Coaching, workshops & retreats for people + workplaces wanting to make change & impact in their life
16/12/2025
🎁 Our Christmas Present for everyone is here: NEW free resources to use to help reflecting on 2025 and planning or thinking intentionally about your life & career in 2026 🙂🎉
Intentionally Design Your Thriving 2026 is here and available to download from our resource library just in time for Christmas. This is one of our most popular resources and gets great feedback every year 🎉
Do you know someone who could use some support with reflecting on the year and deciding what they'd like to do next year? Feel free to share this post (or the link in the comments below) with them 🙂
p.s. Put "thriving 2026 please" in the comments below and I'll send you a direct link to the resource 🎁
08/12/2025
Do you know an individual between 18 years to 43 years old who shows leadership potential or who could benefit from the opportunity to learn about leadership, self confidence and team dynamics? If so, they need to know about Rotary Youth Leadership Awards ('RYLA') programmes.
It's been almost 10 years since I first attended a Rotary International Rotary Youth Leadership Awards programme (RYLA district 9940 / Wellington & lower north island). That programme was a turning point as it provided invaluable learning, new opportunities in leadership and lifelong friendships and connections. Huge thanks to the Rotary Club of Wellington New Zealand who originally sponsored me on this programme as that belief in one individual has had a massive ripple of impact :)
Every year since I've volunteered either on the leadership team or facilitation team for these life changing programmes or have had the privilege to attend an advanced leadership programme.
Just over a week ago I came back from Sydney after helping to co-facilitate one of these high-value programmes (RYLA Oceania 'Elevate') alongside the incredibly high functioning team of volunteers and friends: Rebecca Fry, Benjamin MacNevin, Parris Smith, Josephine Ng, Thom McKenna and Grant Godino.
We had 35 (!) leaders between the ages of 23 - 43 attending this year (which was a jump up from the 24 last year) and the 4 day leadership retreat went SO well!! This was year 2 of being on the facilitation team and they’ve locked me in for the next 3 years (at least) as we have a phenomenally high performing team + the programme gets consistently amazing feedback and results.
While it was energetically exhausting, it always 'fills up my cup'. It's a highlight of my year to get to facilitate in-person workshops on meaningful topics, lead reflection groups to help people connect and integrate their learning and goals and cheerlead the leadership challenges we run for attendees (including a TED talk night and physically breaking through boards as a metaphor for breaking through challenges)
What I'm celebrating:
🎉 testing out NEW content with the group on 'energetically sustainable performance' (‘outer and inner seasons’ & ‘cycles and rhythms’, feminine hormonal cycles being like the seasons & more)
🎉 being vulnerable about my experiences managing high functioning anxiety and
🎉 facilitating workshops on favourite topics/tools including Brené Brown’s ‘permission slips’ (from ‘Dare to Lead’), setting intentions, values-based leadership, celebrating success/moving away from Tall Poppy Syndrome and breaking through barriers (involving physically breaking through planks of wood 😅)
04/12/2025
Have you ever wondered why women (& other minority groups) find many workplaces or situations psychologically unsafe to speak up in?
This was the question at the heart of the 'Brave Spaces' online workshops I facilitated for EROAD's epic Women in Motion charter.
Thank you, from my heart, to Jaz at EROAD who asked me to design and deliver this workshop for their women's network. The engagement, questions and incredible feedback from delivering this workshop for their global team blew me away! Jaz also came up with the brilliant workshop title 'Brave Spaces'. So, kudos to Jaz for this fun collab :)
I've gleaned a lot of insights from 10+ years in the workforce, the majority of it spent either working in male dominated corporate or government workplaces or supporting male dominated workplaces, including 8 years studying and working in leadership development, neuroscience, trauma-informed facilitation practices and workplace wellbeing.
I'm also currently studying a Masters in Organisational Psychology part-time to go deeper into the evidence, research and solutions to questions like this 🤔📚.
For the 'Brave Spaces' workshops I was given the great challenge of synthesising 10+ years of experience, study and research into a 90 minute workshop involving practical tools & memorable frameworks.
Some of the ideas shared:
1. Our brain's #1 job is to keep us safe, not happy. Our brain / subconscious is scanning for threats in unfamiliar environments and creates memory/meaning that is stored in the nervous system, e.g. if I speak up will I be punished, receive risks to my career or be seen as difficult / too much / overly sensitive?
2. Being in this heightened vigilant state takes a lot of energy. As does masking who we are or our voices (those with ADHD know this well).
3. There are systemic, culture, power and unconscious bias layers and dynamics at play that undermine women & minority group's sense of safety in sharing their voices.
4. Our upbringing also has an influence on how we show up at work. Most women are raised to be warm, agreeable, conscientious and collaborative. The OCEAN personality model in psychology demonstrates that female-identifying/women are higher in conscientiousness, agreeableness and, for some, neuroticism. It all comes back to our brain doing it's job: keeping up safe.
5. Many individuals, particularly busy leaders, do not practise good facilitation or inclusive meeting practices.
6. It is not up to the individual to create psychological safety in teams or workplaces. Individuals can take actions to feel safer, however a larger responsibility falls to the workplace culture and leadership practices.
👋 Feel free to reach out if you're curious about learning more about this or other solutions to help solve some of the complex workplace problems that prevent people from showing up as their best.
25/11/2025
One of the highlights of my year begins tomorrow: volunteering as a facilitator on the Rotary Youth Leadership Awards Oceania 'Elevate' programme in Sydney alongside amazing co-facilitators and friends + epic team members 🙂
I get the privilege of facilitating workshops about Values-Based Leadership, Aligning Priorities, "What's On Your Plate" (a resource I created) and Energetically Sustainable Performance.
People have asked me why I volunteer my time and expertise.
For me, it's a no-brainer.
(1) it's aligned with my core values: growth, connection, service, wellbeing/ balance and fun.
(2) when I attended RYLA as a participant in 2016 it changed my life and provided me with invaluable lessons, support and lifelong friendships. Giving back to a community and programme that has a powerful ripple of impact is, again, a no-brainer.
(3) while it's energetically tiring, it fills up my cup in so many ways. While I'm giving back, I'm also 'receiving' so much as a facilitator and coach - hearing people's stories, dreams, goals and providing resources, tools and support to help them grow or achieve more. They then, in turn, pass this on to others.
My social battery feels anticipation and some nerves, and my heart feels excited and grateful to be part of this amazing community of leaders.
See you in a few hours, Bec & Ben!
29/09/2025
Free 1:1 check-ins next Tuesday 7th October during Mental Health Awareness Week.
This year's MHAW theme is 'Top Up Together'.
It's all about connection and the wellbeing benefits from the powerful moments of connection we share with each other.
Sometimes self care is great, other times 'group care' or the care and connection we get from others is even better.
Tuesday's focus is Give.
Inspired by Dannielle Hemelryk at HeyPenny, next Tuesday I'll be giving my presence, conversational skills and resources. Because, sometimes the most meaningful thing we can give isn't a gift or a favour, but our presence with each other.
Interested? Book your 1:1 chat in via the link in the comments section below (confidential, of course) on Tuesday. With me, a human, not an AI 😅. You're welcome to bring yourself exactly as you are and share what's on your mind and heart - your celebrations, challenges, little grumbles... all welcome 🙂
Link to book in your free 1:1 check-in in the comments below.
24/09/2025
Have you heard of the phenomena called 'October Energy'? 🤔
It's what happens for many people in October as it marks the beginning of the final quarter of 2025.
'October Energy' is a concept that proposes October is an ideal time to set goals and implement changes, acting as a "second New Year" before the year's end.
I can almost guarantee that you'll see an increase of advertisements from gyms, fitness challenges and other personal development programmes 😅.
For some it's overwhelming. It can be a rush of 'OMG there's so much to do between now and the end of year finish line'.
✨ For others it's energising. 'October Energy' encourages using the final months of the year to make meaningful progress by leveraging seasonal cues, such as the shift to warmer weather and approaching holidays, to boost motivation and commitment to personal and professional goals.
✨ I'm choosing to make this time into an intentional AND energising time and I want this for you too.
The first step I'm taking? Reflecting on the year and leveraging those reflections and insights before getting intentional about 2026.
The process I'm using will be the same 3 step reflection process I've used since 2017.
If you'd like to use this process yourself or with your team(s) you're welcome to download it at the link in the comments below 🙂
p.s. I'll be posting more content over the next few weeks about making the most of the energy at this time of year - let me know if there's anything specifically you'd like help with
p.p.s. I'm already noticing an increased amount of inquiries for leadership, life and career coaching at this time of year. Please reach out if you'd like support for yourself or someone you know. I'll leave a link in the comments below where you can directly book a FREE 20 minute call in my calendar :)
09/09/2025
It's September, which means Spring is in the air in the Southern hemisphere. With the change of season and energy I've been noticing an increase in leaders reaching out for leadership and wellbeing coaching/support. That, and people wanting to make a change before the end of the year.
I've also felt similarly - after what felt like a long Winter, over the last fortnight I'd challenged myself to doing a 'Fortnight of Firsts'.
Over the last fortnight I challenged myself to doing a 'first' / something I'd not done before every 2 days (every day wouldn't have been energetically sustainable).
The 'firsts' included:
- doing a new dance class
- changing up my strength training routine
- going to 'Sprint' cycling class for the first time
- trying new foods
- asserting boundaries with a friend
- competing for the first time in dance (!) at the Auckland Ceroc Dance Championships (which ended up in a positive surprise of 2 x third place trophies in both of the categories I entered into)
If you've been feeling 'stuck' or like life has been stagnant in Winter, doing a week or a 'fortnight of firsts' is something I 100% recommend.
Sometimes it doesn't have to be the big changes we make in life that give us a sense of progress, satisfaction and energy.
It can be the small moments.
The little wins.
For my fellow high-achievers who often forget to celebrate our little bits of progress, this is a game changer.
If you were to do a similar idea, what 'firsts' would you challenge yourself to do? Let me know :)
20/08/2025
One of my beliefs is: you never know where a conversation, meeting/event, idea or connection may go, so always come into it from a place of high service and low attachment to the outcome.
There is always a 'Ripple of Impact' with our actions.
The good news?
We can often start this from an intentional place.
I also apply this to how I show up online and believe in the importance of lifting other people up, cheerleading/supporting others and sharing resources.
Especially in our digital age, we sometimes don't know how wide our 'ripple of impact' is.
So, when people share the impact that we've had on them or where a connection or idea has led them, goodness it's beautiful!!
In this last week 2 people have shared how different actions I did/things I shared over the last 8 years have changed the course of their lives and careers.
🥰 One friend shared how the personal challenge I set myself in 2017 called '40 Days of Facing Fear' has stayed with her and she's copied this challenge for herself twice since. It's led to her changing careers, getting intentional about the life she wants to live and has got her doing things she kept putting off for "some day". See image below of the small yet personal 'facing fear' steps she's taking before Christmas :)
✨ At the Facilitation Matters festival another connection shared last week that a post I shared in 2019 about The Emotional Culture Deck introduced her to the tool and has since changed the course of her life and career. It was such a beautiful moment as I've personally seen online how many lives she's positively impacted over the last 5+ years :)
😊 Is there someone who has positively impacted your life that you could reach out to and thank today?
Again, you never know where a conversation, idea, event/meeting or a connection will go.
Well done Jodie Shelley Writes!! In her speech she shared that when she talked about first writing a book that an agent gave her the advice "not to do it as the market is oversaturated". Yet, she did because (a) she's a great writer and (b) there's joy found in creative pursuits and seeing a goal through from ideation to ex*****on.
Imagine if we all listened to that type of advice that the agent gave Jodie?
..To not change careers because "that career is already oversaturated"..To not create a new product to solve a problem because "there's already a similar product in the marketplace"..To not start a new group because "there's already a group like that out there"
The world would surely be a less inspiring, less connected and less innovative place.
Here's to the people that show us what's possible and remind us of what we're capable of! Thank you Jodie for being one of these inspiring people :)
Jodie's website to learn more about her writing and her books is in the comments below x
25/07/2025
The quality of our conversations is important now, and will become even more important with the growing reliance on AI as our 'thinking partner'. I'm excited to share 4 updates/offerings for (1) supporting people to have more impactful coaching conversations and (2), (3) + (4) supporting people in different contexts. All relevant links in the comments below.
Four updates/offerings:
[1] I'm facilitating an 'Intro to Professional Coaching' online workshop on Saturday 9th August 1pm - 2pm NZST / 11am-12noon Sydney time as part of the lead up to our 2025 RYLA Oceania Elevate programme (everyone is welcome to attend this online workshop). Link to register in the comments below :)
[2] I'm delighted to share I'm now a delivery partner for Ignite Aotearoa Wellbeing for workplaces and individuals
[3] You can also find my leadership & career coaching services approved on the BOLDLY - Get A Coach application
[4] I'm still actively looking for a 'dream role' 4 days per week in a corporate organisation as a Culture and Workplace Wellbeing specialist/lead/senior advisor supporting the creation and role out of a strategy, programme and coaching interventions. This role would positively impact the performance and wellbeing of teams, increase leadership capability to support their teams and integrate wellbeing into the DNA of the workplace :)
p.s. Reason for 4 days: so that studying towards a Masters in Organisational Psychology is energetically sustainable :)
Thanks to everyone who has recommended roles my way, sung my praises or sent through recommendations to different employers. I appreciate each of you very much! x
14/07/2025
Today I start the Masters of Organisational Psychology programme with the University of Canterbury, part time and online for the next 3 years (eep!). [plus, an update below]
The last time I did university study was 11 years ago! It's been a big decision - I've been thinking of going back to study to further my understanding about creating thriving and psychologically safe workplaces for 2 years now! This week is about adjusting to part-time study, supporting 1:1 coaching clients & continuing to explore opportunities with different organisations :)
p.s. As I'll likely be going back into corporate/contracting within the next 1-2 months, I'm offering my coaching services in July and August at 50% off to support as many people as I can before my availability goes away.. Feel free to DM me for the discount code, or book a free 20minute call at the link in the comments below to see if we'd be a good fit to work together :)
12/06/2025
I did an intro post on LinkedIn after reaching over 3000+ followers there, so I thought I'd share it here :)
"Reaching over 3000 followers on LinkedIn feels like a milestone (and there's been an influx of connection requests since achieving my International Coaching Federation PCC accreditation). So, I think it's about time I re-introduce myself 🙂 Here are 8 things that people may not know about me:
[1] My original training was in law and I did get admitted as barrister and solicitor! BUT I never officially ‘practised’ law (although I did voluntary work in community law). 3 weeks before finishing the ‘legal professional skills course’ (final step to being admitted to the bar in NZ) I was granted a scholarship to attend an Outward Bound New Zealand 21 day programme. It was the first time I experienced the power of coaching & experiential leadership development. As soon as I finished the course I applied for jobs in HR and leadership development alongside law jobs. Thankfully I got my first job in leadership development!
[2] I moved away from Auckland in 2009 and returned 14 years later in 2023 to be closer to ageing family members. During those 14 years I lived/studied/worked in: Dunedin, Wellington, England, Italy, Queenstown & Tauranga.
[3] I’ve been practising mindfulness & meditation since 2014. Initially I learned to meditate via listening to a podcast called ‘Learn to Meditate’. Since then I’ve been to Fiji to be taught by Thai Buddhist monks and stayed in an ashram in Bali where I was mentored by a spiritual master.
[4] The inspiration for doing impactful work came from the momentum gained by a personal 40 day challenge I created called '40 Days of Facing Fear' in 2017. I published this daily to my Facebook friends. Then it became a blog and I was even invited to speak about my learnings at a women's empowerment conference!
[5] My first foray into self-employment was in 2017 with coaching 1:1 clients and facilitating mindfulness courses for community and corporate groups. I will forever be grateful to Ovio Mindful Solutions for providing this training and opportunities.
[6] Volunteering and service have been integral parts of my life since I was 5. Our family had a lot of help with looking after my older brother who was disabled and terminally ill with brain cancer. This profoundly influenced my desire to give back. Since 2014 some causes I support include: The Cancer Society, Camp Quality New Zealand, One Percent Collective & RYLA - Rotary Youth Leadership Awards.
[7] Career highlights include Intentional Generations being awarded a fellowship by The Women's Impact Alliance for the online & community support we provided during the Covid-19 lockdowns, facilitating workshops for Google Cloud conferences & training new NeuroLeadership Institute coaches.
[8] A resource I created about my experiences with 'Reintegration Anxiety' after the Covid-19 lockdowns went viral online and international organisations found my work and asked me to consult for them and speak at their online conferences.
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Founding a for-purpose workplace wellbeing and training & development consulting practice was partially an accident. I’ve joked with friends many a time that it was what I did so I didn’t have to go back to law or to the corporate world... Partially true.
The truth is that Intentional Generations (previously ‘Jen Y Insights’) was formed from seeing a need in organisations from my own experiences of working in a toxic culture as a fresh-eyed graduate in 2014. My own experiences with the devastation that unintentional workplace cultures have (high stress levels among many colleagues and resulting mental health distress, including with myself) set me on a 5 year journey to learn everything I could about people development, workplace wellbeing, the mind and body connection, mental health, intergenerational collaboration and stress management. It’s been quite the journey!
Along the way I’ve learned a LOT, including:
gaining my coaching certificate through the NeuroLeadership Institute in 2016
doing a 50 hour yin yoga teacher training course (2016)
completed Coliberate’s Mental Health First Aid certificate (2017)
become an accredited Ovio Mindfulness One Facilitator, Mindful Kids Coach and Workplace Wellbeing Consultant (2017)
been accredited to facilitate Emotional Culture workshops using the Emotional Culture Deck (2019)
being certified as a NeuroLinguistic Programming practitioner and certified Life Coach through WILD Success (2019)
completed 30 hours of Somatic Stress Release: Foundations course (2020)
You can learn more about the intentional study and path I’ve followed over the last 5 years since leaving law on my LinkedIn page. It’s also where I post a lot of content :)
