Lemons and Pineapples

Send us a textI went for a walk on the wild side and ended up falling into a pile of sh*t. But I'll tell you what I got out of it, aside from sore feet and 6.5 hours of suffering; resilience.You build resilience by doing hard things and in this episode I share what happened when I overestimated my hiking skills along with my ability to dress appropriately.You can see some snippets of the scenery, the troop of baboons we had to walk through and what a 44 year old looks like when they are eviscerated by a hike in a national park here. Procrastinators, this will change the way you show up for yourself and help you make serious progress in just 7 days. STOP putting your progress on the back burner LEARN how to set effective boundaries MAKE more progress in a week than you have in the last month Get instant access to STOP Procrastinating in 7 Days here. __________________________________________________________________________________________ If you know you want more from your life or career but you're totally stuck about where to start, I invite you to book a complimentary strategy call with me here. We'll uncover what's holding you back from the goals you want to achieve and you'll leave the call with actionable steps to get you moving in the right direction.For the tea on me, how I work, who I coach and the packages I offer, please visit my website - www.emmaobriencoach.comYou can also connect with me on Instagram @emmaobriencoach where I share an abundance of tools, strategies and brilliant content, you might also see the occasional dog.

Send us a textInspired by a catastrophic miscommunication with ChatGPT that reminded me of the importance of CLEARLY asking for EXACTLY what I want, this is an episode where I share how to ask for what you want and get it.If you struggle to get your needs met despite (thinking) you've asked directly, this episode is for you.I share:What clear communication isn'tHow hint dropping, hoping, waiting and avoiding might show up in your relationshipsThe link between boundaries and passive aggressive behaviourWhy written communication will often be misinterpretedHow to clearly ask for what you wantWhy understanding your own needs is key to getting them met by othersThe value of being brave and having in-person conversations Make no mistakes, I have learnt the hard way about direct, concise and clear communication (divorce #1 taught me well) and as always I share my honest and frank experience so you can avoid communication pitfalls and enjoy better relationships with all the people in your life.Need some personalised help with this?Get instant access to my brand new STOP Procrastinating in 7 Days course hereBook a complimentary enquiry call to find out more about working 1:1 with me here. Procrastinators, this will change the way you show up for yourself and help you make serious progress in just 7 days. STOP putting your progress on the back burner LEARN how to set effective boundaries MAKE more progress in a week than you have in the last month Get instant access to STOP Procrastinating in 7 Days here. __________________________________________________________________________________________ If you know you want more from your life or career but you're totally stuck about where to start, I invite you to book a complimentary strategy call with me here. We'll uncover what's holding you back from the goals you want to achieve and you'll leave the call with actionable steps to get you moving in the right direction.For the tea on me, how I work, who I coach and the packages I offer, please visit my website - www.emmaobriencoach.comYou can also connect with me on Instagram @emmaobriencoach where I share an abundance of tools, strategies and brilliant content, you might also see the occasional dog.

Send us a textAre you an expert level procrastinator?Do you often get to the end of the day having been incredibly busy, yet you've achieved very little?Are you fed up of working really hard but not making progress?If "yes" was your answer to any of the above, this episode is for you.As someone who could win gold at the procrastination Olympics (which we know would never happen with all the procrastinators on the organising committee) I know exactly what it's like to be stuck in a rut thanks to the pesky habit of not getting to the important things that move life along.Luckily, thanks to having to figure out a way to stop procrastinating, I can lift the lid on some easy to implement productivity hacks which I share in this episode.Here's what you'll learn:The benefit of taking time to shine a spotlight of awareness on your procrastination habitThe role boundaries play in never getting your stuff doneHow stress adds to procrastinationThe value of incentivising yourself to complete tasksHow to use a to-do list properlyWhy multitasking is adding to your overwhelmHow and why you should take a time inventoryWhy having a "why" is essential for motivationWith a busy schedule and some big goals to reach this year, I have had to hone my productivity skills and learn how to zap my procrastination habit so I can stay on track and I've become pretty damn good at it.I also often end up supporting clients to do the same which is why I have created a fantastic new course to help you kick your procrastination habit to the curb in one week.Check out my STOP Procrastinating in 7 Days course here.And check it out today, don't put it off until tomorrow folks. Procrastinators, this will change the way you show up for yourself and help you make serious progress in just 7 days. STOP putting your progress on the back burner LEARN how to set effective boundaries MAKE more progress in a week than you have in the last month Get instant access to STOP Procrastinating in 7 Days here. __________________________________________________________________________________________ If you know you want more from your life or career but you're totally stuck about where to start, I invite you to book a complimentary strategy call with me here. We'll uncover what's holding you back from the goals you want to achieve and you'll leave the call with actionable steps to get you moving in the right direction.For the tea on me, how I work, who I coach and the packages I offer, please visit my website - www.emmaobriencoach.comYou can also connect with me on Instagram @emmaobriencoach where I share an abundance of tools, strategies and brilliant content, you might also see the occasional dog.

Send us a textThere's undoubtedly a time and a place for therapy, used correctly, it's invaluable for healing and personal development. When it lacks direction, it's a modality that, in my opinion, does more harm than good.Have you been seeing your therapist for years?Are you seeing any change or are you simply paying for an expensive chat each week?If you're questioning the validity of seeing a therapist and wondering why you're even bothering when you're not feeling much better, this episode is for you.I delve into:When therapy is an essential and brilliant tool6 reasons therapy isn't working for youHow to effectively utilise therapy for healing and trauma recoveryWhat makes a great therapist and what makes a terrible oneHow to know if you're dependent on your therapistThe difference between coaching and therapyWhen coaching is more effectiveWhy coaching is more effective than therapyHow to know what help you need and whenMy own experience of healing trauma with therapyHow I kicked my therapist into touch and finally got resultsIf after listening to this episode you realise that what you actually need is a coach to move you forwards rather than a therapist who keeps keeping you stuck in your own pain and discomfort, please get in touch with me.You can email me: emma@emmaobriencoach.com or send me a DM on Instagram @emmaobriencoach to get the ball rolling. Procrastinators, this will change the way you show up for yourself and help you make serious progress in just 7 days. STOP putting your progress on the back burner LEARN how to set effective boundaries MAKE more progress in a week than you have in the last month Get instant access to STOP Procrastinating in 7 Days here. __________________________________________________________________________________________ If you know you want more from your life or career but you're totally stuck about where to start, I invite you to book a complimentary strategy call with me here. We'll uncover what's holding you back from the goals you want to achieve and you'll leave the call with actionable steps to get you moving in the right direction.For the tea on me, how I work, who I coach and the packages I offer, please visit my website - www.emmaobriencoach.comYou can also connect with me on Instagram @emmaobriencoach where I share an abundance of tools, strategies and brilliant content, you might also see the occasional dog.

Send us a textYou'll no doubt have heard about how nervous system regulation can help you manage stress and you've probably heard about Polyvagal theory, but do you know how an understanding of the two can help you feel better?In this episode my guest, Functional Medicine Health Coach, Sam Shrosbree and I discuss the basics of Polyvagal theory and how with knowledge of just the basics, you can be empowered to make changes to your behaviour and habits that will vastly improve your day-to-day experience of life.Episode highlights:The fundamentals of Polyvagal theoryThe 3 F's of nervous system statesVentral vagal, dorsal vagal and the function of the vagal brakeHow you can consciously shift your inner stateAnchoring into a feeling of safety to calm your nervous systemHow to increase your vagal toneSwitching triggers for glimmersHow your state determines your storyThe link  between co-regulation, connection and calmPractical strategies to reduce stress that you can start TODAY!Speaking with Sam is always a pleasure and I know you'll glean an immense amount of valuable information from this episode. You'll find our previous episode about the link between gut health and mental health here.Visit Sam's website: www.zenroomwellness.comConnect with Sam on Instagram @zenroom_at_thewoodsFind out more about coaching with me: www.emmaobriencoach.comAccess my FREE Morning Shift Meditation here.Book an Intuitive Clarity Session here. Procrastinators, this will change the way you show up for yourself and help you make serious progress in just 7 days. STOP putting your progress on the back burner LEARN how to set effective boundaries MAKE more progress in a week than you have in the last month Get instant access to STOP Procrastinating in 7 Days here. __________________________________________________________________________________________ If you know you want more from your life or career but you're totally stuck about where to start, I invite you to book a complimentary strategy call with me here. We'll uncover what's holding you back from the goals you want to achieve and you'll leave the call with actionable steps to get you moving in the right direction.For the tea on me, how I work, who I coach and the packages I offer, please visit my website - www.emmaobriencoach.comYou can also connect with me on Instagram @emmaobriencoach where I share an abundance of tools, strategies and brilliant content, you might also see the occasional dog.

Send us a textIf your 2024 was anything like mine, you'll be hoping for a reprieve this New Year.Despite some lows in what was a tricky year, there were also some great learnings which I'm sharing with you in the first podcast of 2025.Have a listen to discover:How to find gratitude where you are, even if it's not quite where you want to be right nowThe value of setting clear, attainable goals and how to go about doing soHow to get out of the comparison trapWhy speaking your truth is so incredibly important for your happinessWhy listening to your feelings rather than shutting them up is a game changerNew ideas for self-care practices to boost your moodThe key to doing more of what makes you happySpeaking of which, I'm heading in a bit of a new direction with my coaching in 2025. After quietly enjoying 18 months of deep spiritual practice, which I've purposely kept well tucked away (hello worrying about what everyone will think) and what's turned out to be a mid-life awakening, I'm leading with my intuition henceforth.I've added Intuitive Clarity Sessions into the mix as well as making coaching available by the hour so that my work is more accessible for more people - find out more here. Procrastinators, this will change the way you show up for yourself and help you make serious progress in just 7 days. STOP putting your progress on the back burner LEARN how to set effective boundaries MAKE more progress in a week than you have in the last month Get instant access to STOP Procrastinating in 7 Days here. __________________________________________________________________________________________ If you know you want more from your life or career but you're totally stuck about where to start, I invite you to book a complimentary strategy call with me here. We'll uncover what's holding you back from the goals you want to achieve and you'll leave the call with actionable steps to get you moving in the right direction.For the tea on me, how I work, who I coach and the packages I offer, please visit my website - www.emmaobriencoach.comYou can also connect with me on Instagram @emmaobriencoach where I share an abundance of tools, strategies and brilliant content, you might also see the occasional dog.

Send us a textDisclaimer: This episode makes reference to Psilocybin. The content shared in this episode is for informational purposes only, and is not intended to diagnose or treat any medical conditions. Nor is it to be interpreted as medical advice. The first port of call for any mental or physical symptoms or issues should always be your doctor. This podcast episode is not promoting or condoning illegal substance use, and you are advised to check the legal status of psychedelics in your country of residence before making an informed decision as to if or how you choose to use them.Are you curious about exploring more natural ways of regulating and improving your mental health?Have you heard about microdosing and would like to gain a better understanding of how it can help you feel better?Do you need some information about how to take the first steps on your microdosing journey?If so, this episode is for you. Guest expert April Pride, founder of SetSet shares what microdosing is, how and why microdosing psilocybin can improve your mental health and how to safely and effectively begin your microdosing journey.Episode highlights:What microdosing is, how to do it and what it entailsThe positive effects psilocybin can have on your brain and why microdosing can be so beneficialHow psilocybin works to calm your brain's default mode networkApril's work on harm reduction in the psychedelic spaceThe power of extending the pause in your interpersonal communication and how microdosing can assistThe connection between plant medicine and intuitionThe enormous value of microdosing for optimisationMicrodosing protocols Who microdosing is not for and when to avoid using any form of psychedelicsI loved talking to April for this episode and I encourage you to check out her website for a vast collection of psychedelic related resources: www.getsetset.comYou can listen to April's SetSet podcast here. Procrastinators, this will change the way you show up for yourself and help you make serious progress in just 7 days. STOP putting your progress on the back burner LEARN how to set effective boundaries MAKE more progress in a week than you have in the last month Get instant access to STOP Procrastinating in 7 Days here. __________________________________________________________________________________________ If you know you want more from your life or career but you're totally stuck about where to start, I invite you to book a complimentary strategy call with me here. We'll uncover what's holding you back from the goals you want to achieve and you'll leave the call with actionable steps to get you moving in the right direction.For the tea on me, how I work, who I coach and the packages I offer, please visit my website - www.emmaobriencoach.comYou can also connect with me on Instagram @emmaobriencoach where I share an abundance of tools, strategies and brilliant content, you might also see the occasional dog.

Send us a textIf you're counting down the days to the Christmas holidays with a mixture of excited anticipation at the prospect of time off and dread at the prospect of sharing space with family and the chaos that'll likely ensue, this episode is for you.I share some strategies that'll help you get some rest, stay sane amidst family politics and objectively reflect on the year that was 2024.Episode highlights:Making time for rest even when you're surrounded by other peopleHow to effectively (and kindly) set boundaries with family when it all gets a bit muchThe value and importance of doing one thing each day that fills your cupJournal prompts to help you reflect on what worked and what didn't over the past yearFor more stress reduction tools and strategies, I invite you to check out my Stress Less PDF guide here. Procrastinators, this will change the way you show up for yourself and help you make serious progress in just 7 days. STOP putting your progress on the back burner LEARN how to set effective boundaries MAKE more progress in a week than you have in the last month Get instant access to STOP Procrastinating in 7 Days here. __________________________________________________________________________________________ If you know you want more from your life or career but you're totally stuck about where to start, I invite you to book a complimentary strategy call with me here. We'll uncover what's holding you back from the goals you want to achieve and you'll leave the call with actionable steps to get you moving in the right direction.For the tea on me, how I work, who I coach and the packages I offer, please visit my website - www.emmaobriencoach.comYou can also connect with me on Instagram @emmaobriencoach where I share an abundance of tools, strategies and brilliant content, you might also see the occasional dog.

Send us a textIn this episode, I dive deep into the world of people-pleasing, exploring the behaviors, root causes, and emotional toll it takes on our well-being. If you find it hard to say "no," prioritise others' needs over your own, or fear rejection and conflict, this episode is for you. I share personal experiences, real-life examples and actionable strategies to help you stop people-pleasing and reclaim your boundaries.Key Takeaways:Signs You’re a People-Pleaser:Difficulty saying "no," even when it’s inconvenientSeek external validation through helping othersOver-apologizing unnecessarilyAvoiding conflict by agreeing to things you don’t believe inNeglecting your own needs to prioritise others'Root Causes of People-Pleasing:Fear of rejection and conflictLow self-worth and equating your value with how much you help othersChildhood conditioning and the need to "stay safe" by being agreeableWhy People-Pleasing is Harmful:Leads to burnout, overwhelm, and resentmentCreates unhealthy relationships where your needs are sidelinedKeeps you stuck in a cycle of seeking external validationHow to Stop People-Pleasing:Start small by practicing saying "no" to minor requestsSet clear boundaries and stick to them, even if it surprises othersDevelop self-awareness to recognize when you’re acting out of fear or obligationLearn to regulate your emotions and calm your nervous system (e.g., through heart-based emotional regulation techniques)Shift your mindset: understand that true friends and healthy relationships respect your boundariesResources Mentioned:HeartMath techniques for emotional regulation - I can teach you this, email me for info.Gabor Mate's book: When the Body Says No.Learn more about my coaching programs to help you break free from people-pleasing - you can enjoy 50% off a 4 session coaching package this week only - email me for details - emma@emmaobriencoach.com Procrastinators, this will change the way you show up for yourself and help you make serious progress in just 7 days. STOP putting your progress on the back burner LEARN how to set effective boundaries MAKE more progress in a week than you have in the last month Get instant access to STOP Procrastinating in 7 Days here. __________________________________________________________________________________________ If you know you want more from your life or career but you're totally stuck about where to start, I invite you to book a complimentary strategy call with me here. We'll uncover what's holding you back from the goals you want to achieve and you'll leave the call with actionable steps to get you moving in the right direction.For the tea on me, how I work, who I coach and the packages I offer, please visit my website - www.emmaobriencoach.comYou can also connect with me on Instagram @emmaobriencoach where I share an abundance of tools, strategies and brilliant content, you might also see the occasional dog.

Send us a textDid you know that 90% of your serotonin (a neurotransmitter that helps to regulate mood) is produced in your gut?As a result, what you eat has an incredible impact on the way you feel. In this episode of the podcast my guest, Sam Shrosbree a functional medicine health coach, shares how the health of your gut affects your mental well-being and what you can do to boost your brain health.Episode highlights:What your gut microbiome is Why your gut could be classed as your 1st brainHow the ecosystem of your gut microbiome worksThe value of learning to listen to your body when you eatFoods that aggravate and inflame your gutWhy joint pain can originate in your gutWhat to eat to boost the production of serotonin and encourage a healthy microbiome The role of the vagus nerve in gut-brain health (more on this in an upcoming episode)How to gently retrain your gut microbes to curb sugar cravingsEasy strategies to improve your diet without the need for hectic will powerThe book I mentioned is "Gut" by Giuila Enders. The Netflix Series is Hack your Gut Health.Sam shared easy to implement tools to improve your gut health and mental health in this episode and I'm thrilled to share that she'll be a regular guest on the podcast going forwards. If you have a particular health related topic you'd like us to cover in the podcast, please send me a message.Get in touch with Sam via her website: www.zenroomwellness.com or via email - sam@inbalancephysio.co.za Procrastinators, this will change the way you show up for yourself and help you make serious progress in just 7 days. STOP putting your progress on the back burner LEARN how to set effective boundaries MAKE more progress in a week than you have in the last month Get instant access to STOP Procrastinating in 7 Days here. __________________________________________________________________________________________ If you know you want more from your life or career but you're totally stuck about where to start, I invite you to book a complimentary strategy call with me here. We'll uncover what's holding you back from the goals you want to achieve and you'll leave the call with actionable steps to get you moving in the right direction.For the tea on me, how I work, who I coach and the packages I offer, please visit my website - www.emmaobriencoach.comYou can also connect with me on Instagram @emmaobriencoach where I share an abundance of tools, strategies and brilliant content, you might also see the occasional dog.