Tag: podcast

Why consistency is your secret weapon

In less than a week I’ll be competing in the Suzuki Sprint Distance National Championship in Kinloch, Taupo.

I’m both excited and nervous for this sprint triathlon.

It seems insane to think for the last three months, I’ve been consistently training 5-6 days a week, doing what my awesome coach Nathan Martin tells me to do.

All that training for a sprint race, that should be done in less than 1 hr 45mins (if I’m on pace)!

A Sprint Triathlon is made up of a:

  • 750m swim
  • 20km bike (with hills)
  • 5km run

And ONLY in the last 3-4 weeks have I noticed the compound effect of all that triathlon training.

What I know to be true is that consistency and daily habits lead to micro improvements that turn into bigger improvements as you get better and adapt.

Along the way I’ve done multiple events I’ve like the Splash n Dash or Super Sprint tri or the Wellington Classic Ocean swim.

During several of those I was on a high one moment, wanting to quit the next and then wondering why the heck I was attempting to be a triathlete the next!

The very first Splash n Dash was painful and made me wonder what on earth I was taking on.

The most recent one I competed in, while tough, was my best performance.
It brought out this inner strength that I was waiting to emerge, and a sense of competitiveness to do and be better that I felt was hiding up until that point.

Then this weekend gone, I smashed my training doing the 3 disciplines at race distance and pace and got a bunch of personal bests!

The point of this story is to encourage you to NEVER give up.

Rewards and results come through showing up and doing the work. Always.

There’s TONNES more I can and want to do to get better but for now I’m proud of where I’ve got to.

I’m in this for the journey, to find my next finish line and the next.

In this podcast I share

1. How my training has progressively stacked to build a better, faster, stronger me and how you can apply that in life

2. The power of mind over matter to get you through the tough times

3. The 3 key things I’ve layered into this journey that have led to my success so far

To share your thoughts:

  • Leave a note in the comment section below.
  • Subscribe on iTunes

I fund this podcast’s content, production and publishing. If you enjoy the podcast please become an UNTAPPED supporter!

Intentions vs Goal Setting – Which is Best To Succeed in Life?

As we near the end of January 2019, I want you to ask yourself how those New Year goals and resolutions are going?

If you’re like 92% of people, you won’t have stuck to your resolutions, because you likely set vague ones or had unrealistic expectations like:

“I’m going to become a celebrity game show host” or “I’m going to break a world record in gumboot throwing”.

Champagne can do that to the best of us…

There’s another factor here, that has likely led to you not succeeding…yet, which is that you probably didn’t have a plan to make your lofty goals or resolutions a reality.

That’s where you need intentions to go along with your goals, to ensure you will actually succeed.

What’s the difference between goals and intentions?

Goals are focused on the future. They’re about a destination or a specific achievement. For example I am aiming to compete in the Kinloch Sprint Triathlon on February 10th.

I’ve been training towards this for almost three months now, up to six days a week, so I damn well hope I hit my goal time on the day.

My big hairy audacious goal is to qualify to represent New Zealand at the World Champs in September this year. Eeek!

Intentions are in the present moment. Intentions are lived each day, independent of reaching the goal or destination. They are about the inner relationship with yourself.

What I know to be true, is that the journey of getting my level of fitness up to speed (pun intended) to be able to compete in this event, has been the really rewarding part.

Everyday, I’ve turned up with intention to make a micro improvement in my run, bike or swim. No matter how tired I feel or what my last result was.

The actual event, although it matters, is not going to replace all the hard work, commitment and dedication that I’ve put in to my training since October.

The real intention is to get into peak health, and maintain that for the rest of my life!

Why Goal Setting Sucks On Its Own

I’ve always been an avid goal-setter. For most of my formative years, I used my competitive nature and Upholder tendencies of always doing what I say I will, to achieve my goals.

And I did achieve a LOT of them over the years. I was determined to.

The thing is, once I’d achieved a big milestone, I was often left feeling pretty empty.

What I’ve noticed over the years, as I got older and thankfully wiser, is that I was putting all my eggs into one basket, and setting myself up for a let down, rather than focusing on the journey of continual improvement.

And I know I’m not alone. I’m 99% certain you’ve experienced this in life too.

In this excellent Article on Inc –  Why you might feel empty after reaching a huge goal and how to move on by Wanda Thibodeaux, she speaks to the fact that goals give a sense of purpose, connection and direction.

But, if all we focus on is working long and hard to reach this one monumental goal, when you finally hit it, all those links you’ve created between yourself and your sense of worth disappear.

So now you can’t define yourself the way you did. And you have all this time on your hands that you don’t know how to fill.

I felt like this after I won my Regional Body Sculpting Championship – something I dedicated myself to for 9 arduous months, I felt a severe lack of identity.

I had a bright shiny trophy, some bling and a tub of protein powder, but my quest to be the best had now passed, and I didn’t know what to do next!

She notes that added to that is “neuroscience kicking you in the face while you’re down.”

In short, your brain releases dopamine, a hormone associated with both motivation and happiness, in anticipation of reward.

That’s what keeps you working towards your goals, especially where each milestone you set towards achieving it gets hit, it gives you more reason to keep going, and a biological position to feel good.

The problem is, when you reach your goal, that release of dopamine drops and it’s harder for you biochemically to have joy.

The other reason goal-setting leaves you disappointed is that it moves you towards what you think you want, and takes you out of enjoying the present moment.

So instead of being grateful for the here and now, you’re left feeling like what you currently have isn’t enough, and you must strive harder to get the ‘next big thing’.

Which leads to you being stuck in an endless cycle of goal setting to fill the void.

Living your intentions, on the other hand, is much different than having a goal-oriented focus.

That’s because it allows you to focus on how you want to be in the moment, how you want to feel right now, and everyday.

It’s not about winning or losing, hitting or missing, it’s about tuning in to your moment to moment focus.

This means you live life by your values and what matters most to you.

And that’s a beautiful way to live, right?!

How to combine goal setting with daily intentions


The key thing to understand is that focusing on your intentions does not mean you give up your goals.

It actually means you’ve found a great partner to achieve your goals with.

I like to think of intention as your personal trainer. It gives you the daily rhythm, motivation and accountability you need to transform yourself.

By being intentional you’ll enjoy the journey as much as the destination, and therefore bring more joy to everything you’re doing.

Intentions really act as a reminder on how you want to show up in the world and live each day.  They give you the purpose to show up to meet your goals!

That’s why my partner Josh and I baked in intentionality into our Life Pilot tool and methodology.

We’d both had enough life experience and exposure to all sorts of methods, strategies and frameworks, to know that goals are devoid of joy, unless they’re backed by daily intention.

That’s why when people join our Life Pilot Challenge, we ask them to set no more than 3 goals OR intentions – each day, week, month or quarter, based on their chosen life categories.

This takes some getting used to, but once you tune into it, it makes life planning way more enjoyable and ‘sticky’.

My real life example of intentions supporting goals

If you’d looked at my Weekly Tab in my Life Pilot spreadsheet last week, my ‘work’ category goal was to Finish first quarter of Content Editorial calendar.

I smashed that by Friday afternoon, because when I planned out my week in advance, I had set ‘working on my content calendar and brainstorming topics’ as one of my three ‘Daily’ actions on both Wednesday and Friday.

I didn’t just hope that by our Sunday Reflection time that it would have magically have happened. I had stated it in my daily actions and scheduled it into my calendar!

My intentions backed up and supported my goal.

Same with my triathlon training. Last week’s ‘health’ goal was to Plan / prepare and nail swim event.

When I turned up on Sunday morning to choppy ocean conditions at Oriental Bay in Wellington, I was tempted to not compete.

Thankfully, I’d set several daily intentions throughout the week to be fully present at my swim trainings.

As a result, I knew I was more than prepared for the event and just needed to stop being a wuss and get to the start line.

Once I stopped swallowing water from the barrage of waves, I actually enjoyed it!

How to apply intentions to your life goals

Let’s say you wanted to finally develop a meditation practice, so you go with:

  • Monthly intention for January – Deepen my meditation practice to improve my appreciation of life.
  • Your weekly goal might be: Commit to doing at least 4 guided meditations.
  • Your daily action then could be: Use Insights Timer App to do a guided meditation

Each morning you look at your journal, notebook, whiteboard (or your trusty Life Pilot spreadsheet) where you’ve recorded this, check your daily actions, then schedule in time to make them happen.

That night you check back and record whether you hit, progressed or missed your action.

Doing that alone, often reveals, after several days and weeks, trends and patterns of what you like to do and what you avoid.

That way you can break the pattern by getting an accountability partner, setting a different goal or figuring out whether your values are aligned with what you’re setting.

Like anything in life worth doing, you need to always remain curious as to why you do some things easily and put off others.

You need to ask better questions to make sure you are digging into these patterns, behaviours and habits, so you can continually be working on being your best self.

Now, what do you intend to do next?

Want to test out our Life Pilot tool and methodology for yourself? Join our next 10 Day Life Pilot Challenge starting February 1st. Details at lifepilot.co

I fund this podcast’s content, production and publishing. If you enjoy the podcast please become an UNTAPPED supporter!


10 Questions to Unlock Your Potential

This year, I want to help you to do something that you’ve been putting off for way too long, whether it’s a vlog, a blog post, writing a book chapter, launching a website, going on your first run, or going out on your first date.

If you want to show up and tap into your true potential, the key is to ask yourself better questions.

I came across this Lifehack article and it caught my attention because it was called “10 Questions That Will Unlock Your Potential” and I thought how appropriate given the newly launched Untapped Podcast – Live up to your potential.

So I took the ten questions and answered them for myself, and I’d love you to do the same because they are juicy, and they WILL help you unlock your potential:

1. If I could write a letter to the 2009 version of myself what would it say?

Grab a piece of paper or a journal and write a letter with advice to the version of yourself that is 10 years younger than you now. What would you tell yourself ten years ago that’s going to help you through this period?

What I like about this is the author actually is pretty funny. In his version he was still a teenager. So he’s like “when you go to have your first tequila, don’t have any more. Just trust me on that.”

For me, ten years ago I would have been 31. Almost.

I was in Vancouver and this was the year that I was in my first ever startup, a tech startup called Connection Point Systems and launched FundRazr. We were about probably only three to four months in, and I was diving deep into the world of entrepreneurship for the first time.

That was a pretty formative year for me!

I learned how to be an entrepreneur. I learned how to raise finances. I was playing Ultimate Frisbee and skiing in Vancouver, Canada. I was learning a lot about this new country and the city I was in.

I was also starting to blog. I had a blog and I was starting to blog more consistently and it was around the end of that year that I started realizing I think I wanted to just turn this blog into my business …but that’s a story for another day.

So what would I tell ten year younger self?

I would tell myself to not drink so much coffee, to not stop playing Ultimate Frisbee… even though you’re working like crazy because you’re in the startup and you’re hustling.

I would say it’s good to hustle but life is short and you can’t spend all of it working. I think it would have given me more perspective if I’d had that advice back then.

Everything else was going pretty well that year probably that I should always believe in myself and then I have more skills, experience and knowledge than I realize and then I should put it into action.

That I should trust in myself. That I should be using the fact that I’m a female founder in a tech company to my advantage.

To not be intimidated by the lack of women in this area and to really use it to stand out and to make the most of it.

I probably will give myself some romance advice. So I will say, you will find some awesome men who are ready to man up, be a great friend and potentially an awesome partner.

Don’t be put off by the Pacific Coast attitude of being too chillax for their own good and just focus on enjoying yourself, going on dates with hot men and just being in the moment.

The rest of the year was pretty damn good.

I think it would just probably be to go easier on myself and not take life too seriously, to not work so hard and have more play.

I would love in the comments, if you wouldn’t mind just sharing a little bit of that letter to yourself.

2. If I could only accomplish one thing before I die, what would that be?

Think of one thing you want to achieve, accomplish or experience more than anything else.

The reason for asking that question is that once you figure that out, you will pursue that with every ounce of hustle you’ve got because life is just too precious for regret.

I’m pretty thankful that I’ve accomplished a lot of things that I really wanted to do in my life.

I’ve done a lot of travel, written two books. I’ve created a six figure business from scratch which has been pretty epic.

I’ve had the chance to speak TEDx. I got the chance to meet a lot of great people, to travel to some incredible countries.

And now I’ve had the chance to be a puppy parent which I take pretty seriously and freakin’ love – the best role in the world.

Kayla and Angel Adventures

Also, I have the opportunity right now to be a triathlete and to really continue on that journey so that I can represent my country in the future or just become the best version of myself.

There’s a lot that I feel I’ve done over the years – crazy challenges, body sculpting, dragon boating, world record breaking, gold medals and Frisbee. It’s been epic.

I would love to be a prolific author whose book has sold a million copies and touched the lives of half a million plus people. Even if that’s a 10 year journey.

I’d like to write a book that has massive lasting presence, because I’ve been touched by so many books and I just think there’s kind of no greater honour than writing something that resonates with so many people and makes a difference in their lives.

I’m listening to a great audio book right now, The Barefoot Investor by Scott Pape. It has sold a million copies to date, but it’s also been out since 2004!

You can tell by the feedback that he includes in his book and the case studies of people he’s helped, that he’s genuinely changing lives and making everyday people more financially astute.

Books change lives and when they are written in such a way that they just spread and everybody talks about them, that’s a beautiful thing.

There is something really special about that because I think it means you’ve really mastered the craft of fantastic writing, empathy, compassion and also covering a topic that so many people are challenged by and need help with.

That would be one thing I’d love to do before I die.

I’d also love to achieve a world record in something. That sounds so vague doesn’t it?

So what is it for you? What is one thing you want to accomplish before you die? What would that one thing be?

3. What are the top three things that make me feel happy and fulfilled?

#1. I am absolutely at my happiest when I’m out in nature.

I could spend all my time wandering around our garden, spotting new flowers and buds on trees, listening to the birds, looking at the grass and off into the distant hills.

I mean nature just brings me so much joy and it’s free!

One corner of our garden at Kairangi Haven right now

It’s worth protecting, it’s worth nurturing and growing and I really love here where we’re at our house and in New Zealand.

We’re planting trees because we’re stewarding this land for the next generation of people who come to live here and they’ll do the same for their families and their children.

#2. Another thing that makes me feel happy and fulfilled is hands down animals. My dogs just light me up. I’m so surprised at how much joy they bring me.

Giggles, laughter, love, cuddles, surprises, learning, patience and so much awareness around how they live their life, how they view the world, how everything is fun, adventure and exciting.

Animals in general make me appreciate them and what they bring to this world.

#3. Being in the company of fantastic friends and awesome people who just give me a fresh perspective on life, who challenge me, who make me laugh, who hold space for me, who make me appreciate and understand different perspectives and who just get me.

Those are my top three things that make me feel happy and fulfilled.

Once you’ve figured out your top three things, then you really should be building and scheduling around them for a happier existence.

4. What are the top three things that distract me from enjoying my life?

#1. My own inner thoughts, especially on days when they’re negative and I find myself getting down on myself, or in a headspace that doesn’t serve me.

On the whole, I’m an incredibly optimistic person but I have noticed that my attitude, thoughts and beliefs have got the better of me a lot more in the past year than I thought.

Thanks to 20 days in a row of meditation and yoga right now, I can already feel me becoming the master of my own ship (mindset) and getting control back.

#2. Getting caught up in the mundane details of things that are not important – getting stuck in to dos and things that are simply not a priority.

I noticed that even just last week, I put off doing some really important pieces of work because life admin got in the way and I put a whole lot of other things in front of me that were not my core needs.

I was the one who let them take me away from doing the really important work and also experiencing more joy in my life.

Some of them are necessary. Some of them though, I prioritized because I felt I needed to be responsible for them.

Such as looking after our WWOOFers, making sure our dogs were happy all day long, organizing events and activities, rather than actually getting onto the things that I had put into my weekly Life Pilot plan.

#3. Negative people or getting caught up in other people’s stuff.

When it comes to closer friends and family, I’ve been noticing recently that I care more than I’d like to about some of the stuff going on in their life.

I’m not saying it’s a bad thing to care about people you love and value!  But you don’t need to own their crap. You don’t need to get caught up in some of the stories they’re telling themselves.

You get to be there for them. You get to support them but you don’t need to take that on.

So those are the three things. I’m curious to know what yours are?

5. Am I in control of my thoughts or am I at the mercy of them?

On the whole, I do believe that I do a really good job of being super grateful every day. I am incredibly present in the moment. I’m always looking at things that light me up.

I get so much joy and pleasure and happiness from the simple things in life. I appreciate them. I talk about them. I thank them. I’m grateful for them.

And then every so often my goddamn mind goes to something that’s just so unhelpful. And it’s usually a belief or a thought or an idea that is not true and is not serving me.

And it’s typically around not being enough, or having these ridiculously high expectations that I’ve had all my life, and thinking that I’m not meeting them.

I was looking back over some notes from my first ever coach I hired, when I was in Vancouver, and he wrote that I was too hard on myself …and he’s so right.

What’s the verdict for you? Are you in control of your thoughts or are you at the mercy of them?

I’d say it’s probably a combo and we want it to really be that YOU are controlling your outlook on life.

6. Am I in control of my eating decisions or am I at the mercy of them?

Now the reason for this question is that your thoughts influence your perception of reality yet your eating decisions influence your mood and energy levels.

Happy, healthy people consciously choose to eat foods that make them feel alert, focused and energetic.

We all know when we’re unhappy and maybe unhealthy, we unconsciously allow our mood and social surroundings to dictate our eating decisions.

I’ve been keeping a food diary for about two weeks and I’m going to continue to do it because it makes me conscious of what I’m putting in my body, and keeps me honest.

I showed it to a nutritionist who I hired the other day, to specifically help me with my training and fueling my body for my upcoming triathlons, mainly because I hit a bit of a wall this week.

Turns out that I’m eating all the right things, being really healthy, but I’m not eating enough and I’m not eating at the right times before a workout and post workout.

She was like “I’m not changing anything in your eating habits, I’m just getting you to get your timing better.”

The fitter I get and the more training I do,  the leaner I get, and the more energy I typically have.

The more I can handle the training load, the more focused I am, the more vibrant I am, the more disciplined I am around my work as well as my personal life.

It just had a massive positive knock-on effect to every area of my life.

When it comes to eating and fuelling your body and viewing your body as a vessel, are you on the good side of it or are you on the not so good side of that?

Be honest with yourself. Do you need to improve your relationship with food and love yourself more?

7. What strengths did I use to achieve three major goals in my life?

Think about three of the biggest achievements of your life.

That could be when you graduated from college. It might have been when you got a really big pay raise at work.

It might have been when you started your business and you never thought you would. It might have been publishing a book.

It could have been winning a competition. It might have been marrying or being in the relationship that you’re in. Getting your first house.

Think about all the major goals.

Then think about what are the personal strengths you use to achieve those things?

Do you see any trends there? Typically if you do, that’s the road that leads to success and it’s right in front of you.

For me, buying my first house at age 21 was a pretty damn big deal. I’d always been really keen on real estate.

I’d watch my parents do a very good job of buying these houses, doing them up, selling them, taking that investment, putting it into another and doing better each time.

They built up capital that way and secured some financial stability for the family.

I also just was fascinated by property portfolios and real estate and how they were such great investment if you bought right.

Another big major goal in my life would be starting my business in 2010.

I used my strengths, I backed myself, I believed in myself. I took a chance. I’m really good at taking big leaps and taking chances.

I thought screw it, what’s the worst that could happen? I could always go back to a job.

I made things happen and I took action every day. When I had fears and doubts and I just kept hustling and kept experimenting and kept staying passionate and curious.

Those were some of the strengths that served me there.

The third major goal was publishing my first book.

Again just major belief in finally having a story and a message to share. A real desire to get that book out there and to go through the journey of writing it, publishing it, marketing it and making a difference in people’s lives.

I think the discipline, combined with the motivation, and the pure desire to make a difference – made it a reality.

So those are my three major goals and strengths that come with it.

I would love to know what your three major goals are in life that you’re really proud of and also some of the strengths that used to achieve those?

8. How can I use those strengths more often?

Which of those strengths are lying dormant right now, which of those you are under utilizing, which are those of you’d like forgotten that you had?

Was there anything you can think back to when you’re a teenager or even younger that you are really not utilizing, that you’re really good at but you’re not tapping into.

Now is time for you to tap back into that potential!

I would say a couple of things for me right now probably are:

Speaking is a strength that I do think that it is something that really brings me to life and I can do a really good job of and touch a lot of people’s lives in.

Another strength that I’m tapping into more now is coaching. I’ve been slowly focusing on getting clients again, bringing that in back as an arm that supports this business of content creation in my business.

I am also really enjoying diving deeper, learning more and adding more strings to the coaching bow which I think is always a great thing to do.

But I look forward to exercising those muscles even more and stretching myself more so that I can stretch my clients more.

9. How do I want people to remember me?

So rather like question one, which was what advice you would give to your younger self, in this instance, my question to you is – how do you want to be remembered?

You’ve probably seen examples or read articles where people have suggested that you write almost your own eulogy for your funeral of how people would remember you.

In many ways it’s a chance for you to step up and claim who you want to be – right now.

For me, I want to be remembered for being passionate. For being kind. For being motivating. For being inspiring. For being a little bit crazy. For being adventurous and for being a lifelong learner. For somebody who loved deeply, who gave her all and who generally tried to leave the world a better place.

In my eulogy, that’s how I’d want people to remember me. And also that I love to freakin’ dance and sing and that everything should be celebrated with champagne!

10. Why do I exist?

So now that you’ve done quite a lot of thinking and answering all these other questions hopefully this will come to light a little bit more.

If you could write your own biography, what would it actually say about you? If you could write your entire life as the author of your own book, what would it say?

For example, are you a humanitarian? Did you win a Nobel Peace Prize? Did you invent something crazy? Or did you just live a really good humble, purposeful life?

You gave, you contributed, you educated, you learned, you maybe raised some amazing kids.

You lived a quiet yet peaceful, environmentally, friendly low carbon footprint and you always listened to people and saw their side of the story.

That would also be an absolutely beautiful reason as to why you exist. So I would love you to answer that question.

I think for me, I really believe I exist to be a shining example to others of living a very good fulfilling and purposeful life.

One where freedom, adventure and being present in every single moment trump everything else and that any work that you do do is rewarding and purposeful and helps people immensely.

So those are the 10 questions that you can ask yourself to unlock your potential. What did you learn about yourself? Share it below!

Make sure you subscribe to my podcast in iTunes and other great places.

I fund this podcast’s content, production and publishing. If you enjoy the podcast please become an UNTAPPED supporter!

 

19 Things I Will and Will Not Do in 2019

Right now, everyone’s riding high on the energy of the New Year.

It’s the time when are inspired to make our most concerted effort to change things for the better.

Goals have been set, resolutions are in place and being acted upon….yet deep down, we all know that it’s the habits and routines we develop, that will serve us for the rest of our life.

It’s those micro commitments you make to yourself, to show up every day and do the work, take the time and to take action.

Along with my intentions and focus for 2019 that I put into my Life Pilot spreadsheet, and my first quarter goals, I’ve also go a focus for this year that’s different.

Before the year ended, I pulled out a blank notebook and thought about all the things I didn’t want to carry into 2019.

Before I knew it I had 19 things I will and will NOT do in 2019.

I’m sharing these with you, as I’m sure some of them will resonate with you, and you may even want to join me, or make your own list.

If we don’t make space for the new habits by stopping some of the bad ones, we really won’t ever create real, lasting change that we all desire.

Some of these are going to be had to to stick to. I’ll admit that right off the bat.

However, I’m thankful that I’m an Upholder – according to Gretchen Rubin’s Four Tendencies free quiz, as that’s going to make it easier.

This basically means, that if I commit to a goal or if I say I’m going to do something for myself or for you, you can damn well be assured that I’m going to do it.

Which is typically fantastic but sometimes can cause problems, because I don’t let up on my own self!

So here goes.

#1. I will not sign up to any more newsletters or optins in 2019

I am really excited about this. In the last two months of 2018 I ruthlessly unsubscribed from hundreds of e-mails that I was getting, these included:

  • those I never read or I no longer wanted to read
  • those who I never remembered signing up
  • those spamming me with crap, who’d likely bought my email from someone

The result? I now get between 10 ten to 15 emails over the space of a couple of days in my personal inbox..

And in my business inbox, which is separate with it’s on gmail account, I still love using Sanebox which automatically filters newsletters into SaneNews, and other emails into SaneLater.

This means I only get the important emails in my inbox, from people I actually want to hear from and emails I want to action.

This makes a massive difference to my sanity.

#2. I will not check email everyday.

I am going to attempt to stick to only checking emails three days per week and I’ve decided on Monday Wednesday and Friday.

This one I think is going to be particularly challenging because we all have a tendency to use our inboxes to distract us and make us feel like we’re being really productive – when we’re not.

We use it as a form of procrastination, because when we process all emails and achieve inbox zero, which I do almost all the time, we feel like legends.

It makes you feel like you’ve achieved something, when really you’ve just given your time and attention away to other people’s problems or demands.

So three days a week is when I’m going to check email. I am most likely going to check it at 10am after my deep work sessions.

I have also put an autoresponder message on to let people know this and my response time, so they know what to expect and get trained to know when to get in touch with me.

Also my lovely virtual assistant Angeline, who is still with me after six years, goes into my business inbox each day to clear out anything that’s not important, or answer any customer emails.

Unlike people like Pat Flynn, I do not get thousands of emails in my inbox. I have really really streamlined it.

I think people know not to contact me unless it’s really necessary – thank you folks!

I’m really curious to see how much more efficient this new habit makes me and, whether in the hour or so that I’m allowing myself to go through my emails, whether I am actually more focused and doing a much better job of responding and actioning what matters?

Use the ‘Getting Things Done’ Method by David Allen.

This is a game changer. Thank you David Allen for writing this book. It’s a simple 3 step method.

If you can’t answer the email you’ve opened in five minutes or less, you:

  1. Delete it (if it’s really not important and most of the time, let’s be honest, their not)
  2. Delegate it (forward it to a team member to take care of, a colleague or the right person)
  3. Defer it – use Sanebox to ping it back into your inbox at a more appropriate date, for example say it’s a task that’s not needed until a week from now. Or use the new Gmail ‘Snooze’ settings to pick the exact time and date you want that email back.

#3. I will not sign up for any webinars

Back when I started attending and hosting webinars in 2011, people used to offer up tons of valuable content and webinars were really entertaining and educational.

After sharing all that value, they would naturally have a call to action to join sign up or buy from them, which was totally legit, after teaching for 45 to 50 minutes of solid content.

Then, over the years, as more and more people jumped on the webinar bandwagon,  the Internet marketers basically spammed you for an entire hour, and then pitched you for 50% of that hour to sell you their thing.

Typically the first 50% was usually taken up by them telling their story and putting up photos of them sitting in fancy cars and making lots of money.

As a result, I think people are much more weary of webinars, yet the work to actually put on a really high quality one is, well a lot!

So for those people who to still do great webinars, like Amy Porterfield who’s a great educator, then you know you’re going to get a high quality webinar.

Those folks deserve to be heard and you deserve to show up to them, if you’ve registered for it and give them your time and attention.

For myself, I don’t want to sign up for any webinar ever again. I’ve already reduced that a ton over the years.

Ultimately, what you’re seeing here is this trend towards being very very ruthless about where I do spend my time and who gets my attention.

#4. I will not buy any more online courses.

As a course creator, I do have a caveat here. Or perhaps a clearer definition of this new rule.

I will not buy any more online courses UNLESS, they are extremely relevant to what I want to learn or experience.

In other words, I’m not buying any courses for the sake of trying them out, or testing out that person’s sales funnel or software setup, or because I want to support them.

#5. I will not fall victim to the comparison game.

I will not. This one’s gonna be tough, as 2018 I fell into a hole of comparison and it was not pretty.

We all do this.  The comparison game is just a really tough thing to move past, but all I’ve realized is how futile this is to do to yourself.

All it does is make you feel less worthy less awesome less skilled less experienced.

Most of the time you’re doing it because you’re looking at social media feeds that are completely unreal and don’t show the true picture of that person’s journey.

As Oscar Wilde wisely said,

Comparison is the thief of joy

And in 2019 I want lots of joy.

No thieves so no thievery and therefore I want to disrupt this pattern.

How I’m going to do this, is by actually reducing the amount of time that I am on social media which leads me to…..

#6. I will not spend more than 1 hour a day on social media.

A little like email, I am gonna be massively reducing the time that I’m on social media.

To be fair I don’t think I’m on it that much, but the new iPhone ‘screentime’ feature, which lets me know how much time I spend on my phone each day, and on which app, will keep help keep me honest.

When I’m on social media, I want to be really strategic and engaging in the right way.

Given I’m bringing back my podcast and vlog and blogging more in 2019, that hour should technically include my time to post, share and promote my content.

However this is quite a tall ask, so that time on social media will fall under marketing as my focus is entirely different.

Overall, this new habit/ rule will also greatly help with the comparison-itis – mainly caused my Instagram!

#7. I will not buy any coffees.

This might sound extreme, but I live in New Zealand. The land of coffee.

We make the best coffee in the world. There is no denying it.

For those of you crying out ‘nooooo, that’s not true’, come to New Zealand and try out one of our coffees for yourself, then tell me whether I am lying.

Coffee is an art form in this country and a National pastime.  Baristas are immensely proud of their creations, as can be seen in the beautiful images created in the milk froth topping.

I have never seen so many coffee shops in a country with a population of four and a half million, as we have in New Zealand.

What’s more they are often right beside each other and the best ones, in our cities, almost always have lines out the door each morning.

The milk here is amazing. The coffee is made with love and it is all too easy to get coffee wherever you go.

Along with this comes what I consider to be a hefty price tag of $4.50-5:50 for a coffee.

I worked out that, over the space of the year, if I had coffee five days a week that’s $1200 a year towards coffee that I could be putting towards other things.

It’s also really not so much about the money, it’s about the fact that I don’t need to go out to buy coffee when I can make perfectly great plunge and filter coffee here at home.

I also don’t contribute to the plastic cup consumption and I will inevitably drink less coffee, which, as Dr Libby and others have proven, is something we don’t actually need, and should take a break from, of at least 2-4 weeks, more often.

I want to experiment with having more herbal teas and turmeric lattes too.

My final reasoning, for everyone who thinks I’m insane, is because so many people are obsessed and drink coffee all the time and ‘can’t do anything until they’ve had their morning coffee’.

I kind of want to rebel against the coffee movement even though I enjoy it so, I’m only going to buy a coffee when I absolutely feel like one and I’m going to enjoy it immensely.

8. I will not hide behind any preconceived identity.

I will not hide behind any preconceived identity that I have for myself or that I think you have for me.

You’ve probably heard me speak, blog, write or vlog about the massive change over the last two years of moving away from being known as the Suitcase Entrepreneur, to just being known as me.

For a long time there there was a lot of stuff wrapped up around the identity that I was sharing, and I’ve finally released that so I can just be me.

This year is all about being me. Raw, unfiltered, completely nutty me, having fun doing cool stuff.

Doing stuff because I enjoy it, because it challenges me, because it stimulates me and because it helps me and will ultimately help you.

This year is all about unfiltered Natalie and nothing about trying to be somebody that I don’t want to be. And I think we could all do with a touch more than in our lives.

Which leads me to number nine….

#9. I will not launch any more courses.

I have been creating building and launching curriculums and courses since 2010.

There is so much goodness in launching courses. There is also so much work involved!

I want to take a full year off creating any new courses, however, I will improving my fave courses that people love, that’s for sure.

I will also be launching a very simple Untapped community membership.

Not yet, but it will come and it will be a community for the sake of a community with accountability and inspiration.

It will be simple. It will be affordable and will be solely there to serve you to become your best self, personally and professionally.

So no more courses, which of course means that I will be sharing and promoting courses of experts and friends that I love, who do have fantastic courses that you do deserve to know about.

You might have noticed there’s a proliferation of courses. The e-learning industry according to Learn Dash, which is an online course content platform, is gonna be worth $325 billion by 2025!

This industry is going to continue to grow, so there’ll be plenty of time to get back into it.

However I am a huge advocate for creating online courses and experiences.

If that’s what you want to do in 2019, to help your community to grow and be more awesome, then go for it.

You should totally take part in this Free 4 Part Masterclass series from my friends at Teachable – my No #1 choice of platform for hosting online courses – so easy, so simple, so effective. It starts Jan 14th. Register free here.

Now let’s focus on the things that I am going to do in 2019.

#1. I will focus on deep work sessions

I want to do three mornings a week of deep work per week – uninterrupted, focused and meaningful work.

I have been reading an excellent book by Cal New Port, called ..no surprises here: Deep Work – Rules for Focused Success in a Distracted World

I actually saw speak about seven years ago and he was incredible, as is this book.

Deep Work is essentially the art of doing work that is incredibly focused and not distracted, which is getting increasingly hard to do in this very connected and distracted world.

In order for me to be able to write another book this year, I want to understand and research a lot more about and tapping into your human potential.

Therefore I need to be writing reading researching on a much more regular basis – and intensely .

What Cal suggests in the book is two to three hours at least, but preferably even days at a time, of deep work, where you take yourself off to a place where you can just be completely undistracted and focused.

So I have a couple of places I’m setting up in the house, with a desk that looks at a blank wall. and I’m going to fine-tune this rhythm to be the same days as I check my email, from 7am to around 10am.

#2. I will meditate daily.

No matter how short I will do this. My intention is for 30 consecutive days, and my bigger goal is for an entire year and beyond.

I first came across meditation on a retreat with friends in Costa Rica in 2009. William, a larger than life, energetic character, was sitting still, by the pond edge just meditating.

I joined him and couldn’t stop fidgeting or swatting away mosquitos. So I sat watching how calm he was, marvelling at his ability to just breathe and be aware.

He told me he’d been doing it for years and it took time to develop this conscious awareness, but that it was so worthit.

I did nothing further.

Then when I was living in Amsterdam back in 2012, I happened across a lecture happening in a gorgeous theatre, attended by thousands, on the benefits of meditation.

To date, despite all my knowledge and research on meditation not being a fad but being a life changer, I just haven’t managed to make it a consistent practice.

I’m a dabbler.

Enough is enough. As an upholder, I said to myself before New Year’s “Natalie, if you can’t even meditate for five freakin minutes a day you are not worthy of all the amazing benefits of meditation”.

I’m happy to say I’ve done 7 days of consecutive meditating (at the time of writing this on January 9th), and sometimes two in one day.

I am using the Insights Timer app on my phone – best free app I’ve ever had, although I’m going for the pro version to access them offline and also all the useful courses.

I’ve been much more clever about it this time and I’ve booked mark my favourite five to fifteen minute meditations, so that I can easily get to them.

I will continue to extend the time I meditate, and look to try different ones through the app – some of my faves are the well known loving kindness meditation, and of course the simple awareness and breath meditation.

#3. I will write down three things I’m grateful for each day.

In my journal by my bed, I write down three gratitudes each morning, at the very least I say them out loud.

Doing it first thing in the morning always brightens my day and sets me up with an attitude of gratitude.

Then I tend to then go into a bigger list, and throughout the day I simply stop to appreciate the amazing garden we have, the stunning beauty of flowers and nature in general.

It also makes you appreciate all that you have and leaves you feeling abundant, rather than in a place of lack.

I know it’s going to come in particularly helpful when I’m in a noisy, busy airport with a cancelled flight, as I’ll draw on all the things, in that moment, that I’m grateful for…that’s the aim.

To better handle my emotions and behaviour, so that I can act from a place of compassion and love, not impatience or selfishness.

#4. I will read everyday.

I don’t mind if that is reading a brilliant blog post, a chapter of a physical book, listening to an audio book – so long as I’m learning.

Preferably the goal is a chapter or more of a book.

Right now I tend to do more than that as I listen to audiobooks while out training for my triathlon, or while traveling.

It’s also a great habit/ rule as I have so much great content to consume which ties in with the deep work.

#5. I will paint once a week.

We have a little art studio on our property that I created for the sole purpose of creating.

It has a window that looks out onto the field and hills. An easel I bought second hand online. A collection of acrylic paints and brushes.

The easel has a canvas on it, with this beautiful background that has been there for about nine months, which I haven’t finished!

There is no excuse not to pull out my creative side, walk down to the studio in the barn and paint!

I also know how important making time for creativity is. It will impact every area of my life…plus our living room wall deserves a large piece of art on it.

#6. I will write every week on my personal blog no matter how brief.

I am excited and ready to get back into the habit of putting out regular, valuable content.

So I want to get into the habit of writing and I want to turn a lot of my content into a book by the end of the year. That is my big goal for this year.

I initially had write every weekday on my blog, which is a stretch goal, but for now it is just to get back into the habit of writing which I really miss.

#7. I will join at least one mastermind in 2019

I have run many masterminds in the past. I have been part of masterminds and last year I was part of none, which made me really appreciated how important they are.

If you haven’t heard of this term mastermind before, essentially it’s a meeting of minds, that together, can help you personally go further than you could on your own.

With more minds looks at your challenges or opportunities and sharing their advice and wisdom on what you can do, you naturally go further, achieve more and are held to higher standards.

It’s best with four to six awesome people. You don’t have to be in the same space, industry or even location, so long as you but you have similar goals and outlooks on what you’re wanting to do.

It helps if you get into a mastermind with people who are ahead of you and where you want to be, that will stretch you further!

You meet regularly every week, every two weeks, or every month at least and you basically champion and challenge each other.

You share information, knowledge, tactics and resources. You are there to be each other’s advisory board.

It is a beautiful thing when it works really well. Everybody has to commit you have to turn up and it can be absolutely amazing for you personally and professionally.

I’m pleased to say this one is underway already with a local women’s mastermind I’m pulling together.

However I’m keen for masterminds across different areas of my life.

#8. I will podcast weekly.

I wrote about What 7 Years of Podcasting Has Taught Me here in May 2018, when I finished up.

Well that has been long enough, thank you very much. I miss it. I love this medium.

And this time I know exactly what I want to focus on, learn, talk about and share.

It’s gonna be a weekly, if not twice weekly, podcast with mainly me, and often awesome interviews.

It’s called UNTAPPED – and it’s all about how to tap into your true potential. Listen in to the first episode to learn more.

It’s going to be on the same feed as my last podcast, which to my amazement, still continues to get 5,000+ downloads a week, having not touched it since May.

That’s the power of putting out quality content on a consistent scheudle people – it outlasts you and continues to do the work for you!

#9. I will get a professional qualification or certification in 2019

I’m a life-long learner, yet it’s been some time since I’ve formally gained a higher level education in an area I’m most curious about.

So this year is all about taking human potential and personal development further.

This is just for me personally. If I want to talk about important stuff, I want a much deeper knowledge and I want to be certified from the experts.

I miss studying and I want to take this seriously because this is seriously fun.

I’m also a firm believer in experiencing and experimenting to be able to learn and then teach. This is what Untapped and my weekly and monthly challenges are all about.

#10. I will LIVE write a book in 2019.

I mean why not? With my podcast, guest interviews, deep work, blogs and vlogs, I’m going to be learning a lot this year and creating a lot of content.

Nothing will hold me to this more than to use a lot of this content to live write a book about reaching and going beyond your potential.

So if you’re reading a blog post of mine and think it’s really epic… it’s likely because it’s been well thought through, researched and lovingly crafted to be included in my book.

I envisage it will be shorter than my previous two, but full of juicy goodness and not about freedom or business.

That’s it!

Those are the 19 things that I will or will not do in 2019.

Now, I’d love to know at least ONE of yours for this year in the comments.

I fund this podcast’s content, production and publishing. If you enjoy the podcast please become an UNTAPPED supporter!

What 7 Years of Podcasting Has Taught Me

I made a pretty big decision this weekend to end my podcasting journey, without any fanfare or second guessing.

It dawned on me that I have been podcasting for 7 years. Seven freaking years of putting out episodes!

What started out as monthly back on May 16, 2011, turned into twice a month around 2012 and at at the end of 2013 became weekly.

By 2015 I’d decided to up my game and go twice weekly, with one interview one ‘Fresh in Fifteen’ 15 minute show with my own tips.

In august 2016 I hit 1 Million Downloads which was a pretty awesome achievement for me and a show of wonderful support from listeners and the Suitcase Entrepreneur community.

As I wrote in that article:

I started my podcast in 2011 on May 16th. I actually had to look that date up as I couldn’t remember!

My first guest was the lovely Colleen Wainwright from Communicatrix and the interview (from my side at least) was pretty mediocre. You can check it out here.

Episode 4, I convinced Laura Roeder to talk about The Art of Not Doing Everything Yourself.

From there, I was off and running.

At it’s peak 40,000 ‘Freedomists’ tuned in from all over the world, every month. To date it has over 1.8 million downloads which blows my mind.

I know many of my peers have podcasts that do that in a few months, but I’m proud of that result plus 200+ five-star reviews.

In late 2013 the podcast was nominated and made a Top 10 Finalist in the Business Category at the Podcast Awards and it consistently ranked in the Top 100 category for Business in iTunes.

Weekly interviews with successful entrepreneurs and digital nomads included Michael Hyatt, Amy Portereld, Pam Slim, Chris Guillebeau, Pat Flynn, Jaime Masters, Chris Ducker, Jill and Josh Stanton, Josh Turner, Nisha Moodley, Mark Manson, Nick Loper and Denise Duffield-Thomas to name but a few.

Podcasting Benefits

A few other valid points I made in that article:

  • I love podcasting – I enjoy it and it works for my natural talents – I like to talk a lot and I like to interview all types of people, treat it like a casual conversation, and bring out the best in them so they can share their stories far and wide
  • It’s a fantastic community building tool – I love my Freedomists who listen in every week and then meet me in person to tell me how much they enjoy the show – and that I sound exactly like I do on my podcast. Their engagement and feedback makes my day.
  • It’s a fantastic business marketing tool  – I’ve indirectly traced more revenue thanks to listeners telling me that they signed up to a program or a retreat or a mastermind because of hearing me talk about it on my podcast. I’ve also increased my list thanks to people who opted in to get my podcast bonus guides.
  • It’s an excellent way to engage with and partner with sponsors – I’ve been fortunate to have a host of amazing sponsors over the years like 99Designs, Hostgator, Upwork, Skross and more. Some I approached, others approached me and it’s been a brilliant source of revenue to not only fund the costs of running a podcast but as a revenue stream all in itself.

Podcasting Realities

You have to go all in, or not at all.

Sure you can start out like I did, with my laptop, Skype and no fancy microphone and do just fine, but if you want to be top of class you need to up your game as you grow.

I’m talking great equipment – I use the Zoom H6 Handy Recorder and an external Schuh Microphone.

I outsourced editing within the first month knowing this wasn’t where I wanted to spend my time. And it was a brilliant investment.

Over time as I’ve learned more and done more with my podcast, it’s meant hiring more people to help with show notes, content upgrades, formatting, images and hosting.

Our SOP (standard operating procedure) for editing and producing a podcast – which is also a full Asana template for our team now, is impressive and something I’m so proud we’ve built.

But it sure does take time, effort and money.

I asked Rolly, who’s been my amazing podcast editor since January 2014, to total his hours worked on my podcast and it’s approximately 1,200 hours to date!

Batching recording my podcasts in advance has helped a great deal too, meaning you can take time off, go on holiday or simply not worry about scrambling last minute to get an episode out…which has happened a lot to be fair!

Sponsors were a big part of helping out with covering the considerable costs of running a podcast, which I think a lot of people starting out underestimate.

To date I’ve earned over US$100,000 in sponsorships.

That is amazing in itself, as are the relationships you forge with the sponsors.

Podcast Guests Really Make a Great Show

I’ve been privileged to interview some amazing guests when it was the Suitcase Entrepreneur and these have made a huge difference to the quality of my shows, my reach and also credibility.

While I never assumed those I interviewed would share my show (although many did), just being able to put their name as a guest on your show gave you instant kudos.

I also loved interviewing those folks who were up and coming or just doing really cool stuff but were not ‘big names’ or influencers, because frankly they were in the thick of it all and told it as it really was.

Their stories resonated even more with my listeners, because they could relate.

Here are the TOP ranked Suitcase Entrepreneur Podcasts:

I finished my Suitcase Entrepreneur interview series on Episode 300 and that felt awesome.

Switching to a New Podcast Format

In January 2017 I switched over to a narrative style format and rebranded to Quest for Freedom when I also switched over to posting more on this new website and moving away from The Suitcase Entrepreneur.

I’d fallen in love with this format after listening to Startup by Gimlet Media and loving the storytelling and seasonal aspect of their podcasts.

Of course they had built an entire company to produce quality podcasts and had a whole team of editors, journalists and writers behind them but I figured I could do my own version and I was a bit ‘over’ the interview format that so many people do.

In April 2016 I went on my sabbatical and took a three month break from all content creation and my business. This didn’t affect things too much but I did quite like the break from having to come up with themes for the season and all the research.

Turns out narrative podcasts by yourself are much more work than interviewing fab people!

I navigated away from seasonal podcasts to more topical themes so mindset, meditation, productivity etc.

This helped me get my head around what to focus on, otherwise I could talk on all sorts of topics!

Losing My Podcast Mojo

Post my sabbatical was, incidentally, also around the time I realized my enthusiasm and desire to produce high quality content for free (but at my investment) week in and week out was waning.

And so it leads me to this moment in time, when I can quite happily walk away from seven years of committing to this amazing medium that has brought me so much joy, happiness and personal growth.

It’s also brought me new friends, connections and insights with incredible entrepreneurs and taught me a level of work ethic and discipline like batching and organizing well ahead of time, that’s permeated every aspect of my business.

It’s been profitable and pleasurable.

For now though, I’m looking forward to listening to other people’s podcasts and appreciating just what goes into theirs.

At some point in the future I have ideas for new and more targeted shows, but for now I’m hanging up my podcast boots with gratitude to all my listeners and supporters who made me want to turn up for 7 years and hit publish.

The great news is you can forever listen to the 48 Episodes of Quest for Freedom right here, the first 300 Episodes on the Suitcase Entrepreneur here.

Your Word. Your Year

Every year, I pick one word that becomes my theme for the year.

This one word represents what I want to focus on. In previous years it’s been freedom, growth, clarity and focus.

You’d think one measly word wouldn’t make much of a difference to your life, but I have to tell you….it’s a game changer!

Whenever you’re off track, it helps you come back to focus in on what’s important, what matters, and what you really want out of your year.

In this episode I reveal:

  • My word for 2018 (and why people laughed at it)
  • My new quest to vlog like a boss
  • A great audio and book resource I’m using to learn to vlog like a boss
  • Why this is the year to OWN it (and put on your grown up panties)

Listen and learn my friend….or just be entertained.

Key resources to check out:

 

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2018 Quest for Freedom

As we kick of into 2018, things are going to change around here.

For starters you’re going to hear a lot more from me on the podcast with short and sweet episodes as I go on a Quest for Freedom for you!

I’m talking behind the scenes, every day experiments in living life with true freedom.

In this episode:

  • I reveal my plans for 2018
  • What you can expect from me on the podcast
  • The new business I’m starting
  • How I’m going to be more creative
  • Why I’m going back to my roots

Make sure you go ahead and SUBSCRIBE this year so you get instant updates and can listen in as soon as each episode goes live.

You’ll get tips, insights, inspiration, motivation and real live results from my experiments in personal, business and lifestyle freedom.

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