Live to your full potential!

How can Success Coaching support you?
Do you have areas in your life where you would love to be more successful?

Live your relationships with more passion?

Be fit, energetic, healthy, good looking and maintain your ideal weight? Do you know your strengths and weaknesses? Energy for Life How do you become the person you aim to be, to have the career you dream of? You can do it! You just need a coach to show you how to improve your life in all areas.

Is coaching for me? Why would I “need” a coach?

When you want to:

·Change something in your life — lose weight, stop smoking, start doing sport regularly, get rid of habits you

don’t want.

·Live life with more passion, energy, health and happiness.

·Change your career but you are not sure which way to go.

·Find direction, because you feel lost or just caught up in life, or lack direction.

·Find your true life’s purpose.

·To know yourself better — a personality test is part of our coaching program. ·Find the right partner in life.

·Live your relationship with more love and passion.

·To improve your ability to manage stress.

·Work smarter instead of harder.

·To improve your communication skills.

·Be more successful and live to your full potential.

I’m already successful, so why would I need a coach?

Wherever you are in life, you have reached this level thanks to your behaviour and thinking patterns. Do you seek to go further? Successful people aim for continuous progress. A coach will challenge you to dream bigger dreams than you have ever dared. Coaching enables you to reach bigger goals in less time and with less effort. Work smarter not harder! Be your own career builder!

Sounds good, but how does it really work?

Are you good at finding solutions for other people, but sometimes have trouble finding them for your own life? That’s normal. As long as we are “IN” the problem it is very difficult to see the bigger picture. A coach sees your life from the outside, hence it becomes much easier to see that bigger picture and to reflect that back to you.

A coach encourages you to define what you really want in life.

During the coaching process you will detect some patterns that are hindering your progress. A coach guides you through simple processes that make changing easy — processes such as taking time for yourself and learning how daily affirmations can enhance your life exponentially.

How can I motivate myself?

Lack of motivation is often directly connected with lack of energy, focus, and goals. Successful people motivate themselves by setting goals, and putting plans into place to achieve them. They use motivational techniques such as making an appointment with a coach, or having coaching on a regular basis.

Good, I am really interested, but how does it work?

·You will stay in close contact with your coach using email, Skype or the telephone.

·You will receive Elessons that you can work through at your own pace.

·Your coach always works FOR YOU. Hence, you demand as much support as you need. Email and Elessons are unlimited.Conversations on Skype can be arranged for 1 hour a month, or ½ an hour every two weeks, or 15 minutes every week.

·If you need more support, that can also be arranged.

·Face to face coaching is available in Perth Western Australia. ·We also offer partner, team, group coaching, and seminars on a broad variety of topics.

Can you give me some examples from clients you’ve had?

The first example was a mother of two. She was about 50, divorced, and her career was going nowhere. At the first meeting she did not really know why specifically she came. She described her life to be “a mess”. During the coaching process she had several break throughs. She changed some of her beliefs, began speaking the new beliefs and became free in her mind and feelings. This enabled her to stand up for herself. She regained self-confidence, found better ways to deal with her drug-addicted son, and started part time further education. When I spoke with her a while ago, she had finished her degree and sounded very happy and self-contented.

Another was a 40-year-old woman who was not sure if she should make a career change and start a business. During the process she found direction and clearance for the next steps.

One 48-year-old woman had chronic back pain. After one session she changed her behaviour so completely that she even ran to escape the rain, much to her own and her husband’s surprise. She hadn’t run for several years because she was afraid of pain.

A 28-year-old man was afraid that he might die at 40, because his father and grandfather had both died at 40. During the coaching process he regained his self-confidence and changed his beliefs so that he took responsibility for his health.

Another was a 19-year-old girl who struggled with everyday life. Her lack of self-esteem and self-love was so low that she had health problems directly related to it. During the coaching process she found that she was here for a reason, that “she was worthy” to live a good life. I am still in contact with her and deeply touched and happy with how she is progressing and aiming for the stars. She is now a strong, self-confident, warm hearted, beautiful woman.

There are several more — a 50-year-old man who wanted to stop smoking — a 45-year-old woman who had tried every diet before she started having coaching, and many others…

Discover Your Personal Potential

Discover Your Personal Potential

Being Versus Doing – Theory

We become entrapped by our needs when we fail to understand that who we really are is separate to our actions, opinions and feelings.  Our ‘neediness’ relentlessly drives us into all sorts of pathetic behaviours designed to fulfil the gaping hole inside ourselves. And whilst we can be impressed with our ability to consciously understand that some of our behaviour is never going to fill the need anyway, that doesn’t mean that we have the personal power to change our actions. We are often ‘driven’ at a level far beyond our own comprehension.

Too often, we find ourselves sitting with a client, who has described their actions and then asked plaintively, “Why do I do such pitiful things? I’m feeble!”

The answer (and therefore the pathway toward the solution) lies in the following two diagrams.

The ideal would be to develop a sense of self worth from an EQUAL combination of the things we DO and the real person that we ARE.

The real value in this model is that when our sense of who we ARE eludes us, we can depend on our track record to feel stable and worthwhile and when our track record deserts us (we have a failure) our deep and abiding feelings of being good enough, just the way we ARE, allow us to remain calm.

Unfortunately, most of us are highly trained in the applications:

DO = 100%

Are = Rarely experienced

This model implies that we ARE what we DO and that judgements about ourselves based on our results (DO) are relevant. The consequence of this madness is that our feelings of self worth are now linked irrevocably to the vagaries of life and we are ‘hooked’ by the need for positive results. A failure means that we are no good, a stuff up is proof that we are not OK and a fractured relationship is proof that we are inadequate.

Even the opposite doesn’t work.  If we were actually able to produce great results all year (and be silly enough to think well of ourselves because of them) we’d be required to do more next year just to stay level.

Having to DO more to BE more, results in what we call the series of escalating goals. This becomes a life script.

Left to its own devices, the series of escalating goals leads to the  Approval by Achievement syndrome, a situation where we will only ‘like’ ourselves and others if we/they are doing well.

Whilst success is probably more fun than failure, we need to understand that we ARE enough.  Period.  Anyone who loves us will sooner or later arrive at this conclusion.  Our actions and results may positively or negatively affect them but if they truly love us, they will look beyond what has HAPPENED and see WHO we are amidst our victories and failures.  We need to do the same.

Whatever you do, all achievements – large or small – contribute to your sense of self-worth.  How you value these achievements is important.  If you tend to base your sense of personal value on success, don’t be surprised if you feel upset at the prospect of failure or anxious that you may be rejected.

If the balance between internal and external achievement strongly favours the external, you will be cut off from your feelings and may drift into a way of life that is busy and productive in the short term but not in your best interests in the long term.  If your achievements are balanced strongly in favour of ‘being’ rather than ‘doing’ then you may find yourself having to rely on others for financial support.

The achievements you have listed all played a part in shaping your identity.

Can you imagine how you could turn your life around by working on this?
Ready to start your new life today?

Self Esteem

Get The Self Esteem You Desire

As a person seeking excellence, it is important to assess both your strengths and the barriers that keep you from achieving the improvements you want in your personal and professional life.

A Never Ending Process

Continuous improvement implies a never-ending process.  The changes we will need to make may require breaking down our habits into routines we can assess; then we will be able to combine strategies for change into easily achievable steps.

Self-improvement requires self-mastery.  We are masterful when we can accomplish our personal dreams and goals.  To achieve self-mastery we need to develop some personal characteristics.

1. Self Awareness: readiness to look at past or present information about ourselves.

1. Self Knowledge: after examining our past we will have a basis for comparing personal observations with feedback from others.

1. Self Discipline: we need to be able to make our behaviour conform to our personal goals by controlling our thoughts, feelings and actions.

Self-esteem is a state of mind.  It is the way you think and feel about yourself and others;

and it is measured by the way you act.  Your self-esteem serves as the bridge between who you are and what you do.  It can also be defined as your internal belief system and how you experience life externally.

High self-esteem means that you have a positive sense of your inherent worth as a person.  Self-esteem is self-confidence, self-worth and self-respect.  The key to improving self-esteem is your willingness

to take responsibility for your feelings, desires, thoughts, abilities and interests, and to accept your overall strengths.

Your self-esteem affects everything you do.  It reflects ‘you’ to everyone you come into contact with.  Each of us is born with the capacity for positive feelings, but it is possible to learn not to like yourself through your life experience.

Self-esteem is not fixed.  It changes (often daily) depending on what you experience or how you are feeling.  Most low self-esteem is caused by negative emotional reactions.  Childhood experiences, criticism from adults, peers, your environment, media and society in general can cause feelings of inferiority and low self-esteem.  If these feelings are reinforced by negative belief patterns, they will become habit forming and low self-esteem will be the result.

As you become an adult, you depend on others for a sense of importance.  Negative feelings and thinking patterns can become so powerful they seem like the truth and your mind can then form value judgements as a result.

Self-esteem is both conscious and unconscious.  It is an ongoing evaluation of yourself, a belief about what you can and cannot do.  Self-esteem can be learned, but it does not happen overnight.

Then sign up for Coaching!

Results You Can See

How To Turn Your Dumbbell Training

Into Results You Can See

There’s no denying it, dumbbell training is excellent for improving fitness, burning fat and building a strong, athletic body. The accessibility, versatility and effectiveness of dumbbells make them an effective weapon in everyone’s exercise arsenal. But, did you know you can dramatically boost the physical results you can SEE by using one little

trick? In a second, I’m going to show you how you can get more from your dumbbell training.

But first:

I want to make sure you understand the fastest way to visible RESULTS. If you are interested in changing the way your body looks (aren’t we all), then listen up. The fastest way to change the way you look is to build muscle and lose fat. By simultaneously making some parts of your body larger (muscle growth) and other parts of your body smaller (fat loss), you’ll quickly change the way you look. And might I add, you’ll look a whole lot better!

I know this sounds like a no-brainer, but you’d be surprised at how many men and women miss this simple point.

Dumbbell training is an excellent way to build muscle and burn fat. But I’m about to show you how you can get even more from your dumbbell exercise routines. This one small change results in more physical changes in your body, and therefore more results you can SEE! Are you ready?

This little trick is called Unilateral Training.

Basically, unilateral training is when you perform an exercise (in this case a dumbbell exercise), with one arm or leg at a time. So, for example, you would perform a single-arm dumbbell military press with your left arm for the desired number of repetitions. Then

you would do the same number of repetitions with the right arm.

Here are two reasons why Unilateral Dumbbell Training is so important for getting visible results:

1) There is a phenomena called “bilateral deficit” which allows you to lift heavier weights with one arm, than the combined effort of two arms. Let me explain. If you can do a one-arm military press with a 50 pound dumbbell, logic states you should be able to do a two-arm barbell military press with 100 pounds. But this is not the case! You’ll be able to do slightly less than double, or say 90-95 pounds.

Due to the imbalanced nature of the one-arm dumbbell exercise, your body recruits more muscles for stabilization. More muscle recruited means the ability to lift more. And as we all know, using more muscle and lifting heavier weights means more muscle growth!

2) Unilateral dumbbell training forces you to spend more time on each set. For example, if it takes you 10 seconds to perform 10 repetitions of a two-arm barbell military press, it will take twice as long to complete the unilateral version (or 20 seconds).

The more time you spend exercising, the more energy you expend. The more energy you expend the more calories you burn. So, just by doing unilateral versions of exercises burns more fat. It’s a small change, but it really adds up!

So, as you can plainly see, unilateral dumbbell training can help you build more muscle and burn more fat. And, as we all know, this is the fastest way to getting physical changes you can SEE!

But since I have you here, I’m going to share a BONUS BENEFIT of unilateral dumbbell training!

As I stated earlier, unilateral dumbbell exercises recruit more muscle because of the unstable nature of the exercise. But, what are these stabilization muscles that are recruited? They are your core muscles. Yes, your abdominals folks!

When you perform unilateral dumbbell exercises, your core muscles must contract to keep your body stable. This means EVERY exercise becomes a six-pack strengthening exercise.

So, let’s recap. Unilateral dumbbell training simultaneously builds bigger, stronger muscles, strengthens your core and burns more fat. This sounds like the fast lane to physical changes you can see to me. How about you?

To complicate?

Start today with your personalised program!

Ursula Knecht

Create the Life you desire

The truth about weight loss

Your body represents what you think about your self and it is always telling the truth.

All addictions reflect in our body and its health.

Here we are focussing on eating behaviours.

This might sound hard for some people, but it is a fact.
We treat our self according to our values and beliefs.

If you belief you are “not worth it”, you have a low self-esteem trouble with loving yourself it shows up in you body.
First: it is visible at the body language, lacking muscle tone, slag posture, facial expression and superficial breathing.

Further it is as simple as that:
95% of the overweight people are fat because they eat the wrong thing in mass and do not or little exercise.
You are what you eat!
If you eat fast food manly containing fat and sugar (weight bread reacts in the body like sugar) than your body mass is fatty as well. Your body uses this staff to improve fat storage.

If you eat complex carbohydrates and minerals which you get in vegetables, fruits and whole grain product your body can build bones, muscles and well formed structure.

Is your body a tractor and you can put in whatever fuel you have available (although tractors do not take all!) or a Formula 1 car?
Formal 1 car are self-confident and can only run and perform at their best if they are given a high performing fuel.

Are you worth it? Be truthful with yourself are you really worth it, the high quality food full of vitamins, minerals, antioxidants, protein and energy?

If you are worth it, you take some more time to prepare to buy and choose your food as well as by preparing it.

If you want to be forever thin, you need detailed information about
your own attitudes, beliefs, plus the proper tools for breaking out of it. The
information below has worked for John (65-pound fat loss) and for
many thousands of weight-challenged individuals. It will work for
you too.

You are what you are due to attitudes, beliefs and old habits formed
in childhood. They subtly and powerfully shape our bodies, our
self-image and the way we relate to food and life in general. Most
weight-challenged people remain trapped in the gain/lose/gain cycle

because they are unaware of this fact. Therefore, the issue is not
whether a fat-box controls your weight but whether or not you will
confront and break out of it. Here’s how.

First, identify your attitudes, beliefs and old habits:

1. Who wants you to stay fat? Most weight-challenged people are
surrounded by family and friends who “enable” their bad eating
habits and weight gain.

2. How does staying overweight serve or protect you? From life,
sex, your personal power, men/women, being visible, etc.

3. How has being overweight defined your personality, your
relationships and your self-expression?

4. What would you do with your mind, your emotions, and your life
if you were not constantly focused on food and fat?

Now, break out of your fat-box:

1. Imagine what you will look like when you drop all that weight.
Write a description and place it on your fridge.

2. Imagine that you have all the power you need to face life as it
is. How will this change your behaviour?

3. Write a letter to the people who want you to stay fat. Tell them
that you are breaking out of your used behaviours and that they no longer

have any say in who or what you are. Do not mail it. Read it out
loud to yourself every day for 30 days. This is an extremely
powerful exercise. Take the risk of feeling foolish and do it!

To be successful and break through your habits and self-sabotage you will need courage to face some fears. Most weight-challenged individuals are deeply attached to being overweight and discover great resistance
when they get close to their ideal weight. Your task is to refuse
to attack yourself or decide that you lack will power.

The problem is not your will but your deep-seated attitudes about
who you are and can be. The solution is in learning to create a new
image of you and your possibilities that is not defined by your old
programs. With some work you will be successful at breaking out and
being forever thin.

You see weight loss and changing beliefs, behaviours and self- image and self-esteem are directly related and that is where coaching sets in.

Coaching makes changes easy and reflects to us where we have blind spots. It is much easier working with an encouraging supporting coach who holds you accountable to your actions and promises than just “trying” it all alone.

Are you sick and tired of failing at weight loss?
Did you know virtually all famous diets set you up for failure by
ignoring the 2 critical requirements of lasting weight loss? If you

know how to meet these 2 conditions, you can lose all the fat you
want!

Do you want to know these secrets?

Self Esteem

Self-Esteem

As a person seeking excellence, it is important to have a high self-esteem. In this success coaching module, you will:

- Assess your own self-esteem and identify desired improvements

- Understand how a poor self-esteem develops

- Learn about the “approval by achievement” syndrome and how to prevent it

- Identify your untapped personal potential

- Examine your relationship with fear, change,criticism and judgement

- Focus on your strengths and individuality.Objectives

Self-Esteem, Where To Begin

As a person seeking excellence, it is important to assess both your strengths and the barriers that keep you from achieving the improvements you want in your personal and professional life.

A Never Ending Process

Continuous improvement implies a never-ending process. The changes we will need to make may require breaking down our habits into routines we can assess; then we will be able to combine strategies for change into easily achievable steps.

Self-improvement requires self-mastery. We are masterful when we can accomplish our personal dreams and goals.

To achieve self-mastery we need to develop some personal characteristics.

1. Self Awareness: readiness to look at past or present information about ourselves. 2. Self Knowledge: after examining our past we will have a basis for comparing personal observations with feedback from others. 3. Self Discipline: we need to be able to make our behaviour conform to our personal goals by controlling our thoughts, feelings and actions.

Self perception exercise

In order to gain a sense of perspective, to see where you stand and where you are going, it is helpful to take a step back and review your life as a whole.

What is self esteem?

Self-esteem is a state of mind. It is the way you think and feel about yourself and others; and it is measured by the way you act. Your self-esteem serves as the bridge between who you are and what you do. It can also be defined as your internal belief system and how you experience life externally.

High self-esteem means that you have a positive sense of your inherent worth as a person. Self-esteem is self-confidence, assertiveness, self-worth and self-respect. The key to improving self-esteem is your willingness to take responsibility for your feelings, desires, thoughts, abilities and interests, and to accept your overall strengths.

Your self-esteem affects everything you do. It reflects ‘you’ to everyone you come into contact with. Each of us is born with the capacity for positive feelings, but it is possible to learn not to like yourself through your life experience.

Self-esteem is not fixed. It changes (often daily) depending on what you experience or how you are feeling. Most low self-esteem is caused by negative emotional reactions. Childhood experiences, criticism from adults, peers, your environment, media and society in general can cause feelings of inferiority and low self-esteem. If these feelings are reinforced by negative belief patterns, they will become habit forming and low self-esteem will be the result.

As you become an adult, you depend on others for a sense of importance. Negative feelings and thinking patterns can become so powerful they seem like the truth and your mind can then form value judgements as a result.

Self-esteem is both conscious and unconscious. It is an ongoing evaluation of yourself, a belief about what you can and cannot do. Self-esteem can be learned, but it does not happen overnight.

- Personal potential exercise

- Being versus doing theory

- Approval by Achievement

- Focusing on strengths – exercises and meditations

- Calling up strength – meditation

- Knowing the behaviour you need – exercise and meditation

- Poster of positives

Catalogue of strengths

– magic moments

- Change, Theory, Change in your life

- Questions regarding your willingness to change

- Changes that can be employed to increase feelings of self worth
Fear, looking at your relationship with fear, fear and self-sabotage

- ‘Things I want to do’ exercise

- Theory, fear versus courage, overcoming fear

Creating a positive belief about ourselves

- How we get the negative beliefs

- Catching your negative self-talk

- Keeping a Journal

Criticism and Judgement

- Theory, awareness exercise, dealing with your inner critic

- Disarming the inner critic

- Deflating the inner critic – meditation

Self Esteem Boosters

- Making mistakes – reject perfectionism

- Reviewing your day

- Tracking your self esteem weekly

- Daily reminder exercise