Glow Coaching and Learning - for Personal and Professional Development

11/05/2026

Do you ever just stop for a moment to focus on what you're enjoying or thankful for? It's a practice that I know I want to do more of. It's a great way to keep your focus on what brings you joy!

Here's my top 5.

1. Split Enz - Got to soak up all the great music on Sunday night at their concert.

2. Remarkably Bright Creatures - Netflix - Fabulous movie - with a wonderful storyline.

3. Miranda Hart's book (listing on Spotify!) I haven't been entirely honest with you. A good insight not just into her life, but also about how she's setting healthy boundaries so she can be her best self.

4. What's up / Messenger groups to keep connected with friends and family.

5. My grandie - every photo, every video clip, every visit just lights up my heart!

What's your top 5?

Chat soon!
Sandra

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07/05/2026

The art of successful communication is more than just giving a speech or an elevator pitch.

It's about patience, preparation, persistence, pacing and perception!

Today I'll share a story about one of my early experiences at Toastmasters.

We were forming a new corporate club in the company that I worked for. I knew it was going to be of fantastic benefit for not just me - but for so many of the people that I worked with. As a trainer and facilitator - I felt that it was important that I overcame my own fears when it came to being put on the spot with an unknown topic.

(Never a problem when it's about something I am working on or a pet topic!)

How I learned how much I struggled with random impromptu speaking (aka Table Topics) was when I was called up to speak about a picture of the blue sea.

I stood up, went to the front of the room and all that came out was ' It's blue, and it's the sea'... and promptly returned to my seat with a bright red face filled with embarrassment.

Over the following years, I've learned a range of techniques from using the picture as inspiration to talking about something it reminds me off or take control and talk about something else entirely!

What helped me improve? The evaluation. The evaluator was able to give feedback in such a kind hearted and helpful way that I felt that making my first effort was worth it. I learned from the experience and some tips to try for the next attempts. And even after 14 years - I'm still learning - and still occasionally get thrown for a loop! But then I listen to the evaluation for ideas about how I can approach it differently next time.

If you're keen to hear more about communication and other personal and professional development topics - subscribe to my newsletter Glow and Grow!

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13/01/2026

Happy New Year! This is often a time when many people start the year afresh with new goals for the new year.

At the moment, my focus is on resetting some better habits that may have fallen by the wayside over the last few weeks. Moving more, writing more and drinking more water are three things that I know will set me up for success this year.

These are mini-goals, stackable habits that I can easily add to my daily routine. Drinking more water, means that each day I fill up my drinking glasses in my office, by my bed and in the lounge - (I've also got one in my car for driving days!) so that when I stop for a moment I am reminded that I want to drink more water. Easy.

Writing more is about setting up my office desk - so that the moment I sit down in my office my favourite fountain pen and journal are there ready for me. Three pages a day following The Artists Way! Easy!

The last habit is the one that requires more intention. This week I'm recovering from bronchitis so my goal is to use my exercise bike each day and gradually increase this over the week so that next week I'll be in better condition for the pool! To make this week work, I need to have something to put on my feet right by the bike, and for next week have my pool bag ready to go and waiting at the top of the stairs.

These things aren't hard to do. What would be hard is focussing on my big hairy audacious annual goals. That becomes overwhelming really quickly. Over the next few weeks, my BHAG for the year will get decided on, refined, and broken down into daily, weekly and monthly habits that will become part of my daily routine.

I find it important to take each day as it comes and not stress about what I have or haven't accomplished. Your goals will still be there, ready for you to work on when you are able.

Last year, I started a Mandala painting in the beginning of November - with the intention to the 8 layers over 8 weeks. I haven't yet completed this, but I have made progress. That's the important bit - making progress!

What stops you focussing on your goals? Would love to hear!

21/12/2025

What a year it's been!

🌻Becoming a grandmother this year has been the absolute highlight!

🌻I started my Glow and Grow newsletter ( you can subscribe here if you wish! subscribepage.io/ogUdja)

🌻Helping more people through coaching and Extended DISC profiling

🌻Having fun exploring my creative side with painting

🌻Meeting so many amazing business owners through online and in person networking

There of course were some low lights during the year. I choose to use these as a way of clarifying what is most important to me, what aligns with mine and my families, highest good and explore what I can learn from each situation. Sometimes, there is no learning that is required, and acceptance and acknowledgement is the best answer.

Next year we get to start again. If you're into numerology - 2025 is a 9 year, and was a year of ending cycles and 2026 as a 1 year, is about new beginnings.

This time now, is the perfect time to complete what is ready to be completed and prepare for whatever's next. For me, I'll finish out the year giving my office space a good clean and reorganising!

Wishing you a fabulous transition for this year to next.!

See you next year!

Sandra

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10/11/2025

Hi! Not long now till the end of year.

Is it just about the change from the year 2025 to 2026 to you or something more?

I don't do the New Years resolutions thing. Why wait? If there is something that you are ready to change in your life, start now. That's my philosophy and it's what works best for me.

That start doesn't have to be something big and bold. It might be just the way you to choose to start your day! Do you start your day thinking of all the things you need to do, or do you stop in the moment and appreciate the space around you and what is happening right now?

At high school, I took art classes for the 4 years that I was there. Did I love it? Not always. But when I was in the middle of a good painting my focus was strong and time would disappear. It's those very feelings that I chose to bring back into my life this year.

I've enjoyed the challenge of picking up a brush again, and getting lost in the moment and exploring different techniques to find my own style.

Yes, I do have a few half started canvas's dotted around the house right now, but here's what I started on most recently. One of the things about abstract painting that I've been learning, is about layering to provide a depth to what you are are working on.

The task with this first layer, was to just get the paint on the canvas! I think I achieved that!

The learnings from this first exercise for me, was that:

1. I could complete a task that had very little instruction - because this project is not about replication, it's about creation.

2. I learned that I had to be at peace with not knowing what was going to be done next and that whatever my canvas looked like, it was going to be okay.

3. That I could get unstuck and move forward with what I needed to do by trusting the process and having faith in myself!

BIG lessons here! It's really easy to get stuck when we feel that we are missing information, aren't good enough or worried about making a mistake.

So, back to the end of year scenario... what are you doing or starting that fills you with joy, timelessness and peace?

Chat soon
Sandra

PS: If you would like to hear from me more regularly about this and other Personal and Professional Development topics, you can follow along over the next few weeks in my newsletter, Glow and Grow. Link in the description.

07/10/2025

Exciting news! My first newsletter Glow & Grow is ready to be emailed later this week. If you would like to join my mailing list to get early access to upcoming offers, tips and more here's the link: subscribepage.io/ogUdja

01/10/2025

Hello!

I'm after your opinions!

I'm currently creating a new regular newsletter, and would love your ideas on what you might like to see! There's a lot of different topics that I've coached and trained on over the years - but what matters most - is what YOU want to know more about!

Also, what do you think about 'Glow and Grow' for the newsletter name?

Let me know!

24/09/2025

Hello! It's been a few weeks since I've posted, but wanted to share this milestone with you that I shared over on LinkedIn.

7 years ago on 24th September, I did something that was either incredibly brave…. Or incredibly silly!

It all depends on your appetite for taking risks and leaping right out of your comfort zone. I do tend to be a bit cautious, I like to know what to expect and will have often thought about multiple consequences as part of my decision making process.

Until I don’t.

It’s a bit of a paradox really.

There’s a big part of me that operates on ‘gut feel’. Sometimes I just have absolute blind faith that something will work out for the best, no matter how scary it might be.

But for this story, I will also add the feelings of being brave, of being confident and of knowing that I could bring my twin passions together in a blend that would make a difference to other people. A real difference. You know, the difference when you start to stand up straighter, have a stride to your walk and feel more empowered to take on the opportunities that will help you grow both professionally and personally.

So, 7 years ago successfully completed my Diploma in Professional Coaching! I had enrolled in this programme following a potential redundancy as I had been training people how to coach for a while. I saw so much benefit from effective coaching and know that helping people learn and grow through learning and coaching was going to continue to be a big part of my future.

So, on the 24th September 2018 I jumped right I and registered Glow Coaching and Learning as a company.

I knew little about business, but after many years of helping people – I just knew this was the best way forward. It’s been a fun ride, I’ve met so many amazing people and learnt so much.
So, are you a jump right in sort of person? Do you take a cautious approach? Or are you a bit of both?

Would love to hear in the comments below!
Chat soon!
Sandra

25/08/2025

Sustainable Change. It's a term I had never thought of in the past. But, it's so important!

So often, people think change is just about the cause, the change itself and then that's that! But it isn't really, it's so much more.

For me - the changes that I am choosing to make in my life right now need to be ones that I can keep doing. What is sustainable for one person may not be for another.

For anyone who has known me for over 15 years, you may remember that I was a smoker! I know!!!!

But, I could go for years without smoking - and often did! In fact the last time I had a cigarette was the week that my grandmother passed away which was just 11 days after I moved following the end of a twenty year relationship - over 15 years ago! (I only had a few at this time - but a smoke is a smoke!)

I'm pleased to say - I haven't had one since and absolutely no desire for one either! But smoking was something that I did when I was felt stressed or overwhelmed rather than because everyone else was doing it.

Once I realised this - I knew that for the non-smoker change to be sustainable long term - I needed to find other ways of managing the feelings. And, I did.

Super proud of the fact that this was an amazing change to have been able to sustain long term.

If you're struggling with moving through a change in your life, or you know someone that is, sign up to access the Spring Reset Bundle - my workbook and guide for Moving Through Change is free as are all the other Health and Wellness signup's shared.

Here's the link:

Get $1,900+ in health & wellness resources - free for one week. One sign-up unlocks all 26 expert resources. Start your Spring reset now.

22/08/2025

I’m excited to share some news with you!

I’ve been invited to contribute to an amazing event — the Spring Reset Health & Wellness Online Giveaway 🌿

This is a FREE online giveaway bringing together 28 health and wellness practitioners (including me!) who are passionate about helping you feel your best this spring.

Inside you’ll find over $1900 worth of resources — from nutrition guides and mini courses to mindset tools, fitness plans, and more. And the best part? You can download it all for free for one week only.

I’m contributing Moving Through Change, which is a guide and workbook that you can work through at your own pace. I know you’ll love what the other practitioners have included too.

👉 Grab your free resources here:

Get $1,900+ in health & wellness resources - free for one week. One sign-up unlocks all 26 expert resources. Start your Spring reset now.