Coaching, workshops & retreats for people + workplaces wanting to make change & impact in their life
08/02/2026
This is a fun AI trend (note: could be a fun activity for a team meeting!) - "Create a caricature of me and my job, based on everything you know about me"
I asked ChatGPT to create 2 versions of this using two different images as my work varies depending on the month and season.
There's nuances missing and I believe it's 'over-perfected' my appearance BUT I do like that it blends my approach to work:
combining research-backed organisational psychology and neuroscience insights into leadership, team development and coaching with the 'heart' / human skills / empathy / emotional intelligence needed to embed the learning and desired change.
If you've done this trend, what caricature did ChatGPT create of you?
04/02/2026
One of my mantras / sayings that helps me on the days (or weeks) where nothing is going to plan and my energy is low is: Get up, Dress up & Show up... Every Day... no matter what that looks like. Note: this isn't in a Kim Kardashian "no one wants to work anymore" way 😅... [more below]
Get up, dress up & show up means something different each season / week / day.
It takes into reality that sometimes that looks like getting dressed up, heading into the city for meetings or facilitating a workshop (or, more likely, online these days) and being the 'sparkly energy' version of me...
and sometimes it looks like getting out of bed, showering, putting on comfy clothes and going for a walk around the block before returning inside and reading a book / doing a paint-by-numbers / calling a friend or cuddling the cat.
This is something that I believe is missing in the online world that showcases 'my daily grind', 'follow me for my 4am morning routine' and hustle culture.
From knowing some of these people, they're not all happy and many are a few weeks away from burnout. Then, there are the rare cases of people who actually can survive on 3-5 hours of sleep (note: it's a very small percentage of people according to the data).. Note: they're the exception, not the rule.
So, if you've raced into 2026 and already feeling tired or that you need a break... why not allow yourself that?
In Aotearoa New Zealand we've got a 3 day weekend coming up and I'm planning on giving myself the rest my body and mind are craving. Part time work and part time study mean that my brain feels like it's kicked back into overdrive and I'm definitely feeling some mental fatigue already.
Kind reminder: we can be tired or fatigued for different reasons (e.g. mentally tired, emotionally tired, physically tired or for another reason). Give yourself permission to rest when you need it :)
P.s. I'll link a TED talk below that talks about the different types of energy and the different types of rest we need to replenish these. I'll also put a link below to my resource library that contains free resources around 'My Energy Audit' and 'The 7 Types of Rest' :)
04/02/2026
🎁 The Intentional Generations February newsletter has hit mailboxes today & includes a surprise free downloadable resource for subscribers :)
This newsletter's theme is about 'recalibration'.
i.e. just like planes flying in the sky, we also need to check in with how we're doing and course correct on a regular basis ✈️.
In the newsletter I've included:
❓ some of my favourite reflection questions
🎁 a free downloadable resource to help with reflecting on satisfaction or balance with the important areas in one's life
✍ an article about the benefits of journalling
💡 a link to our 2026 workplace workshops, webinars and programmes
📣 Interested in receiving updates like this? I'll put a link to subscribe to the newsletter in the comments below :)
22/01/2026
Here's the number 1 habit that is recommended by counsellors I know that helps create a sense of structure and healthy coping during times of uncertainty and anxiety -
Ritual.
Recommendation: have 1 ritual everyday that you do when you're in a time of uncertainty, anxiety or transition that creates a sense of certainty.
Doing this in the morning to get a sense that the day has 'started' is also really healthy.
Even better? If it's out of the house and 'in community', i.e. around other people.
Examples:
💡 Going for a walk outside (over time you see familiar people out walking & get to befriend them / their dogs)
💡 Going to your favourite local cafe and taking some time to set your priorities for the day, do some journalling or learn something
💡 Go to your local gym and do some form of movement that is enjoyable for you
💡 Connect with a loved one over the phone or an accountability buddy who's in a similar situation to you and talk about how each of you are doing, what your goals for the day are and what you feel challenged by
I'm doing this everyday too since the year started - moving my body and then going to my favourite local cafe to do some strategic tasks and writing amongst the energy and noise of other people.
Honesty, I fluctuate from feeling optimistic about the year ahead to being confronted by the uncertainties, weather events and news headlines. My heart goes out to everyone impacted by the heavy rain we've experienced over the last week(s)!
Having a ritual of movement -> being in community & 'getting my thoughts in order' has helped with the fluctuating thoughts and emotions I've experienced about the start of this year.
The bonus? Getting to bump into lovely and intelligent locals like Steph Richardson while doing it!
I'm curious: do you incorporate ritual(s) into your daily life? And, how do they help you?
18/01/2026
On Sunday we held our first Quarterly Planning and Connection session for alumni of the RYLA Oceania Elevate programme. This was a really special event as we're also celebrating passing a milestone of now having over 100 alumni of this leadership retreat programme :)
Ben MacNevin did an excellent job of facilitating the session as always, with great engagement from participants, celebrating different achievements together and sharing challenges and insights. Huge kudos to Rebecca Fry for her vision for these sessions and the trust she has in the team :)
Ben asked me to share some reflections that might help participants when they reflected on their Wheel of Life and goals.
This is what I shared:
When we reflect on 'where we are at in life' (e.g. using the Wheel of Life tool) it can create different reactions within each of us. For some of us we may be feeling relieved or that the balance is how we'd like it to be. For many, it may be confronting, challenging or provoke big emotions (particularly after a challenging 2025).
No matter how you're thinking or feeling about where you're at in life / how you think you're doing, have self compassion.
Most people think of self-compassion as soft and gentle, but self-compassion has two sides to it, as defined by Dr Kristin Neff's research. Self compassion can be fierce as well as tender.
The tender self compassion: this is the self compassion that's helpful when we're in a challenging period of time and maybe we only have capacity for getting through each day or week. It's treating ourselves with gentleness, soothing ourselves during a difficult chapter and allowing ourselves the grace and space for caring for ourselves and our loved ones. It's the self compassion that says "today it's okay to have some time to be like a potato or to have a duvet day, then tomorrow I'm going to take one small step towards my intentions or goals".
Then, there's fierce self compassion, like a "mama bear" defending her cubs. This is the self compassion that involves keeping promises to ourself, doing the 'nice' or 'kind' action rather than the easy action and taking action in alignment with who we are and our needs. It involves self-advocacy, setting boundaries and taking wise action. It's the self compassion that says "yes, bed is really comfortable right now yet I'll feel so proud of myself once I keep the promise to myself of going to that exercise class".
Both of these are vital for balance, with tenderness providing comfort and fierceness offering motivation to meet needs and stand up for ourselves, preventing complacency or aggression.
No matter how this year has started off, what type of self compassion do you need to give to yourself (or others) today?
p.s. Image is from Kristin Neff's website:https://self-compassion.org/wp-content/uploads/2021/06/KN_SYW_Fierce-map.pdf
14/01/2026
Celebrating: one of the programmes I help to co-facilitate as a volunteer alongside the incredible Rebecca Fry, Benjamin MacNevin & Parris Smith (Rotary Youth Leadership Awards RYLA Oceania Elevate programme) has been recognised for its impact and featured in the Rotary International Rotary Downunder magazine! We're on pages 34 - 40 🙂
'Elevate' is an intentionally designed leadership retreat for emerging and established leaders across Australia and New Zealand. Last year we had 35 leaders between the ages of 23-43 attend the 4 day programme in Sydney!
Learn more about this wonderful and high-value programme at the links in the comments below 🙂
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 :)
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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 :)
