TRK Coach Emily

05/04/2026

Definitely worth the wait. Delish 😋

Wishing everyone a Happy Easter ☺️

04/04/2026

Business Day - training, reflecting and planning TRK Coach FionaTRK Coach Sarah-JaneAshley Costello

02/04/2026

💙 Autism Awareness Day 💙

Today we shine a light on the beauty of neurodiversity and the many ways autistic people enrich our world. Autism isn’t a limitation , it’s a different way of thinking, feeling, and experiencing life.

Let’s take a moment to:

💡 Learn from autistic voices

🤝 Show patience, kindness, and understanding

🌈 Celebrate the strengths and individuality of every autistic person

🧩 Advocate for acceptance, not just awareness

And most importantly, let’s remember that this isn’t just about one day. We should recognise, support, and celebrate autistic people every day, in the way we speak, listen, include, and uplift.

Here’s to acceptance, respect, and celebrating every unique mind 💙

(Image from Dr Compton Smith)

31/03/2026

31/03/2026

Easter Holidays and Perfect Parenting

During the Easter holidays, many children experience a surge in emotions, and it can feel intense for everyone at home. Some of you will get to enjoy the holidays, some of you will be juggling working and parenting.

With routines changing, excitement building, and lots of different activities, you might notice:

Bigger reactions to small things
More meltdowns or tears
Difficulty managing frustration
Switching quickly between excitement and overwhelm

This isn’t “bad behaviour," it’s often children trying to make sense of big feelings without their usual structure.

How you can support your child emotionally:

Stay calm and present—even when emotions run high
Name the feeling: “It looks like you’re feeling really overwhelmed”
Offer comfort before correction
Keep boundaries gentle but consistent
Create quiet moments to help them reset

Remember, children borrow our calm when they can’t find their own. Remember, there is no such thing as a perfect parent

30/03/2026

Supporting Children’s Wellbeing, One Small Step at a Time

You don’t need a crisis to seek support for your child.

I’m here for the small moments just as much as the big ones, the wobblier days, the confidence dips, the school worries, the emotional overwhelm, or simply needing someone neutral to talk to.

Sometimes a check‑in is all it takes to help a child feel seen, heard, and grounded again.

If you’ve been wondering whether support might help, it doesn’t have to be something huge to start working with me. A gentle conversation can make a real difference.

If you’d like to chat or learn more about what sessions look like, feel free to reach out anytime.

25/03/2026

Big feelings don’t come with an instruction manual. But they should.
Whether your child is 4 and throwing themselves on the floor, or 14 and slamming doors and shutting you out — underneath all of it is the same thing: a child who doesn’t yet know how to handle what’s happening inside them.

And that’s not their fault. Emotional regulation is a skill. It has to be taught, practised, and modelled — and most of us were never taught it ourselves.

So we do our best. We try staying calm. We try being firm. We Google “why is my child so angry” at 11pm and end up more overwhelmed than when we started.

Here’s what I know after working with families across all ages:
✨ The 4 year old having daily meltdowns can learn to name and move through big feelings
✨ The 8 year old who shuts down can learn to open back up
✨ The teenager who explodes or withdraws can learn to regulate without losing themselves

This work changes families. Not overnight — but in ways that last.
If your child is struggling with big emotions and you’re not sure where to turn, let’s talk. A single conversation could be the turning point you’ve been waiting for.

Send me a message — I’d love to hear what’s going on for your family.

23/03/2026

One of the greatest gifts we can give our children is agency.

Agency means allowing our children to have a voice, to make choices, and to learn from both success and mistakes. It’s about trusting them to grow into their own person, not just who we expect them to be.

When we give children agency:
✨ They build confidence
✨ They learn responsibility
✨ They develop critical thinking
✨ They feel heard and valued

I’ve recently been working with a young person who didn’t know how to express that he needed a moment.

We spent time recognising the physical signs his body was giving him — those early signals that things were starting to feel too much — so he could use the card before reaching that point.

It was such a small, simple tool, but it gave him a voice in moments where he previously felt stuck. That’s agency in action.

If you have a young person who needs some help to find their voice, get in touch, I’d love to help 😊

22/03/2026

Grounding Before Breathing: Why It Matters for Children & Young People

When a young person feels overwhelmed, anxious, or “stuck in their head,” jumping straight into breathing exercises can be too difficult. Their body might be tense, their thoughts racing, and their nervous system already on high alert.

That’s why grounding first can make all the difference.

Grounding helps a young person:

reconnect with their body

feel safer in the present moment

reduce the intensity of big emotions

prepare their mind for calming techniques like breathing

Think of grounding as the bridge that gets them from “I can’t cope” to “I can breathe again.”

Try this simple grounding step before any breathing exercise:
Ask your child to place both feet flat on the floor and gently press them down.
Then say:
“Feel the floor holding you. You’re right here. You’re safe.”

Once their body settles, breathing exercises become far more effective. Grounding is one of the most powerful first steps.

If your child struggles with anxiety, overwhelm, or emotional regulation, feel free to reach out if you’d like support.

20/03/2026

International Day of Happiness is a lovely reminder to pause and notice the moments that bring joy. But for many parents, today can feel complicated.

Because when your child isn’t happy… this day can feel heavy.

Maybe your child is anxious, overwhelmed, or finding life a bit harder right now. Maybe you’re doing everything you can—listening, comforting, showing up—and still wondering if it’s enough. If that’s you, here’s something I want you to hold onto:

💛 You don’t need to have all the answers to be a good parent.

Happiness isn’t a constant state; it’s a skill set children build over time.

Some children need more support along the way, and that’s not a reflection of your parenting—it’s simply part of their story.

If your child is struggling and you’d like support in helping them build emotional resilience, confidence, and wellbeing, I’m here. Send me a message or comment below, and let’s explore how we can help your child find their way back to brighter days—one small step at a time.

You’re doing better than you realise.

18/03/2026

Today, I had my last session with a young person I’ve been working with since October. I asked if he could give me some feedback and his words made me smile.

I couldn’t be prouder of how hard he has worked in our sessions and know he’s going to go on to be amazing 😊

17/03/2026

Get outside — the sun is shining! ☀️

Last week I was soaking up the beautiful scenery of the Lake District, and today I’ve managed to sneak in a lovely walk along the river here in Chester between sessions.

We often talk with our young people about practical tools to support wellbeing, and one of the simplest (yet most powerful) is getting outside. So that’s exactly what I did!

18 degrees and sunshine ☀️