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The Transformational Coach - Thoughts from my Sofa

The Transformational Coach - Thoughts from my Sofa

By Rhona Barton
The many mindful musings of a Transformational Life Coach who hasn't quite got everything figured out!

I love working with people who want to be inspired to start their own businesses and reclaim their financial freedom.

I also enjoy working with companies who find themselves with Accidental Managers - people who have been promoted but who have not necessarily been given the personal or professional development to feel 100% comfortable in their new role.

If this is you, or you know someone this description fits, get in touch and double down on your competence with confidence! 😊
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Episode 9 - Gratitude & Goodbye
This is the final episode for this Podcast due to my business, and podcast taking a change of direction.  I want to sum up my gratitude for the last 2 years and thank each of you lovely listeners for coming along with me. I'll be back with the Believe in ME with Rhona Barton podcast which launches on 16th May 2022.  Feel free to join me there. Take care Rhona 😊
May 14, 2022
New Podcast Trailer - Coming in May 2022!
Hi!  I’m Rhona Barton from Believe in ME with Rhona Barton podcast.  A podcast about all things Myalgic Encephalomyelitis related. As somebody who lived with ME for almost 10 years, I’m passionate about offering hope and inspiration to others who are experiencing ME.  I haven’t really shared my own story with ME in much detail over the years but in the past few months I’ve been invited to do so more and more to the point where I feel now is the right time to share more fully. I was bed-bound and wheelchair-bound with ME before finding my feet again and coming through the other side so believe me when I say, I understand what you’re going through. If you are a woman living with ME, or you have recently been diagnosed with ME, then I’m here for you!  I’ve been there, done that and I’ve not only got the t-shirt but I’ve worn holes in it too through all my trial and error! So why don’t you join me?  You can subscribe now to receive notifications of each episode and Season 1 launches on 16th May 2022 to round off ME Awareness Week. Like, share and subscribe to Believe in ME with Rhona Barton via Apple podcasts, Spotify or wherever you find your podcasts.
April 25, 2022
Episode 8 - Rhona's Exciting News!
Hello lovely listener! This week I'm afraid I don't have an episode for you.  What I have instead is some very exciting news! Have a listen to this micro-episode where I fill you in on some of the excitement.  I'm not giving it all away at this point though!  Speak to you next week! Rhona 😊
April 18, 2022
Episode 7 - Self-Esteem & Self-Confidence
As part of my Common Humanity mini-series, today I'm talking more about Self-Esteem and Self-Confidence. Do you live with low Self-Esteem?  Do you want to continue living with it?  If not, then this episode may help you gather your thoughts and ideas around the topic. When people feel isolated, they feel like they're the only ones who make mistakes.  This feeling can use us to view the shame, inadequacy and guilt we may feel, as larger than it needs to be. Is there something you've done recently that's made you feel like this?  How would viewing things through the lens of common humanity change the way you feel about yourself? Do you view things are your own personal failings or are you just having a bad day? Listen now for some hints and tips on how to identify if you have low self-esteem and what actions you can put in place today, to help turn that around! If this is something you wish to work on as a personal goal, consider signing up for my 90-day Coaching programme, Renew you! Love your Life! by visiting my website. Until next week! Rhona 😊
April 11, 2022
Episode 6 - Common Humanity & Self-Esteem
Our Common Humanity reminds us that we are not alone in how we are feeling or what we are experiencing be it good, bad or indifferent. When we go through troublesome times, our self-esteem can take a hit and we can end up feeling and thinking that we're the only one dealing with this situation.  That's not true!  Other people have been where you are and have made it through.  So can you.  And you can help to rebuild your self-esteem in the process. This week we're looking at how to do this. As a reminder, the FREE ebook (1% Better) has now ended but you can buy the book via my website. Likewise, the Notebook giveaway has ended and the recipient of the giveaway has been notified.  You can still purchase my notebooks via the website. To sign up for my 90-day Renew You! Love your Life! Coaching Programme (next intake starts on 19th April 2022), please head here. Speak to you next week! Rhona 😊
April 05, 2022
Episode 5 - Self-Kindness Guided Meditation Part 2
Following on from last week's episode; part 2 of this guided mediation has a warning for FEET in it!  If feet aren't your thing, may I recommend listening to the introduction then skipping ahead to the end of the episode to find out what next week will bring. To begin this mediation, please bring kind awareness to: how your stomach, chest and head feel when you reflect on this topic the emotions that you can associate with these feelings the positive and negative impact of any stories you believe or have been told in regards to this topic the fact that many others are feeling the same way about this topic as you (you are not alone!) how you might feel with increased awareness around this topic when you can apply increased awareness or mindfulness to this topic in your day-to-day life This meditation can be done immediately after Part 1 or on its own.  It's an excellent practice in connecting with the body and works well when a sitting meditation practice seems especially difficult. You'll want to have your favourite body lotion, foot lotion or massage oil nearby for use throughout this session. Happy massaging leads to happy feet! There's still a few days left to pick up your FREE copy of my 1% Better eBook ( and enter the giveaway to win a set of my notebooks (  Head to Apple Podcasts and leave a review of the show or leave me a voicemail at The giveaway and FREE ebook end on 31st March 2022! Speak to you next week! Rhona 😊
March 28, 2022
Episode 4 - Self-Kindness Guided Meditation - Part 1
To begin this mediation, please bring kind awareness to: how your stomach, chest and head feel when you reflect on this topic the emotions that you can associate with these feelings the positive and negative impact of any stories you believe or have been told in regards to this topic the fact that many others are feeling the same way about this topic as you (you are not alone!) how you might feel with increased awareness around this topic when you can apply increased awareness or mindfulness to this topic in your day-to-day life Find somewhere comfortable to sit - with a little space if you wish to move around. Give yourself time to work through this meditation and be aware of the thoughts, emotions and feelings it brings up for you.  Don't judge yourself and don't compare yourself to others as you work through this. Be open to the unconditional love, peace and safety this topic can bring. I've split this meditation into 2 parts - part 2 is out next week - and you can work through each separately or one after the other.  It's great for helping you connect with your body. It's not too late to enter my giveaway for a full set of my notebooks: Just go to apple podcasts, find this show and leave a review! Alternatively, head to and leave me some feedback (including your name!). Grab your copy of 1% Better (my FREE eBook) by heading to before 31st March. Speak to you next week! Rhona 😊
March 21, 2022
Episode 3 - Self-Kindness not Self-Judging
I have one of those voices in my head.  You know the one.  It's there picking up on the slightest mistake you make and reminding you of all of your mistakes at 2am when all you really want to do is sleep.  That little voice that criticises everything you do in such a judgmental way.  I don't need it.  I don't feel like it serves me in any meaningful way so why can't I get rid of it? Sound familiar?  If so, then this episode is for you! We can use this little voice in a way that turns the judgemental nag into a loving kindness.  We can use that voice to express gratitude for our thoughts and we can choose not to be judgmental to ourselves or those around us.  We can forgive ourself and treat ourselves with love.  We can learn to let go without guilt and we can do all of this without compromising our values, goals or integrity. We can all make progress, no matter how slow.  Progress not perfection. Don't forget to grab your free copy of my eBook, 1% Better, and finding our more about my Renew You! Coaching programme by visiting You can also enter my Giveaway by heading to Apple podcasts or to my voicemail service and leaving a review of the show.  Leave your voicemail (and your name!) by visiting:  The eBook and the Giveaway both close at the end of March 2022! Speak to you next week! Rhona 😊
March 14, 2022
Episode 2 - Be Kind to Yourself
What a busy week it's been since we last spoke! Thank you to everybody who voted for me in the Podcasting for Business Awards.  Being a finalist in the Best Health & Wellbeing category has been such an honour and your support is very much appreciated. This week I'm looking at some things you can do to be kind to yourself and give yourself a break.  Think about what you need right now.  Think about how you may be able to achieve that.  Write a plan.  Take action. Don't have anywhere to write a plan?  I've got you covered!  Feel free to enter my Notebook Giveaway!  To enter, head to Apple Podcasts and find this show (here's the link to help you out! - Leave a review (5 stars would be awesome!).  I'll receive a notification and will enter you into the giveaway! Alternatively, feel free to leave me a short voicemail with feedback by visiting my Speakpipe channel (here's the link: and, as long as you leave your name, you'll be entered into the giveaway! What better way to write it down and take action than in your own personal copy of the notebooks that go with this show?? You may also like to pick up a copy of your FREE eBook, 1% Better, that I mentioned last week.  Grab a copy here:  Speak to you next week! Rhona 😊
March 07, 2022
Episode 1 - Self-Kindness
In this first episode for season 2, I'm talking about Self-Kindness. Being self-kind means being gentle and compassionate to yourself and taking time to reflect on how you can do more of that today.  2022 is starting to look like it'll throw more challenges our way that will test our resilience and fortitude and may pull us in different directions.  By being kind to ourselves, we give ourselves permission to face up to and cope with these challenges in a healthy way. Also, there's a plug for my new 90 day Coaching Programme, Renew You! Love your Life and a shout out for the Podcasting for Business Awards 2022. Join me for the live awards ceremony on Thursday 3rd March at 7pm GMT by registering here: Rhona 😊
February 27, 2022
Season 2 Trailer
Find out a little about what I'll be covering this season! Find out more about me, Rhona, at 
February 26, 2022
Episode 57 - Guided Mediation Body Scan
Over the past year we've done a lot of work on our thinking but I felt like we'd neglected a little, our body awareness. In this episode, I talk you through a full body scan meditation.  Feel free to pause the podcast for longer to allow for breathing and feeling.  You can go through this exercise anytime you need too! See you for Season 2! Rhona 😊
June 07, 2021
Episode 56 - Celebrate
It's been a tough year for all of us thanks to the global Covid-19 Coronavirus pandemic.  We've had ups and we've had downs but throughout it all there have been a pool of people who have supported us and kept us going.  Not only have we called on them for help, support, laughs and tears but we have also called upon our own personal reserves to see us through.  Now is the time to celebrate all of that! Despite everything, you are grateful for ... What big lessons did you learn this year?  What small ones? What in your life made you who you are, in a positive way? If you were to live your life as a once in a lifetime joyous celebration, what would you be and do differently? What and what most needs celebrating right now? Thank you to each and every one of you for making my first year of podcasting so enjoyable and worthwhile! Don't forget to like, share and subscribe! Take care, Rhona 😊
May 31, 2021
Episode 55 - Forgiveness
Hands up if you find it easy to forgive and then never think about the incident again! Anybody?  Nope?  No, me neither!  Forgiveness is hard.  Forgiving ourselves is probably harder than forgiving other people.  It's not impossible though. To move forward towards our goals and desires takes work.  Along the way, we are likely to make mistakes and end up having to try again a few times until we get things right.  That's life in general!  We get knocked down and when we get back up again, we try a different way to get to the goal.  It doesn't mean that we brush off the negative experience and never think about it again.  We try to learn from our mistakes but sometimes, we are our own worst critic and we forget to forgive ourselves. What are you still holding onto/. What have you not yet forgiven? What are the impacts to you of not letting go of these issues? How do you benefit by hanging on to these issues?  What do you get to stay feeling? If you were to let go of _____, you would feel _____ Remember, we're aiming for progress, not perfection and forgiveness takes work!  You can do it though.  You've done it with many of the other topics we've discussed so why doubt yourself now? Thank you to all of you who listen and who have purchased my book or a notebook (  I appreciate each and every one of you! Until next week, stay safe, Rhona 😊
May 24, 2021
Episode 54 - Manage Stress
NB:  If you are feeling overwhelmed and have been having thoughts of self-harm or suicide, please seek professional help and do not rely solely on the information in this episode.  Some places which may be able to help and support you are: Samaritans (UK tel: 116 123); NHS UK (; Mind (  Should you be experiencing bereavement please also reach out to: Cruse Bereavement (  It's important to remember that you are not alone and you don't not need to go through this alone. Stress can come in all shapes and sizes and it can impact everybody differently.  It can be useful to know your own signs of stress so that you can identify when stress may be taking you over.  Learning to put in contingency plans for these situations can go a long way to helping lower your stress levels and allowing you to live life on your terms. What are your signs of stress? How could you learn to spot your signs of stress earlier? What are some easy tings you could do when you notice you're stressed? In this episode, I've talked through the top 10 most stressful life events and looked at some ways in which you may wish to try to tackle your own stressors.  I'm an advocate for positive mental health and I fully back the work being done by the likes of Pillar Kincardine ( here in the North East of Scotland. I know that meditation doesn't work for everybody, if you'd like to try it (or if it works for you!), then don't forget that Episodes 35, 40 and 47 of this very podcast, are all Guided Meditations. Please like and share this podcast and don't forget to check out Speak to you next week! Rhona 😊
May 03, 2021
Episode 53 - Saying No
I had forgotten, until I started recording this episode, that I have trouble saying No from time to time!  Sometimes it's because I don't want to hurt the person's feelings, sometimes becauseI haven't properly listened to what is being asked!  Whatever, the reason, I thought that if I'm having trouble, then some of you may be in a similar situation! What do you like about saying, "Yes"?  When does saying, "Yes" impact you in a negative way? What are you afraid of when it comes to saying, "No"? What gets in the way of you saying, "No"? I'm sure we all know that "No means No" regardless of the situation but some people will be persistent in their asking of you.  It's great to be able to say "no" without feeling guilty so get some practice in! Stand in front of your mirror and just practicing saying "No" over and over until it begins to feel more natural.  You don't have to say it in an aggressive way but you also don't need to whisper it.  Practice until you feel more confident. Remember - PROGRESS NOT PERFECTION! Don't forget to like and share the podcast please and, if you've run out of room in your notebook, visit to pick up another! I'm off to re-prioritise my week and I'll catch you in the next episode! Rhona 😊
April 26, 2021
Episode 52 - Friendship
In the last of our "Relationships with Self, Life & Others" I'm talking about Friendships. "There are big ships, there are little ships, but the best ships are friendships!" - that what my offshore office buddy told me once and it made me giggle - right before we went back to trading insults or book recommendations!  But you know what, he was right.  Friendships can help our mental health and give us such a rich life experience.  What qualities do you love most in your friends? Who loves and accepts you, flaws and all?  Who do you love and accept? When did you last stop and truly appreciate your friendships? As we begin to regain some of our freedoms following the pandemic lockdown restrictions, are you going to go back to all of the friendships you had before?  Now is a great time to make changes, if you want to.   Why not have a think about who you really want in your life to help you grow and develop your goals?  There's no shame is moving on from relationships, especially if they are toxic. Speak to you next week! Rhona 😊
April 19, 2021
Episode 51 - Gratitude & Thankfulness
There's so much to be grateful for in our daily lives that sometimes we forget to stop and take stock.  That's what I'm asking you to do in today's episode.  Stop and think about all of the things/people/experiences you've had in life up until now, that you are grateful for.  Take some time to write them down or record them in some way so that you can truly appreciate all that you have. What stops you from being thankful or grateful? When you fee thankful, how do you feel differently about yourself/life/the world? On your bad days, how could you still be thankful? How could you express your gratitude to those around you? How could you cultivate a larger habit of gratitude and thankfulness in your life? Have you run out of room in your notebook to fit all of your responses?  Fear not!  I've got you covered! Head over to and take a look at my new range of notebooks!  All are 50 pages of writing space with glossy covers in A5 size. 😊 Take care and speak to you next week! Rhona
April 12, 2021
Episode 50 - Toxic People AKA Energy Vampires!
They don't want to suck your blood but they will go after your energy reservoir!  You know the people I'm talking about.  The ones that, when you get within their vicinity, you feel yourself draining and the happy high you were on when you arrived, is slowly leaked out of you. Do you have these people in your life?  Do you feel like you're stuck with them? With pandemic lockdown restrictions slowly being relaxed (in the UK at least), now is the perfect time to consider who you want to reintroduce to your life. Who energises you in your life?  How could you spend more time with them? What drains or minimises you?  How could you spend less time with them? How do you allow people to deplete you? How does it help you to remind yourself that toxic people are in pain themselves? What steps do you need to take with toxic people for your own esteem and peace of mind? Let me know what you intend to do to take this forward! Rhona 😊
April 05, 2021
Episode 49 - Freedom
I'm very fortunate to have been born and raised in a country where my innate freedom has been a right for me since I took my first gulp of air.  Society, family, friends, education have all allowed me to explore my freedom in the ways that work best for me without breaking any laws.  I've been fortunate enough to travel to other countries and learn about their beliefs and freedoms and, whilst I haven't necessarily agreed with all of them, I've been allowed to express my opinion without fear of reprisals.  Freedom, for me, is a state of mind.  Even though I'm free to live my life, there have been times in the past when I have felt trapped by my beliefs or surroundings. What does freedom mean to you? Even though you know you are free, are there areas in your life in which you feel trapped? How could you free yourself and what would that feel like? Is what you're seeking really "freedom of the heart"?  What does that mean to you? Get your thinking cap on and put in the hard work here.  How are you continuing to work towards your goals whilst aligning to your own core values? Let me know what you think and I'll be back next week to discuss energy vampires i.e. toxic people! Rhona
March 29, 2021
Episode 48 - Solitude
Being along and being lonely are two different things.  Some people can feel lonely in a crowded room when surrounded by friends.   How do you feel when you're alone with yourself? How would it be to use solitude to renew your energy and reconnect with yourself? When were you last alone with yourself to reflect on your life and nurture your soul? If you were to put 10 mins aside each day to be alone with your thoughts and feelings, how long would it take you to tell if you were living your life in line with your values and goals? As we begin to emerge from Lockdown and the Covid-19 restrictions in your area, why not consider adding 10 mins into your day, every day, to reflect on what you want and where you're going? Let me know what you think over at or via Speak to you next week! Rhona 😊
March 22, 2021
Episode 47 - Guided Mediation - Worry & Regret
As we begin to ease out of some of the lockdown restrictions in our local area, I've had conversations with friends, family & clients who have all mentioned feeling anxious or worried.  This is in relation to what life will be like post-Covid-19 and how we may have to relearn social skills and what this can mean for some of the most vulnerable people in our society. To that end, I wanted to drop by with a Guided Mediation around worry and regret.  This one is called Dropping the Suitcases of Worry and Regret. I hope this helps bring some relaxation into your day. Stay safe! Rhona 😊
March 15, 2021
Episode 46 - No to Perfectionism
How many of us spend time working on a task, really pouring our heart and soul into it, only to have someone pick up on a mistake or a typo and we find the stuffing is knocked out of us and we deflate like a punctured ball? If this sounds like you, have you considered that you may be suffering from perfectionism? What parts of you are not already perfect? (hint: it's a trick question!) How does perfectionism affect you and those around you? Would you rather be perfect?  Or free / liberated? Let me know your thoughts on this on please.  I'm still aiming for progress, not perfection. Sometimes I forget! 😁 Speak to you next week! Rhona 😊
March 08, 2021
Episode 45 - Stop Worrying what Others Think
"Care about what other people think and you will always be their prisoner" Lao Tzu How many of us think about what we're going to wear when we nip out to the shops/gym/pick up the kids from school because of what people will think when/if we bump into them? I used to care - I care less about that now!  Don't get me wrong, I'm all for doing my hair and make up especially if I'm meeting a client to talk shop, but I have much less concern about what the rest of the world will think if I don't put on a full face of make up to nip out for a loaf of bread and pint of milk! In what situations do you still worry what others think? (make a list!) When have you not cared at all what others think? (another list!) How does it feel when you trust and believe in yourself? Where could you just throw caution to the wind and TRUST yourself to know what's best? Let me know how your progress with this goes.  It is, after all, about progress and not perfection! See you next week! Rhona 😊
March 01, 2021
Episode 44 - Inner Beauty
Audrey Hepburn is a stunningly beautiful woman on the onside as well as the inside.  In fact, I'd say she radiates beauty from the inside out. What makes your uniquely you?  What are your best qualities? When do you "hide" your true self - your thoughts, feelings, beliefs?  How does that feel? When are you happiest?  When are you most relaxed?  What creates a smile within? If you were to take Ms Hepburn's advice, how would you begin to express your true self more? Let me know! Rhona 😊
February 22, 2021
Episode 43 - Inner Strength
Struggling along in the face of challenges of the world and from others, many people tend to step further back from self-development and self-determination often thinking, what is the point anyway? It seems every step one takes; someone else comes along and pushes them further back. There never seems to be a dull moment in life. What is more, the vast majority of the people in the world spend their time judging others and forcing others to conform to the way they think, behave, etc, when an entity is noncompliant, these people will increase the stress that they put on the person’s shoulders. There never seems to be an escape. Are you aware of how strong you truly are? How would you life be different if you fully accepted yourself? When and where do you already challenge and stretch yourself in your life?  If not, where could you? Let me know what you think and if you have questions around how I may be able to help you tap into your own inner strength! Catch you next week! Rhona 😊
February 15, 2021
Episode 42 - Learn from Mistakes
When was the last time you made a mistakes? If we're honest, it probably happens a lot but we don't really think about our mistakes until they impact other people. What, that is unhelpful, do you keep repeating in life? What is the learning you've been ignoring, or secretly avoiding? What prevents you from doing things differently?  What's getting in the way? How might you feel differently about yourself if you choose to see mistakes as something positive? This episode captures some helpful hints and tips around how to reframe the way we think about mistakes.  But don't just take my word for it, check out some of these TED Talks too! Speak to you next week! Rhona
February 08, 2021
Episode 41 - Successful Habits
We are what we repeatedly do.  Improve your habits to be a better you! Do you agree?  Successful people all have 1 thing in common - they work at their success every day.  Sometimes that's in small ways; one step at a time and sometimes it's in taking giant leaps of faith!  Either way, it's about building habits that work for them. What habits are, and are not, working for you? What can you learn about yourself from your "positive" habits? What are the "benefits" of your "negative" habits?  If there were 3 exciting habits that you've been meaning to implement in your life, what would they be? What is the first step to making these happen? Let me know what you're going to do to build new habits for yourself! See you next week! Rhona 😊
February 01, 2021
Episode 40 - Self-Care Guided Meditation
It's getting towards the end of January and congratulations to each and every one of you!  You'd made it through the first month of the New Year! Now is a great time to bring in some Self-Care to your daily routine, if you haven't already. This guided mediation will help with your focus for that. Enjoy! Rhona 😊
January 25, 2021
Episode 39 - Determination
Determination involves us staying focussed and working towards an end goal.  More often than not, there will be some bumps along the way but the very fact that we can keep going and work through, under, over or around these bumps, shows that we are determined people! What have you already achieve in life through perseverance and determination? Whom do you admire because they persevered through difficulty? How do you feel about yourself when you give up easily? What dreams could be in reach, if you were more patient and persevered? It's easy to be a bit gun-shy when you know that, based on past experience, things have gone wrong.  But, what have you learned from those experiences that means you will do things differently in future? Don't give up!  Think about the Swiss Family Robinson!  They were marooned on a deserted island and yet they were all determined to play their part ...  even annoying little Francis! So gather your support system, dig a put for a tiger and arm yourself with coconut bombs!  You can do this! Let me know how you're getting on by visiting the new revamped website at and completing a comment form! 😊 Until next week! Rhona
January 18, 2021
Episode 38 - Prioritise What Matters
As mentioned in last week's episode, I don't make New Year Resolutions.  What I do do, however, is make a list of the things I'd like to achieve in the week/month/year.  I then prioritise them.  What about you? What are you top 5 priorities in life? What matters more to you than anything else? In what areas of your life do you need a tune-up to realign with your priorities? What gets in the way of you truly living your priorities? What could you do differently?  What could you say "No" to so that you build your life around what matters most? I'd love to hear what you have lined up for 2021!  Why not get in touch and let me know? You can contact me on or via my new look website (so excited!!!) at Let me help you find the time and space to discuss your priorities in life! Catch to you next week! Rhona 😊
January 11, 2021
Episode 37 - Awe & Wonder
What makes you stop and think "WOW"? For me, one of my lasting memories is the first time I saw the Swiss valley at the foot of the Eiger Mountain open up before me as the cog railway train clacked it's way up from Grindelwald to Kleine Schidegg.  The meadows of alpine flowers rolled out before me and the sound of the hilltop cow bells made their way across the warm air.  It was totally amazing.  I've loved the place ever since and it's just as impressive in the winter! When do you last just stop and absorb the beauty of something? What do you still wonder about in nature/the planet/spiritually? What, when you think about it, "blows your mind" at the sheer mystery and inexplicability of it? How would your life feel different, if you paused to wonder more? The New Year is usually a time to think about what changes we want to make, but don't forget what's already wonderfully amazing about you! The Podcast is open for the Listener's Choice award as part of the Podcasting for Business Awards 2021 - you can vote for me by going to and entering your name, email address and "The Transformational Coach - Thoughts from my Sofa".  Voting is unlimited so feel free to vote as many times as you'd like! Thank you to everyone who has already voted! Speak to you next week! Rhona 😊
January 04, 2021
Episode 36 - Get Inspired Take Action
As the year draws to a close, it's usually around now that people start to think about what the New Year will bring, what they want to achieve, what they've achieved this year, what they wish to stop doing/saying/thinking etc.  I'm not sure if 2020 will have the same pattern.  After all, I think if we've made it to the end of 2020 relatively unscathed, that's the biggest achievement we can hope for! When it comes to being inspired and taking action however, this doesn't need to wait for a New Year!  Think about it now! What do you WANT to be different in your life? What do you NEED to be different in your life? What would a life you absolutely love look, feel and sound like? What would it take for you to take action?  What are you waiting for? Why not get ahead in your 2021 thinking and consider some of the above now? Need some space to think it through?  Contact me to arrange your FREE discovery call! I'll be back next week to think about Awe and Wonder ... what will you be doing? Rhona
December 28, 2020
Episode 35 - Alleviate Stress Guided Meditation
With Christmas coming this week and news (in the UK at least) that Covid-19 has a new and faster spreading variant, I felt like we needed a bit of a chill out session! This week is a guided mediation around alleviating stress. I don't recommend listening whilst driving/running/operating heavy machinery!  Get yourself into a comfortable position where you can grab 15/20 mins to yourself and unplug from the world for a little. If you enjoy this, I may consider adding a few others into the podcast pool! In the meantime, don't forget to please vote for this podcast in the #pfbawards Podcasting for Business Awards 2021 when voting opens on 28th December. Take care and stay safe! Rhona 😊
December 21, 2020
Episode 34 - Limiting Beliefs Part 2
Ok, in looking at Inspiration and Action, Limiting Beliefs are coming up again.  Things like, "I'm not good at public speaking" and "I'm a procrastinator" or even "I'm lazy".  Why are these coming up?  Because they are quite possibly well ingrained in our brains and one or two positive experiences showing that you're not lazy/not a procrastinators and you are good at public speaking, aren't enough to shift this belief! So, get your notes back out and look at what came up for you when you listened to episode 22.  What's still on there?  What evidence do you have that shows you CAN do these things? Now think about these: What stops you from enjoying life? Do you have any "I must always ... " or "I should ... " in there? What about your supportive beliefs?  Where are they? I hope you don't just have a notebook full of what could be seen as negative beliefs about yourself!  If you do, get scribbling some positive beliefs in there too! Think about what other people say about you.  Look for the positives.  Don't know what they think?  Ask them! In the meantime, this podcast has been put forward for a Podcasting For Business Award and when voting opens on 28th December, I'll post a link.  I'd really appreciate your vote! Until next time! Stay safe! Rhona 😊
December 14, 2020
Episode 33 - Comfort Zones
Oh I love a comfy comfort zone!  It's familiar, it's safe and it's easy.  We tend to have comfort zones in our home, work and social lives.  When was the last time you stepped foot out of your comfort zone? What percentage of time are you in your comfort zone at home, work and in your social life? In what areas of your life are you MOST and LEAST comfortable? Are you more comfortable rushing around or relaxing? Where could you really benefit from trying something new? Let me know what your next big, small, scary, exciting, nerve-wrecking thing will be! Contact me: Rhona
December 07, 2020
Episode 32 - Live Your Values
We can often get caught up in life and get pulled in different directions.  When we begin to feel uncomfortable it can sometimes be because we're not in line with our own Values. Have a think about where you are already living your values in your life. Where have you been avoiding expressing or living your values? If you were to look at your spending habits, what would it tell you about your values and how you feel about yourself? Where are you doing what's convenient, rather than committing to your values? Where can you make changes in your life and take action to live your values more fully? Let me know what you think! Contact me by email: Via my websites: or Or even via my social media! (links on websites!) Speak soon! Rhona 😊
November 30, 2020
Episode 31 - Set Boundaries
Whilst we're all becoming experts in social/physical distancing, how many of us actually transfer those kind of boundaries to other aspects of our lives? I know I'm guilty of not doing it! I'm trying my best to set boundaries for my work time and home time.  I'm practicing each day (and some days are going better than others!) to ensure that I have balance and take part in self care. Who do you most need to set boundaries with? Where do you need to set boundaries with yourself? What's the biggest thing that stops you from setting and holding boundaries? Healthy boundaries allow us to grow in confidence, self esteem and self respect.  When will you start? Let me know! or visit and Speak to you next week! Rhona 😊
November 16, 2020
Episode 30 - Value of Fun
What makes you laugh? When was the last time you had a really good belly-laugh and just let yourself go with it?  For me, it's important to have a drop of fun in each of my days.  A time when I have have a good giggle and just relax. What did you absolutely adore doing when you were younger? Where could you break the rules of your limiting beliefs and enjoy life more? Where could having more fun also lead to more success in life? How could you introduce some fun into you daily life? Whether it's finding a new way to bring some lightness into your daily commute or setting aside time each day or week to embrace your childlike innocence and laughter, how will you bring new ways to make yourself smile into you routine? Let me know! Stay safe! Rhona 😊
November 09, 2020
Episode 29 - Self Care
What you do about Self Care? Most people will say "yes" when asked if they do any Self Care but when they are asked the above question, they tend to stumble. What would you say? For me, I put a date with myself in my diary and stick to it!  I treat it as I would any other appointment or date with a friend/family member.  I enjoy the lead up to the date almost as much as the catch up itself and it leaves me on a high afterwards!   How do you feel when you deeply take care of yourself? How are you different with others when you feel good? Which needs most attention: your physical health, appearance, feelings, relationship with self? What self-care activities do you most enjoy?  Which are easiest? What have you been putting off doing, that is just for you? Let me know how you get on with these questions, share with other people and don't forget to get in touch for your FREE, no-obligation Discovery Call to see how we can work together to help you find balance! Rhona 😊
November 02, 2020
Episode 28 - Finding Balance
This is the first in our new topic - Life Balance & Self Care. Are you good at finding balance? I used to think that meant that I would have to dedicate the same amount of time to each thing I was interested or passionate about.  I was wrong!  For me it means knowing where to put my energy at any given time.  Sometimes that means that the book I'm really into, doesn't get read because I have to balance my time with prepping my next podcast or scheduling my social media posts or spending time with Him Indoors. So let me ask you these: Are you moving towards or away from balance in your life? In what areas of your life do you MOST need balance right now? How do you know when you're no longer "in balance"? What support could you ask for from others (and yourself) to have more balance in your life? What would a balanced life look, sound and feel like for you? Next week we'll be thinking about Self Care so I recommend spending some time this week thinking about the above questions. Let me know how you get on! Rhona
October 26, 2020
Episode 27 - Intuition
I don't have a gut feeling as such - in fact it's more of a sharp pain in my left armpit!  That's what I feel when my intuition is giving me a warning about something.   Do you have a gut reaction? A hunch? An instinctive reaction to "iffy" situations? That's what we're thinking about this week! When have you ignored your intuition and regretted it? How do you know when your intuition is talking to you? When did you stop trusting your intuition? What is the feeling you have been ignoring? What might you discover if you make the leap and pay attention to your intuition? Let me know what you think and where you intuition hits you! Rhona
October 19, 2020
Episode 26 - Love Yourself
Do you love yourself? How can you do more of that? I found that when I started being kinder to myself, my confidence grew and I attracted more like-minded people.  My general "feeling" about myself improved and I felt more comfortable saying "No" and setting boundaries. How specifically would loving yourself transform your life? What stops you from loving yourself? What negative associations do you have with loving yourself that need to be released? How are you already lovable and worthy of love? How could you begin to love yourself, starting this week? Let me know what you think! Drop me an email: or contact me via my various social media accounts and websites: and See you next week! Rhona
October 12, 2020
Episode 25 - Be Authentic
Being Authentic can bring such a feeling of confidence! When and with whom, are you most (and least) at ease with yourself? What stops you from being yourself? Who do you admire BECAUSE they are authentic? If you were to be fully you, what's the first change you would start to make? Dive into this week's podcast and start being your best authentic self! Drop me a message to arrange a FREE discovery call to start taking charge now! Rhona 😊
October 06, 2020
Episode 24 - Know Yourself
Hello and welcome to this week's episode! It's an exciting one as it's about getting to know yourself better. :-) I'll bet you're really something special - are you willing to share? The past couple of days I've just "not been feeling it" and have been a bit "low".  One of my strengths is that I recognise that in myself and I know how to pick myself up again. What about you? What are your Top 5 strengths? What are your Top 5 most prevalent feelings both "positive" and "negative"? What are the 3 most unique or surprising things about you? When are you your best self? When are you at your most creative and inspired? I've been binge listening to "The Froth" and "Unlocking Us" podcasts to help pick myself up.  You can find out more about them at their respective websites: and Looking forward to hearing from you via and speak to you next week! 😊
September 28, 2020
Episode 23 - Leader in Your Own Life
Are you the boss at work but not at home? Or is it the other way around? Are you the Leader In Your Own Life? Do you want to be? Then listen up!  This episode is for you and it'll get your brain going! Let me know how you're getting on with these questions and how you're finding life generally during the pandemic. Speak to you next week! Rhona 
September 21, 2020
Episode 22 - Limiting Beliefs
Limiting beliefs form in us from our childhood and can impact the way we live our lives without us really even knowing. What limiting beliefs do you have and how are they holding you back? Here are today's questions: What's the biggest thing you believe about yourself that holds you back? What has been the cost of believing this about yourself? When, with whom and under what circumstances is this belief untrue? Who could you be if you didn't believe this about yourself? What could you choose to believe about yourself instead?  When will you start? There's nobody to "blame" for our beliefs, they can be cultural, familial or personal but we all have them. Let me know how you get on with this one - it can be a toughie! Rhona 
September 14, 2020
Episode 21 - Celebrate Coaching
Coaching can be useful in so many different circumstances.  I use 2 coaches myself  - depending on whether I need a kick up the backside or a more  gentle touch!  Both of my coaches know just how to deal with me and what works to get my brain going and my thinking working. So if you were to hire a coach, what is the FIRST thing you would work on? Where is your life already brilliant? How are you not living your life to its fullest? If I were to ask you,  what would you say are the top 3 things you want to achieve next year? And thinking about the Coach that's right for you, who would you love to work with?  What are you looking for in a coach? Reach out and let me know what questions you have: email -  Talk to you next week!
September 07, 2020
Episode 20 - Be Happier
How can you be happier in your life? What have you learned so far about happiness for you?  Have you been making a list as you work through these podcasts? Happiness can come in a variety of ways so let's take some time out today to put some thinking into that. Here are some questions to get things going: What blocks you from feeling happy? What are you thankful for? I take ownership of the following blocks to my happiness .... (make a list) If you want to take some time with your thoughts, why not get in touch and set up an appointment for a Coaching session? Drop an email over to: or contact me via my social media accounts. Rhona
August 31, 2020
Episode 19 - Find Fulfilment
What really matters to you in life? What do you value above all else? How could you live these values more on a daily basis? When do you "give in" instead of standing up for yourself or what's right? Where do you already have everything you need? What makes you feel alive?  How could you be or do more of that? That's a lot of questions to consider when it comes to finding fulfilment!  How many of them make you feel uncomfortable?  Could that be because your not being your authentic self?  How would it feel to be fully living? These, amongst others, are some of the questions that Coaching allows you the space to think about.  Just by asking yourself some of them, you may begin to see areas of your life that you'd like to explore in more detail. If that's the case, drop me a message ( or contact me via my websites ( and and social media to book in for a FREE no obligation chat and see if Coaching's right for you at this point in your life. Until next time! Rhona
August 24, 2020
Episode 18 - Passion
Be careful what you search for online!  That was my mistake when researching this episode! What do you do for play? When do you have the most fun? What thrills you? What takes you out of yourself? When do you lose all sense of time? How could you give the world something of yourself? What will it take to bring more passion and enthusiasm into your life? What is stopping you from embracing the things you love to do? Give me a call or drop me an email ( to find out how we can work together to release your inner passion.
August 17, 2020
Episode 17 - Courage
Cowardly Lions Listen Up!  This one's for you! This week it's all about Courage.  Have you been acting the the Wizard of Oz's Cowardly Lion when it comes to your confidence and courage? Here's some thinking of you: Who could you share your dreams with who would support and encourage you? - Even the Lion chose to share with Dorothy, Tin Man and Scarecrow! What more important than your fear?  What makes you courageous? Where in your life would being more courageous bring you greater peace? What's stopping you?? Want to explore this more?  Contact me to book a coaching session or a FREE Discover call. See you next week!
August 10, 2020
Episode 16 - Strengths
Welcome back! Come on in and take a seat.  We're discussing Strengths today on our adventure towards Confidence! What do you like most about yourself? What do others admire about you?  What do you get complimented on most? What do you enjoy doing? (We usually enjoy what we're good at!) What do you yearn to do? (Yearnings suggest possible talents) Had you not been involved in it (such as a project or volunteer effort), what would not be like it is? Today I share with you some of the things that I consider to my be strengths.  What are yours? Let me know on or via my various social media sites and websites: and Until next week!
August 03, 2020
Episode 15 - Gremlins & Critics
In this week's episode we're looking at our overall topic of Confidence and start out with those pesky little voices in our heads that are our inner critics or gremlins. Sometimes we just need those nasty little chit-chatters to BE QUIET and let us be our amazing selves! So ask yourself these: Where are you too hard on yourself? What do you need a pat on the back for? (Make a list!) Where does your inner critic get in the way of you living your best life? How are you holding yourself back fro being a unique and distinctive human being? What support do you need so that you can feel magnificent about yourself? Want to delve deeper into this?  Why not reach out to me and book a call?   My email is: and my websites are: and Catch you next week!
July 27, 2020
Episode 14 - Happiness & Joy
Welcome to another week of thinking! How are you doing during Lockdown? Have you been feeling the pressure to learn something or focus on self-improvement in some way? I have been loving getting caught up with things on Netflix (and other streaming channels) and just chilling out with some good books. Right, this week we're thinking about happiness and joy.  Are they the same thing? I really like the explanation that Rachel Fearnley ( wrote about in a 2015 article for Psychologies magazine (read it here:  What are your thoughts? Here are this week's questions: Whom do you love to spend time with and what do you love to do? What are you thankful for? What has deep meaning to you? What fills you with joy? (make a list and look for patterns!) How do you get in the way of your own happiness? Contact me on or via the links to my social media and websites ( & to let me know how you're doing! Talk to you next week!
July 20, 2020
Episode 13 - Handling Rejection
We're another week into our "Move Towards Happiness" topic and today it's all about Handling Rejection. I had to reject my first attempt at this podcast because I didn't plug the microphone in! LOL What does rejection mean to you?  Is it simply a sign you need to keep looking? How could your rejection be an opportunity to wake up and get to the next level? How is this rejection a symbol of your courage, determination and grit? How does it feel to let go of the outcome you were hoping for? No-one can make you feel inferior without your permission.  Tell me how you are wonderful?  Make a list! Drop me a note to let me know what makes you amazing? Like always, feel free to share this podcast with your friends and family. Until next week! Rhona
July 13, 2020
Episode 12 - Make Your Own Luck
Hello & Welcome Lovely Listener! Do you think we make our own luck?  That's something I explore with you in this episode. Here are today's questions: What do you want?  What do you really, really want? Make a specific list. When you succeed, what is your success usually attributable to? What should you be on the lookout for to achieve the vision you have for your life? What do you need to say "Yes" and "No" to and create more space in your life for your goals?  (2 lists needed here!) How will you recognise a good opportunity to achieve your goals or achieve them faster? I've also spoken about the dreaded "N" word - Networking!  Have no fear though, I also mention a networking group that for non-networkers.  Here's the link: - this will take you to the pre-launch page where you can find out more information!  I've signed up and I'm excited to get started! As ever, feel free to share this podcast and spread the word or just drop me a message to let me know what you think! See you next week! Rhona 😁
July 06, 2020
Episode 11 - Procrastination
In today's episode, you learn a little more about my love for a deadline (and the whizzing noise it makes as it rushes past!) and my habit of putting things off!  Surely I'm not the only one?  I've posed some questions for you again this week: What are the costs of procrastination in your life? When you procrastinate, you are avoiding or afraid of .... (make a list!) How does it feel to get difficult things done?  What do you say to yourself once they're complete? Commit!  Try asking yourself, "If I don't do it now, when WILL I do it instead?" How would your life be different if you stopped procrastinating and felt the rush and satisfaction of "Just Do It"? Also, a shout out to the fabulous Jayne at - she's an inspiration, a list lover and someone who doesn't let procrastination stop her! Let me know your thoughts!
June 29, 2020
Episode 10 - Focus
Welcome to Episode 10.  I'm focussing on Focus in this one. I've posed some more questions in this episode which are as follows: You are most focussed & determined when ... (make a list!) Your "Top 5 Priorities" in life right now are ...  What benefits would you experience in life if you focussed more? (add them to your list!) What are your barriers to being focussed?  Where do you distract yourself and get in your own way? Some ideas you have to help you be super-focussed include ... (another list!) Let me know how you're getting on with your questions.  Feel free to leave me a message or contact me via my social media accounts and website. See you next week!
June 22, 2020
Episode 9 - Energy, Passion & Commitment
In this week's episode I'm thinking about Energy, Passion & Commitment. The questions posed are: What energises you in your life?  When do you feel most passionate & enthusiastic? (Make a list!) Which of your goals energises you?  If not, what goals would energise you? What drains your mental energy and your physical energy? (Make 2 lists) Where is there a source of energy inside you that never dries up? What steps could you take to feel more energised and passionate about your life? Let's not forget to look around at the people surrounding us and think about how they stay committed and motivated in working towards their goals.  What can you learn from them? See you next week!
June 15, 2020
Episode 8 - Love & Kindness
In this episode I ponder whether or not the world will continue to show kindness and acts of love once the Covid-19 lockdown rules are relaxed.  I also think about what you can do to show acts of kindness to others as well as yourself. Today's questions are: Where in your life could you be kinder and make a difference? Where do you need to be kinder to yourself first? Where do you put up barriers against giving - or receiving - love and kindness? What random acts of kindness could you easily do and make a difference in someone's day? (make a list!) How could you be a "rebel" by being kind? Let me know what you think by dropping me a message and sharing this podcast. 😊
June 08, 2020
Episode 7 - De-clutter Your Life
Today we're starting our new topic of Energy and Focus and we kick that off by looking at a mini spring clean for your life! The questions for your to ponder are: What do you have in your life that is not loved, useful or beautiful? What in your environment drains your energy? (e.g. work / home / vehicle etc) Where is your lifestyle out of harmony and balance? Who and What have you outgrown in. your life? What "should" are zapping your energy?  What do you need to let go of? When will you take action and start to make progress towards your life goals? When will you put you first? Let me know your thoughts and feedback and feel free to share this podcast with others. 😊
June 01, 2020
Episode 6 - Overcome Obstacles
There's no sugar-coating it, the path to your dreams will be littered with obstacles.  You might be one of them! Whatcha' gonna do about it? Today's questions: How could you deal with your inner obstacles and grow as a person? What external obstacles do you expect to meet?  How will you overcome them? What could you stop doing, do less of, do more of, continue doing and start doing to achieve your goals? Choose someone inspirational.  What do they do to overcome difficulties? What are you ready to change in your life too achieve your goals and dreams? Drop me a message to let me know your thoughts! Until next time, Rhona
May 28, 2020
Episode 5 - Perseverance
Hello! Still on our topic of Goals and Dreams, this episode talks about Perseverance. Today's questions are: When have you persevered and succeeded? When have you given up and regretted it? What stops you from persevering?  Where do you get in your own way? What do you believe about your ability to achieve your goals and dreams?  How does this affect you? What would it feel like to roll up your sleeves and do what's necessary, no matter what? Some serious thinking involved in these questions, dear listener.  I look forward to hearing some of your responses! 😊
May 25, 2020
Episode 4 - Take Action & Get Started
Hello lovely listener! This is a short and sweet episode this week as it's all about taking action and getting started on your goals. Today's questions are: What is the very first step towards your goal? And the one after that? What stops you from starting?  What could you do about it? What's the easiest step you could take?  The smallest action step? Which action calls to you?  Which action LEAPS out at you? Imagine you've just had an ideal week.  What 3 things did you complete? Feel free to get in touch (see my social media platforms!) and let me know what action you're taking. Speak to you next week!
May 23, 2020
Episode 3 - Goal Setting
How are you at goal setting? Do you set yourself targets for normal day-to-day things? What about your career or work-life? In this episode we look at setting goals so that we can continue to work towards our dreams. Here are today's questions: What SPECIFICALLY do you want to achieve? How will you MEASURE or know when you've completed each goal? A SMART goal doesn't rely on luck or on anyone specific.  Are your goals ACTIONABLE by you and under your control? Are your goals REALISTIC given your lifestyle and existing commitments? Is each goal TIME-BOUND with an end date to you focus?
May 20, 2020
Episode 2 - Go For Your Dreams
In this episode, I'll be asking some questions about the dreams you have for your life and what your next steps are. Grab a cuppa, your notepad and a pen, and spend 10 mins with me thinking about your dreams! Today's questions are: What do you dream for your life? What does your mind keep returning to? What scares and excites you most about the dreams you have for your life? Describe your life dream using your 5 senses and feelings. What support will you need, and from whom, to achieve your dream? What have you done so far towards your dream? What is your next step? Drop me a message to let me know! 
May 20, 2020
Episode 1 - An Introduction to Rhona
Hello & Welcome to my Podcast! In this first episode, I give you an introduction to me, Rhona, as your Transformational Coach. I speak to you a little about 2 of the charities I support and volunteer for as well give you an insight into some of my back story.   As promised, here are the links to each of those charities: - Pillar Kincardine - Promoting Positive Mental Health - Action for M.E. Plus a shameless plug for my book - feel free to buy it here: Available as an eBook and a paperback. Please do share the link to this podcast and send me any feedback or comments. Speak to you soon! Rhona
May 17, 2020