

Facebook

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Paula is a Menopause and Lifestyle Coach, who believes we can keep thriving, no matter our age.

Paula helps peri and post menopausal women navigate the changes in their life and body holistically, without hormone replacement therapy.

As a Registered Learning Disability Nurse she has a special interest and passion in the menopause. She has completed various courses, including life coaching and yoga to support her clients and patients.

In this episode we cover:

The journey and transitions of ageing
Getting to know your body and figuring out what works best for you
A holistic approach to health and wellness
The male menopause
Asking for help and seeking support

For more from Paula check her out:

Website
@thrivewithmenopause on Instagram

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Beth is highly experienced learning and development professional with extensive knowledge gained in a variety of local and national roles largely within the UK sport and leisure industry. She has led and engaged teams throughout her career which ignited her passion for self-improvement and supporting individuals to achieve their full potential. Executive Coaching and leadership development where a natural progression.

Beth was fortunate to represent Scotland in Rugby on many occasions and this experience has been invaluable in her development as a coach, enabling her to draw the parallels between high performance sport and business. In addition to sport and the leisure industry, Beth’s client base includes financial services, the NHS and businesses owners.

In this episode we cover:

Understanding self
What makes a strong leader
How to get the best out of a team
Playing to your strengths
Parallels between sport and corporate

From more from Beth Macleod, Bespoke Consulting

Other links:

Simon Sinek on Diary of a CEO

Wim Hof

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So, as we draw Season 2 of The Refreshing Change, and 2022, to a close, it felt fitting to dive into the power of reflection.

This episode is a little different to the other episodes as I am flying solo! And I also wanted to leave you with some practical exercises and powerful questions to get your brain juices flowing and help you navigate some reflection time ahead of 2023.

Thank you for all the support, listens, shares and reviews over the last 6 month - it means the world.

Have a wonderful festive season and wishing you all the best for 2023!

FYI - The Refreshing Change will be back for Season 3 in the new year.

Nicola x

For more about The Refreshing Change and from Nicola check out the links below:

Join The Refreshing Change Mailing List
@nicola_k_scott
Nicola Scott Coaching
Interested in coaching? I have a few spaces opening up in the new year - BOOK FREE A CALL

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Danielle Thornton-Walker is a qualified Transformational Life Coach, Neurogetics Coach and meditation and breathwork teacher.

Danielle helps women to see their own magic! Helping them to realign their belief in themselves, to embody deeper self worth, to welcome in a deeper connection to themselves and others. Empowering them to rediscover their love and joy in life and themselves and reignite the fire and passion to light up all areas of their world.

In this episode we cover:

What is self-love?
Self-love practices and rituals
Self-love and self-care - what is the difference?
How to manage overwhelm over the festive season

From more from Danielle you can follow her here:

@Danielle_Louise_Coaching
Join her free Facebook community

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Jaclyn Dunne left the corporate world behind in 2010 after realising life is too short not to follow her passion. She had been suffering with an auto-immune condition for decades that no specialist could help with. She believed there was an answer and so re-trained as an award winning Nutritional Therapist, Hypnotherapist, Bio Resonance Practitioner, Holistic Health Coach and Homeopath and has been able to heal herself and support many others to do the same.

In 2017 Jaclyn became a best selling author when her first book, Mind Body Miracle went to number one in several Amazon health categories. She is extremely passionate about sharing her knowledge and expertise with others, as a wellbeing detective she will help find the root cause to your health concerns.

In this episode we cover:

Taking ownership of your health
Listening to your body and mind
Taking a holistic approach and look for the root cause
The impact modern living has on our health

For more from Jaclyn, check her out here:

Mind and Body Detox Website
Instagram
Facebook
Telegram

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Sarah-Alexandra Teodorescu is a writer and wellbeing mentor. She leads curated 1:1 mentoring sessions, circles and retreats in person and online.

Sarah-Alexandra has been practising yoga and meditation for 20 years, and has been teaching worldwide for 11 years. She has answered the call of her heart and has made Scotland her home. She is deeply in love with the nature, and the nature of the people in Scotland.

Her wellbeing journey began with the study of yoga in LA, continued in NY, expanded in Norway, and truly evolved while living in India. She has merged her yogic passion with her love of, and study of shamanism, and creative writing as healing modalities. She has had the honour to study with shamans in North, Central, and South America.

Woven through her yoga practice you will find a focus on the human body as an awe-inspiring vehicle of experience, our relationship to nature, creating sacred space, gratitude writing, and using the shamanic drum and plant medicine to connect to the heart. She believes that nourishing the Self is a lifelong relationship. Her visionary sights are now set on creating a wellness retreat centre on the west coast of Scotland, with the sea and ancient trees as the landscape of healing.

In this episode we cover:

Nourishing the Self - what does it mean?
Practices and modalities to support you
Reconnecting to yourself, letting go & trusting yourself
The beauty and benefits of nature

For more from Sarah-Alexandra check her out here:

@lifeisjustastorywritten
Classes and resources

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Paddy is a Personal Trainer who specialises in helping people rediscover their energy and confidence, to allow them to thrive and feel their best self.

He is also super passionate about helping beginners overcome gym anxiety and feel confident in the gym as they start their fitness journey.

In this episode we cover:

How to take the first steps in doing something for the first time
Importance of community and human connection
Is motivation a myth?
Where do your expectations come from?
The Dash (poem)

For more from Paddy check him out here:

@trainwithpaddy

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This weeks episode is a slightly different one. I am joined by Lee, who is a client, to speak about his experience of coaching.

Lee is a job coach working for a technology consultancy organisation in Edinburgh. He has significant experience delivering one to one support to those with mental health barriers, neurodivergent conditions and other disabilities. Lee is also an avid distance runner.

In this episode we cover:

What is coaching and the benefits
How to work with and embrace change
The 'one size does NOT fit all' approach

To book a coaching exploration call please click here.

For more from The Refreshing Change check it out here:

@nicola_k_scott

Join Mailing List

Website

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Calumn is an Online Personal Trainer, who's mission is to help parents and time-strapped people stay on top of their fitness with time-effective workouts at home or in the gym, all while eating foods they love.

In this episode we cover:

Failure versus 'What have I learnt' mindset
Creating sustainable lifestyle changes
Being a planner versus 'Go with the Flow'
How changes in life can shift your perspective
...and so much more!

For more from Calumn check him out here:

www.cdfitness.co.uk

@calumnduthiecoaching

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Natasha is a Conscious Leadership Coach. She supports ambitious, purpose-driven women to thrive in business.

She's an expert at helping women get clear on their direction and clear out limiting thinking, so they can grow their business a way that truly lights them up.

Her own experience of the entrepreneurial journey has inspired her inside out approach to helping women grow their businesses. She knows from her failures and successes that no matter how brilliant the strategy, the inner work is what really makes the difference.

In this episode we cover:

How to live in a joyful state
Does being success in business/work need to be hard?
Coming back to your authentic self

For more from Natasha check out:

LinkedIn
natasha@natashahw.com

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Gary is the founder of The Mindful Enterprise CIC, a social enterprise launched in 2017, to help tackle the rising problem of mental health issues and unlock human potential.

The Enterprise delivers mindfulness and wellbeing training to the business sector and individual consumers and uses profits to deliver subsidised mindfulness training to the education sector and deprived communities.

Gary is a health and personal growth coach specialising in the mind, emotional healing and spiritual development and he is a mindfulness teacher, accredited through The Mindfulness Association, providing training courses, seminars, retreats and 1:1 well-being coaching session's.

Prior to moving into well-being, Gary spent 23 years in the corporate world as a project and programme manager working on large complex change within the Financial Services sector.

To facilitate his transition into the world of well-being and personal growth, Gary embarked on a dedicated journey of healing and self-development from 2011, where he explored meditation, yoga, reiki, theta healing, Wim Hof method, transformational breath, shamanic healing, neuroscience and epigenetic research. This acquired knowledge and depth of life experience have equipped him well to guide and empower others on their journey to optimal health and prosperity.

Gary believes passionately in the power of mindfulness to help unlock human potential, increase wellbeing and enable a change in the way we approach life, to promote the future health and prosperity of the planet.

In this episode we cover:

Society's need for mindfulness and meditation
Breaking down any real or perceived barriers to mindfulness
The benefits of mindfulness for individuals and communities

From more from Gary and The Mindful Enterprise check them out here:

The Mindful Enterprise C.I.C

Email: gary@themindfulenterprise.org

Website: themindfulenterprise.org

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Hannah Miley is a Double Commonwealth Champion, European & World Medalist, triple Olympic swimmer. Her career in the pool spanned 17 years before she announced her retirement from professional swimming at the end of 2021. She is currently navigating the transition into the next chapter of her life.

During her career Hannah won six gold, 14 silver and 16 bronze medals across World and European Championships, Commonwealth Games, World Cup, European Junior and Commonwealth Youth events.

In this episode we cover:

The success, challenges and lessons learnt
How to support your wellbeing along your journey
How to go after your dreams and embrace transitions
There might also be a few sport related puns!

For more from Hannah check her out here:

@smiley8889

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Welcome back - are you ready for Season 2?

In this episode I cover:

Season 2 teaser
The Refreshing Change - what it is all about and why it is the best way to make change!

For more about The Refreshing Change and from Nicola check out the links below:

Join The Refreshing Change Mailing List
@nicola_k_scott
Nicola Scott Coaching
Interested in coaching - I have a few spaces opening up this month. BOOK FREE A CALL

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As we wrap Season 1 of The Refreshing Change I wanted to share a bonus episode which summarises how the guests deal with, experience and feel about change. Hearing the different journeys people go through can be very powerful and empowering.

Hope you enjoy the cheeky bonus episode!

Thank you for all the support since launching the podcast - to my guests for their time, energy and wisdom and to the listeners for listening, sharing feedback and leaving reviews. It has been a blast - see you on the flip side for season 2!

In the meantime you can find out more about The Refreshing Change here:

@nicola_k_scott

Book a free 1:1 call

nicolascottcoaching.com

Join the Mailing List

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Kate is a massive advocate for living life on your own terms. After entering the legal profession at what she says was the wrong time, she made the bold decision to walk away from a career she thought she would do until she retired on a quest to live a life of freedom.

She has since been a professional network marketer which has been instrumental in shaping her into the fearless sovereign individual she is today.

More recently she gave away the majority of her belongings to go travelling with her two young children motivated by the desire to escape the grip of the out dated education system and to provide a brighter future for her children as the old systems continue to collapse and new ones are created.

In this episode we cover:

Self awareness
Working on yourself
Taking full ownership of your life
Walking your own path

For more from Kate you can follow her here:

@katebentley44
@DeadHealthy

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Martin Ebner is an ACE and ENADE certified personal trainer and sports nutrition specialist from Edinburgh, Scotland. Martin now lives in Barcelona, Spain. Martin is the founder of Ebylife - a Barcelona-based wellness company offering personal training and nutrition services face-to-face in Barcelona and online.

With more than 10 years professional and 20 + years of personal experience within the health and fitness industry, Martin focuses on fully tailored services to clients of all fitness levels and abilities.

His personable demeanour and impeccable attention to detail make him that rare combination of fun and highly effective in his pursuit to help others effectively achieve their health and fitness goals.

When Martin isn't training clients, you can find him practicing what he preaches at the gym, hiking in the mountains, relaxing at the beach or experimenting with new ingredients and recipes in the kitchen.

In this episode we cover:

Foundations of wellness
How to get started and set yourself up for success
Drinking culture and mindset

For more from Martin you can check him out:

https://www.instagram.com/martinebner/
www.ebylife.com

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Danny is a keen runner who is passionate about living life outside his comfort zone.

In early 2020 Danny set out to undergo the challenge of running 5km every day for a year, whilst raising funds for charity. The experience has been life changing and has been the catalyst for embracing and creating lots of change in his life.

In this episode we cover...

Courage and confidence
Getting out of your comfort zone
Setting yourself up for success
Getting active for your mental wellbeing

For more from Danny check him out:

_therunningmanc

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Rick Cooper is a Transformative Men's Coach. He helps men uncover the unconscious patterns that hold them back, to then go on to live life fully with purpose and an open heart.

The creator of The Wolfpack, a men's community in Brighton, where Rick facilitates a safe space for men to come together to talk, share and express, leaving energised with a sense of belonging.

He is also the co founder of The Untamed Man 1 day workshop. An environment where men learn to express themselves fully, understanding how to use anger in a healthy way to drive discipline, create boundaries and have the fire to drive into purpose, whilst also gaining tools to live with calmness and presence.

A husband & father, Rick is a devoted family man, aside from coaching we can find him spending time outdoors paddle boarding, swimming or working out.

In this episode we cover:

Expressing yourself and your emotions
Society pressures, expectations and narrative
Importance of community

For more from Rick you can check him out:

The Untamed Man Workshop - 24th September 2022 | Pulborough, RH20 1AQ

http://www.rick-cooper.com/

Instagram

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Karen is the Project Director and Founder of SHE Scotland. Karen set up SHE Scotland after training as a life coach and having previous experience as an activist in her community and working for community education organisations. Karen has a vision to create a better world for females so she took the leap of faith and followed her passion.

SHE Scotland supports young girls and women, not just in Edinburgh and Scotland, but around the world, to become more empowered and improve their life choices.

In this episode we cover...

Self empowerment, self love
Biggest challenges facing girls and young women at the moment
Knowing we are enough
The importance of community

For more from Karen and SHE Scotland check them out here:

https://www.shescotland.org.uk/

@shescotland

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John is co-founder and trustee of The Men Who:, a men's collective for actively maintaining positive mental wellbeing. An active supporter of the men's mental health movement and former national charity volunteer, John qualified as a Mental Health First Aider (MHFA England) in 2018 and has since provided support, assistance and resources to friends, colleagues and men in need. His contribution to TMW: and the wider wellbeing movement is driven by experience, having found solace in regularly connecting with others to explore, test and re-shape his perspectives. Away from TMW:, John is a proud husband and father, Creative Director of Scotch whisky agency Whisky Studio, Scotland-explorer and motorcycle rider.

In this episode we cover:

Pausing and reflecting about who we really are
How we define ourself
Men's mental wellbeing and the power of talking

For more from John then check him out here:

http://www.themenwho.com/
@themenwho_
letstalk@themenwho.com
The Men Who: Talk podcast (Apple / Spotify)
Whisky Studio

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James is a men’s mental health advocate, content creator and life coach (in training!). With a focus on compassion, he shares insights and experiences around his own mental health journey and aims to support other, notably men in their self-awareness and healing journeys. James runs an Instagram account called @thecompassionateman and a podcast called The Honest Bloke Podcast.

In this episode we cover:

Men's mental health [TW: Suicide]
Self compassion
Holding space for others

For more from James make sure you check him out:

The Compassionate Man

The Honest Bloke Podcast

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Mason Anthony Dyson Roberts is a speaker, certified mindset coach, NLP practitioner, and breathwork teacher. A wellbeing professional of nine years whose message is that ‘True wellness is holistic, but the mind matters most.'

A former professional athlete whose career was cut short due to injury, a multiple startup founder, Mason has experienced extreme highs and lows that led him to battle with his own mental health challenges.

Mason brings a unique perspective gained from his checkered background to deliver talks, workshops, and wellness sessions to the organisations he works with. He takes a practical approach that empowers individuals to tap into their full potential.

He is dedicated to un-complicating what is seen as a complex topic (mental health) in order to normalise the conversation and create a more supportive and understanding workplace culture.

In this episode we cover:

The power of choices
Instant v delayed gratification
How to show up as your authentic self

For more from Mason then follow him on:

LinkedIn - https://www.linkedin.com/in/mason-anthony-dyson-roberts-0b55a533/

Website - https://londonslifecoach.co.uk/

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Sam Collins is a coach and clinical hypnotherapist specialising in performance, growth and development.

With over 17 years experience in business and a strong knowledge of how to overcome come barriers to success, Sam's approach is holistic and rapid in helping her clients overcome conscious and subconscious blocks and programs that inhibit their success, progress and freedom.

In this episode we cover:

How the mind works - the conscious, subconscious and super-conscious
What stops us moving forward
How hypnosis works
Weight management

For more from Sam you can find her at:

@slickthinking_ on Instagram

slickthinking.com

Happy listening!

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Join Nicola and Alis (Coach and Wellbeing Expert) in conversation discussing different dimensions of change, including understanding who you are, how to deal with failure, being intentional and lots more!

They have a shared passion for a holistic approach to life, and coaching, as well as both championing the power of deep self discovery.

There are lots of golden nuggets throughout this episode and I really hope you enjoy!

For more from Alis you can find her here...

www.alisyoga.co.uk

www.innermostpotential.com

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Hello and welcome to The Refreshing Change Podcast. My name is Nicola Scott and I am your host.

The Refreshing Change is about 4 pillars, which I believe are the best way, not only to live your best life, but to be bursting and overflowing with joy and happiness along the way:

The four pillars are:

Truly getting to know yourself
Discovering what you deeply desire
Optimising your holistic wellness
And setting yourself up for your success

I see many people in the personal development and coaching space miss a step or bypass vital parts of the process which can result in - procrastination, burn out, achieving goals and still not feeling fulfilled, doubting yourself, taking action but always feeling stuck - to name a few.

It is time for Refreshing Change!

The idea for this podcast really came off the back of having powerful conversations with close friends and other coaches. We would always end the call and reflect on how much value and gold we had just covered - so my plan is to capture these powerful conversations for you!

The Refreshing Change podcast will tackle different topics all anchored back into the 4 key pillars and we will be joined by a range of guests all from different backgrounds.

My desire for you is that these conversations will help you start to navigate change in your own life - in a refreshing way, obviously! And that ultimately the change you create will lead you to a more joyful and happy life.

I would really appreciate it if you can share the podcast with anyone you think it might resonate with and please leave a review to help give it a wee boost!!

For more Refreshing Change content...

@nicola_k_scott on Instagram
www.nicolascottcoaching.com

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