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Julie Leonard Life Coach

Helping you live to your full potential.

Create a Natural First Aid Kit for Summer

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Summer is here! And along with sunshine, longer days and more energy come insects, heat and pollen. Essential oils are wonderful natural healers and I’d love to share with you what’s in my Natural Summer First Aid Kit.

Natural First Aid Kit for Summer

Here in Munich, a regular question is how to repel ticks. We want to enjoy being outdoors but I know many of you moms are worried about ticks and Lyme Disease. From all my research, the best oil is Rose Geranium (specifically Pelargonium Capitatum x Radens). It has to be this particular one and not the common Rose Geranium (Pelargonium Graveolens). It’s not readily available here but I have sourced some from the US (feel free to contact me to buy some). Placing 1 drop on your wrists and ankles will repel the ticks. On babies and young children, please dilute in a carrier oil first (1 drop per 10mls sweet almond oil). You can even put a drop on your dog too!

If like me you attract mosquitos then the essential oils of  Lemon Eucalyptus, Tea Tree, Lavender, Thyme and Citronella are excellent not just against mosquitos but most other insects too. Citronella is a cheap and effective insect repellent. Add some to an oil burner to keep those insects away. Also Lemon Eucalyptus has been proven to be effective too and is recommended by The Environmental Protection Agency (EPA) as a natural bio-pesticide repellent.

Natural First Aid Kit for Summer

But if you do get some bites and stings apply Lavender or Tea Tree to reduce pain, swelling and redness. These are the only 2 that you can apply directly to the bite or sting.

From February until September I really suffer badly from hayfever. Eucalyptus, Chamomile and  Lemon essential oils used in a  dry inhalation, massage or nose balm will help ease your suffering. My symptoms are greatly reduced by using my Hayfever Balm.

And it’s easy to get too much sun sometimes. I use Lavender and Chamomile essential oils to soothe any hot skin or sunburn. Add a few drops of both to some fragrance free lotion (15 drops in total to 50mls lotion) and apply. It instantly calms and smells beautiful.

Natural First Aid Kit for Summer

Lavender, Tea tree, Chamomile, Citronella, Rose Geranium, Eucalyptus and Lemon Eucalyptus

And finally, please remember that some essential oils are photosensitive so don’t apply them before sunbathing. Avoid Bergamot, citrus oils: Orange, Grapefruit, Lemon, Lime, etc and  Verbena.

It’s so easy to create your own natural summer first aid kit. Or I’d be most happy to make one for you. I never go on holiday without mine! Have a wonderful  summer!

This article originally featured in the Munich Über Moms July 17 newsletter.

Natural Insect Repellent – Eco Friendly Living

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With our summer holidays coming up soon, I have been looking into making my own natural insect repellent. There are some essential oils that are proven to be effective against bugs and bites.

Natural Insect Repellent

Unfortunately, mosquitos love the taste of me and therefore I want an effective repellent so that I don’t end up with large itchy bites that spoil my enjoyment of the sunshine.  I will be diffusing Citronella essential oil to keep the insects away as well as mixing it with Lemon Eucalyptus to make a natural bug spray. If you don’t have either of those, Lavender and Tea Tree are also good insect repellents.

I have also been sourcing from the US a particular essential oil – Rose Geranium (Pelargonium Capitatum x Radens) known to be an effective tick repellent. Not only are ticks hard to remove they also carry Lyme disease. 1 drop on your ankles and wrists will keep them away. You can order yours here.

And finally, I will be packing my Lavender and Tea Tree oils just in case I do need to treat any bites.

Goal Setting – A Goal Without A Plan Is Just A Wish

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Five years ago this month I met my partner at a wedding in Romania. I was living in Scotland and he was living in Munich. A year and a half later I moved to my new life in Munich. I had never lived anywhere else. In the first year I was here, I studied German, created a social network, got my Diploma in Coaching, launched my business and was pregnant with our son. Everything I had wanted. When I went back home to Scotland for a visit at Christmas at the end of the year, people told me over and over again how lucky I was. But really, it wasn’t luck, it was having clear goals and an action plan.

How many times have you made New Year resolutions only for them to not come to fruition?  Without a clear goal or a specific plan they remain just wishes.

Goal Setting

I’d love to share with you my techniques for goal setting and making things happen in my new workshop.

Turn Your Dreams Into Reality

• Want to find out how to set and achieve your goals?
• Want to know how to make them a happen?
• Want time and space to sit down and focus on what you want?

Then join me for my Goal Setting Workshop.

In this 2 hour course we will mainly be working on setting goals but we will also cover:
• Blocks to Goal Setting
• My Top 3 Tips for Successful Goal Setting
• Creating a Positive Mindset
• Balancing Your Wheel of Life – It’s colouring Time!
• My Key Questions to Unlock the Answers
• Ready, Steady, Goal!

When: Saturday 24th June 2017 10am-12pm
Where: Westend English, Heimeranstr 62
Cost: 25 euros

Places Limited to 12 women.

Book now easily via Paypal: PayPal.Me/potentia

How Bragging About Yourself Can Boost Your Confidence!

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Most of us don’t like to talk about how great we are, even less so if we are feeling low on confidence. So, have you ever thought of making a brag book to help you boost your Confidence!?

I am a very visual person so I like the idea of something I can look at and touch and its a self-confidence tool I often suggest to my clients.

Boost Your Confidence - brag Book

Originally used as a way to create a portfolio to take to job interviews, you can now also use the idea to create a book where you can collect all the amazing things about you. It’s a wonderful way to gather together achievements, successes, awards and things people have said to you all in one place.

It’s simple and easy to do and very effective:

  • Find yourself a nice notebook or folder
  • Think about the achievements, big and small, in your life
  • Print off emails of nice things people have said to you
  • Put in letters, postcards or notes that say something special about you
  • Write in compliments people have given you
  • Add anything else you fancy

The Brag Book works in two ways. Firstly, the process of collecting all of these nice things about you will help boost your confidence. And secondly, whenever you are feeling low in confidence you have your visual brag book to look at and remind you of how great you are!

I find my brag book helps me stay confident and positive both personally and professionally and its a lot of fun to do. Plus, its nice to spend some time being creative.

So why not give it a go!

10 Tips That Will Improve Your Relationship With Your Mother-In-Law

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As a Life Coach, my clients regularly raise issues about their Mother-In-Law, seeking ways to deal with a difficult relationship.

No matter what state your relationship with your Mother-In-Law is in, it is important to make an effort to improve it. She is very important to your partner and therefore needs to be to you as well. And when there is family harmony there will be long term benefits.

Improve Your Relationship With Your Mother-In-Law:

TEN TIPS THAT WILL IMPROVE YOUR RELATIONSHIP WITH YOUR MOTHER-IN-LAW

1.Set boundaries. No screen time? No sweets before meals? Want only healthy meals for your child? Agree with your partner and be united about what is ok and what isn’t. And stick to them.

2.Be a team. Talk to your partner and agree on what is right for you both. Don’t keep putting him in the middle and making him choose between you and his mother. Or put him in the impossible situation of trying to please you both.

3.Separate the issue from the person. Be clear on what exactly it is that is bothering you and separate that from your Mother-In-Law. Eg is how she talks to you disrespectful? Is she not giving you your place in your home? Is her advice unwanted? Focus on the behaviour and not the person.

4.Remember your childhood. This one helped me a lot with my relationship with my Mother-in-Law. I loved being at my grandparents – we got to eat food we didn’t get at home, watch tv we weren’t allowed to watch, got presents and pocket money and stayed up past our bed time. It was so much fun. Pick your battles, stick to the important boundaries but let go of the rest and let her spoil your kids a bit. That’s what grandparents do.

5.Put yourself in her shoes. Take time to understand her. Learn about her culture, her societies norms and values, her upbringing, her current situation and see her for the individual she is.

6.Focus on the positives. On call babysitter. Great cook. Kids adore her. She raised the person you fell in love with………

7.Be mindful. Stay calm and focussed by being more in the moment and not ruminating over things that are bothering you.

8.Accept her love language. You want her to watch the kids for an hour. She wants to clean your apartment. You can’t make her who you want her to be. Accept how she shows love and how she wants to help you.

9.Breathe! When you need to, take a moment and breathe.

10.Be kind. Be mature, treat her the way you wish to be treated and be nice. Even if it means biting your tongue sometimes!

And finally, just because you fell in love with your partner doesn’t automatically mean you will love all of his family too. Remember that this is your home and your family and you can set the rules and the boundaries whilst being respectful and kind.

This article originally appeared in the May edition of the Über Moms Munich Newsletter.

Green & Tidy – 6 Tips for Green De-cluttering

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Saturday was Earth Day and so in the spirit of helping the planet my 6 Green and Tidy Tips will guide you how to de-clutter, be green and reduce your carbon footprint.
​1.Donate or Give Away– ‘One man’s junk is another man’s treasure’. So much that we no longer need will be of use to someone else. Don’t just dump stuff, donate to charity or give it away for free. There are tons of sites for this such as Items for Sale, Ebay Kleinanzeigen, Quoka.de.
 
2.Upcycle – My favourite! Very rarely have I encouraged a client to clear out and then buy new stuff. There is so much we can do with what we already have. That favourite mug with the broken handle can become a desk tidy,Pintrest your old coffee table, turn colanders unto plant pots…..Find inspiration here.
 
3.Reappropriate– Sometimes when working with a client we find that we need some plastic storage tubs or a few folders but most of the  time there is already plenty of storage already at hand. Reuse what you already have. Shoe boxes make great storage boxes, old tupperware holds those small hardware items such as fuses and batteries and we all have a wicker basket or two that are handy for keys. So look at what you already have and get creative!
 
4. Commit To Not Purchasing Anything For Earth Month– When you make a deliberate choice to declutter and live a more minimalist lifestyle you realise that you already have all that you need. Make a conscious choice not to purchase anything for the month of April in support of Earth Month.
 
5.Conscious Consumerism– Then when you do need to buy anything, choose wisely. Consider where and how something is made, how far it has travelled, the cost to the environment from its production. Where you can, shop locally, shop sustainably and shop small business. Within Über Moms are many talented women making beautiful and special products far nicer and  more unique than anything mass produced.
 
6.No Presents Please– A huge amount of our clutter comes from what other people give us. Reduce the amount of stuff from other people by asking for something specific you need or simply for an experience or to donate to a cause close to your heart. This year for my little one’s birthday we are  asking family for actual things he needs and have asked friends for playdates and fun activities together. At 2, he already has so much stuff and a fun couple of hours with a buddy makes him far happier than another toy.
 
So think green and declutter. When we consciously live a more minimalist lifestyle we realise our happiness isn’t tied to buying more stuff, we don’t need a bigger house because we have enough space and we already have all that we need. And all of this helps our planet and reduces our footprint. 

An Expat Moms Guide to Culture Shock

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It’s not easy moving to a new city,  new country or even a new continent. Three years ago, after only ever living in Scotland, I gave up my career, my home, my friends and family and followed love to Munich.
 
Not only did I have to adjust to living with someone I had only ever spent a maximum of 2 weeks with, I also had to deal with a whole new culture.
 
At first it was fun, an adventure, an exciting new start. I wasn’t working, I was a student again going to my German classes and going out to lots of Internations events.

​But after a few months reality kicked in and life in a new country became harder – the language barrier, driving on the ‘wrong’ side of the road, shopping, phone calls, appointments. Everyday things were so much more difficult and a simple run to the supermarket would leave me exhausted!

I had been prepared for culture shock. I had made friends, had places to go, I was learning German but there was a point where everything felt difficult, unfamiliar and at times lonely.
 
Three years on and I still have my moments (and my German is still basic) but overall I am  happy to live here and I have worked hard to build my life here. So here are my top tips for all you expat moms on dealing with culture shock.
 
1.Find Your Tribe – join groups, go on mom/girl dates and connect with people in the same situation as you.
 
2.Make Time for ‘Me Time’ – Most of us don’t have close family and friends here to help us out so its extra important to negotiate and prioritise some time for you. It might be a cup of tea and a book, your favourite show on Netflix, pursuing a hobby or having a night out. At the very least find a few minutes every day just for you.

3.Learn a Little Deutsch – Just about everybody speaks English in Munich but we can feel more comfortable and part of German culture if we can speak and understand a few phrases.

​4.Go Out – Particularly if you are shy, this is a hard one to do. But push yourself out of your comfort zone and meet people. Join a mommtisch, an event or just strike up a conversation in the spielplatz.

5.Volunteer – There are plenty of opportunities to do something that gives you a purpose and a sense of worth.
 
6.Focus on the Positives – It is easy to get sucked in to focusing on the things that are different, annoying or strange in a  new place. But make an effort to look for and acknowledge the good and great things that are around you each day.
 
7.Don’t Live in Limbo – Sometimes we know that we will only be in this city for 1 or 2 years and for some the main thought may be counting down the days until you return home. Living in limbo  only decreases our happiness and means we miss out on lots of good stuff. Make the most of your German Experience however long you stay.
 
8.Do Things You Enjoy– Pursue the hobbies and interests you enjoyed back home. There are all sorts of groups in Meetup and similar sites. Or use this time try something new.
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9.If You Can’t Find It, Create It – Can’t find a local stitch ‘n’ bitch, an Outlander appreciation society or a cool book group? Set up your own. I can guarantee if you are looking for it, others are too. Set up and connect with other like-minded women.
 
10.Ask for Help – And if you are really struggling, find some professional help for support and motivation. There are Life Coaches like me who understand the challenges of expat life and can support you to identify the changes you desire in your life and help you make those goals a reality.
 
For further advice and support email me at  julie@potentiacentre.com

3 Tips for Managing Conflict

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​As a Life Coach, people frequently tell me about problems they have with someone and ask me  how to deal with it. The fact is where there are people there is conflict. It’s a part of life. Conflict arises wherever there are interactions – at work, with friends, between partners, within families.
 
And most of us don’t like any kind of conflict and therefore don’t handle it well.  Many want to avoid it or deny it is there which doesn’t make it go away but instead creates more possible conflict. Sometimes people try to resolve it using power to win at the others expense. Or people subtly manipulate the other person to get what they want.
This is because we often fear conflict and see it as negative. But I would like to suggest that in fact, when handled well, conflict can be seen as an opportunity for mutual growth, the strengthening of a relationship and to  bring closeness and respect.
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I haven’t always handled difficult situations well in the past (and I’m still working on it) but let me share with you my 3 useful strategies for coping with and resolving conflict:
​
1.Take a Mindful Moment – pause, breathe and don’t immediately react. Take the heat out of the moment, create some distance between the situation and your emotions and take time to listen to how you feel and gather your thoughts.
 
2.Be more kind – see the situation from the other person’s perspective. Be empathic to the other person and let them know that they have been heard.
 
3.Use ‘I’ statements – talk to the person about how you feel and own your feelings. It reduces the chance of the other person becoming defensive.
  
Julie is hosting ‘Managing Conflict – 5 Communication Techniques for Successful Resolution’ on 21st March. Email for more info julie@potentiacentre.com
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