Life Coach, Facilitator & Wellness Consultant (2025)

12/11/2024

This is how I’ve been decompressing lately! 🧩

Any guesses on what I’m building?

Working on a puzzle has been great for anytime I need to unwind, take a break, or if I’m waiting for dinner to be ready−it’s given me something to do that doesn’t involve a screen!

I’ve set it up on our dining table, so it’s easily accessible and it’s funny, but taking a moment to find one or two pieces in between meetings or in the middle of the day fills me with a little sense of accomplishment.

✅ Dopamine hit - check!

It’s also helping me build patience, because let’s be honest, a 1000 piece puzzle requires some serious patience (and countless neck stretches from looking down so much). 😆

Any other puzzle builders out there?
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23/09/2023

What is it about creating something that is so rewarding?

Over the past year I have made an effort to create more - with my hands.

I started with a sculpting class.
Then I began to draw more. Then I started colouring in my drawings.

And today, I spent 3.5 hours in a ceramic workshop.

Like with anything in life, we can often focus on the destination instead of enjoying the ride.

And there is nothing like a ceramics class to remind you that the process [the journey] often matters more than where you’re heading.

It’s the people you meet along the way.

It’s the lessons you learn.

The pivots you make.

The cracks that show you what needs mending.

It's the moments that show you what you are capable of.

I watched as I created (and painted) a bowl and then, a plate. Me?! What!

⬇️⬇️⬇️
I realise the reward is in the process…if you choose to enjoy it.

There were moments when I had my bowl turned upside down and it felt like all I did for 30 minutes was fix its cracks.

I felt the need to rush this part of the process. But this was actually a great moment for me.
I was able to observe myself in that moment and realise this is showing up in a few other areas of my life right now.

The process of creating has given me so much to reflect on and the more I do it the more I realise it’s one of the best ways I practice self-care.

It takes me out of my head.
It gives me a way to express and take stock of whatever is happening in my life in that moment.

____

Thank you to .es for the most incredible experience and for creating a space where art and connection can meet! ❤️

15/05/2023

My goal this past weekend? REST.
If I’m honest, finding peace in a bustling city like Madrid can be a little challenging for me at times.
But that’s why when we chose to move here I knew I needed to live close to nature. So, we chose a neighbourhood where I could access a little spot of peace as often as possible.

I’m an early bird 🐦 which is great for a city like Madrid where most shops only open at 9am haha!

So, if I’m looking for peace I usually head out to the El Retiro before the rush with Gino (our peke 🐾 ) not far behind.

Did you find peace this weekend, too?

26/03/2023

It’s amazing how a place you weren’t born in can feel like home. 🇸🇪
Before moving to Spain I lived in Stockholm for almost 5 years.

I would walk around this lake everyday when we lived here - a habit that began during Covid. Now, every time I visit, I make my way here and I reflect.

This place means so much to me!
It’s where I connected to nature, learned that “there is no such thing as bad weather, just bad clothing” and where I grew so much as a person.
It’s where I found my passion and it’s where I started my business.

I have memories of walking around here trying to ground myself before my first ever coaching session, my first ever wellness seminar…so many firsts!

As I kick off my time in Stockholm I feel incredibly grateful to be here, and for all the people I’m about to connect with over the coming week. 🙏🏼

20/03/2023

Question: What would your day look like if you deleted your social media apps and turned off your TV? Just for a day.

That’s what we did on Saturday.

It wasn’t our first but I hadn’t taken a break from my screens or social media in a while.

My biggest insight?
Rest and restoration is this: slowing down. Slowing down is switching off.
And for me, switching off literally means turning away from my screens for a day.

The first hour or two is hard.

But, eventually you find yourself getting lost in activities you really enjoy.
And if you don’t know what they are you find them.

For me that’s walking in nature, drawing, playing Rumicub, cooking and listening to music (that’s the only thing we used a screen for).

Did I have moments where I was a little bored? Yes! And that’s okay! Refer to my last post for why that’s okay ✨

What would your day look like if you took a break from your apps and your TV? What would you do and how would you relax?

I know the week has just begun but would you join me on our next one? 😊

06/03/2023

No, you can’t do it all!

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25/02/2023

I need to do this more often.
You know, things that energise me.
Things that fill my cup (literally and figuratively)! 🍵

We forget how small things matter too. If we’re lucky, we have hours of time but sometimes we get micro-moments and that counts too!

So, here’s a little weekend reminder to take some time to do something that energises you.

⁉️Ask yourself what you need from this weekend and find ways that you can get it (and/or, ask for help so you can get a micro-moment).

15/12/2022

Can connection help us manage our stress? How can we become better communicators, especially during times of stress?

I had the opportunity (and pleasure) of hosting a workshop for the team at Spotify Germany 🇩🇪 last week, where we explored this topic a little more.

Thanks to everyone who started their Wednesday morning with me. ☀️

One of the patterns we explored was how we behave (as individuals) during high-stress periods. A common theme I see with so many people in tech is the tendency to "do it alone" - to turn away from connection.
And, as more tech companies embrace hybrid and remote business models, this topic felt very relevant and necessary.

Thanks to the Heart & Soul team for having me!
I loved hosting this session and connecting with you all!

11/11/2022

When was the last time you were a beginner at something? 😬

There is so much we can learn when we view situations or challenges like it's the first time we've seen or experienced them.

When we're new at something, we are choosing to:

👩🏻‍🎓Be taught
😅Work through all the emotions and frustrations that show up while we are learning
✏️Be open to failing time and time again
🤲🏼Be willing to ask for help

The last time I was a beginner at something was during art class last week. 🎨

These little lessons showed up in a bunch of ways:

✍️When I noticed a hint of impatience in my attempts to draw an elbow, haha, damn, it's hard.

🇪🇸Or when I felt out of my comfort zone because the class and the mingling were in Spanish (still learning).

🙋🏻‍♀️Or when I had to get comfortable asking for help and clarification more than once - because a. first art class (ever) and b. Spanish art jargon haha so grateful for a very helpful teacher who also spoke a little English and was super patient with me.

These lessons were a great reminder.

Whatever shows up when we are trying something new is probably showing up in other areas of our lives.

I have been actively working on being more patient and asking for help for a while.
These patterns run deeeeep.

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❓What shows up for you when you try something new? Can you relate to any of these❓

27/09/2022

This is Lake Como.
Thank you Italy for a week of redefining what balance means to me. 💚

Finding balance over the last few years has felt like a constant question for me.
What is it? Who am I without it? How am I with it?

Ultimately the definition of balance for me seems to change from time to time.
A lot of the time it’s dependent on how I feel - my body is my greatest teacher.
Sometimes it depends on what’s more important in that moment.

The pursuit is always there. We just have to be willing to question ourselves - often.

Am I prioritising the right things right now?

Not everything is important.
Finding balance is finding the time to ask that question, often!

11/08/2022

Anyone whose asked me lately “how you doing, Lucia?” will know that this sums up how I’ve been approaching life lately.
So when I saw this post by Lisa Buscomb] I had to share (thank you btw)! ❤️

Feeling.
Allowing life to flow.

Moving countries (again) and following our dreams has not easy.
I miss the familiarity of Sweden, a home we created for almost 5 years.
I miss my family back home in South Africa.
I miss connecting (in-person) with the people I’ve built relationships with over the years.

And it’s okay!
It’s okay that s**t feels hard right now.
It’s okay if life isn’t always happy, joyful and exciting.

I’ve worked hard to build compassion and acceptance for every difficult emotion (we also don’t talk about how vulnerable it is to feel joy).

Its okay to live into the adventure I’ve chosen - to be proud, afraid, sad, lovely, joyful, grateful and everything in between because it makes me human and it also makes me honest.

Anyway! I’ll leave this here in hopes that Lisa Buscomb] inspires you to reflect on what life is for you right now.

01/07/2022

What is the habit that holds it all together for you? You know, that one habit keeping all the other good habits in check.

What's the thing you do (or have done in the past) that impacts how the rest of your day unfolds?🧐

I took some time to reflect on this recently, and here's why.

Today marks a month since we landed back in Madrid. 🇪🇸
This is our 3rd move and country in 10 months: we've moved from Stockholm → Madrid → Lisbon → Madrid - even typing that feels unreal!

And although we have chosen to settle now and have secured a long-term rental (YAY), moving is hard. 🧳

It's been tough to maintain a routine - those habits I spoke of at the beginning of this post.
My routine is a VERY important piece to me living well with my autoimmune disease.
The need to shift and adapt so often in a short time has been one of the most overwhelming parts of our move.

So, back to the question:

Tell me: What is the habit that holds it all together for you?

For me, two things hold it all together (after my morning coffee), and they are:

1️⃣Meditating first thing (not later) AND
2️⃣Zero scrolling for at least an hour of waking up if I can.

These two things, however simple they may seem, hold it ALL together for me.

Without these two habits, the rest of my good habits gradually begin to change.

The change is slow, but I feel it. 🐢

This simple reflection has given me so much insight. Since I've refocused on getting back to just those two things the other habits have slowly become easier again.

Often my clients come to me with these dilemmas, too, and peeling back those layers is helpful. 🧅

➡️Adjusting our thinking from “hey I’ve completely stopped taking care of myself” to “what’s the one thing I can do consistently that gives me the momentum I need to adopt other changes again”. ⬅️

What do you think?

22/06/2022

This is why working through your fears with a coach is so powerful!

What is the treasure you seek? That thing that will light you the f up?! 🔥

What’s the real reason you are choosing not to speak up in meetings?
What’s beneath that fear?
Is it a pattern that shows up when something means a lot to you, or perhaps it’s more about being seen?

This is the ground work to doing the s**t that matters to us! This is the deep stuff.
Without it, we just keep showing up only in situations that are within our comfort zone.

**tthatmatters

15/06/2022

This is my office for the day - a great co-working space in the heart of Madrid. 💚
Yes, we have moved back here (more on that soon).

Tell me, what's the most challenging part for you about working remotely or mostly solo?? ❓

One of the hardest parts for me about being a solo entrepreneur is the lack of in-person social connection.
If you know me, you'll know that I love connecting with people, and I find it energising (mostly 😉)!

But, since leaving the tech/app world, where company culture is something most companies invest heavily in, I've had to find a way to create that for myself. 🌱

I've had to ask myself ❓what energises me, and I've had to find ways to adapt to what I need at different phases of this journey.

Like:
I'm launching a new project - I need creativity and energy for sure!
Or:
Writing a new article - I need creativity and a peaceful environment!

Running a business requires you to stay creative, motivated and energised about your WHY. 🚀
I realised that my environment is a big driver of this for me.

And because I'm someone who is tuned in to the energy around me quite deeply, my environment and who I surround myself with matter!

If you have the access and opportunity to change up your environment, I encourage you to ask yourself what you need right now?

If it's energy and creativity you need, what energises you in your work environment?❓

For me, nothing beats the sound of creativity.
You know…
The smell and sound of espresso dripping into a cup.
The chatter of people brainstorming or working through a common challenge.
Then, the option to tune it all out with my earphones when I need some quiet time.

13/06/2022

Here’s to trying things.
To risking it going wrong because you trust they’ll go right, eventually.

Here’s to being yourself even if it feels scary to be.
To putting yourself out there.

Here’s to living and learning.

Here’s to the small moments that are actually the big ones.

Here’s to exploring your uniqueness.
To being brave when you don’t know what you’ll find.
To being afraid but doing it anyway.

Here’s to you! ❤️
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25/05/2022

This is our dog Gino, who reminds me to 🐾stay curious🐾 every day by literally stopping to smell and notice every.single.thing during our walks!

I don't think we get curious enough about ourselves...

Our patterns of behaviour.

What makes certain situations easier than others.

What energises us and WHY. ⚡️
What drains us and WHY. 😴

I encourage and try to facilitate curiosity in my one-on-one coaching sessions and my workshops with teams because I don't think we get curious enough about ourselves.

I also think that ❤️compassionate curiosity❤️ is at the heart of connecting with ourselves and others...

Curiosity also requires awareness and a big dose of courage because there are times when we don't really like what we find.

BUT more importantly, it requires compassion:

Compassion for ourselves as we discover. 🔑
Compassion for ourselves as we reflect on our humanness.🫀

And eventually, this helps us become more compassionate with others too.

But, it all begins with you!

20/05/2022

After finishing my yoga practice this morning, I stumbled across these words on my walk back home.

I've walked these steps countless times before but never noticed them (thank you, beautiful human, for the reminder - whoever you are 💚).

It stopped me in my tracks because I had just completed a yoga practice called 'PAUSE', and I had intentionally chosen to take it real easy this morning.

With another move coming up soon, things have felt both exciting and overwhelming, and I could tell that my mind and body needed to have a slower start to the day, so I listened.

The PAUSE is so important.

Often when life gets intense and our days are filled with back to back meetings and tasks, we forget the pause.

This is why I always get clear on your unique stress signals during our .

My cue is I rush at everything…I haven't even finished my last sip of coffee, and I am already onto the next thing. 🏃🏻‍♀️

When I notice that happening, that's my signal - "okay, hey, let's pause for a moment here to check-in!"

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As you close off this week, I hope you take a moment to pause.

Sit and consider what you need as you gear up for the weekend:

💤 If it's rest - what can you do that will rejuvenate you?
🫀 If it's connection - who might you connect with that energises you?

Pausing to consider these things is .

29/03/2022

Spring is in the air 🌼 (for those on this side of the world). What if we Spring cleaned our priorities instead of only our homes?
🧼🧹

I recently shared how the word “Priority” remained singular for 500 years before humanity decided “Priorities” were possible (you can check my post history to read more on that).

So, what if we take the time to think about what we choose to prioritise as we step into this new season? ✅

What does this mean for me?

For me, it’s focusing on what energises me - the people I surround myself with, beach walks, the work projects I undertake and the things I add to my to-do list.

It’s doing "less but better" 💥 instead of a million things half-heartedly which allows me to prioritise my well-being over doing more and more.

The word ‘heart’ ❤️is important here because my passion fuels my creativity and everything I do.

What about you? 🔽

If prioritising is a challenge for you - let's change that. 💬 Book a free intro session with me in the link in my bio!

Life Coach, Facilitator & Wellness Consultant