Courage and Spice for Coaches: build your Self-belief and Business in under 30mins a week
Episodes
That Back to School Feeling!
22 Sep 2021
Contributed by Lukas
Welcome back! If you enjoy a bit of ‘behind the scenes’ details, I’m sharing what we’ve been up to over the Summer: a brand new website, a bes...
It's Safe to Rest
14 Jul 2021
Contributed by Lukas
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit saspetherick.substack.com
The Courage to Become Yourself with Rae McDaniel
07 Jul 2021
Contributed by Lukas
So fun to be in conversation with Rae McDaniel! Rae is a Licensed Clinical Professional Counselor, a Gender and Certified Sex Therapist and Coach w...
All or Nothing Thinking
30 Jun 2021
Contributed by Lukas
Thinking in binaries – it's this or it’s that, I’m a success or a failure; emotions, entire food groups, people are either good or bad – ...
I'm So Disappointed in You
23 Jun 2021
Contributed by Lukas
Two 'Listener Letters' for you today on what to do when you are feeling disappointed in other people. Our first letter is from Joanne who w...
Business Boundaries with Ingrid Fernandez
16 Jun 2021
Contributed by Lukas
For all you self-employed folks out there, who feel a bit confused, hesitant, and maybe a bit anxious about legal compliance, this episode is for you....
Self-Doubt & Social Media
09 Jun 2021
Contributed by Lukas
This week we are opening up the mailbag for a couple of Listener Letters about self-doubt and social media. Shannon is getting stuck in comparison and...
3 signs you are ready for Self-belief Coaching
02 Jun 2021
Contributed by Lukas
So excited to share this episode with you! Self-belief Coaching is about understanding the root causes of the doubts, worries, and fears that hold you...
Deep Work
26 May 2021
Contributed by Lukas
How do you organise your time? If you are constantly overwhelmed and this leads to procrastination or scattered results, I can HEAVILY relate. In tod...
The Courage to Lead in Difficult Workplaces with Angela Browne
19 May 2021
Contributed by Lukas
Angela Browne has been a teacher, Headteacher and Executive Leader for the last twenty years, she’s set up a free school, and in recent years become...
Overthinking Olympics
12 May 2021
Contributed by Lukas
Do you overthink as if it were an Olympic sport and you are actually in training for medal contention? Do you find yourself replaying conversations ho...
What Do I Do Now?!
05 May 2021
Contributed by Lukas
The first in a new series on the podcast – Listener Letters. If you have a dilemma, challenge or a self-doubty situation that is troubling you I wan...
Embodying Joy with Tamu Thomas
28 Apr 2021
Contributed by Lukas
Tamu’s work combines somatics, social work and spirituality with science and soulful systems. She is person-centred, evidence-based, trauma-informed...
The Risk of Success
21 Apr 2021
Contributed by Lukas
Success is one of the core risks that self-doubt holds us back from. It’s a sneaky risk because so much of our culture assumes that we are just sup...
External Validation
14 Apr 2021
Contributed by Lukas
If you notice that you really need external validation to make decisions, to feel like what you have done matters, this episode will help.First – no...
Going ALL In with Claire Mahon
07 Apr 2021
Contributed by Lukas
Claire Mahon is a global human rights lawyer who has worked as an advisor to world leaders, Presidents and heads of global agencies, and has run a glo...
Mindset Muddles
31 Mar 2021
Contributed by Lukas
In today’s episode Sas talks about mindset work – what it is, exactly how she uses it with clients, and how you can use it to support yourself.Sas...
Untapped Potential
24 Mar 2021
Contributed by Lukas
This episode is for anyone who knows they have some untapped potential inside them but maybe you don’t know what to do or your self-doubt is getting...
Becoming a Self-belief Coach
17 Mar 2021
Contributed by Lukas
It was such a treat to interview family psychologist Julia Goodall and money coach + mentor Ray Dodd - two members of the Self-belief Coaching Academy...
Three Elements of Coaching Mastery
10 Mar 2021
Contributed by Lukas
What makes coaching really good? How do coaches create the conditions for the client to get what they came for? Why is coaching so hard?! In this epi...
Coaching Supervision with Kristina Sheppard
03 Mar 2021
Contributed by Lukas
Especially for all you coaches listening in – this episode is all about Coaching Supervision. Kristina Sheppard joins Sas to talk about supervision...
Self-doubt Drama Pt 2
24 Feb 2021
Contributed by Lukas
Building on the last episode Sas shared a new coaching concept she has developed, called The Four Faces of the Protector. In Part two Sas shares how ...
Self-doubt Drama Part 1
17 Feb 2021
Contributed by Lukas
In this episode Sas shares a new coaching concept she has been developing over the last six months. The Four Faces of the Protector provides you with ...
Your Healthy Adult Self
10 Feb 2021
Contributed by Lukas
In this episode Sas explains one of the greatest resources you can call on when your self-doubt is activated: your Healthy Adult Self. You may not ev...
Goals and Intentions
05 Feb 2021
Contributed by Lukas
Most of us drastically underestimate what we are capable of. In this episode Sas talk’s about the difference between intentions and goals.Pursuing m...
New Year, New You
05 Feb 2021
Contributed by Lukas
Courage + Spice is back! In this episode you’ll hear an update from Sas on what she’s been up to and what’s coming in 2021. We’ll also explor...
Courage and Spice is Back!
05 Feb 2021
Contributed by Lukas
The podcast for humans with self-doubt is back in your earholes! Listen in to find out what to expect from the new season from host Sas Petherick This...
Coaching Curious
21 Nov 2019
Contributed by Lukas
Because of the emails and messages, you all send me I know that if you are listening to this podcast, you are interested in your own development as a ...
Bust Your Unhealthy Beliefs
07 Nov 2019
Contributed by Lukas
In the last couple of episodes, we have been exploring our unhealthy, unhelpful, often unhealed beliefs: how to recognise them, the benefits of changi...
Changing Unhealthy Beliefs
31 Oct 2019
Contributed by Lukas
Cognitive Restructuring is based on the principle that how we feel emotionally and what we do behaviourally, is not the result of what happens to us, ...
Upgrade Your Self-talk
24 Oct 2019
Contributed by Lukas
Your voice is the one you hear most often, is it kind?So much mental and emotional suffering comes from the way we talk to ourselves in our own minds....
Unconditional Self-acceptance
17 Oct 2019
Contributed by Lukas
Unconditional Self-acceptance means that we fully and unconditionally accept ourselves regardless of our competence, and whether or not other people a...
The Myth of Self-esteem
03 Oct 2019
Contributed by Lukas
High self-esteem is something many of us desire, its the source of a squillion Pinterest quotes, we tend to worry if our kids don’t have enough of i...
The Protector
26 Sep 2019
Contributed by Lukas
Self-doubt is often characterised as an inner-critic or self-saboteur, but its SO much more sophisticated than that!In this episode, I introduce the c...
Owning Your Preferences
19 Sep 2019
Contributed by Lukas
A personal episode for me this week. I share how I have come to really own my preferences: from NOT camping to learning how to say a clean and boundar...
Is it my gut feeling or my self-doubt?
12 Sep 2019
Contributed by Lukas
In this episode, I share why it's easy to get confused between your gut feeling and your self-doubt.This is particularly tricky when we are learn...
The Big Seven Risks
05 Sep 2019
Contributed by Lukas
It's episode 50 and two years since beginning the podcast! I thought it would be fun to revisit the very first episode: The Five P's of Self...
Reality is Neutral
29 Aug 2019
Contributed by Lukas
If you have a vociferous inner-critic, this episode is for you!Everything outside of you, is neutral. It just IS. How you experience the world, is how...
Confidence is a Consequence
23 Aug 2019
Contributed by Lukas
The question I am asked The Most about my work is 'how can I feel more confident right now?' And in this episode, I'm answering the que...
The Infinity Loop of Sameness and Difference
19 Aug 2019
Contributed by Lukas
In this episode, we explore a concept from developmental psychology that our growth as adults is partly about increasing our capacity to understand, r...
How to embody divine feminine leadership with Julie Parker
02 Jul 2019
Contributed by Lukas
Julie Parker is the Founder of The Beautiful You Coaching Academy where she passionately trains and supports heart centred people to become life coach...
How to find work that feels GOOD with Sarah Vermunt of Careergasm
20 Jun 2019
Contributed by Lukas
Sarah Vermunt is the founder of the career coaching company: Careergasm. She is the author of two books Careergasmand Career Rookie: A Get-It-Together...
How to be with Uncertainty with Mary Beth LaRue
13 Jun 2019
Contributed by Lukas
Mary Beth LaRue is a yoga teacher, mentor, writer, and the co-founder of a yoga-inspired coaching company, Rock Your Bliss.MB has been a yoga teacher ...
How to give up on a dream and find a new purpose with Jessie Harrold
06 Jun 2019
Contributed by Lukas
Jessie Harrold is a women’s mentor, wilderness quest guide, doula, and author of the book Project Body Love: my quest to love my body and the surpri...
How to run a crafty side-business with Mike Aspinall
21 May 2019
Contributed by Lukas
Mike Aspinall is craft fanatic. You might know him as The Crafty Gentleman - his website was recently named one of the UK’s most popular DIY sites, ...
How to heal your body image with Sylvia Mac of Love Disfigure
15 May 2019
Contributed by Lukas
When she was 4 years old Sylvia Mac suffered 3rd and 4th degree burns over my back and various parts of her body. She was put on life support and was ...
The self-belief of a feminist artist with Maliha Abidi
01 May 2019
Contributed by Lukas
Maliha Abidi is the artist and author of ‘Pakistan For Women: Stories of women who achieved something extraordinary’.Pakistan For Women shares mor...
The dance of the numinous and the mundane with Ruth Allen
17 Apr 2019
Contributed by Lukas
Ruth Allen is a counselling psychotherapist, outdoor therapist and writer interested in solitude, silence, movement and narrative. She is also an orga...
Wayward goats and sourdough loaves with Kat Goldin
10 Apr 2019
Contributed by Lukas
I first discovered Kat Goldin through Instagram. I could scroll through Kat’s images of Scottish sunsets, comedic goats and Major Tim the dramatic p...
The nature of fear with Sas Petherick
03 Apr 2019
Contributed by Lukas
On the 20th of December 2018, my heart stopped working. I collapsed on the kitchen floor. 36 hours later, I was having emergency surgery to repair my ...
How to build a company of one with Paul Jarvis
28 Nov 2018
Contributed by Lukas
Paul Jarvis is the author of Company of One: Why Staying Small is The Next Big Thing In Business. He also makes software, teaches popular online busin...
How to find your voice with Lottie Storey
21 Nov 2018
Contributed by Lukas
Lottie Storey has spent the last 15 years as a writer. She is currently the editor for the Beano Parents website, contribute regularly to magazines li...
How to be playful and political with Rabya Lomas
14 Nov 2018
Contributed by Lukas
Rabya Lomas takes play really bloody seriously. She is a multifaceted woman who happens to be of dual British and Pakistani heritage, working full tim...
How to Live a Wabi Sabi Life with Beth Kempton
07 Nov 2018
Contributed by Lukas
Beth Kempton is one busy woman! She runs three different businesses all of which offer tools, resources and online courses for living an inspired life...
How to be a courageous ally with Ngaio Anyia
24 Oct 2018
Contributed by Lukas
Ngaio Anyia is a singer, songwriter, DJ, writer, poet, a columnist @bristol247 and leads inclusion and social justice projects in Bristol. Ngaio close...
How to Build a Creative Online Business with Jen Carrington
10 Oct 2018
Contributed by Lukas
Jen Carrington is a creative coach, writer, and podcaster from Manchester, UK. Jen hosts the Make it Happen podcast and co-hosts ‘Letters from a Hop...
How to begin a practice of Loving Kindness with Jane Reeves
03 Oct 2018
Contributed by Lukas
There will never be an end to suffering and there will never be an end to personal pain, growth and evolution, but Loving Kindness offers us a practic...
How to hold space for yourself with Heather Plett
26 Sep 2018
Contributed by Lukas
Heather Plett’s work is about holding space, for ourselves and for others. After years of work as a coach and writer, in March 2015 Heather wrote a ...
How to escape the diet culture matrix with Ali Shapiro
19 Sep 2018
Contributed by Lukas
Ali Shapiro is academically, practically, and empathetically aware of how the medical system, diet culture and body positivity movements all have thei...
The Archetypes of Self-doubt
12 Sep 2018
Contributed by Lukas
Self-doubt can often feel like an amorphous cloud of doom, holding all our worst fears, worries and insecurities, just waiting to rain down on us. But...
How to take up space online with Ray Dodd
16 May 2018
Contributed by Lukas
Visibility is a key trigger of self-doubt. Taking up space - sharing our opinions, preference and beliefs can feel incredibly vulnerable and exposing....
That wasn't love: Healing after an abusive relationship with Kate O'Sullivan
09 May 2018
Contributed by Lukas
Kate O'Sullivan is a writer and photographer. She recently published a story about her experiences of healing from complex post-traumatic stress ...
How to talk about money with Bari Tessler
02 May 2018
Contributed by Lukas
Bari Tessler is a Financial Therapist, and Founder of The Art of Money. She has guided thousands of people to new, empowered, and refreshingly honest ...
How to adorn yourself with Renee Magnusson
25 Apr 2018
Contributed by Lukas
Renee Magnusson is the creator of Adorn Sessions where she helps women to claim their very personal sense of style. This is SO much more than just wha...
How to belong to yourself with Mara Glatzel
18 Apr 2018
Contributed by Lukas
Mara Glatzel is an intuitive coach and writer who teaches women how to reclaim and celebrate their innate power and brilliance. Her work is so rich an...
Strategy sustainability and self-doubt for your business with Kyla Roma
11 Apr 2018
Contributed by Lukas
Kyla Roma is a business strategist, mama of one tiny human, two dogs and a hedgehog called Ramona. Kyla has worked behind the scenes in hundreds of bu...
How to change the world even if you have Self-doubt with Marianne Elliott
04 Apr 2018
Contributed by Lukas
Marianne Elliott is an attorney, human rights advocate and author.Her work has included developing human rights strategies for the governments of New ...
How to have better sex more pleasure and intimate connection with Isabel Losada
28 Mar 2018
Contributed by Lukas
Isabel Losada's latest book is Sensation an account of a year spent exploring the subject of sex, but especially pleasure for women in monogamous...
How to Live, Love & Work with Anxiety with Hannah Bullivant
22 Mar 2018
Contributed by Lukas
More than 1 in 10 people are likely to have a ‘disabling anxiety disorder’ at some stage in their life. There are many internal and external facto...
How to Escape the Comparison Trap with Sas Petherick
14 Mar 2018
Contributed by Lukas
Comparion is known as the 'thief of joy' but I wanted to know more about what comparison actually is, if it has a purpose, what we can learn...
How to find, know and heal yourself through Journalling with Jackee Holder
07 Mar 2018
Contributed by Lukas
Jackee Holder is a coach, supervisor, published author and interfaith minister. Her passion for creative writing extends to a masters degree and her w...
How to raise kids with healthy self-esteem with Grace Barrett
01 Mar 2018
Contributed by Lukas
The Self-esteem Team is the UK’s leading mental health school-based programme. Founded in 2013 by Nadia Mendoza and Grace Barrett, the team have sin...
Self-Belief and Seasonal Rhythms with Gemma David
07 Dec 2017
Contributed by Lukas
Gemma David is a Chinese Medicine practitioner, Mindfulness teacher and is trained in mental health care. She owns The Quiet Heart, in the rocking cit...
Healthy kind boundaries for the holidays with Randi Buckley
30 Nov 2017
Contributed by Lukas
Randi Buckley is a coach and teacher who helps women facing big life decisions. Her programme Healthy Boundaries for Kind People is revolutionary work...
How to create courage with Rachael Lucas
16 Nov 2017
Contributed by Lukas
Rachael Lucas self-published her first book aged 40 and it went on to sell over 130,000 copies. She is now a best-selling novelist working on her fift...
Self-doubt's Surprising Kryptonite
09 Nov 2017
Contributed by Lukas
Self-doubt has a rather surprising kryptonite and it feels like a bit of a game changer. I first became aware of this when I was coding my research in...
#metoo - Self-doubt and Life after Sexual Trauma with Rachael Maddox
02 Nov 2017
Contributed by Lukas
Rachael Maddox is a trauma resolution educator, coach and guide who’s helped hundreds of women and men resolve their sexual trauma and reclaim their...
The first year in business with Kayte Ferris
26 Oct 2017
Contributed by Lukas
The first year for any heart-centred business is a huge source of self-doubt: taking our creations and services out into the world with no guarantee o...
How to ask for help with Kevin Braddock
20 Oct 2017
Contributed by Lukas
Kevin Braddock is the founder of Torchlight, a project that is all about how to ask for help. Kevin has over 20 years experience in print media as wri...
Imperfection & Instagram with Allison Sadler
12 Oct 2017
Contributed by Lukas
Allison Sadler is a creative entrepreneur, lifestyle blogger, designer, maker, stylist and mentor. With Her partner in all-things Mr C, she co-owns th...
Women in the STEM Sector
05 Oct 2017
Contributed by Lukas
If you work in a traditionally male-dominated industry, and you've ever felt undermined or overlooked at work, this episode is for you. There is ...
Success and Self-doubt
28 Sep 2017
Contributed by Lukas
Sara Tasker is a gifted photographer and writer and she mentors other creatives through her ecourses and podcast: Hashtag Authentic. She now has &apos...
The Secrets & Lies of Feeling like an Imposter
21 Sep 2017
Contributed by Lukas
If you’ve ever walked into a meeting, or a networking event, or even a neighbour’s BBQ and felt the belly churning dread that at some point everyo...
How to become rejection proof
14 Sep 2017
Contributed by Lukas
Liz Keifer has been a professional actor for over 30 years as well as working as a Director and Acting Coach.Liz played 'the girlfriend' on ...
The Paula Principle
07 Sep 2017
Contributed by Lukas
In this interview with Professor Tom Schuller about his latest book The Paula Principle, Tom talks about how and why women tend to work below their le...
The Five P’s of Self-doubt
28 Aug 2017
Contributed by Lukas
In this first episode, I introduce myself, the intention of Courage & Spice and what the research tells us about the important purpose of self-dou...