Sarah Doyle

Why SMART Goals Are A Waste of Time And What You Can Do Instead

The standard wisdom for achieving our goals is to set a goal that's specific, measurable, attainable, realistic and timely, or SMART. But if I am really honest with you, I've never liked SMART and I've never EVER used it with either myself or a client. I know many of you watching this episode are excitedly planning your goals for 2017 (as am I) but before you fall in to the SMART trap watch this episode and do what I suggest instead! Happy New Year!

Sarah is a life coach and motivational speaker. As the co-founder of The Better Life Project, a movement dedicated to helping you live happy, healthy, positive and confident lives and with oodles of infectious energy she is super passionate about helping to inspire you make your awesome life happen. She’s the “go to” life coach for anyone feeling stuck in a rut, lacking in confidence or struggling with low self-esteem or body image. Sarah offers life coaching and mentoring services and works with clients in person in Dublin, Ireland and over Skype around the world. 

How To Love Your Body This Christmas

It has been a tremendous year full of heart ache and devastation politically and socially. The This time of the year can cause a lot of tension and body image related anxiety. We are bombarded with messages informing us how we can avoid the Christmas bloat, stay slim... But I just want to share with you a quick message about how you can do the opposite and still feel positive about your body this Christmas. After all, Christmas only happens once a year.

3 Powerful Questions to Help You Set Goals For the New Year

New Years is symbolic time for a fresh start and is one of my favourite times to set new goals and resolutions... but I would be lying if I said it was always easy, because it's not! For many of 2016 was a hard year and 2017 represents the start of a new chapter. You might even be wondering where the time has gone, you haven't achieved nearly enough of what you set out to. In today's episode of BLP TV I want to show show you how three powerful questions could completely transform your goals.

 

Sarah is a life coach and motivational speaker. As the co-founder of The Better Life Project, a movement dedicated to helping you live happy, healthy, positive and confident lives and with oodles of infectious energy she is super passionate about helping to inspire you make your awesome life happen. She’s the “go to” life coach for anyone feeling stuck in a rut, lacking in confidence or struggling with low self-esteem or body image. Sarah offers life coaching and mentoring services and works with clients in person in Dublin, Ireland and over Skype around the world. 

What it Means To Be Body Confident

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Body confidence is the dream, but sometimes it feels so far out of reach I often wonder what it is I am even searching for.

I have battled with trying to understand body confidence as much as I have battled with my weight. I used to believe, and maybe you still do, you could only feel confident in your body if you looked a certain way. I spent years searching for ways to make my size 14 body worthy of something to feel good about.

During my search I noticed that we have been taught that the most attractive feature of a person’s humanity is their appearance and the most desirable assets are youthful looking skin, a flat stomach, perky bum or long, toned legs.   

For a long time all I wanted was to possess a body that would take up less space. I thought that there was too much of me for anyone to love. Far too often I saw confident women lambasted and labelled as masculine, conceited, arrogant or vein.

I thought that it would be easier to change myself instead of trying to love myself the that I was. I thought accepting my body would make me lazy. We are living in a culture that abuses the gym for its weight loss and appearance altering side effects. Our passion for fitness has dissolved into an obsession with leanness and the gatekeepers - personal trainers, gym instructors, social media influencers - have empowered a nation to become disconnected from the greatest gift our fitness can give us, our health, vitality, longevity, power and confidence.

I thought if I wasn’t one of the gym bunnies, if I was audacious enough to love my body, as it was, that people would think I was lazy because I didn’t want to lose weight.  

But here is the truth.

You might think that body confidence looks different on everyone but the truth is, it doesn’t. Body confidence looks the same on you as it does on me. Just because we have different bodies doesn’t mean that we can’t love our differences.

For me, body confidence is no longer feeling afraid of my body. I weigh 80kgs and that number does not scare me anymore because it no longer rules me, or defines me. I am, and always will be, more than a number.

Body confidence is no longer feeling ashamed of my body because it doesn’t look the way the magazines say it should. I own every inch of my body with out apologising for it. My body is worth every bit of space it takes up in this world.

Body confidence is about expressing my creativity through fashion, tattoos, piercings or something else. I have a right to adorn my body in what ever makes me feel good – tight dresses or oversized shirts -, allowing my creativity to manifest through my choices… no longer living in fear of what others might think of me, what is flattering or acceptable for my shape.

Body confidence means loving my body for what it can do. My body is more than a tool to express beauty. My body is a vehicle to help me connect with my strength, power, vitality and mobility. My body is strong.

Body confidence means that I am grateful, appreciative and compassionate towards my body. The dreaming, fantasising and wishing that my body would look different are no more and I feel at peace, and comfortable in my own skin. 

Body confidence means no longer allowing my mind to question my body’s imperfections. Body confidence means accepting and embracing my flaws and loving them anyway.  

Body confidence means that I no longer let how I feel about my body prevent me from saying yes, living my life or challenging myself.

My body is worth every bit of space it takes up in this world. And so is yours.

The problem is not your body - it has never been your body. You are, and always have been, beautiful. The problem is how you think about your body.

Your body is not just a prop to express beauty. Your body is a vehicle to help you connect with your strength, power, mobility, agility, worth and value. You have everything you need to be confident right now, own it.
 
Sarah is a life coach and motivational speaker. As the co-founder of The Better Life Project, a movement dedicated to helping you live happy, healthy, positive and confident lives and with oodles of infectious energy she is super passionate about helping to inspire you make your awesome life happen. She’s the “go to” life coach for anyone feeling stuck in a rut, lacking in confidence or struggling with low self-esteem or body image. Sarah offers life coaching and mentoring services and works with clients in person in Dublin, Ireland and over Skype around the world. 

Crazy Sexy Confidence and How You Can Have It

Have you ever wondered why some people seem so confident, assured and together and you don't? If you have felt like the only way to increased confidence is reapplying your lip gloss then this episode is a must watch for you! Crazy sexy confidence is closer than you think....

 

Sarah is a life coach and motivational speaker. As the co-founder of The Better Life Project, a movement dedicated to helping you live happy, healthy, positive and confident lives and with oodles of infectious energy she is super passionate about helping to inspire you make your awesome life happen. She’s the “go to” life coach for anyone feeling stuck in a rut, lacking in confidence or struggling with low self-esteem or body image. Sarah offers life coaching and mentoring services and works with clients in person in Dublin, Ireland and over Skype around the world. 

Four Steps To Crazy Sexy Confidence

Crazy sexy confidence is not bravado, or swagger. It’s not loudest person in the room, the first person to speak at a meeting or the best dressed or highest paid. Crazy sexy confidence is quiet. Crazy sexy confidence is a natural expression of ability, expertise, and self worth. 

 

You can spot a crazy sexy confident person a mile away. We all have that one person in our life that is self-assured, together. They can handle every thing and anything thrown at them and they never dwell on negative consequences and always see the light at the end of the tunnel. They know their worth and rarely – if at all – compare themselves to others. They take more risks, don’t question themselves and believe that they can handle any problem.

And they all look different because having crazy sexy confidence has nothing to do with how you look or what you wear! Crazy sexy confidence refers to how you feel about yourself and how you treat others! Here are 4 ways that you can develop crazy sexy confidence today.

 

1. Learn to Put Yourself Front and Centre

Some of us put so much focus on taking care of others that we neglect our own needs. And some of us are so accustom to giving our love away to others that we forget to save some for ourselves. Self love will empower you to make decisions from a place of kindness, compassion and respect.

If it ever feels like you are more present for other people, that you are more connected and in tune with the needs of people around you or that you want to please everyone then it is time you start to show some appreciation to yourself.

You need to fill your own tank so that you can take care of the people around you.  By simply redefining the word selfish you can learn to – guilt free – put yourself front and centre in your own life. Spending time refuelling and nurturing your own individual needs does not make you selfish. In order to care for and love those around with the intensity and passion that you want to be remembered for it is so important that look after you. 

 

Your needs and desires are important. Self care is not self indulgent, it is an act of self preservation.

 

2. Stop caring what people think

Easier said than done, I know! But there is so much to be said for aligning your energy and focus to what really matters!  Caring too much about what others think will immediately ses you up for failure. Recognising your UNIQUE value, raw beauty, unique gifts and letting go of the need to please others and fulfil others peoples desires and needs will set you free.

 

Only when you spend more time looking after everyone else is the significance of the relationship you have with yourself so apparent.
 

It is the most important relationship you can have but often experience guilt, tension or shame for this. When you can value your life as much as you value someone else's you will finally break free of the negative cycle of guilt and shame and finally follow your own intuition. The only opinion that matters is the opinion you have of yourself and with practice you WILL get better at honouring your own needs and desires!

 

3. Reconnect With Your Personal Power

Your self-esteem was developed as you were growing up and sadly, low self-esteem (how we feel about our selves) is an all too common reality for most women. The reason low self esteem for women is so detrimental is because it disconnects you from your personal power.

 

When you're disconnected from your personal power you lose sense of how amazing and full of sparkle (unique sparkle) you truly are. Your unique talents, strengths and beauty are clouded by fear, a lack of understanding of your worth and value or a lack of purpose.
 

Not only do people in todays world not understand what their power is or how to live in it but they constantly stand in their own way of understanding how to take the first step towards it.

We live in disempowered states, serving the vision, needs and desires of everyone else around us. Does it ever feel like you are more present for other people, that you are more connected and in tune with the needs of people around you?

During periods of stress, inner turmoil and busyness you can feel vulnerable, exposed and even weak. Does it ever feel like your inner 'mean girl' voices prays on your insecurities and before you know it you have started to focus on only the negative aspects of yourself.

(I do!)

You might adopt an all-or-nothing mentality, disqualify all of the positives, predict the future or engage in "fortune telling" and obsess over what we feel we should look like. Every time we do this we give away our power, we lose the ability to take action.

But what does personal power even mean? Personal power is an awareness of self that empowers you take action and honour life's vision. Your personal power is what guides you to create a life you love and a business, job, relationship and home filled with purpose, fulfilment and joy.

You already have it, it's time to own it! 

 

4. Stop Making Comparisons

For me, wearing heels or wearing leopard print instantly boosts my confidence (I imagine I must feel like Beyoncé did at Glastonbury) and I use affirmations when my "mean girl" voice gets too loud. BUT there will – I promise you – come a time when you will need to turn your focus inward.

 
Too many women feel that they ONLY way to strengthen their confidence and self esteem is to build from the outside... but this will only get you so far! Your worth and value as a women is not designed or intended to only be understood by embracing and accepting your outer beauty.
 

To understand your true worth or value you must be able to recall your personal strengths, successes and blessings quicker then you can reapply concealer (or hair gel). When we start to feel bad about ourselves we get sucked into this negative spiral and just forget all of the things we like about ourselves. 

The first thing that you can do to beat the comparison trap is to compile a list of your strengths, accomplishments and successes and to lodge these into your success bank where you can reflect and review on these often. This is the best possible way to avoid making unhealthy social comparisons. But there is also a different kind of comparison, isn't there?

Sometimes we are able to rationalise our differences to other women and embrace them. 

But do you ever struggle letting go of what you once were? We compare who we are NOW to who we were in the PAST. You know that you always changing, even if you can't see it!

Realise that you'll never be 18 again. You will never be where you once were, and that's OK! You can be a better, older, more valued you!

 

You are exactly where you need to be in life right now. You have to move away from what once was and focus on what you can have, and what you can be. 
 
Sarah is a life coach and motivational speaker. As the co-founder of The Better Life Project, a movement dedicated to helping you live happy, healthy, positive and confident lives and with oodles of infectious energy she is super passionate about helping to inspire you make your awesome life happen. She’s the “go to” life coach for anyone feeling stuck in a rut, lacking in confidence or struggling with low self-esteem or body image. Sarah offers life coaching and mentoring services and works with clients in person in Dublin, Ireland and over Skype around the world. 

Learn The Simple Way to Overcome Self Doubt

I can relate, first-hand, to the insecurity and self-doubt that comes when you step outside of your comfort zone… the negative self-talk becomes so loud, the naysayers even more visible and the fear of failure suffocating. 

Overcome Self Doubt

One of the reasons I almost didn't pursue my dream with The Better Life Project was because of self doubt! People didn't get "life coaching" and they most certainly didn't understand my decision to leave a stable job to set up a business. I was filled with doubt, fear and confusion. I questioned my every move!

Emotions are incredibly powerful tools help motivate us into action. I’ve learned that feelings like fear, doubt, insecurity and even envy and anger are not only natural experiences but they can actually be helpful. 

What will make or break our experience of life isn’t whether or not we feel these emotions, but how we respond to them.

 

BY TURNING YOUR EMOTION INTO FORWARD MOTION YOU CAN START TO OVERCOME SELF DOUBT.

 

When you feel consumed with doubt remind yourself that the only way you can eat an elephant is one bite at a time. Turn you emotion into forward motion and use these feelings to fuel your goals, resolutions and intentions. You will only ever regret the chances you didn't take. 

Like I said, I lived with self doubt for many years and still experience it to this day.  The key isn't to learn how to avoid these feelings, the key is to learn how to respond to them better.

 

I have learned that there is nothing more powerful than the beauty of small, consistent action.

 

Sarah is a life coach and motivational speaker. As the co-founder of The Better Life Project, a movement dedicated to helping you live happy, healthy, positive and confident lives and with oodles of infectious energy she is super passionate about helping to inspire you make your awesome life happen. She’s the “go to” life coach for anyone feeling stuck in a rut, lacking in confidence or struggling with low self-esteem or body image. Sarah offers life coaching and mentoring services and works with clients in person in Dublin, Ireland and over Skype around the world.  

Boost Your Confidence With Better Body Language

I remember walking through my local shopping centre feeling shy and self conscious. Well, if I am honest I actually felt like the back arse of a donkey - ugly, fat, inadequate!

But in a moment of grace I caught a glimpse of myself; staring at the floor, back hunched over and arms interlocked across my chest. Agh, I whispered and immediately opened my body up top feel more confident again.  

better body language

Your body language - your physiology - plays a crucial role in your self confidence. According to Amy Cuddy, a social physiologist, your body language shapes WHO you are.

 

The golden rule of body language is to take up as much space as possible. When you are feeling anxious or worried we tend to cover ourselves and when we are feeling confident we open up and relax.

The truth of the matter is your body language will either help you or hurt you so it's important to get right. Body language will not only help you feel better about yourself but it will also give a positive first impression to the people that you meet. Posture smiling and eye contact all play a crucial role. 

In this short blog I will show you how you can use body language to help you feel more self confident. 

 

Sitting 

Applicable for hot dates, job interviews, manicures. 

Do:  Sit with you back against the back of your chair, with your feet flat on the floor and a slight 90 degree bend or lightly crossed. Keep your hands resting on your lap and your head up.

When you first greet someone make direct eye contact and smile.  Keeping too much eye-contact might creep people out. Giving no eye-contact might make you seem insecure. If you are not used to keeping eye-contact it might feel a little hard or scary in the beginning but keep working on it and you’ll get used to it. A trick that I often use is to sporadically stare at a persons nose as it gives the appearance you are making eye contact. 

Don'ts: Don't slouch or fidget. Avoid crossing your arms or legs as this makes you appear closed off and guarded. Don't touch your face or play with your hair as this makes you appear anxious or nervous.

 

Standing

Applicable for waiting for late friends, queueing for drinks at the bar, meeting someone for the first time, standing in a group. 

Do:  Pivot your body towards them, keeping your head and torso facing the other person. Keep your shoulders relaxed and balance your weight on both feet. A common confident pose  with hands is held lightly in front or behind the back

When you first greet someone make direct eye contact and smile.  Avoid standing too close (unless its a hot date) and allow people their personal space. Standing in a group of people can make you feel even more self conscious then if it was just you and one other person. We wonder what people will think of us and how willing we are to risk embarrassment? We became very aware of our self image (how we look and act and what we say). That's what determines how shy we feel and these feelings will influence how we carry ourselves. In the beginning it will feel hard but stay with it. 

Don't: Don't slouch, cross your arms, fidget or stare at your feet. avoid 'happy feet' or moving in one place. Don't face away from the person you are talking to and don't stand too close. 

 

Walking 

Applicable when walking through shopping centres, to the bathroom or on a catwalk. 

Do:   Keep your shoulders relaxed and your head up straight and your eyes towards the horizon. 

Don't: Don't slouch, cross your arms or fidget. Don’t keep your eyes on the ground, it might make you seem insecure and a bit lost.

 
Images courtesy of Amy Cuddy, Harvard University. 

Images courtesy of Amy Cuddy, Harvard University. 

Power pose

For an immediate boost in confidence place your hands on your hips with feet just under your hips, keep your head up and shoulders back (but relaxed). The image to your left will help. 

 

 

 

 

As I was making my way through the local shopping centre I made a couple of quick adjustments to my body language; I unlocked my arms from my chest and casually placed them by my side. I set my sights on the imaginary horizon in front me and started smiling on the inside as I repeated the following affirmation over and over again "I am beautiful. Beauty comes from within". 

This stuff works and during my Empowered Women Workshop (Taking place in Dublin on the 19th April and Galway on the 26th April) I will show you how you can improve your confidence with better body language. At this workshop you will get 4 hours of training from someone who has spent 5+ years coaching 1000's of people to feel more confident, personal stories from my own life and experience, a personal self confidence plan to help you take 'that' step, uplifting and empowering support from a room full of women who get it and tips and strategies to help you feel confident on the inside. 

There is no reason why you should not come . Say YES to yourself and book your place today before the price goes up on 1st April. 

Watch Amy Cuddy’s 20–Minute TED Talk about her research and the impact of body language. It’s awesome. 

Sarah is a life coach and motivational speaker. As the co-founder of The Better Life Project, a movement dedicated to helping you live happy, healthy, positive and confident lives and with oodles of infectious energy she is super passionate about helping to inspire you make your awesome life happen. She’s the “go to” life coach for anyone feeling stuck in a rut, lacking in confidence or struggling with low self-esteem or body image. Sarah offers life coaching and mentoring services and works with clients in person in Dublin, Ireland and over Skype around the world. 

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