How To Get Fitter In 7 Days – Guest Post

Do you want to get fitter for 2017?

So many people set a goal to improve their fitness in the New Year.

For myself, I am setting the specific goal to be able to do a full push up. I have terrible upper body strength and I really want to be stronger so that if I even am caught hanging off a cliff, I can pull myself up. And yes… I do watch WAAAY too many movies but I feel like its a very legit fear.

Indian Jones made it look so easy! Photo Credit: Radiator Heaven

The other benefit of working on my upper body strength (apart from saving my life) is that I will be stronger for my yoga practise, I will improve my fitness and it will help with my posture because I am on the computer so much. 

If you haven’t read my article, Keeping Your Health and Wellness Goals for 2017, then I highly recommend it. It gives you a step-by-step breakdown on how to plan and achieve your goals for the New Year. 

If you need some more help with the fitness goals, then enter my friend Steve Roberts from Taurus Trainer! 

Steve Roberts’ passion is helping people live their best life. He’s been in the health and fitness industry for over 15 years and as a husband and dad, understands the struggle we all face with a lack of time, knowledge, support, or money to keep our personal wellness at the top of our priority list.

Over to you Steve….

Steve Roberts from Taurus Trainer

As an Exercise Physiologist, Health Coach & owner of my own Health Coaching business – Taurus Trainer, I am often asked questions like “How long does it take to get fit”? or “How long does it take to lose a beer gut” or “tone up”?

Well, how long is a piece of string? It’s as-long-as you make it and if you are like most people, you want to get it done as fast and with as little pain as possible. I can tell you that it can take as little as changing from sugar to no sugar in your coffee. It can be from exchanging a Diet coke, to a coconut water.

For exercise, you can go for a simple 10-minute walk to loosen up after sitting at your desk all day. You can even do some light stretches or push ups while you wait for the bus or your morning coffee to brew. Small incremental changes to your behaviors yield the aesthetic results which are the main benefit of getting fitter.

However, it does help when you look in the mirror and are satisfied with the results of hard work and commitment. The only thing that stands in the way of you feeling lighter with more energy, less weight around the belly and sexual vigor… is you! Here are four simple tips to follow to achieve greater success.

4 Tips to Get Fitter

Never Fear

There’s never a perfect moment to do something. You must create the perfect moment. There will always be a more fun and comfortable alternative to that fear of failure.

Visualize Being Fitter

Imagine a fitter version of yourself, each time that voice in your head says it’s no use or your too old.  Just see yourself being what you imagined. Block out the voice of uncertainty with the sound of your own heartbeat and burn away your self-doubt with the fire beneath your moving body and remember you are fighting for a better you!

Work Hard

Luck is for those who think that being fit or an injury free body can happen by accident. Sweat, on the other hand, is for those who make a choice – wish for it or work at it. Decide now, because destiny waits for no one.

Be the Guy or Girl who does what people say can’t be done.

Be the person who is the first to work, the last to leave and one that makes time to work on himself herself.
“Do not go where the path may lead; go instead where there is no path and leave a trail” – Ralph Waldo Emerson

About Fitter In 7 Days

Start today by getting your own FREE copy of Fitter in 7 days simply by clicking this link.

This eBook is a compilation ‘starter’s guide’ that has been produced from over 15 years training and testing.

Maybe you have a wedding coming up and want to look better with your shirt off or in a new dress. Or maybe you just want to be fitter to feel better and have more energy?

Whatever your reason, this guide is a great way to start!

This program is a simple definitive guide to getting into better shape and transforming your body in just seven days using no fancy equipment.  It contains time efficient workouts for all levels that take as little as 20 minutes. It also includes an easy to follow meal plan that balances proteins, carbohydrates and fats with rich antioxidant and anti-inflammatory nutrients to improve your performance and expedite your results.

Best of all, it takes 7 DAYS!
Take the next step by opening the link and leave your name and email address in the opt-in page to deliver this little beauty right to your inbox.

“You don’t have to be great to start, but you have to start to be great”- Zig Zagler

 

Testimonials About The Program

“This is the best program I have done in 20 years.” – Jim (51)
“The diet was delicious and you never felt like you were missing anything. – Damian (34)
“The explanations in the book, as well as the program content in a step-by-step flow, was excellent” – Ed (39)
“Fantastic program, easy to follow, easy to continue as it can be done at home – no gyms!!” – Cam (46)

 

To celebrate this new program from Steve, I want to start a challenge on my Facebook Group, Ask the Nutritionist with Olivia Louise Taylor.

I am going to do this 7 day program and I would love you all to join me! Make sure to head over to the group and I will post my pictures and comments from each day. And I invite you to do the same. Come join the tribe!

To connect with Steve, you can do so with social media. 

Website: http://www.taurustrainer.com.au/

Mail: srtaurustrainer@gmail.com

Facebook: https://www.facebook.com/TaurusTrainer

Instagram: http://instagram.com/taurustrainer

Twitter: https://twitter.com/srtaurus

Pinterest: https://au.pinterest.com/taurustrainer/

YouTube: https://www.youtube.com/channel/UCyHlRpHgg9zViw32yBBnjzQ

LinkedIn: au.linkedin.com/pub/steve-roberts/a/791/49/

Goggle+ https://plus.google.com/u/0/+TaurusTrainer

Blog: http://taurustrainer.blogspot.com.au/

 

Eating for Sleep

Confession time! I am a TERRIBLE sleeper!

So many factors effect me when it comes to getting a bit of shut-eye so when I got asked about food and sleep on Ask the Nutritionist With Olivia Louise Taylor, I knew that I had to do a blog post about it!

 

First things first… how much sleep should we be getting?

We have all heard that we need 7-8 hours of uninterrupted sleep per day, but why?

When we sleep, we are essentially giving our bodies time to relax and rebuild. In a study done in 2003, participants were monitored after having 4, 6 or 8 hours sleep per night for 14 days. After the experiment, it was found that the people who slept for only 4 or 6 hours had a dramatic difference in their memory recall, motor skills and thought processes. Sleep is also important for lowering our stress levels, which in turn helps us to regulate the hormones who control our hunger levels. Studies have found that people who do not get enough sleep, usually have a higher Body Mass Index (BMI) because their levels of ghrelin (hunger hormone) are higher.

 

And then there are the common sense reasons why we need to get more sleep… we are less grumpy, we can focus better and getting out of bed in the morning is a lot easier!

 

What foods should we be eating to get a better sleep?

This is a little about food as well as a little bit on when we should be eating it.

ONE :: Cutting Down on the Caffeine.

Caffeine isn’t just in coffee. It is also found in chocolate, many sodas and tea. If you are sensitive to caffeine, then even small amounts will effect your quality of sleep.  Ways to cut down is to limit yourself to one cup of coffee in the morning and have a cup of herbal tea before bed. Chamomile is great because it is free on caffeine and very calming.

 

TWO :: A High Carbohydrate Snack Before Bed.

Having a snack before bed can boost your serotonin levels, which are essential for having a good night’s sleep. Serotonin is the hormone that we need, but in order to produce it, we need an amino acid called tryptophan. Some foods that help with serotonin production are:

  • Eggs
  • Cheese
  • Pineapple
  • Tofu
  • Salmon
  • Nuts and Seeds
  • Turkey (no wonder we all sleep so well after Thanks Giving)

Now here is the tricky bit.. we need to combine the tryptophan rich foods with carbs in order to get the serotonin production. Some good snacks are:

  • Cheese and crackers
  • Turkey and cheese roll up
  • Small handful of walnuts
  • Banana smoothie
  • Popcorn
  • A small bowl of wholegrain cereal with milk
  • Please note: Please note that these snacks need to be small as a heavy meal can disturb sleep.

 

THREE :: Have a Regular Sleep Cycle

I know that life gets busy but having a regular time that you go to sleep and wake up makes it a lot easier to get your sleep. If you do have trouble going to bed, use your phone and set an alarm to remind you to go to bed.

 

FOUR :: Have a Bed Time Routine.

Before you go to sleep, have a routine. Dim the lights an hour before sleep, make sure your bedroom is a comfortable temperature (if it is too hot, it disturbs your sleep) and make sure to stop looking at all those electronic devices! The blue light from our iPhones has been found to decrease our levels of sleep hormone. Another important thing is having a dark room as too much light can also be distributive.

Before bed, I really like having a cup of tea and reading a book before bed, and that helps me to wind down. Meditation is also great for helping to relax before you go to sleep.

 

FIVE :: If you do Wake Up in the Night..

If you wake up and then are tossing and turning, watching the clock then get out of bed! Easier said then done but sometimes laying in bed makes it harder to get back to sleep. Once out of bed, do a calming activity to relax your mind, this can be:

  • Standing outside in the cold. Sometimes we wake up because we are too hot, so getting some cold, fresh air can cool us off and allow us to sleep again.
  • Turn on a small light and do some reading.
  • Have a warm drink. Milk and honey or camomile tea are my go-tos.
  • Have a small snack from the list above.
  • Meditate for five minutes to relax.

 

I really hope that this helps you if you are someone who struggles with sleep. If the problem does persist, make sure to talk to your doctor as it might be a more serious issue like sleep apnea.

 

Have a great week,

 

 

 

 

 

 

References

https://www.cuyamaca.edu/people/jr-jones/intro-psych/Unit_3_Homework_Assignment.pdf

http://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.0010062

http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Caffeine/Food-Sources-of-Caffeine.aspx

https://www.nia.nih.gov/health/publication/good-nights-sleep

http://www.healthline.com/health/healthy-sleep/foods-that-could-boost-your-serotonin#Salmon8 

http://www.fitnessmagazine.com/health/sleep/what-to-eat-for-better-sleep/ 

http://www.abbeyskitchen.com/nutrition-unsettling-role-sleep-and-weight-loss-are-you-gett/ 

 

 

 

Keeping Your Health and Wellness Goals for 2017

Every New Year’s people make their resolutions. To be fitter, skinner, and to exercise more. January starts out okay but by February, for most people, the resolution is merely a forgotten promise to themselves for self-improvement.

As a nutritionist, I see a lot of people whose main goal is weight loss but I am lucky enough that I can help them set sustainable goals that can be achieved. I am going to share with you some of the steps that I recommend for keeping your health and wellness goals for 2017.

Set the Goal

Weight loss is a goal but it isn’t that specific. You can easily achieve this goal by losing one pound and ta-dah! You reached your goal! When setting your goals, you want to narrow in on what you really want––why do you want to lose weight? Why do you want to get fit? Why do you want to change?

Some goals that I like to see with my clients are: to fit into that dress from two years ago (making sure that the dress size is something achievable); to be fit enough to run 5KM non-stop; and, to eat less sugar to balance moods.

Breaking Down the Goal into Bite Sized Pieces

Starting a new habit is daunting. You already have your old habits and to create new ones, it takes time. One of the easiest ways to set a new habit is to break it down into smaller pieces. For example, with weight loss, identifying why the weight was gained in the first place is crucial. As well as getting tested to see if there are any underlying medical issues that need to be considered (food allergies, PCOS, thyroid conditions).

From there, breaking your goals down can be as simple as aiming to eat five servings of veggies each day, to a weekly goal of going to the local Zumba class. Once you have mastered the first goals and they are habits that are firmly set in place, you can add the next steps.

Adding too many new habits to our lives all at once is generally the reason why most people opt out of their New Year’s resolutions.

Tracking Your Progress

You need a baseline to let you know that you are making progress: something to keep you motivated and let you know that what you are doing it working. In regards to weight loss, I recommend people taking a picture of themselves as a guide, as well as taking measurements around the waist, neck, and hips. For exercise, have a baseline test that you do once a month, which includes a number of exercises that you can test yourself on. This can be how many sit ups that you can do in a minute, or how fast you can do a 100m sprint.

Keep it Fun!

Sometimes change can seem like a lot of work and you just don’t want to do it anymore. Change is probably affecting another part of your life that you don’t like and at one stage, you are going to be wondering if it is worth it.

If you get to this stage, ask yourself: are you still having fun? What is bothering you? Is it not seeing your friends as much? Do you miss having a night out with the girls?

Then chose to have some fun! Get some friends and do an exercise class together. Sick of eating the same thing? Go out for dinner to get some inspiration on new foods. Workouts are feeling a bit flat? Try some new videos on YouTube or get out for a hike. Want to go out dancing? Then do that! Just because you want to be better for 2017, doesn’t mean that you have to give up on fun.

Don’t Take it to the Extreme

This goes hand in hand with having fun. Sometimes when setting a new goal, you want to achieve it no matter what! This might be not eating sugar, drinking alcohol, or never missing a training session. This is great, but it can get boring fast! I just want to remind you that if you have a drink with friends, you are not going back to square one. Missing one training session because you are exhausted just means that you know your limits and you want to look after yourself. Eating a piece of chocolate is so small compared to the amount of sugar that you might have consumed before.

Part of creating a sustainable health and wellness goal for 2017 is to allow for some cheat days. I always recommend the 80/20 rule. You stick to your health goals 80% of the time, but allow for that 20% flexibility. This really keeps you from going insane and wanting to give up on everything. Plan for that cheat meal once a week, and really enjoy it when you are eating it! If something unexpected comes up, just roll with it because you do have that flexibility. You don’t have beat yourself up about it. Life gets messy, you can’t plan for everything so keep the 80/20 rule in mind.

Make Sure You Have a Support System

Let the people around you know your goals for 2017 and some of them might even want to set the same goals. Have your friends to keep you accountable, but also to support you when things are a bit tough. Most importantly, have your support system to celebrate your wins because that is the best part!

 

Hope everyone’s New Year is shaping up to be a good one!

 

 

 

 

 

 

This article was first seen in the Tofino Times, January 2017 edition. 

 

The Benefits of Meditation

There are many benefits of meditation but I wasn't willing to start until I had some facts

Meditation to me, was always this state of bliss that I would never be able to reach in my life time.

I thought this because every time I sat down to “clear my mind” I would start thinking more and eventually get frustrated and do something else.

Photo Credit: Howtobehappy.guru

So when I realized this year that everything that I do is my choice back in June, meditation seemed like the natural way to train my monkey mind and improve my mental state.

 

Again, the “clearing of the mind” and “sitting still and in peace” came as a challenge to me. I was now open to change and letting the good in but, I still had a lot of angst and discomfort that I was wrestling with so just sitting and breathing to feel better was still not the best option for me.

 

Being curious (and a bit skeptical), I decided to start researching the benefits of meditation as incentive for me to do it. I wanted some legitimate scientific proof instead of the airy-fairy answer that it will simply just change my life.

 

Google the benefits of meditation and the amount of information is mind boggling! Firstly, there are at least 23 different ways to meditate and then there are literally millions of articles about it.

“OK… so there must be something good about it… that’s a good way to start.”

Photo Credit: Askideas.com

The Benefits of Meditation

Super Brain

Meditation can strengthen your brain! You know how you lift weights to strengthen your muscles? Well meditation is like weight lifting for your noggin’ except less sweaty.

How it works:  Meditation makes the pre-frontal cortex thicker as well as increasing the amount of grey matter.This increases concentration, as well as better thought and decision making. By having more grey matter, people experience better learning and memory, as well as a greater sense of self.

 

Deal Better With Pain

Numerous studies have found that meditation is a powerful painkiller. Even people who only just started meditating reported less pain than when they were previously tested.

 

Improves Mood and Overall Wellbeing

Studies have found that people who had depression and/or anxiety reported a better feeling of wellbeing after committing to a regular mediation practise. Some people who were getting regular panic attacks reported a dramatic decrease.

Photo Credit. Aboutmeditation.com

Not Just For The Mind, Also For The Body

Studies have found that meditation has benefited people in a physical way:

  • Reduces the risk of heart and stroke
  • Changes the immune system to better deal with stress
  • Lowers blood pressure
  • Increase in inflammatory disorders like IBS, asthma and arthritis
  • Weight loss, mainly because people became more mindful of their eating habits.

 

Better Mind, Better Relationships

By calming your mind, studies have found that meditation is also great for our social lives.

One theory is that because we are at greater peace within ourselves, it makes us more empathic to the people around us. Meditation is also proven to reduce worry, hence we stop worrying about what people think of us as much (game changer for me!)

 

In The Present

Fast forward 6 months, and I now have a pretty solid meditation routine. I feel so much calmer than before and I notice that my meditation is now incorporated into other parts of my life. I can be doing the dishes or walking and suddenly realize that I had entered a meditative state again, without conscientiously meaning to.

The major benefit that I have experienced is being able to deal with my emotions. I could be a hot mess to calm and back to hot mess in a matter of minutes but my moods have definitely stabilized for the better.

 

There are many benefits of meditation but I wasn't willing to start until I had some facts
My “state of bliss” also includes giggling.

Meditation For You

Are you thinking that meditation might be something that you want to try now?

If so, my advice is to allocate 5-10 minutes a day to practise, for 7 days straight. Remember that it isn’t going to come naturally right away, but by setting the intention to sit with your thoughts, you are already well on your way.

Make sure to find some guided meditations that you like. You can find them on Spotify (in the podcast section) or on Youtube. These are perfect for keeping your mind on track and avoiding the frustration when you realize you are “thinking too much again.”

And finally, just enjoy the journey. Nobody is perfect at something straight away (and if they say they are, they are lying!) so celebrate your wins and learn from your mistakes.

 

One More Bit Of Info..

If you are into pictures, the infographic from Live and Dare is the greatest! The author really did his homework to go through all the scientific documents and make it really easy for the reader to understand all the great stuff about meditation. If you are interested in learning more, I really recommend this article.

 

Be Kind, Be Brave and Forever Curious.

Lots of Love,

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References

http://liveanddare.com/benefits-of-meditation/ 

http://content.time.com/time/health/article/0,8599,2008914,00.html

https://blog.bufferapp.com/how-meditation-affects-your-brain 

http://well.blogs.nytimes.com/2011/01/28/how-meditation-may-change-the-brain/?_r=0 

http://www.abundance-and-happiness.com/guided-meditation-benefits.html 

 

 

Everything You Do Is Your Choice

As I mentioned in my last blog post, I could be pretty mean to myself!

And especially this year, I was going through a really rough patch of self-pity and self-loathing until someone told me to “snap out of my pity party.”

 

Photo Credit: Oh Happy Day
Photo Credit: Oh Happy Day

If you have been following me for a while, then you would know that I moved from Victoria to Tofino this May. What I didn’t disclose was that I went there kicking and screaming!

I missed Alex so I wanted to move to be with him but I did not want to live in staff accommodation again.

The day that I moved in, I bawled my eyes out and I was practically crying for the next 3 months after that. Not to mention, pretty awful to be around because I could not say anything nice at all!

To be completely honest, it wasn’t that bad! Sure I was living in a dorm with 50 other people and would get woken up some nights but that was about it. The people were lovely, I was making new friends and I was back in Tofino.

But because I felt disempowered that I hadn’t had a choice in the matter and that I was trapped until my permanent residency was approved, I hated the place and I made sure I let everyone know that I wasn’t happy.

So when I got told to leave my pity party and own up to the facts that I had chosen Tofino and staff accommodation, I was a bit stunned. Had I really chosen all of that for myself? The answer of course is YES.

“Everything that I do and think is my choice!”

BAM! It was like a door had suddenly opened for me and everything make sense. My life and what I did was my choice. How I reacted to anything was my choice and I had to own that and learn to use it to benefit myself and the others around me.

I made an intention that day to stop blaming other people for my choices. To stop being mean because I was unhappy with a choice that I had made and to make a life that I chose for myself.

Not long after that, I quit the job that I hated, I moved out of the staff accommodation and I chose to be happy about leaving Victoria to be in Tofino. I had to learn to let go of the things that made me unhappy and let the good stuff in again.

Don’t get me wrong, it hasn’t all been smooth sailing but I have slowly been learning to set my boundaries and say no when I don’t want to do something and if I do falter, I remember the lesson and move on, and now I pass on the lesson to you.

If you feel empowered by your choices to live a healthier and happier life, the changes are going to be so much easier!

For example: If you choose to lose weight because someone else told you were fat, how are you going to feel about it?

Me? I would be pissed! I would begrudge that person and I would begrudge the whole weight loss journey, even if it was good for me.

But if you wanted to lose weight because it was your decision? Just thinking about it makes it easier. Making a healthy breakfast is your choice, going for a walk early in the morning is your choice. You can do anything that you want because you choose to do it!

Sounds so much nicer, doesn’t it?

 

So how can we introduce the mantra of “it’s my choice” into our lives?

 

Have it written somewhere, where you will regularly see it.

__In the bathroom, the in the kitchen or better yet, as the background on your phone or computer! I even made a little desktop wallpaper to get you started.

 

i-choose-me
To download, just click on the image to make it full sized, then right click to save.

 

Another way to check in with yourself is to meditate.

__I really like to sit down at the end of the day, close my eyes and say thank you for all the wonderful things that have happened to me. They are sometimes really small, like having a roof over my head and food to eat but just by sitting down and acknowledging everything good in my life.

It really helps me to look at the things that I didn’t like about the day and I can consciously choose to not let that happen again, or choose to handle the situation better next time. Guided meditations are a great way to get started and you can find one to suit you on youtube. Here is a great one to start with for confidence and another one for letting go of worries.

 

Finally, practise makes perfect!

__Don’t expect to change your mindset overnight. It takes time to change the way you think but I promise you, by empowering yourself to own your choices, the way that you see the world changes for the better.

 

Be Kind, Be Brave and Forever Curious!

All my love,

Olivia xx

 

 

 

 

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Your Health Journey Begins In The Mind

I’ve noticed lately, that as a whole, us humans have been a bit down.

The election of Donald Trump stunned a lot of us! I know it was a slap in the face for me, and I could definitely see the same affect on many people in the small town that I live in. The continued protests at Standing Rock about the North Dakota Access Pipeline and the escalating violence to protesters is also shocking.

Photo Credit: The Telegraph
Photo Credit: The Telegraph UK

And that is just in North America!!

Closer to home, the beaches where I live had garbage strewn all over them thanks to shipping containers that fell off a ship and because the company went bankrupt, it had to be cleaned up by volunteers! Definitely not the greatest situation.

With so many sad things happening, it can easy to get down and allow doubt, hate, anger and negativing into our minds. It happened to me just a couple of days ago! 

I was at work and I just had the most overwhelming sense of sadness and insecurity come over me. I felt trapped! I couldn’t think, I couldn’t breath and I just felt so worthless. It was a terrible feeling.

It was also a lesson and I want to share that insight with you today.

Your Health Begins In The Mind!

I am a HUGE believer of self fulfilling prophecies and that if you think something, it will manifest into something that is physically real. You are what you think essentially!

So if I think that I am worthless, I will eventually believe it.

Photo credit: Quotes Gram
Photo credit: Quotes Gram

For a long time, I never thought that I was good enough. There was some imaginary marker that I had put in place to measure my success and no matter how hard I worked towards it, I was never going to reach it because I had made it up and was only pushing it further and further away.

Going back to me being at work and feeling worthless, it had crept up on me and pounced when I least expected it! Except worthlessness didn’t know that I am stronger now. I have really dived into meditation and positive affirmations this year and learnt my worth.

I know that I am more than a body and that I am a kind and caring person. Nothing can take that away from me!

So when worthlessness caught me by surprise, of course I was shocked and sad for a bit but then I sat down and breathed for a little bit. I closed my eyes and breathed in the sorrow and then I breathed it out again and one my next breath, I breathed in love. Love for myself and the strong and confident person that I have become in the past year.

The feelings of sadness and worthlessness left and although I felt a bit bruised for the rest of the day, I constantly checked in with myself to see how I was feeling and reminded myself that I have got this.

I share this story with you because I know that I am not the only one who feels like this.

I have seen my friends over the years struggle with depression and anxiety and I see them act out in unhealthy ways to stop the pain. Drugs, alcohol, unsafe sex, shitty relationships, binge eating, not eating… All destructive behaviours that lessen their worth within themselves.

I want to tell you that you are enough. You are loved and you are more powerful that you could ever imagine. You just need to believe in yourself!

Photo Credit: My Image Quotes
Photo Credit: My Image Quotes

Stop listening to that mean voice that is within you, telling you that you are stupid, fat, unworthy and/or lazy. Tell it to shut up!

So what has this got to do with your health journey and getting fit, losing weight or whatever you want for yourself?

Everything! 

If you think you won’t be happy until you have a six-pack, you will never be happy with how you look because it won’t be enough. If you think that being fat is holding you back, it’s not.

It’s your thoughts that are doing it all for you. 

So I am going to leave this post at this point to allow you to process this information. Have you ever truly thought about your mental health and how it affects you every day? Have you thought that your thoughts control you?

I challenge you to take stock of your thoughts today and over the next week and see how many times you beat yourself up for little things.

Next week, I will talk about how to be nicer to yourself and to turn your thought processes into your most powerful asset!

 

Be Kind, Be Brave and Forever Curious! 

All my love,

Olivia xx

 

 

 

 

 

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