Coach Collab: Recent Episodes

Big Coach Little Coach

All that we do at Coach Collab is in order to set your world alight.

We believe that everyone has a gift, an inner light and we want to help you find it and bring it out of you.

We do this through coaching.

....

In this episode, I am discussing how I can get my child to speak up about his feelings . My son struggles to fall asleep. I know why as I believe I did this to him. Find out more on exactly how I dealt with this after speaking to my amazing Therapist and friend Sue Bird.

Farah and Sue discuss the various stages you go through whilst grieving.

Listen now to see how it can help you.

Afro and Farah discuss how they handle difficult conversations with each other and share their 3 tips/strategies to help you have that deeper conversation.

A great episode for couples who struggle to move their relationship forward.

Listen now to find out these 3 super tips.

This week we address the simple but effective strategy of setting goals.

Listen now for find out more...

This week Afro breaks down 'The Secrets Of a Millionaire Mind', the power of the mind, the damaging effect of wearing a mask and much more...

Listen now!

Afro and Farah share how working out together has improved their relationship, the pitfalls of it and the huge bonuses too.

Listen now to find out more...

Farah Kariamburi brings you her 7 Parenting Principals for raising kids.

In today’s podcast I am talking about principle number 2.

These key principles are essential to raising happy, well balanced children.

Listen now to find out how you can positively impact your child's life.

In this episode Natalie shares a slightly embarrassing story about arriving to work a day early and remembering how important it is to free up time for herself. This episode is inspired by Basic Principles Number One - To Seek Out And Nurture Authentic Moments of Joy.

To discover more about Living Better London and The Basic Principles please visit: https://livingbetterlondon.com or alternatively https://www.instagram.com/livingbetterlondon/

What makes a great fitness program.

In this episode Afro reveals his struggles to open up and be vulnerable as a man growing up in Birmingham.

He shares his story growing up, how it impacted all the people around him and how he got to where he is today!

Listen now to learn more about his journey...

In this episode, Afro and Farah discuss the importance of who you hang around with. They take a look at their past relationships, current ones and re-evaluate where they are going in life and business.

A great listen if you are looking to make big changes in your life.

Every Monday and Thursday I do a Facebook live for people who maybe stuck at home and possibly are intimidated by the word exercise.

As a busy mum of two with son who is a devoted footy player, the Thursday evening training often clashes with the Live.

I am very grateful as I have a great support around me to pick and drop my son so I can fulfil my promise of doing a live workout at 8pm.

Last night I had no one but I didn’t let that stop me.

Listen to the episode to find out what I did?

In this episode Natalie speaks about taking a moment to step away from London and it’s chaos, to do something completely out of routine.

For details of Canoe Camping please see: https://www.canalcamping.co.uk and as always to discover more about Living Better London and The Basic Principles please visit https://livingbetterlondon.com or alternatively https://www.instagram.com/livingbetterlondon/

When we get clear what we want and then prioritise it we will be more successful.

Intention Attention balance offers a simple way to think about doing exactly this.

Listen now to learn more.

This week I dive into:

Taking risks in business and life.
Increasing your energy levels
Reflecting back on success
How to handle rejection
The importance of surrounding yourself with good people

Listen now to hear more...

Today Farah and Sue discuss the effects of anxiety on our health and well being.

What scenarios make us anxious and how do we learn the skill to get out of them?

Farah was a very anxious person once upon a time and even now occasionally I will slip back into it.

Are you anxious?

Listen to this, it may help.

Farah discusses her last payslip, how it has impacted her from going from an established Sales Manager in a larger retail store to a entrepreneur starting from £0.

So many great tips, strategies and tactics to create your ideal life.

Kids

Motivation, low carb, emotional eating, supplements and diet products, eggs, weights.... All being discussed.

Listen now...

In this week's episode I cover 5 tips and strategies to empower you to take control of your life, achieve the goals you want to achieve and lead a fulfilled life.

Listen now to hear these tips and strategies...

This week, Farah and Sue take a deep dive into what causes us to overeat when dealing with emotions.

Listen now to find out more...

Flashback episode:

This week Afro and Farah discuss what a vision is and why it is important to have a joint vision.

Farah expands on her initial struggles seeing past having the house and two boys and why visioning has helped her to create the future she wants instead of life deciding it for her.

A powerful episode if you are struggling to make progress in life.

I am very grateful as I have a great support around me to pick and drop my son so I can fulfil my promise of doing a live workout at 8pm.

Last night I had no one but I didn’t let that stop me.

Listen to the episode to find out what I did?

How to make decisions that stick.

Listen to find out how.

This Week's episode of Five Days Of Fire!!! 🔥🔥🔥.

Get your Monday motivation and kick start your week with this episode.

Listen now to hear all Five Days Of Fire!!! 🔥🔥🔥 (Part II)

How are we ever going to learn about mental health if no one is teaching us how to deal with our own mental state.

Why isn’t there a subject taught in schools, we have a subject on physical health (P.E or Gym) but not mental health.

Listen to Farah discuss this topic with Sue, The Therapist.

Today Afro and Farah discuss having a blended family.

How Afro coped joined Farah and her two boys?

The joys of a blended family, the struggles to adjust and what it takes to create a happy environment for all those involves.

Afro and Farah share their biggest learns that you can use to adjust to your new family dynamics.

Little Coach Farah explores why this step is so crucial and without it relationships become strained, frustration sets in and ultimately they breakdown.

This does not have to be the case, with this step you will feel empowered, connected better and have a relationship that is blossoming.

Listen now to hear more...

In this book review episode Natalie discusses the impact The Power of Now by Eckhart Tolle has had on her day to day and how since then everything has changed.

As ever with these book review episodes this has not been sponsored. To discover more about Living Better London and The Basic Principles please visit https://livingbetterlondon.com or alternatively https://www.instagram.com/livingbetterlondon/

Strength. Stamina. Suppleness. And 6 principles of accelerated fat loss.

In this episode, I share with you my 5 strategy/tips to empower and motivate your life as a Man.

These are from the Facebook lives (https://www.facebook.com/BigCoachAfro) I do each weekday put together just for you.

Listen now to empower yourself to lead a fulfilled life.

In this episode Natalie confides in you all about the struggles and trauma that she has experienced in the past and her current life, all in an effort to communicate just how much of a difference all of the small lifestyle changes through Living Better London and The Basic Principles have benefitted her life. To discover more about Living Better London and The Basic Principles please visit: https://livingbetterlondon.com or alternatively https://www.instagram.com/livingbetterlondon/

In this episode Natalie talks you through some small steps you can take towards lowering your carbon footprint in this city.

You’ll also find at the bottom of this description a link to her petition for the UK government to launch “climate incentives” to take the pressure away from our current environmental concerns and make progress in this matter a more positive mission!

If this is something you feel passionate about please sign and share.

As always, to find out more about Living Better London and The Basic Principles please visit https://livingbetterlondon.com or alternatively https://www.instagram.com/livingbetterlondon/

Petition please visit https://petition.parliament.uk/petitions/266478/sponsors/new?token=6L8BLuvBaTM0ns7ggvls

In this episode Natalie recommends what she considers to be this years absolute must read! To discover more about Living Better London and The Basic Principles please visit https://livingbetterlondon.com or alternatively https://www.instagram.com/livingbetterlondon/

The key is to decide, truly decide to change.

Listen now to find out why people struggle with weight, health and fitness!

Afro shares his award winning presentation with you but it was not a smooth journey as a few months prior you would find me on the exact same stage but with a totally different story.

I am standing there being coached by Andy live in front an audience of 100+ and I breakdown into tears.

Listen to this journey of redemption and be inspires today!

In this episode we take a deep dive into how post natal depression sufferers maybe suffering from depression in the past.

Certainly a shock to me as I suffered from PND after giving birth to my second son but wasn’t aware of maybe being depressed in my adolescence days.

This episode certainly is a bit an eye opener for me and might help you too!

Listen now to hear now!

In this episode Natalie discusses her personal memories of minimalism and relays the benefits that you too can experience, all while dispelling some of the myths and connotations of this movement.

To discover more about Living Better London or The Basic Principles please visit https://livingbetterlondon.com or alternatively https://www.instagram.com/livingbetterlondon/

Desire - Belief - Attitude - Accountability - Action - Persistence

In today’s podcast we are sharing the insight into this busy mums life.

She is no ordinary mum, having seen her son suffering from eczema, Shalom Lloyd looked to her African heritage for a way to help manage her sons skin condition.

She is a founder of Naturally Tribal skincare Ltd.

She has featured in Forbes Magazine and won many awards over the years.

How does she balance a busy family life with equally busy work life?

Listen now!

In this episode Natalie helps you navigate the world of mindfulness and meditation in a way that allows you to (as ever) fit them into your busy city life!

To find out more about Living Better London and The Basic Principles please visit https://livingbetterlondon.com or alternatively https://www.instagram.com/livingbetterlondon/

A poem I wrote about purpose!

Today Afro covers the best ways to train for the gym.

He shares his 13 + years of training in a gym environment with you, his effective and efficient training program if you train 1 a week, 2 times a week, 3 times a week and 5 times a week.

This episode is perfect for a newbie to the gym, an intermediate gym goer or someone who is just plain bored of their program.

Listen now for maximum fat loss and building a lean body!

How To Grow A Bigger Chest Using 3 Simple Steps I How to grow your chest bigger:

https://www.youtube.com/watch?v=ToFoBkkEhk8&list=PLYO4qJ3fi8MXuD6bgUtWwx_4EU2g4gG5u&index=4

3 Common Mistakes When Trying To Put On Muscle:

https://www.youtube.com/watch?v=c0YxSWWe0Y4&list=PLYO4qJ3fi8MXuD6bgUtWwx_4EU2g4gG5u&index=7

The Biggest Mistake Men Make When Trying To Get Lean:

https://www.youtube.com/watch?v=jSK33FmvpjM&list=PLYO4qJ3fi8MXuD6bgUtWwx_4EU2g4gG5u&index=8

Obsessive Compulsive Disorder very much of a throw away word in today’s life.

"Look at you with your OCD around tidying up.".

Maybe you have also used this word casually.

Where does it originate from in terms of mental health.

Listen now to me and Sue Bird discuss this in detail.

Afro and Farah share what they would do if they won 1 million pound.

Here the extravagant purchases Farah would make and is Afro just being too sensible with the monies.

Listen now to find out in this fun packed episode where we ask ourselves the question.

In today’s episode I talk about weekend binge.

Why is it that we are disciplined through out our week but come Friday night, it’s a different story?

Here I give you 3 real tips that helps you with your weekend over eating habits.

Listen now to find out more!

In this WINDY episode of Living Better London Natalie talks about observing all of your wants and needs whist still maintaining balance!

To find out more about Living Better London and The Basic Principles please visit: https://livingbetterlondon.com or alternatively: https://www.instagram.com/livingbetterlondon/

This one's for coaches and mentors.

Today Afro takes a look through this 3 years of using social media for his 2 businesses, Grid City Fitness and Big Coach Little Coach and the pros and cons of using social media.

Learn about how to utilise Facebook ads, Instagram and Pinterest (yes, Pinterest especially for free organic reach).

Great for beginners and for business who are not using social media to its full potential.

Listen now!

Rejection sucks.

It’s probably one of the most horrible feelings that one has to experience.

However, there is no getting away from it.

How do you deal with rejection in love, job, friendship?

Listen to me and Sue open up this matter and provide you with tools to help you to manage rejection.

In today's show Afro and Farah take you on their journey of what it means to work out together as a couple.

Great listen if you are a couple who don't work out together, this could be a game changer.

Learn the best parts about working out together and how you can start to incorporate them into your life.

Listen now!

Who is teaching your kids to understand their emotions?

Is it you or the school?

Do you know what to say to them?

Farah has found an amazing book that’s helping me to teach my kids.

Join me discover how I plan to do this.

Listen Now!

Natalie records this episode racing home to meet her Ocado delivery whilst sharing with you guys the benefits of dedicating that little bit of time each week to preparing your meals.

To discover more about Living Better London and the Basic Principles then please visit: https://livingbetterlondon.com or alternatively https://www.instagram.com/livingbetterlondon/

Mindfulness is good, meditation can be life changing.

Let me share with you how, listen now to find out more!

Today Afro takes you through his top 5 tips to get more out of life by being more effective with your time and actually slowing down to get more done.

You will be surprised by the results you can achieve if you adopt these 5 tips today.

Listen now!

"I am usually a very calm person but do I behave so out of control when I face road rage".

Sue Bird and Farah discuss our surprising behaviours when we are out on the road and someone cuts us up.

This sudden anger and frustration is a reaction that you can’t normally control.

However how you deal with it is something you can control.

In today's episode Afro and Farah taking planning for the week ahead.

Farah shares her experience with not planning vs planning. She initially hated the idea of planning and thought it meant it took her freedom away but she has come to love the process.

Afro shares her experts tips on how to utilise technology to your advantage with planning and shares practical takeaway tips to use.

Listen now to save yourself, time, money and effort whilst spending more time doing the things you love.

In today's episode Farah meets one of her clients who shares how to cook a South India Breakfast, Moong Dal Cheela, and Uthappam/Vegetable Dosa. Yum!

The best part is that it is for maximum fat loss too so it is a double bonus of tasty food and weight loss.

That is a win win for all!

Moong Dal Cheela

Preparation time: 5 minutes

Cooking time: 5 minutes

Ingredients

Moong Dal 1 cup

Salt to taste

Ginger paste -1 tablespoon

Green chili/ red chili 1 each or according to taste.

Wash & Soak mung dal for 45 minutes in water.

Drain the water, add ginger paste, chilies and salt to taste & grind it in a blender to make a smooth paste.

Leave the batter to settle for 10 minutes & spread it like pancakes.

Different choices of vegetable topping can be added to the pancake.

Uthappam/Vegetable Dosa

Ingredients

Rice 100gms

Urad dal 25gms

Salt to taste.

Wash & soak for 3hours. Grind into a smooth batter.

Allow the batter to ferment overnight. Spread the batter like pancake & add chopped vegetables of your choice.

Uttapam is little thicker than dosa and is topped with different types of vegetables like onion, tomato, capsicum, carrot, green chili, sweet corn, etc. which makes it even more healthier and tastier.

Listen now to find out how to cook this amazing yummy breakfast or if you would like to watch it please click here, https://www.youtube.com/watch?v=_ph3d7qmyjY

In this episode Natalie expresses the importance of keeping a bed time routine and shares her top tips for a restful nights sleep!

To find out more about Living Better London and The Basic Principles please visit https://livingbetterlondon.com or alternatively https://www.instagram.com/livingbetterlondon/

Changing your psychological set point.

In this second episode of The Big Coach Show where I interview a special guest, I have Guy Billingham.

He has an incredible journey to share with you, he was a Royal Marine who suffered from PTSD. He shares how he used 3 different methods to get through this with the last one being the most successful.

He's gone from being a Marine from the age of 15 years and 9 months (the earliest you can sign up) to now living in Asia to get involved in the investment world of cryptocurrency.

Guy left his wife and young son in the UK to take on a new adventure, he is now taking a stop gap in Milton Keynes where I catch up with him to see where he is heading to next.

Listen now to this incredible inspirational journey!

Farah and Sue take you back to a previous episode recorded from August 2018.

It takes 2000 repetition to change a habit.

Let’s understand the severity of this and make baby steps to change our habits.

It’s ok to fall back into our old habits every now and then.

Ask yourself WHY do you want to change a particular habit when this happens.

Listen to find out more...

This week Afro and Farah discuss what a vision is and why it is important to have a joint vision.

Farah expands on her initial struggles seeing past having the house and two boys and why visioning has helped her to create the future she wants instead of life deciding it for her.

A powerful episode if you are struggling to make progress in life.

Every Monday and Thursday I do a Facebook live for people who maybe stuck at home and possibly are intimidated by the word exercise.

As a busy mum of two with son who is a devoted footy player, the Thursday evening training often clashes with the Live.

I am very grateful as I have a great support around me to pick and drop my son so I can fulfil my promise of doing a live workout at 8pm.

Last night I had no one but I didn’t let that stop me.

Listen to the episode to find out what I did?

Why Should You Keep Your Business Small.

Today David looks at the benefits of having a smaller business and how it can help you, your health and your overall success.

Listen now to find out more!

In this episode Natalie proudly introduces you to the new Basic Principle Number 8 “Plants for Purpose”.

This Principle is all about celebrating the wellbeing benefits of plants and gardening which Natalie is acutely aware of due to her recent time spent signed off sick due to stress.

Plants and gardening can be such a beneficial stress management tool for many reasons.

Firstly, the act of tending to nature slows us down, allowing us to reset the pace of life.

Secondly, being outdoors provides the ability to absorb Vitamin D which aids in the prevention of depression.

Thirdly, having responsibility and a sense of purpose for another living thing.

Fourthly, the physical benefits that tending to plants can provide. The list goes on and on!

Look forward to the next few weeks and months of features and practical training from Natalie who will be using her years of knowledge and experience to help inspire you to adopt this Basic Principle in your life!

To find out more about Living Better London please visit: https://livingbetterlondon.com or alternatively: https://www.instagram.com/livingbetterlondon/

How to get motivated...

In today's episode Afro takes you through what the food industry is not telling you.

I uncover why you really might be struggling to lose excess fat, I reveal why 'healthy foods' are not so healthy and show you there is a better way to lose fat.

Listen now to hear the truth!

Have you lost a loved one recently or even years ago?

Have you noticed there is a certain expectation from society and ourselves to get over our grief quickly?

In today’s episode, Farah and Sue discuss the fact that there is no time limit on how quickly should you get over grief or bereavement but maybe start taking steps towards moving forward in life.

Listen now to find out more...

Today Afro and Farah discuss having a blended family.

How Afro coped joined Farah and her two boys?

The joys of a blended family, the struggles to adjust and what it takes to create a happy environment for all those involves.

Afro and Farah share their biggest learns that you can use to adjust to your new family dynamics.

Have you found your passion in life?

All of us have a unique gift/passion that we are born with.

I have found mine, I am loving my passion and I am serving people with my gift.

If you are stuck in a dead end job, it’s time to find your passion.

Life is brilliant once you and your passion are united.

Listen to learn more...

In this podcast we discuss the few truly essential things in life. Furthermore, considering how we can prioritise the vital few over the trivial many. Enjoy!

In this episode Natalie introduces you to her Basic Principle Number 4 “Be Kinder to Yourself and Challenge Your Thoughts” this practise is all about managing your inner dialogue in order to rationalise negative thoughts and emotions.

To discover more about Living Better London and The Basic Principles please visit: https://livingbetterlondon.com/ or https://www.instagram.com/livingbetterlondon/

Stephen Covey's meaning of life and 8 habits and how they relate to you.

In this episode of The Big Coach Show, Afro covers the second part of a 2 parter.

Find out numbers 19-31 and if you missed the first part then listen to it here, https://podcasts.apple.com/gb/podcast/coach-collab/id1382412274?i=1000437971126

My challenge for you is to spend the next 31 days working on each point day by day. With this, you will see how much more fulfilled, happy and successful your life will be. Without this, you will be stuck doing the same old things getting the same old results.

Is it time you made a change and got more out of life?

To get a free PDF download of the ‘The Empowerment Accelerator Challenge’ go to https://bigcoachlittlecoach.com/31-life-changing-ways-to-man-up-in-2019/

I will leave you with this quote:

“He who stops being better stops being good”

Oliver Cromwell, English Political Leader

How are we ever going to learn about mental health if no one is teaching us how to deal with our own mental state.

Why isn’t there a subject taught in schools, we have a subject on physical health (P.E or Gym) but not mental health.

Listen to Farah discuss this topic with Sue, The Therapist.

In today's episode we take a look at how we are feeling after an amazing wedding and honeymoon.

Farah believes Afro is suffering from Wedding Blues.

Is this true?

We share our top 5 tips on how to deal with Wedding Blues and how to deal with the come down after the 'Big Day'.

Are you suffering from postnatal depression or depression?

In this episode, I talk about how quickly I was given antidepressants and not offered an alternative.

I wasn’t going to rely on these for my happiness for the rest of my life so I found another method to manage my depression.

Did it work?

Listen to the episode to find out.

Today, we are looking at the need for video marketing in the world of business, why and how it has become so popular as well as what businesses can do to start video marketing if they aren’t already.

In this episode Natalie elaborates on her Basic Principle Number 3 which is all about the well being benefits of walking. To highlight the physical benefits Natalie shares a moment of discussion with fellow Collab member and Fitness Coach Afro on what occurs inside the body when we walk. To discover more about Living Better London and The Basic Principles please visit: https://livingbetterlondon.com/ https://www.instagram.com/livingbetterlondon/

Exercise can be the ultimate coach especially when it comes to stress and mental health...Find out more.

In today's episode Afro takes you through part 1 of the '31 Life Changing Ways To 'Man Up' In 2019.

I redefine the word 'Man-Up' and go through why this is important especially in today's world.

This led me to create The Empowerment Accelerator to help you create a more fulfilled life.

If you would like to take this challenge on then head over to https://bigcoachlittlecoach.com/31-life-changing-ways-to-man-up-in-2019/ and get your very own copy of The Empowerment Accelerator.

Are you constantly feeling anxious? Have you been feeling this for a while? And you don’t know why you are like this.

Are you are always waiting next thing to go wrong?

Maybe a small incident may seem huge and you are struggling to deal with life.

Listen to our residential Therapist Sue Bird explains what is anxiety and how we go through the stages of anxiety from green zone to red zone.

Do we know how to deal with it or do we live in this manner for most of our lives?

Listen now.

The big day has arrived, 27th April 2019. We are getting married.

Today's episode of Better Together is recorded from the beautiful country of Italy in Lake Garda.

The view from our Airbnb is amazing.

We decided to take a time out and share our experience of our wedding day with you, give you the ups (so many) and downs (just a few funny moments), hints and tips to deal with a wedding day.

Enjoy :-)

Having self-love is an important part of loving someone else.

This is what our busy mum Anita Quansah from Anita Quansah London has to say in this amazing interview.

She reveals the secrets of her success both in business (with over 28k followers on Instagram) and bringing up her daughter.

Listen to her and find out how she found her passion and how she turned it into an amazing success.

In this episode, Natalie speaks a little more in-depth about her Basic Principle Number One and shares her advice on how you too can "seek out and nurture authentic moments of joy"

To discover more about Living Better London and The Basic Principles please visit:

https://livingbetterlondon.com/

or: https://www.instagram.com/livingbetterlondon/

How to truly inspire not only motivate people to change from the Inside Out.

To find out more about me and the clients I coach head over to www.darrentebbenham.com.

In this episode, I interview Sam Bird, from The Berlin Club.

Learn how Sam dealt with life growing up without a father figure in his life, how climbing Kilimanjaro with his uncle changed his life and find out how he found his passion and drive at such a young age.

Sam has a unique situation whereby his mother is a qualified therapist but did this hinder him or help him create the life he wanted?

To find out more about Sam and how his journey can inspire and impact your life, listen now.

In todays Mind Matter podcast, we bring you shocking insight into teenage brain.

Is your adorable child turned into a monster?

Calling all mums and dads, are you struggling to understand their changing behaviours?

Fear not, this episode is going to give you a clear understanding into why you teenagers are behaving the way they are.

In this episode, I share my fitness and nutrition regime for my big day.

Did I go on a crazy diet days before my wedding? Was I exercising more than I usually do?

New brides, find out my simple tricks and tips on how to look the best on your wedding day and beyond without depriving yourself of tasty foods.

In today's episode Afro and Farah cover their preparation for their big day.

This is a great episode for those who are engaged or soon to be wed.

They talk about the stress levels leading upto the big day and how they are dealing with the pressure of expectation of others. You are not alone we all feel this way when it comes to the big day.

In today’s episode we are looking at how the world of media has changed, it is becoming easier by the day - causing mass saturation, largely on the internet.

The content that is produced can often lack a standard of quality, at the same time it can exceed even the most extreme expectations.

This is why we see high-production YouTubers who work with a team, sharing the same digital space as someone who vlogs about their latest Ikea purchase, it is the reason that so many people can become famous quickly and maintain it for longer than they could have before.

In this episode Natalie and her close friend and lead singer of the band Wendy's Child John Selah discuss the concept of music as therapy, the pair talk about just how vital live music and artistic expression can be in this city, John having an interesting perspective as he recently left the city for a more rural lifestyle.

To find John's music at:

https://itunes.apple.com/us/artist/wendys-child/793006870

https://soundcloud.com/wendys_child

and to learn more about Living Better London and The Basic Principles see:

https://livingbetterlondon.com/

https://www.instagram.com/livingbetterlondon/

Let's talk clarity, focus and resilience...

Today Afro takes a dive into his morning routine that help him go from being efficient with his time to effective.

He answers the questions on why an effective morning routine is the best way to get results and how can you improve your own morning routine.

This is so you can not only spend more time doing the things you love but also start achieving what you really want in life.

Listen now.

The Courage To Talk inspired by Lewis Howes.

In today’s episode, we discuss the traumas of childhood sexual abuse that affect our lives as we become adults.

I was inspired to talk about this subject after listening to Lewis Howes open up about his own experience of sexual abuse when he was 5 years.

Afro and Farah discuss how we best communicate as a couple whilst managing the day to day life of a business, household and having two boys.

We share our hints, tips and the mistakes we have made on the way.

Use our mistakes to learn how to becoming unstoppable in life and lead a stress free life.

Mums!

Are you always feeling guilty about not spending enough time with your kids?

Are you struggling with life-work balance? Is your relationship suffering? Are you struggling with your teen?

This episode will give you an understanding of how you can bring about a balance to all aspects of your life by understanding my core elements.

I have created these elements based on my own personal journey and have seen amazing success.

In Today's episode we cover what really happens when you post a Facebook post thinking this is 'THE ONE' and why they fail.

In this episode Natalie introduces you to her journey to wellness and how adopting what she now refers to as "The Basic Principles" has changed the course of her life for good!

Riddled with complex health issues and struggling to sleep since moving to London in 2018 Natalie found herself reaching rock bottom. Until an unpredictable twist of fate changed everything....

To discover more about the Living Better London movement you can check out the following:

Website: https://livingbetterlondon.com/

Instagram: https://www.instagram.com/livingbetterlondon/

What is coaching, why is it coaching and in introduction as to how I fell into it...

In Today's episode Afro takes a deep dive into why he has created a platform for men to break through their limiting beliefs, improve their overall health, wealth and relationships so they can live an empowered life. Throughout this episode Afro gives you little golden nuggets to takeaway that you can use to impact your own life and empower your journey. Learn more about the Coach Collab by listening to this origins episode.

Would you like an abundant life?

Would you like an abundant life not just for you but for your loved ones too?

If so then give this podcast a listen as Big Coach Afro shows you how you can change your life.

I remember growing up I was told to look down when walking outside.

As I was entering my teenage years and my breast started to appear, I felt ashamed and very insecure. I felt everyone was looking at me.

Listen now to find out how you can go from toxic shame to healthy shame.

Little Coach Farah explores why this step is so crucial and without it relationships become strained, frustration sets in and ultimately they breakdown.

This does not have to be the case, with this step you will feel empowered, connected better and have a relationship that is blossoming.

Listen now to hear more...

Ingredients

Cooked mince 1 cup
Oven ready Yorkshire puddings
Mozzarella cheese grated

Prep time 10 minutes

Cooking time 10 minutes

Oven must be hot

In today's episode, Big Coach Afro takes a look at the real reason why Men struggle to get lean.

This is the first crucial step that most Men miss out on and this is the simple reason why they don't get results.

If you want to finally get lean and get results then listen now.

As parents why are we always feeling guilty?

Guilt is an emotion, not a reality or a life sentence. Guilt arises when we become aware of failing to be the best we could have been for our children. Guilt tries to tell us something is wrong and we need to put it right.

Our conversation lead to changing this emotion to another by giving it a different word. Light bulb moment here as I discover that by changing the word, my emotion had changed for better and of less blaming myself and more allowing myself to accept the situation.

Listen to our podcast to discover what I am talking about and how you can free yourself of feeling constantly guilty as a parent.

I get this asked all the time as a coach.

I will generally talk about eating the right foods and doing a combination of resistance training and cardio.

Until recently, I thought about why are so many of us busy mums, constantly pining for this but why?

Today, I share why body confidence can impact more than just you and you feelings, thoughts and actions.

Throwback episode

Ingredients

4 Turkey Breast chopped

4 Courgettes sliced

1 box of passata

1 cup chopped onions

2-3 cloves garlic sliced

Chilli powder, cumin powder and salt to taste

Prep time: 10 minutes

Cooking time: 15 minutes

In today's episode, Afro takes a dive into a topic that really helped him get to where he is today.

With this, he began a journey of self-discovery and 'found himself'.

Without this process, he would have remained on that journey of self-destruction.

It is here where he began to unpick the problems of the past to help him build his future.

To listen now to find out more and how you can start your journey of self-discovery.

Last week we discussed the process of transition.

Today we talk about tools to accept the changes and transitions.

In this episode, Sue talks about the pressures of society on us especially mothers to return back to their original sizes.

We discuss the pressures of social media on this topic and why are we in this situation.

How do we accept the changes that occur throughout our lives? The education on self-care isn’t something that is taught at school.

Listen to Sue, she gives you some amazing insight into how one can help themselves to become more confident and resilient against what life throws at us.

Today’s parenting culture is busy cultivating the perfect human-being for a future robot-filled world we don’t yet understand.

Modern parents are often rushing from activity to activity trying to create a perfect human being that can be employable one day in a competitive world in which only the best will thrive.

This parenting approach is based on fear and not love and attention.

The child is treated like a product and less of human-being.

Once you take away that fear of the future and bring your child up with the warmth and affection which will require you to be present, you will be creating an emotionally strong human that will grow healthy and nourished.

The child will then we capable of finding their own passion without the emotional baggage given by the parent.

What is your view on this?

I would love to know.

Ingredients

3-4 Chicken breast chopped
2 pieces of brown bread crumbled
2 TSB plain flour
2 eggs beaten
Olive oil to shallow fry

Prep time: 10 minutes

Cooking time: 15 minutes

Method

Add salt, paprika and cumin to the eggs and to the bread crumbs.

Without this your relationship with your partner/spouse will begin to fall apart, there will be a lack of a bound and you will feel miserable.

With this you, will feel love, happiness and feel understood in the relationship.

Listen now to the 1 big secret to a happy relationship!

Today we discussed The Process of Transition, making a change.

From getting super excited from starting something new to going through the struggles of making changes to coming out the other end and accomplishing the change.

We delve deep into the curve that explains how people respond to change through defined phases that are followed in succession until they accept the change.

Listen now!

This episode was originally recorded in December 2018 but with half term just finished it felt like a good time to throwback to.

Here Sue reveals what tools you need to manage anger as an adult and particularly if you have kids.

Enjoy!

A great way to start the morning, no cooking time and 5 minutes of prep time.

Ingredients

150 grams Fage Greek Yoghurt or equivalent 0% fat plain (must be over 10g of protein and less than 5g of sugar)

1 hand full of fruit of your choice

1 thumb size of healthy fat, (nuts, chia seeds, nut butter)

1 Teaspoon of honey (optional)

Prep Time: 5 Minutes

Cooking Time: None

How many teaspoons are in this tub of heavenly ice cream?

Let us find out!

Without this, you are going to be in a state of chaos.

With this, you are going to feel organised and in control.

Listen to find out what it is.

Ingredients:

2-3 eggs
1 tomato chopped
1 handful of washed baby spinach
1 green chilli finely chopped (optional)
1 cup of frozen vegetables
Salt/pepper to season

Prep time 5 minutes

Cooking time 5 minutes

Little Coach Farah dives into how the supermarkets have got us fooled into buying what they want us to buy.

The food industry according to Forbes magazine (2007) it is worth an estimated $4.8 trillion.

A huge percentage of this is for marketing. Now that's a big budget.

The question is what have they got you buying?

As a busy mum and seeing other busy mums around me, I see this all the time. Not making time for yourself.

Without this, you end up feeling stressed, unloved and exhausted.

With this, you feel like superwoman and can tackle anything.

Listen to find out more.

Listen, Men.

This is how you move from feeling like you are wearing a mask where you are constantly struggling to keep up

To where you can just be yourself without feeling the pressure of trying to be someone you are not.

With this, you will have a have a clear and concise plan of how to apply effective nutrition for yourself and your family.

Without this, you will be confused and end up going through loads of trails and error (terror) in attempting to get it right.

Listen now to hear how Little Coach Farah can help you transform your nutrition.

Ingredients

Makes 12-15 cup cakes

2 cup plain flour 1 TSB baking soda 1/2 TSP bIcarbonate of soda 3 TSB of coconut sugar or brown sugar

1 cup low-fat greek yoghurt 1/2 cup olive oil 2 beaten eggs 1 Tsp vanilla essence 0.25 cups of milk

1 punnet of washed blueberries

Prep Time: 10 Minutes Cooking time: 15 Minutes

Enjoy

The truth is 95% of diets fail!

Today I will share with you why that is and how you can make a change towards getting long-lasting results.

Listen now.

This is going to help us take Big Coach Little Coach to the next level...

We knew that our messaging needed more work and we knew that without this big investment in time and money we would struggle to take it to the next level.

Today we are excited to share this journey with you.

Listen now to find out more.

How To Create A Positive Mindset

I share my 3 top tips on how to create a positive mindset.

It sounds simple, it is. The tips are simple to follow but will take hard work and dedication to get results.

Do you want to wake up feeling like you have an abundance of energy, happiness and a feeling of achievement?

If so then listen to today's episode.

Surround yourself with better people, sounds harsh? It is not, look around you. Do you spend most of your time with negative people who love to moan and complain? If so then listen to this episode.
Take a time out, when you are feeling overwhelmed or stressed or procrastinating over a decision then it is time for a 5-minute break.

I will share with you a technique to help you through this.

Prioritise what is important, this way you will get things that mean something to you done first.

Warren Buffet used this technique with someone and if it good enough for a multi-billionaire it is good enough for me and you.

Listen now to find out more.

Without it, you can put on excess fat, feel hungry throughout the day and you will feel physically weaker but with it, you will feel fuller for longer, build lean muscle and reduce excess fat.

I am talking about Protein.

Watch now to find out why it is important and the 3 reasons why you need it in your life.

Listen now to learn more...

We are both mums and every day we strive to do better than yesterday by evaluating what went well and what can be-be improved.

Whether it's the stress of what to eat and cook for the family daily, confusion around which diet to follow, stress caused by a breakdown in communication with a partner or at work, we reveal the tools we are using to lead a stress-free life.

Listen now to learn more.

Little Coach Farah share with you how many teaspoons of sugar are in 1 serving of Tomato Ketchup.

Take a guess before hitting play to find out how much, go on have a guess?

The power of gratitude is so important.

Why?

It helps to put things into perspective
You can change your mindset in an instant, can you be angry and grateful at the same time?
It helps you achieve your goals

Watch the video and give it a try for the next 30 days.

Ingredients

Cooked mince or any other meat or Quorn (I used leftover mince from yesterdays dinner)
6 mini tortilla wraps
Guacamole sauce
Grated mozzarella
Spinach

Prep Time: 5 minutes Cooking time: 5 minutes each Quesadilla

Listen now for the next tasty recipe

Little Coach Farah shares with you her journey and why it important for here to be more than ‘just a mum’.

Most people think that being just a mum is important.

I disagree a mother should be so much more.

The truth is they could do so much more.

Evidence shows that mum who looks after children can suffer from empty-nest syndrome after the children grow up and leave home.

If this is who then you need to listen to this?

In this episode, Little Coach Farah has invited George (17) and David (19) from Ocliptic Media.

They are co-founders of their own Media business and have come to speak to the future of Milton Keynes, our Grid City Teens.

They share their struggles, their wins, how they balance time between college and business.

Find out how they discovered their passion and how it can help your teen to discover theirs.

A great episode for teens and parents of teens.

Listen now to find out more.

In this throwback episode, Little Coach Farah shares her struggles with self-harm.

It is the first time she has spoken about it so openly.

It felt good to share this.

In the past I would have felt embarrassed, ashamed of telling anyone, feeling of being the only one with this shame. Almost like the only weirdo around.

Today I have got over all of the above. I am not ashamed nor am I proud. It's called life. Shit happens to all of us, the only thing that matters now is to understand why it happened and how do I come to terms with it.

It’s OK to feel like this.

Listen now to learn how I got through it.

Today’s video is made is made from the airport toilet.

There were too many people everywhere.

Today Little Coach Farah is looking at how many sugars we can consume while walking around airport waiting for the plane.

This was me a couple of years ago. I would look out for these every where.

Only if someone told me there were 27 teaspoons of sugar in a bag.

Listen to find out what I am talking about.

Are you suffering from emotional or physical abuse?

Do you feel stuck and unable to get out?

Listen to us discuss the different aspects and hidden truth behind this nightmare.

Little Coach Farah shares her story with you and how she managed to overcome the effects of sexual abuse.

Listen now to find out more…

Big Coach Afro shares his 3 top tips on how to create a positive mindset.

It sounds simple, it is. The tips are simple to follow but will take hard work and dedication to get results.

Do you want to wake up feeling like you have an abundance of energy, happiness and a feeling of achievement?

If so then listen to today's episode.

Surround yourself with better people, sounds harsh? It is not, look around you. Do you spend most of your time with negative people who love to moan and complain? If so then listen to this episode.
Take a time out, when you are feeling overwhelmed or stressed or procrastinating over a decision then it is time for a 5-minute break.

I will share with you a technique to help you through this.

Prioritise what is important, this way you will get things that mean something to you done first.

Warren Buffet used this technique with someone and if it good enough for a multi-billionaire it is good enough for me and you.

Listen now to these top tips.

Today Big Coach Afro shares his top 3 best ways to stay fit in 2019.

A lot of people say they ought to go to the gym or the should do this. This is other people's views/opinions and not yours. Go and find your activity/sport etc.

Do something you enjoy, it just makes sense.
Look after your body, too many people start an activity and don't cool down or warm up properly, push too hard at the beginning and then burn out/or get injured.

What do I mean by look after your body? Stretch, foam roll, get a good nights sleep, mobility work, yoga or pilates etc

Still struggling, get a coach to help you and hold you accountable.

If your car broke down what would you do? Get a mechanic or pop open the bonnet and have a go yourself?

Unless you are a mechanic that would be ridiculous, you would get a qualified professional.

If you need help 'fixing' your fitness then get a Certified Personal Trainer to help.

Listen now to hear more.

Big Coach Afro shares the 3 best ways to boost energy levels.

If are feeling tired/lethargic throughout the day especially in the afternoon, the 3 tips might help"

Eat more vegetables, full of vitamins and minerals. Struggle with this? Then listen to this episode
Cut down on the sugar, sugary snacks/treats are the worst for spiking energy levels followed by a sharp dip.
Less coffee, more water, if you are not getting enough water. The body's function begins to slow down.

Listen now to find out more.

This is a throwback episode from a Grid City Graduates session we held towards the end of last year, 2018.

Sue, the Therapist shares her tips and strategies to deal with resilience, you will learn how to build resilience, the role it plays in the modern world and why do we struggle to be resilient when confronted by others.

We deep dive into the roles Men and Women play and how they impact society.

Listen now to find out more about building resilience.

1 pack of mixed fish pack 3-4 sweet potatoes washed and cubed 25 grams of mozzarella Seasoned with oregano, salt and pepper

White sauce 12.5 grams of plain flour 12.5 grams of butter 300 ml of milk

Prep time: 15 minutes Cooking time: 20 minutes

Listen now and try the recipe for yourself! Yum

Today Big Coach Afro shares the importance of nutrition. 99% of people massively underestimate the importance of good nutrition and take it for granted.

Fast food or 'easier' option are too readily available and people are always in such a rush that they never slow down and think what are they actually putting into their bodies.

It is a simple equation.

Eat Crap = Feel Like Crap.

As a Certified Personal Trainer and Nutritionist I see this everyday. Here are 3 reasons why Nutrition is important:

It gives you the energy to handle more, we all have desires for a treat every now and then. Think back when you wanted a takeaway, the chances after devouring it you felt tired, lethargic, sluggish, grouchy etc.

This way of eating does not support 'doing more'.

If you feel tired all the time, it is time to take a good hard look at your nutrition.

Keeps your health in check, an odd biscuit here or it is fine but if it's every day it adds up. 1 and a half biscuits a day = 100 calories extra a day = 10 lbs weight gain over a year.

When you eat like crap every day all day, the compounding effect is disastrous. It might not feel like it today but in 5, 10, 20, 30 years it will lead to things like high blood pressure, high cholesterol, type 2 diabetes, chronic joint pain, the list goes on.

Write down what you ate yesterday on a piece of paper and circle all the good foods you ate and see for yourself. If you are unsure what good food looks like then download our Ultimate Fat Loss Pack, https://bigcoachlittlecoach.com/free-but-awesome/

Sets a good example for other people, kids, partners, family members and friends. The biggest one for me is kids. I heard a mother once say to her child that diet coke was not good for you but seconds later she would drink diet coke. Her reasoning was 'it's mummy's drink'.

Her words clearly did not match up to her actions.

Be the example that you want to see.

Listen now to hear more. P.S here is that link health blogs: https://bigcoachlittlecoach.com/health-blog

Little Coach Farah shares with you her weekly planning tool which has helped her remember all the important dates, meetings and prioritise her life.

Three weeks in and she is loving her new organised life.

Why is it so important to be organised? What are the top 3 most important things in your life? Once you decided on them, make them into your priority and spend most of your time doing them.

We give you an insight into, how we manage to balance motherhood and our business by being organised and careful planning.

Listen now.

Here Big Coach Afro shares his 3 reasons why having a great mindset is important:

Give you the opportunity to succeed.
Will be encouraged to take action
Builds happiness and success

Listen now to find out more

A throwback to the morning session that Alan, Osteopath from Joint Solutions hosted to our Grid City Graduates at Grid City Fitness.

This is episode cover three main areas, improving muscle strength, preventing injury, preparing the body for 'everyday' tasks (doing the gardening, painting the house etc).

Great insight on how to improve your body.

Listen Now

Bitter Sweet.

Which is the best carb source here?

Look how quickly your 6 tsp of sugars have gathered up.

Listen to find out more

This Throwback episode is taken from 13th September 2018, Little Coach Farah has Sue, The Therapist on the show to discuss judgement aka unconscious bias.

Why do people judge each other? What is unconscious bias? Why do we lead our lives based on other people's judgement of us?

Ingredients

4 Turkey Breast chopped 4 Courgettes sliced 1 box of passata 1 cup chopped onions 2-3 cloves garlic sliced Chilli powder, cumin powder and salt to taste

Prep time: 10 minutes Cooking time: 15 minutes

There are no quick fixes or blueprints to building success and finding your passion. It takes time, people want the quick fix but don't want to do the work.

Success and finding your passion takes consistent and persistent effort every day all day.

People you love will look at you and think why is he/she doing that they should stick to a '9-5pm safe job.' They will judge you but that is ok if you love your 9-5pm job that is ok too but if you don't then you will never build true success which is happiness and doing what you love. It is part of the process.

It wouldn't happen overnight but it will over time.

Today I want to share 3 tips to help you at least get started (one of the hardest things to do):

Write down what you are naturally good at and what do you enjoy. Powerful combination.
Take a timeout.
Take ACTION, this is where people stop. You can read all day long about starting a business but you have to start to it to make it work.

Listen now to get you started with your piece of happiness

Have you set a 2019 resolution?

We believe they don’t work.

Rather than setting big goals that you are going to struggle to achieve, why not focus on changing one thing at a time, doing for long enough, see the results and move to the next.

Create a new habit, cement it, test it out in all environments and now move to the next.

As a certified Personal Trainer and Nutritionist with 1000 hours of coaching experience, I want to share with you the 3 most common reasons why people feel tired:

Not enough Micronutrients (vitamins and minerals), When was the last time you ate more than a few veggies a day?
Low water intake, think how much water do you drink in a day?
Suffering from a deficiency. If 1+2 are not working for you then maybe it's time to consider seeing a GP for a blood test to see if you have any deficiencies.

Listen now to get practical tips on how to boost your energy levels throughout the day.

This episode is taken from an episode with Sue, The Therapist where Little Coach Farah and Sue discuss how to build resilience, get through disappointment and get through the other end.

Listen now to learn more.

Great for anyone who is struggling to market their Personal Training Business.

Today I share my top 3 tips:

Is your message to the potential client clear? Does it speak to their pain points?
Chose your platform for your message to be heard. Is it paid social media?
Track, review and amend to see where you are getting the best results.

Listen now to find out more.

How to create a Facebook Ad:

https://www.youtube.com/watch?v=q3bIBX7Hh3w&index=3&list=PLYO4qJ3fi8MVtmQ8M5EW903m9UkzoiBjK

Ingredients

1 cup of oats

25 grams of vanilla protein powder

1 TSB nut butter

20 grams or a handful cranberries and dark chocolate chips

1 tsp honey

Prep time: 15 minutes

Freezing time: 2 hours

What Are Macros? The Beginners Guide

A quick 2 minute simple on what are the Macros and how you can use them to lose weight the right way.

Please consider subscribing by clicking here:

www.bigcoachlittlecoach.com/BigCoachAfro

Our last episode of the year and we are talking about how to unveil your mask in 2019 and be yourself.

If you have been pretending to be happy and try to cope with life, sacrificing your happiness for others, try and change that this year.

Thank you for your likes, comments and shares.

We have had a blast and we are back in the new year with more real life topics.

A great way to start 2019.

This episode is a throwback to a Becoming Unstoppable Session we held with our Graduate clients which is hosted by Sue, The Therapist.

Sue takes a deep dive into how to create long-lasting habits.

Have you struggled to stick to a diet? Lose weight? Make good habits to support your beliefs and values?

If so then this is a must listen.

Little Coach Farah answers a question she gets a lot as a certified Personal Trainer, what is better fresh, frozen or canned vegetables?

She shares with you the pros and cons of them all and finally answers that burning question.

Listen now to find out the answer.

Have you been making excuses in 2018?

Saying I will start my new journey, I will make a change, I will change jobs but have made no real change at all.

In this podcast episode Little Coach Farah shares some of her clients' journeys and her own struggles with making a change.

Ingredients

2 cod fillets 4 potatoes cut into wedges 2-3 Beef tomatoes 1 Tsp Olive oil 1 Tsp lemon juice Seasoning salt, pepper, paprika

Prep time 10 minute Cooking time 20 minute

A throwback to an early episode from Little Coach Farah and Sue, The Therapist.

At the age of 16, I self-harmed by repeatedly cutting my left arm. It felt good, it was like a release of emotions.

In this episode we discuss why I had reached this point in my life and what triggers this behaviour and how to recognise the signs.

Learn how many teaspoons of sugar are in mince pies.

Can you guess before listening?

This might shock you to how many teaspoons of sugar there are in one glass of Mango juice.

Listen now to find out.

Looking back at 2018.

Today we talked about our achievements for 2018.

We reviewed what went well and went could improve. Anita speaks about the highlight of year and we discuss what we planning in the new year. Lots of exciting stuff happening in both our lives for 2019.

Is this your year?

Do you want to find your passion and move forward in your life? Here we give you some motivation and tools to help you achieve this. 😊

In this episode Big Coach Afro shares with you the top 3 tips to lose weight and reduce fat as a vegan or vegetarian.

Make sure you are getting enough protein, in this episode I will show you how
Don't overdo the carbs, a common mistake for vegan and vegetarians
Eat more vegetables...but the right kinds

To learn more download our free Ultimate Fat Loss Pack which contains more information on fat loss, https://bigcoachlittlecoach.com/free-but-awesome

Ingredients

1 chopped courgette 3 chicken breasts cut into strips 1/2 jar of passata I cup frozen onions 3 cloves of garlic Salt, pepper, cumin, paprika to taste.

Prep time 5 minutes Cooking time 15 minutes

For more recipes ideas head to www.bigcoachlittlecoach.com/LBTS

New book: Life Beyond The Scales (Recipes and Mindset): www.bigcoachlittlecoach.com/Life-Beyond-The-Scales-Book

Here I share my top 3 steps to staying ahead of the competition, it does not matter what industry you are in these will work:

Mind your business - stop focusing on others, what are you doing?
Grow an awesome team - too many people try and do it all alone, you NEED a team
Clients over everything - this is so crucial

Please share with a friend.

It’s is no doubt this is the most upsetting and depressing conditions. From farting to frequent trips to the toilet, Irritable Bowel Syndrome is not pleasant.

Can you do something to reverse this? The only way is to change your lifestyle and dig deep into your nutrition.

My 3 tips will help you to think differently to make the changes so you can manage IBS and enjoy life.

We are bringing you this special episode from Morocco and the UK.

Today we are discussing finding your passion, your gift and getting started.

Don’t wait for the time to be right, the time is right now.

The Soul Sisters share their own journey of how they started on their own entrepreneurial journey by just starting before they were ever ready.

In this episode, I share with you the 3 tips you can use to build muscle without any dumbbells, kettlebells, in fact, with no equipment at all.

All you need is a small space and you are good to go.

Listen now to find out how.

Here I share the perfect program for any client, it is simple to use and therefore means you can spend more client coaching the client for a better result.

Great for Personal Trainers.

It’s is no doubt this is the most upsetting and depressing conditions. From farting to frequent trips to the toilet, IBS is not pleasant.

Can you do something to reverse this? The only way is to change your lifestyle and dig deep into your nutrition.

My 3 tips will help you to think differently to make the changes so you can manage IBS and enjoy life.

Ingredients

2 cups of lentils 4 -6 cups of water

For the topping 2TSB olive oil 1/2 cup frozen onions 1 green chilli 1 tomato 4 cloves of garlic Spices to suit and taste

Rice 2 cups of white or brown rice 4 cups of water 1/2 cup frozen peas Pinch of salt.

Prep time 5 minutes Cooking time 30 minutes

Enjoy :-)

In this episode, Big Coach Afro covers the top 10 myths surrounding food and how to avoid them and why they don't show the full picture.

Listen now to find out if you are a victim of one of these myths, I know I was before I became a Certified Personal Trainer.

Ultimate Fat Loss Pack: https://bigcoachlittlecoach.com/free-but-awesome/

Little Coach Farah' Bitter Sweet (How Much Sugar Is In A Yeo Valley Yoghurt): https://youtu.be/1kMBNvr8klE

What is the MSK system? 1. Making it stronger (Move and Improve) - Muscles and tendons - Bones and cartilage 2. Preventing injury - Motion is the Lotion - From repetition - From postural tensions 3. From lack of preparation...Be an ADL Athlete - Warm up - it’s not silly... - Warm down - that’s not silly either! In short... - Make it work to keep it strong - Move it to keep it supple - Avoid sudden strains without preparation

If you just been told you have high cholesterol at your doctors, then it time to look at your lifestyle and make some changes.

I want to give you powerful tips to make these changes and bring your cholesterol down.

Today we talk about stepping out of our comfort zone and taking some risks in life.

Coming here was a bold step for both of us.

Leaving our kids our, work behind to come and experience a one of lifetime opportunity was definitely worth taking the risk.

Why do we suppress anger?

Something upsets you. You feel angry and hours later, you are still fuming. Get over it. Deal with it. Let it go. We hear these phrases so often, and it is certainly good to find a way to resolve the anger but some people don’t know how.

In some cases, people hold on to that anger for years.

Maybe because we are not allowed to show anger, is it a taboo? What's happening to your body when you are suppressing this anger?

Here Sue reveals what tools you need to manage anger as an adult and particularly if you have kids.

Here I list out the top 10 best foods to eat for maximum fat loss.

You will learn which foods are the best but not only that but why they are in the top 10.

Listen now to find out which one was number 1.

How To Stay Motivated When Trying To Lose Weight

This is always tricky, at the start of the journey you are excited and can see results.

After a while, life gets in the way and then the weight loss slows down or stops altogether or even worse, you put the weight back on again.

I share the 3 tips that will keep you motivated throughout the journey.

www.bigcoachlittlecoach.com/BigCoachAfro

Ingredients

1 aubergine chopped 1 cauliflower chopped 1-2 TSB olive oil 1-2 tsp oregano Salt to taste Pepper to taste

Prep time 10 minutes Cooking time 20 minutes

I share with you how eating protein can boost your weight loss journey by accelerating the fat loss procedure.

This simple way of eating will still mean you enjoy your favourite foods, lose weight and feel full of energy.

Today I share with you how to become a Certified Personal Trainer.

This could get confusing with all those courses out there that are available online, with a college or accredited institutions.

In this episode, I share with you the 3 levels of qualification and the best way to go about getting qualified.

http://www.eifpersonaltrainingschool.co.uk/index.html

In this podcast, Sue unravels” my guilty feeling of having a date while the boys are around “ in such a beautiful manner.

By the end of the podcast, I no longer feel guilty but proud of what I had achieved.

It's looking at things from a different perspective, it requires one to put their own feeling on the side and take into account other important factors.

‘If I was to have sex before marriage, I am heading straight to hell”.

Does it sound familiar to any of you ladies out there?

We were brought up with the belief that sex is a dirty word and one must stay away from it.

Now in our late thirties and early forties, this belief still affects our current relationships with our partner.

We discuss how to break the chain so our kids are protected from our limiting beliefs.

Have you just been diagnosed with diabetes TYPE 2?

The number of people diagnosed with diabetes in the UK has more than doubled in the last twenty years, according to a new analysis released today by Diabetes UK.

The new figures show that there are now almost 3.7 million people living with a diagnosis of the condition in the UK, an increase of 1.9 million since 1998.

In most cases, you can reverse this disease.

Listen to my five top tips on how you can take control of your life and change your future.

3 Common Mistakes When Trying To Put On Muscle:

Not getting enough protein
Not getting enough calories
Not being patient enough or consistent, listen you'll be shocked how much muscle you actually put on in a week.

To learn more about muscle gain or nutrition head over to www.bigcoachlittlecoach.com/BigCoachAfro

Chocolate Protein Porridge - Episode 16

Ingredients

25 grams of oats 100 grams of Unsweetened milk 25 grams of whey protein 1 Tsp of Cacow powder 1 Tsp of peanut butter 1 Tsb of frozen berries.

Prep time: 5 minutes Cooking time: 10 minutes

www.bigcoachlittlecoach.com/LBTS

Learn exactly what we coach our clients every day on how to lose weight without the need for a fad, soul-destroying diet.

Listen now to find out more.

3 Best Tips To Grow Your Personal Training Business in 2019

Increase your prices but before you do, you must add more value first. Don't increase it because you bought more fancy equipment. Add more of what the clients want, desire and need first.
Change your model, if you do 1 on 1 training. Group Personal Training (1 to 4, 1 to 6 etc) is a more cost effective way of training for the client, saves you time, increases your income and more importantly creates an amazing community.
Listen to your clients, maybe they need extra help with nutrition. If you hear common themes around your clients then maybe there is a demand for you to create something that will support them.

Please share with a friend if you found this useful

Something upsets you. You feel angry and hours later, you are still fuming. Get over it. Deal with it. Let it go.

We hear these phrases so often, and it is certainly good to find a way to resolve the anger but some people don’t know how. In some cases, people hold on to that anger for years.

Maybe because we are not allowed to show anger, is it a taboo? What's happening to your body when you are suppressing this anger?

Here Sue reveals what tools you need to manage anger as an adult and particularly if you have kids.

Today we discuss shame and guilt.

According to the dictionary:

'guilt involves the awareness of having done something wrong; it arises from our actions (even if it might be one that occurs in fantasy). '

Shame may result from the awareness of guilt but apparently is not the same thing as guilt.

It's a painful feeling about how we appear to others (and to ourselves) and doesn't necessarily depend on our having done anything.

We reveal the shameful mistakes we have made in our past and do we still feel guilty about them?

Ingredients 2 cans of tuna in brine 2 Cups of roughly mashed potatoes 1/2 Finely chopped onions 1 chilli finely chopped 1-2 eggs beaten Salt pepper and cumin seeds to season

Prep time: 25 minutes (includes the mashed potatoes) Cooking time: 10 minutes

To get the latest tasty recipes please subscribe here: www.bigcoachlittlecoach.com/LBTS

Today I share how hundreds of our clients have lost hundreds of pounds using this simple, easy to follow method of losing body fat but without comprising their health.

Is it ok to live with high blood pressure? Are the tablets the way forward?

Yes in some cases, but most cases it’s a choice that you and I can make every day.

Is it impossible to reverse high blood pressure? Absolutely, so why would you not give yourself a chance by changing a few things in your life.

In my video, I will give you hints and tips to manage your blood pressure.

Whatever stage you are at there is always room for an improvement.

https://bigcoachlittlecoach.com/just-been-diagnosed-with-high-blood-pressure/

Here I share my top 3 tips for creating clients. I use these exact methods to create clients.

It has helped us create 5-8 clients a month, what could that mean for your business?

How many teaspoons of sugar are there in this little tiny mini mars bar. Can you take a guess?

Soul sisters are excited to bring you this amazing and totally mind-blowing discussion about our own experiences of how we recognise our flaws, learn from them and change them into behaviours that we are proud of.

We go deep and we bare it all.

Everyone will relate to this.

Are you stuck in life about how to change and progress?

Get inspired by listening to the Soul Sisters making success happen every day 😊

Little Coach Farah is not the only one who cooks :-)

Today I am going to share with you my recipe for protein pancakes, whey protein is optional.

This is great if you are trying to add muscle if you are looking to lose body fat go with the no whey protein version and two eggs for females.

Ingredients

3 eggs (male), 2 eggs (female)
1 Banana
1 Teaspoon Nut Butter
1 Teaspoon Butter
1 Scoop Of Whey Protein

Enjoy :-)

Ingredients

Chicken breasts 4 sliced 1 cup frozen onions 1 cup frozen peas 1 cup frozen peppers 2 cloves of garlic 250 g of Passata Choose spices to suit you.

I have used cumin, chilli, soy sauce, and salt.

Prep time: 5 minute Cooling time: 15 minutes

Enjoy :-)

These are my 3 tops tips:

Use compound movements such as bench press
Use supersets, for example, bench press followed by press ups. This will also give you a great arm workout. 2 for 1 :-)
Eat More Calories, start with a few extra hundred to start and wait for 2-3 weeks and see if it makes a difference.

I would go for more protein for these extra calories. This could be a chicken breast or whey protein.

Today I want to share with you my 3 top tips on starting a Personal Training Business.

It was not the best or easiest of starts, we failed at Facebook marketing in late 2017/early 2018 which could have been our undoing, we struggled to create clients from our free taster week and we started from zero.

I am proud to say it is coming up to our 2 year anniversary of Grid City Fitness and we currently serve over 60 clients a month.

Please share with a friend.

Like watching videos then check out my YouTube Channel, www.bigcoachlittlecoach.com/YouTube

I wasn’t always a confident female Certified Personal Trainer.

9 years ago I suffered the most incredible case of postnatal depression which left me feeling totally out of control and dysfunctional.

I want to share how I transitioned from feeling so low to create the life I live now, one where I am cherishing the joy of motherhood, happy the way I look and running my own business helping other women in similar situations have hope and to feel better about themselves.

Please share with someone who needs to hear this.

www.bigcoachlittlecoach.com/LBTS

In this Podcast, I and Sue look at what creates this disorder and we explore the difference between the two different type of narcissistic personalities. Do you think you may be live with someone who is a narcissist or are you showing signs of it yourself?

Narcissistic personality disorder, one of several types of personality disorders, is a mental condition in which people have an inflated sense of their own importance, a deep need for excessive attention and admiration, troubled relationships, and a lack of empathy for others.

But behind this mask of extreme confidence lies a fragile self-esteem that's vulnerable to the slightest criticism.

Today we are talking about thinking outside the box.

Have you thought about how would it feel like to react to something in a different way? One that you may not have experienced before nor it's in your makeup.

We are sharing our experience of how we are constantly thinking outside the box by challenging ourselves to get better results for our families and business.

Today we are looking at two different yoghurts.

One is sold as flavoured healthy 0% fat-free.

The other is plain Greek 0% yoghurt.

Which one has more sugars? 🤔

In this episode, we cover Resilience. Sue, the resident counsellor shares her tips and strategies to deal with resilience, you will learn how to build resilience, the role it plays in the modern world and why do we struggle to be resilient when confronted by others. We deep dive into the roles Men and Women play and how they impact society.

Ingredients - Chicken And Veggies Soup

Chicken breast diced 2 cups
Onion 1 cup
Garlic. 2 cloves
Butternut squash 1 cup chopped
Swede 1 cup chopped
Carrot 1 cup chopped
Potatoes 1 cup chopped

Add little chilli flakes at the end to taste.

Prep time 10 minutes Cooking time 25 minutes

Ingredients - One Pot Chicken

Chicken 4 breast sliced
1 cup chopped squash
1 cup chopped carrots
1 cup chopped swede
1 cup chopped potatoes
1 box of passata
3 Cloves of garlic
1 chopped onions
Seasoning: Cumin, chilli, peppers, paprika and salt.

Prep time 15 minutes

Cooking time 2 hours on high and 5 hours on slow.

Check the cooking time of your hot pot to determine the cooking time

For more recipes check out my new book, Life Beyond The Scales.

https://bigcoachlittlecoach.com/life-beyond-the-scales-book/

Today is Monday and it is Monday Insight time.

So what am I talking to you about today? I’m talking to you about that age is just a number and it doesn’t stop you doing what you need to do. Many clients that I see will normally say, “I’m too old to do this.

I’m too old to do that. I’m too old to squat. I’m too old to pick up the weights. I’m too old to do boxing. I’m too old to go down on the floor, do a plank.” You name it.

Listen Now to find out more.

Part of our Grid City Fitness Christmas Countdown.

Every day we deliver a tip of fitness, nutrition or wellbeing.

Today we are busting the myth about eating fats makes us fat.

That’s not true, however, it depends what kinds of fats you are consuming.

Here is a list of fat that is loaded with minerals and vitamins.

Almonds, almond butter
Cashews, cashew butter
Hazelnuts
Pecans
Pine nuts
Pumpkin seeds
Sunflower seeds
Macadamia nuts
Walnuts
Avocado

Have a thumb size of healthy fats to optimise your nutrition 3 times a day.

People with narcissistic personality disorder believe they are superior or special, and often try to associate with other people they believe are unique or gifted in some way.

Today we touch on what the above personality means and looks like. We discuss the types and try and understand this a little deeper.

Listen now.

Worrying about everything is becoming a habit for most of us.

It can relentless, debilitating and drain our energy leaving us unhappy.

People who worry a lot aren't able to enjoy themselves. They aren't able to focus on goals and pleasure. Life for them often feels draining and lacks pleasure.

Simply put: they are not happy.

In this episode, we use our own life experiences to show you how you can break the habit of worrying about everything by giving you some tools.

Coaching clients
Finding a new venue for Grid City Graduates early morning sessions
Going to the dreaded dentist
Blog writing

www.bigcoachlittlecoach.com

How much sugar in orange juice? This one is going to shock you🙈

Ingredients

1 kg mince lean beef 1 cup onions chopped 1-2 chopped garlic 1-2 chopped chilli 1 Tsp cumin powder 1 Tsp paprika powder Salt, pepper to season

For the sauce Passatta 1 carton 500 grams 1TSB olive oil

Preparation time. 10 minutes Cooking time 15 minute.

For more recipes check out this page, https://bigcoachlittlecoach.com/life-beyond-the-scales/

Today I want to talk about how parents are under pressure to buy piles of Christmas presents for their kids.

I remember when I and my ex-husband used to worry about the size of the piles for each of the boys right until Christmas Eve... Did we have enough?

This year I would like to make some changes to this. What’s really missing from my kids life? Another I-pad or the latest phone? No

What’s missing is quality time with my kids without the interruption of social media.

Spending time with my kids with my full attention to every little word they are saying.

Listening and observing, teaching them the skills to cope with life by learning myself first and foremost.

It definitely trumps the pile of presents that I use to rush around getting them.

This Christmas slow down and really think before you buy. Is it a genuine present or are you buying due to guilt and other social pressures?

I join Little Coach Farah on her children's supermarket tour, work, work, I go visit my best buddy, Ally and I finally hit that Front Squat PB after 2 years of trying.

www.bigcoachlittlecoach.com

Today’s tip is about priorities the things that are important in your life.

This is taken from a book called ‘7 Habits Of Highly Effective People’ by Steve Covey. A perfect read for an enjoyable but sometimes stressful time of year.

He breaks down priorities into 4 quadrants.

Quadrant 1 deals with things that are urgent and important such as your car breaking down or a fire alarm at the office. It can also include work you have been putting off but the deadline is today.

The lifestyle of this type of person is often a person who procrastinates, is burnout and highly stressed.

Quadrant 2 deals with things that are not urgent but important such as planning and goal setting, self-development and exercise and relaxation.

The lifestyle of this type of person is a person who has balance and is a high performer.

This is where you should spend most of your time and effort.

Quadrant 3 deals with things that are urgent and not important such as unimportant emails and phone calls.

The lifestyle of this type of person is a person who says yes to a lot of things and disappoints themselves before others.

You don’t want to be in this quadrant.

Quadrant 4 deals with things that are not urgent and not important such as watching too much TV or being excessive on social media and generally wasting time.

The lifestyle of this type of person is a person who slacks from doing any real hard work and just enough is enough.

Book: The 7 Habits of Highly Effective People https://www.amazon.co.uk/dp/0684858398/ref=cm_sw_r_cp_api_i_zZ20BbWW0D11F

Audible: https://www.audible.co.uk/pd?asin=B004EW0S34&source_code=ASSORAP0511160006

The 7 Habits of Highly Effective People : Powerful Lessons in Personal Change

Today we are discussing separated families.

Each one of us is trying our best to do everything to make this process smoother for the well being of our kids.

There are challenges all the way.

Listen to our experiences of how we are overcoming challenges that come from being in separated families.

This is our mission statement, we wanted to share this with you. It is our thoughts, feelings and what we believe in.

“We Are On A Mission To Inspire And Impact As Many People As We Can Through Our Own Fitness, Nutrition, Business And Lifestyle Journey", Join us...

And we are on a sofa :-)

We talk to two local Doctors (from Milton Keynes) about the state of the Nhs and how we can help through nutrition.

Are we being naive and ideological in thinking we can change a system that is broken?

Listen to us discuss:

Patient care after seeing a doctor
Why do patients struggle to make a permanent change to their health and wellbeing?
Why does the Nhs struggle to look after so many people
Are nutrition and education really the answer?

Listen Now

I meet a client who struggles to balance leaving full-time employment to start a business, being a Mum and not earning her own money, yet

Nutrition Blog:

9 Powerful Ways Nutrition Can Vastly Improve Your Wellbeing

https://bigcoachlittlecoach.com/9-powerful-ways-nutrition-can-vastly-improve-your-wellbeing/

A great listen if you are starting at zero or a low subscriber count (we have 25) and would like key steps to grow. Forward to 32:35 for strategy.

Background, we (Farah and I) have a growing Personal Training business, Grid City Fitness and have started a new business, Big Coach Little Coach. This new business is on a mission To Inspire And Impact As Many People As We Can Through Our Own Fitness, Nutrition, Business And Lifestyle Journey”.

In order to do this, we need an audience/tribe to join us and we believe in giving value to others hence we decided to use YouTube to share our message about fitness, nutrition, business and lifestyle.

In this episode, we discuss:

Progress so far, what is not working and how we can improve it
Understanding that this is business and not personal, a tough one as I (Big Coach Afro) sometimes get in my own way
We share our strategy for growing our YouTube channel

Listen now to gain an insight into our journey.

Little Coach discuss this topic with her Soul Sister, Anita.

Why do we put people in boxes and judge them?

It all started with my conversation with my Grid City Teens.

They asked how did I open my business. We learned there was no career advice like we had in our day.

Build confidence and self esteem in teenagers by providing a platform where they openly and freely express themselves.

She has never visited the Bullring properly and has only seen the Debenhams store for training as a Sales Manager at Debenhams.

We visit CrossFit Digbeth to stay on track with our training program.

Why do you struggle to sleep?

This episode could be the unlock to you getting a better nice sleep and improving your life.

Listen now.

Why do people struggle with motivation on their weight loss journey and can't get over a hump?

Why is it that sometimes you feel fantastic and other days you struggle to get through the day or life?

I share some of the reasons why you might be struggling.

Please share with a friend.

To watch this episode please click here, www.bigcoachlittlecoach.com/YouTube

I believe”time” could be an excuse, as you will make time if its your priority. If it’s not, grabbing a sausage roll from petrol station or Belvita breakfast biscuits with your Costa will become your focus.

The only time you will question these excuses is when you want to lose weight or for your health.

The time to invest in your health is now. Now when you are disease free and in a good place. So here are my quick easy to prepare breakfast that will give your body maximum nutrition for optimal health.

I have learnt from experience that you need to invest the time in yourself in order to grow as a person.

Just because you are married and have kids does not mean you should forget about yourself.

In fact, put yourself first as it allows you to help family and friends from a position of strength not weakness.

What do they tell you on a plane? To put your own oxygen mask on first before your childs.

Please share with a friend.

Today’s podcast is about how to deal with stress in your life.

To cope with stress you require a skill. It’s not taught in school or else we will all be in a good place.

Sue talks about how to deal with stress by using the tools found in this episode.

Listen now.

Creating A BETTER Version Of You - Soul Sisters #10

Good habits are hard to create but they will make you the best version of you.

It’s so important to create habits as it will help serve your purpose in life.

Good things don’t just happen, they require effort and consistency. You will fail many times but you will rise and learn from your mistakes for the best version of you.

Everyone loves a wedding, these two amazing people share their day with us.

I have known these guys for nearly 14 years, we all met @astonuniversity, we have been on many nights out, shed tears and laughter.

The best thing about these guys is that you always feel you can carry on where you left off, still laughing and enjoying each others company.

We don’t get to see each other as much. Life happens, some have gotten married, some have literally just had babies and one wife is just due any day now and others have had babies that are now 9 years old but a wedding is where we reunite.

To watch this episode, click here: www.bigcoachlittlecoach.com/YouTube

Baked beans today.

Have many teaspoons of sugar?

Big Coach Afro and I held our first ever car boot sale at MK Bowl in order to hit our £2,000 target for our wedding in Italy.

Have any of you sold anything at a car boot sale before? Let us know how you got on.

To watch this episode please subscribe here:

www.bigcoachlittlecoach.com/YouTube

Discover the 5 best ways to shop smarter in the supermarket not only for weight loss but also for health and well being of your entire family and your wallet.

Listen Now...

Time With The Ndiritus (Big Coach Afro's family).

Meet the nieces, sister (Rhoda) and my Mum.

The nieces', Malikah and Zaynah come and stay over with us and perform a play for us.

Today’s podcast is about how to build resilience.

Life throws all kinds of challenges at us. There are times when we are so disappointed by an event that has happened in our lives but once we get over that we begin to build resilience.

It an extremely useful life skill to have.

If you don’t have it, Sue gives you tips to acquire this skill.

Listen Now

Today’s topic is singleness and seasons.

If you find yourself single and are wondering why?

Stop, here is a perfect opportunity to find yourself. Discovering you and what you want is best discovered when you have more time to yourself.

Listen to Anita share her singleton life and how she is marvelling in it.

Meet my (Big Coach Afro) family and how to transfer files for free that are under 2GB using WeTransfer.

We cover:

Why do we plateau in terms of fitness (FITT, Frequency, Intensity, Time and Time) and nutrition (sneaky foods/honesty)?
Weight loss (scales) vs fat loss (measurements + photos)
5 things you can control (fitness, nutrition, mindset, sleep and recovery)

Failure is part of success, nobody has ever been successful without failing. When this happens, it's time to dig deeper and push harder.

Will, I hit this Clean and Jerk, Personal Best?

Little Coach Farah's Book, £1.99 not £2.99 (my mistake, lol. Still less than a cup of coffee and so much more value): https://bigcoachlittlecoach.com/life-beyond-the-scales/

So step away from the scale, because when you take your measurements on the scale, you are going to get three or four different results.

Try it, try it yourself and you'll see.

Listen Now

I show you how to quickly cook Roast Dinner, the client of the month is announced, I find out about my Body Fat % and I am Not happy and I give away holiday tips that will help maintain your weight during your holiday.

Roast Dinner link: https://bigcoachlittlecoach.com/lifebeyondthescalesYT

Client stories link (along with Janine's story): https://bigcoachlittlecoach.com/clients

Soul Sisters podcast: https://bigcoachlittlecoach.com/legacy

Low iron level occurs when the body doesn’t have enough of the mineral iron.

This leads to abnormally low levels of red blood cells. Learn how these 13 foods can boost your iron intake without the need for medication.

Please click on the picture to find out how.

What an absolute ridiculous word to use in any vocabulary, Disappointment.

The word crushes are soul yet we continue to use this word to describe our emotions.

If something doesn’t go the way you want it to go, 'I am so disappointed'.

Let's try and change these words to, 'It wasn’t meant to be', learn from it and let it go.

Please one more request from soul sisters.

Don’t tell your child you are disappointed in them. It can wreck your self-esteem for years instead tell them how you feel and concrete on the behaviour rather than the person.

5 Powerful High Blood Pressure Tips That Will Reduce Those Pills...Rant Over - Episode #19

Why are So many people suffering from high blood pressure and all they are subscribed are drugs to take.

There must be a better way...here it is!

Please share with a friend.

How much sugar in a handful of raisins? No way I am so shocked!!!

A lot of CrossFit Training today, I attempt a Snatch PR after all my Romwod and following my TrainingIQ program.

Will it pay off?

Farah takes her boys to see her sister in Ireland.

Her sister drops Farah to do CrossFit at CrossFit Tullamore but will her sister, Nadia join in?

Listen now to find out

Little Coach Farah has spent hours preparing recipes and putting her heart into the mindset behind food which makes this e-book more than just a recipe book, it's about a powerful lifestyle change.

This book will inspire and impact you to make long-lasting weight loss changes to your life which will not just benefit you but your family's' life too.

All for just £1.99, so maybe give up that fancy coffee today, make one at home and get this amazing book instead:

https://bigcoachlittlecoach.com/life-beyond-the-scales-book/

Bitter Sweet Thursday

Tonight we made a chocolate cake as it’s our treat night.

Chocolate cake slice. How many sugars do you think in one slice?

This week we got loud and passionate about “when one door closes another opens”.

If you have been made redundant, see it as an opportunity and a blessing.

If your partner has walked out, new paths will be dug out for you. You just can’t see it yet because you are so emotionally involved.

Don’t make any hasty decisions and wait until the dust settles. Then pick your self up and dig deep. Evaluate, recognise, make peace with yourself.

Now get out in the big wide world with your head held high and take the opportunities that are all around you.

Ladies, we all come into the world with a unique gift. Have you opened yours?

Closed doors is never a bad thing. It all depends on how you see it. Feel sorry for what’s happened to you or learn from it and smash through the next door.

Listen to us get passionate and share our stories of open/closed doors.

I get my shiny new car after all that hassle of almost getting ripped off by a classic car salesman. The new guy was amazing, he proved that there are still good car salesmen out there.

Little Coach Farah' surprises me for Friday night date night.

I update you on our business stats for July and how we intend to grow our businesses.

Serves 4

Prep time 5 Minutes Cooking time: 15 minutes

Ingredients - 3 chicken breast cut in thin strips. - 1 box of passata - 1/2 pack of your choice of spaghetti - 1 TSB of Olive oil - 1 cup frozen onions - 2 cup frozen peppers - 3 cloves of garlic finely chopped - A big hand full of spinach - Fajita mix spices or you can use any spices. Salt, pepper, lemon juice, cumin powder, the paprika powder will all work.

Method Fry onion, garlic and peppers in some olive oil. Add chicken breast and cook till brown.

Add the passata and all the spices and cook for a further 10 minutes.

In a separate pan boil the spaghetti till tender and drain.

Add the spaghetti to the chicken and add a handful of spinach on the top.

Cover the lid so the spinach gets soft.

Serve with vegetables of your choice.

I take on my First Ever Kids Summer Workshop, I am nervous and excited at the same time.

I Cook for 70 + people for a women's event held at the Oak Tree Centre, Shenley Brook End (aka the home of Grid City Fitness).

I am off to see my sister, Nadia in Ireland with the boys.

Today Rayhan and I are checking the sugar content in low-calorie chocolate fudge brownie (Fibre One - 90 Calorie bar)

Several clients' journeys, what does a typical client struggle with, how we coach them through their journeys and build success.

Listen to the Graduate Coaching Session by clicking here: https://bigcoachlittlecoach.com/graduatesession

We are judging all the time.

Why are most Taxi Drivers male? Why aren’t there any Bin women? Why do we have Policemen and Fireman? Where are all the female Taxi Drivers, Firewoman and Policewomen?

Listen to us talk away about our backgrounds, personal experiences, societal stereotypes and cultural context and how they can impact our decisions and actions without us realising.

00:03 - Typical day 01:00 - What do you like to do outside of the business 02:04 - What’s your vision for the business 05:22 - How are you going to grow the business

For the full podcast version please click here:

www.bigcoachlittlecoach.com/liftingroomcrossfit

I Nearly Died Just Doing The Warm Up!!! - Episode 22

I travel to The Lifting Room CrossFit to meet box owner and friend, Sophie to get a work out in and to interview her after her 2nd anniversary of opening the box.

Listen to the full interview here: https://bigcoachlittlecoach.com/liftingroomcrossfit

She puts me through my paces with this tough but awesome workout.

I say goodbye to my old car.

There is a rant about the 'What The Health' documentary on Netflix, I watched with Farah. Hear my strong views on the topic.

What is your view on it?

We think we are not judgemental but we most definitely are.

Listen to me and Sue discuss why we as a society have beliefs about various social and identity groups, and these biases stem from one’s tendency to organise social worlds by categorising.

Hear how I feel about the documentary, 'What The Health' which is available to watch on Netflix.

Does this sound familiar to you?

I see many clients that have been harbouring lower back pain for years. They are very anxious about lifting weights or exercising and understandably so.

Back pain is very common, with around one in three of us getting it every year. It’s usually the lower back that’s affected. Lower back pain doesn’t normally have a serious cause and in most cases, a pain will improve within four to six weeks.

Let's explore the common causes and what can we do to alleviate some this pain that's literally has become a pain in your backside.

Learn how we support our clients who struggle through our 8-week program, the tips and hints I use to help support them and my first ever Facebook live for our new program launch.

Listen, you know it makes sense.

Enjoy the process rather than buy now, pay later attitude (credit cards) and trying to keep up with the Joneses.

We go away to spend time together and grow our business.

May or may not contain traces of desserts.

Bitter Sweet Thursday

How many teaspoons of sugar in flavoured yoghurt compared to plain Greek yoghurt?

Is the trade really worth of?

100 grams of Greek style lemon yoghurt has nearly 4 teaspoons of sugar. That’s your half daily intake of sugar gone on one small pot.

100 grams of plain yoghurt has 1/2 a teaspoon of sugar in it. Why not flavour it with some fruit, mango is particularly nice with yoghurt. Give it a try.

Now that’s what I call a smart swap.

Small changes = Big results

Learn how we going to grow both of our businesses, Grid City Fitness and Big Coach Little Coach with these 3 additional resources.

Subscribe today for the latest daily straight to your phone.

I am going to share the facts and my professional opinion (as a certified Personal Trainer).

Like I said in my last diet blog, I am not going to sell you anything, I don’t work for a paleo or supplements company.

I just want to give you a balanced view, share my view with you and let you form your own opinion.

How to use your time wisely to get more done.

My father is a Diabetic type 2 and before I researched diabetes in detail, I wanted his point of view and his story of diagnosis.

He lives in Pakistan now after being separated from my mother in 1995. We don’t have much contact now unfortunately as we are so far apart and have very little in common.

I rang him to ask him a few questions about the history of his condition. This may make you laugh but these are his exact words.

Listen to the soul sister talk about their journeys and struggle especially related to forgiveness and letting go.

We share our stories and invite you into our hearts.

Join us and share your story.

Taken from our nutrition webinar training, it is the exact same methods we use to coach our clients.

For more fat loss tips, videos and support head to www.bigcoachlittlecoach.com/free-but-awesome

Can you guess how many?

A great listen especially if you are struggling to make a decision in your life or struggling to commit to a goal.

Flashback to our trip to Spain.

The result baffled me until I spoke to my mum and she reminded me, it could be hereditary.

Anyway, the point I am trying to make is, I was left confused as I exercise and eat well anyway. What else must I do?

I decided to do my own research and here is what I found...

Last night at Farah and Anita’s show we discussed and debated and got really passionate about...

How would you like people to remember you?

Leaving a legacy behind.

Don’t die without igniting your passion. We all come with a special gift that’s unique to us. Have you found yours?

Lead a life that full fills your purpose in life. The monies will follow but it shouldn’t be your first love.

Stand on your feet, give generously and never have an expectation but hope.

We are living the kind of life above and we are finding it very rewarding. It’s truly amazing 😊

Listen to how our clients have got on from their point of view. You guys are amazing :-)

That is the equivalent of (per day)

13 peanuts
1 and a half custard creams
1 medium latte
A slice of thick white bread
3 sweets
1 tablespoon of mayo (15ml)

It does not sound much but that all adds up, make a better choice. Water instead of a latte, no sweets or biscuits or sugar.

Listen to how you STOP this!

I remember growing up I was told to look down when walking outside. As I was entering my teenage years and my breast started to appear, I felt ashamed and very insecure. I felt everyone was looking at me.

I am fuming...

The doctors are quick to give medication but no thorough conversation has taken place between the doctor and patient.

I had the pleasure of coming and seeing Sophie’s grand opening of this box in 2016.

She has worked tremendously hard to get it to where it is now and has an amazing team behind her.

I am excited to visit next time to see where she has taken her business and to watch it grow :-)

Listen to her journey here.

“Have you been given any advice about nutrition or exercise?” "no, just to lose weight” she replied.

I wasn’t shocked to hear this at all. I have spoken to many ladies and some men in my initial consultation, who have told me very similar stories.

The doctors are quick to give medication but no thorough conversation has taken place between the doctor and patient.

What is stopping you from tapping into your brilliance, and achieving your greatness?

We discussed so many things that hinder our progress. For instance Fear, procrastination, excuses or illness.

Our fear of failure constantly overshadows our excitement to succeed.

We constantly allow our insecurities to control our destiny. We miss out on shaping our life by wasting time entertaining demons that’s depend on our attention to survive.

Keith and I get on now more than when we were married. We make a conscious effort to get on well for the sake of our kids and to be a role model for them.

If Keith and I are not around who will after my boys, my Mum? My brother? My sister? Afro?

Anita and Farah share their views and journeys on shame and insecurity.

Taken from the final episode of the 6 part video series I filmed last year, this episode focuses on: - What supplements do I recommend and why? - How to best take them and when? - The results you can expect from supplements

BONUS: These are the questions I get asked the most about as a certified Personal Trainer when it comes to supplements:

How long after a workout should I take Whey protein?
When should I take Amino Acids (BCAAs)?
Do I have to take supplements?
What are the best supplements to take?
Is a multi-vitamin enough?
Should I take medical advice before taking supplements?
Can I replace food with supplements?
How quickly will I see results from supplements?
What about other supplements I have heard about?
Which supplement would I recommend taking first? I can’t afford them all.

Hear the answers now by listening to this episode.

These are the questions I get asked the most about as a certified Personal Trainer when it comes to exercise:

How long after a workout should I take Whey protein?
When should I take Amino Acids (BCAAs)?
Do I have to take supplements?
What are the best supplements to take?
Is a multi-vitamin enough?
Should I take medical advice before taking supplements?
Can I replace food with supplements?
How quickly will I see results from supplements?
What about other supplements I have heard about?
Which supplement would I recommend taking first? I can’t afford them all.

Hear the answers now by listening to this episode.

Taken from the second half of the 6 part video series I filmed last year, this episode focuses on:

Learn how to use the most common pieces of gym equipment (TRX, squat rack, lat pulldown etc)
Best core exercise to build a solid core
How to plan a training week, great if you train once a week, twice or even three times a week
How to STAY Motivation working out on your own

BONUS: Get answers to these common questions:

Will crunches help me see my abs?
How do I get rid of bingo wings?
I’m a lady and I want an awesome bum, what do I need to do to get one?
Why do I feel sore the days after doing exercise?
How quickly will I see results?
Can I tone my thighs using the adductor machine?
What the hell is resistance training?
As a female will weight training make me bulky?
What is RPE?
What is the best way to lose weight?

Listen Now.

These are the questions I get asked the most about as a certified Personal Trainer when it comes to exercise:

Will crunches help me see my abs?
How do I get rid of bingo wings?
I’m a lady and I want an awesome bum, what do I need to do to get one?
Why do I feel sore the days after doing exercise?
How quickly will I see results?
Can I tone my thighs using the adductor machine?
What the hell is resistance training?
As a female will weight training make me bulky?
What is RPE?
What is the best way to lose weight?

To the answer just hit the play button, you know you want to :-)

Taken from the second half of the 6 part video series I filmed last year, this episode focuses on:

The best types of cardio for the optimum results
Types of weight training (free weights vs machines) and their advantages
Exact rep range needed to build muscle
These top 10 questions answered:
Which is better free weights or machines?
What is the best type of cardio?
How do I lose body fat and gain muscle?
Does resistance/weight training help me with my running?
I have stopped seeing results after running long distances, why?
What should I take before or after a workout?
As a woman, I find the weight training area very intimidating, what can I do?
I only have limited time to workout, what can I do?
I have bad knees, should I squat?
I have a previous injury, what should I do?

If you have a question you would like answering email it to afro@bigcoachlittlecoach.com or hit me up Facebook, Instagram or Twitter.

The top questions I get asked as a certified Personal Trainer on a daily basis around exercise.

Listen Now

I am excited to launch my first ever recipe book, it is more than JUST a recipe book. It is a TOTAL lifestyle change.

Simple recipes along with sections on emotional eating, why do we eat too much and much much more.

“Anita, I found a hair around my nipple and a couple of hairs under my chin”.

Is this normal? Am I getting old?

Now I have a goal of getting stronger and adding more muscle. The biggest reason is that my biggest weakness is my strength, how ironic. It is something I have ‘put off’ for too long.

The reason I know this is because I did a few local competitions and the CrossFit Open, my worst events have been anything with a heavish barbell. Here are some of my worst events.

Ingredients Chicken Drum stick 1 kg Potatoes 500 grams 1 -2 courgette optional Season Garlic olive oil Lemon juice Paprika 1 TSB Salt and pepper to taste

A big green salad

Salad leaves a handful Cucumber 1/2 sliced Tomato 1 chopped Lemon juice and 1 TSP of olive oil.

I added a few raspberries and a little feta cheese to mine.

Ingredients

4 Turkey brest steak 1 TSP coconut oil Salt pepper to season 1 Marrow peeled and sliced(use half and freeze 1 Onion sliced 1 Tomato 1 green chilli 1 lemon juice 1 cup couscous 1 TSP coconut oil A few raisins Season with salt and pepper

Prep time 15-20 minutes Cooking time 15-20 minutes.

Today we discussed mother and daughter relationships that go deep into the past. Both of us where bought up by our Grandmothers. Now in our adulthood we struggle to feel the love for our mothers.

There is definitely a void that can’t be filled. As we both did not learn the skills to learn how to love which comes from the initial bonding between Child and Mother.

Today's podcast is a little different as it is taken from the Grid City Graduate's session which we hold at Grid City Fitness every first Monday/Wednesday of the month.

Today we discussed creating long term habits with Sue, the resident Counsellor.

It takes 2000 repetition to change a habit.

Let’s understand the severity of this and make baby steps to change our habits. It’s ok to fall back into our old habits every now and then.

Ask yourself WHY do you want change a particular habit when this happens.

It's my truth, in car talk about self harm.

It all happened in Pakistan.

I remember going to a corner shop to buy some sweets, the shop assistant an old man, would put his hand around my inner thigh. It felt wrong and I remember not liking it at all, but I wasn’t able to tell him no. I don’t know why this happened so frequently. Literally from the age of 5 to 18, I was abused.

The struggle is real and I share my honest truth about this painful part of my journey...

I battle through my knee injury to help out the team because team work makes the dream work.

What are you role modelling to your child? They might not be great listeners but they are sure watching your every move. If you showing them that Diet Coke is ok to drink for mummy and daddy to drink regularly, then it must be ok for them too.

Ingredients

Chicken legs 1kg Couscous 1 cup Cucumber 1/2 Spinach handful Apple 1 sliced Coconut oil 1 TSB Few olives Seasoning for chicken. Salt, pepper, cumin powder, paprika, low cal spray oil and lemon juice

Prep time: 15 minutes Cooking time: 20 minutes

The exact amount of food you need to eat if you are male or female
How to balance your plate for the maximum fat loss results without feeling hungry
Full of examples of plates of food in order to make it as simple as possible to understand. No jargon, just plain English here.
10 most common questions I get asked around food with answers.

How to boost your energy levels and understand why you might be feeling tired and lousy.
Understand why you might be feeling tired and lousy and how to combat this
How the quality of your food can improve your fat loss result, easy to understand and simple to implement – good, better and best guide.
Actions you can implement straight away for results

How to make sense of Calories to help you get the best result possible
How to make sense of Carbs, Proteins and Healthy Fats to accelerate your metabolism
How Calories In Vs Calories work
Best ways to get the maximum fat loss result
NO jargon used here, information given in plain English.

Ingredients

Beef Mince 500 grams Baby Potatoes 7-8 sliced Passatta 150 grams 1 small onions chopped 3 cloves of garlic chopped 1 Tsp paprika 1 Tsp oregano Salt and pepper to taste

Prep time: 5 minutes Cooking time: 15 minutes

Enjoy :-)

Today's episode is about Mums who run their own business. The fears and challenges they face and the risks they took to start their venture.

Did it pay off? Listen to find out more...

I am a new vegetable lover. I will be honest, I have never liked veggies as a little kid. Being forced to eat them as a child so I guess I have always associated it being healthy but horrid things.

I Cover the 5 biggest diets and why they do not work, Juice Plus, Slimming World, Weight Watchers, Atkins and the Mightly Cambridge Diet and more importantly what to do after the fail.

Ingredients

6 Turkey sausages 1 Leek Finley chopped 1 courgette sliced 1 tomato chopped 3-4 Potatoes chopped 3 cloves of garlic 1/2 the juice of a fresh lemon

To season Cumin, salt, pepper, ginger powder or whatever you fancy

Prep time. 10 minutes Cooking time 15 minutes

In today’s podcast, we are discussing loneliness, how to recognise it?Make peace with it and how to cope with it?

Listen to Sue Bird our resident councillor giving us some hints and tips to come out of the world of loneliness and embracing life again.

I haven’t competed in a year, I face my fears of competing after beating myself up so much for not doing as well as I hoped in my last comp.

This competition, along with some awesome teammates made it a great weekend and such fun.

I have fallen in love again with CrossFit.

My best friend Anita and I discuss different topics over a glass of wine.

Come and join us every week where we talk about our past, our challenges, our learns, our other halves, our kids, our views on being so single and anything that may have come across during our week.

Today’s Episode is about Women’s self-worth. Have you got self-worth or have you lost it by following your partner's lifestyle and giving up yours?

Here Anita talks about how she took her self-worth back 👍🏽

I took the courage to talk about self-harm.

I don’t think I have ever discussed this openly.

It felt good to share this.

In the past I would have felt embarrassed, ashamed of telling anyone, feeling of being the only one with this shame. Almost like the only weirdo around.

Today I have got over all of the above. I am not ashamed nor am I proud. It's called life. Shit happens to all of us, the only thing that matters now is to understand why it happened and how do I come to terms with it.

It’s OK to feel like this.

Listen now to learn how I got through it...

I almost made a HUGE mistake and almost made myself bankrupt in the process.

A great listen for Crisps lovers :-)

Food scientist Dr Steven Witherly says this melt-in-the-mouth sensation is called ‘vanishing caloric density’.

He explains: ‘If something melts quickly, your brain thinks there are no calories in it… so you can keep on eating it.’

Listen now to find out more.

Celebrate the small wins in life but REMEMBER it’s one win, one win does not equal success.

It takes many little/big wins to create success.

It’s a marathon, not a spirit.

Happy listening peeps :-)

Ingredients

Salmon 2 fillets Courgettes 2 finely sliced Red onions 1 sliced Brown Rice 1 cup Coconut oil 1 teaspoon 1/2 Lemon juice Salt pepper to season

Prep Time: 10 mins Cooking Time: 10 mins

A combo of ''There are 86,400 seconds in a day' by Jay Shetty and Mel Robbins.

How to smash your day!

Listen now.

At the age of 16, I self-harmed by repeatedly cutting my left arm.

It felt good, it was like a release of emotions.

In this episode we discuss why I had reached this point in my life and what triggers this behaviour and how to recognise the signs.

It takes time...thoughts lead to feelings, feelings lead to behaviours (actions).

Start with yourself and your inner thoughts ;-)

Don't be afraid to accept help, no one and I mean no one built success and happiness without help from others.

Don’t shut people out of your life, just SHUT the negative, unsuccessful, miserable ones out and add people who will help you grow and shine light into your life :-)

Women, All these years we have ignored us as individuals, then something happens and we realise we are fed up of feeling tired, miserable, angry, exhausted and quite frankly pissed off.

Make time for you, every single day.

Do something that makes you happy everyday single day. Stop doing “stuff” for people. Teach them how to do it for themselves once they are able to.

Life is passing away, are you living it the way you have planned it?

Ingredients:

2 eggs (female), 3 Eggs (male)
150g of frozen veg (any) per person
1 tsp coconut oil
1 Tomato
Handful of spinach
Salt and Pepper
25g oats (female), 50g oats (male)
150-200ml almond/cashew/soya milk

Life Beyond The Scales, learn how to cook with Little Coach Farah. Every episode they will be a different dish. Full of food, cooking and nutrition tips to help you nourish your body and feel awesome.

Please consider subscribing.

Last month has been a struggle with only 2 clients joining us, we know where we went wrong and we have found a solution and a strategy to fix this problem.

Today I want to talk to you about hormones and how the way you eat can impact how you feel and behave.

I feel this is the least talked about subject and knowledge around this is scarce. With this in mind, I want to give you some key information that will help you understand the role of hormones and their relationship with food.

Be it friends, family or a significant other, make sure you surround yourself with people that are going to lift you up.

Doing this will create so much more happiness in your life. You literally can’t buy happiness, it has to be created.

I have a very positive person in my life, little coach Farah and since meeting her my life and happiness have improved x 10.

I would urge everyone of you to find people who raise you up, challenge you and ultimately make you a better person.

The only way you will grow as a person, is to choose the path that is not comfortable.

Every time you overcome a challenge, it gives you the confidence to do more and more.

In this episode, we look at why we think, feel + behave in a certain way in certain situations?

How to recognise this along with practical tips to change your behaviour.

If you enjoyed today's episode please consider giving us a review.

After my pizza deliveries I tend to reflect on life, the day, show gratitude, give out tips and hints etc.

Listen to this mashup.

If you struggle with food and hide from your emotions then this could help.

Maybe you are coming back from work after a hard day and reach for the wine, chocolates or biscuits to 'deal' with the day. Do you feel guilty after?

Farah goes through her own experiences with food and gives her top 5 tips to deal with emotional eating.

I really went into on here, no more excuses, get moving. It can be done.

How to understand the victim, the rescuers and prosecutor.

What is a drama triangle and how to step out of it?

This week Litte Coach Farah talks about how she introduced her partner to her kids along with her top 5 tips on how to introduce a new partner to your kids.

Farah reads out this weeks' blog about dealing with the Menopause along with her 5 Top Tips to support you through this time.

Big Coach Afro reads this week's blog, ideal for those who have a new partner who has kids also includes my top 5 tips for making a smooth and successful transition into their lives.

Today we are discussing Understanding Post Natal Depression.

My name is Farah and I am a certified Personal Trainer and co-founder of Grid City Fitness (Milton Keynes). Sue is a qualified Counselor and founder of MKLadiesTalk.

This is a topic very close to my heart as I have suffered from Post Natal Depression after having my second 2nd child.

Today we are discussing menopause.

My name is Farah and I am a certified Personal Trainer and co-founder of Grid City Fitness (Milton Keynes). Sue is a qualified Counselor and founder of MKLadiesTalk.

Today we are talking about why the menopause is such a taboo subject. We touch on symptoms and discuss the different stages of menopause.

Is there enough out there to prepare us for this next stage of our lives?

Join us and together let’s normalise Menopause.

A brief overview of what we do. My name is Farah and I am a certified Personal Trainer and co-founder of Grid City Fitness (Milton Keynes). Sue is a qualified Counselor and founder of MKLadiesTalk.

Sue and I are on a mission to finding, discovering and empowering women of Milton Keynes and the world.

Big Coach Afro reads this week's blog, ideal for those who have always wanted to be able to run but do not know how to start.

This is the absolute beginner's guide and a must for total beginners.

“Zain, Rayhan can you please come down, your food is getting cold. I am coming, mum…” I have been asking the boys to come down for dinner for last 15 minutes and can feel myself getting really wound up. What is going on and why am I not being heard any more?

This is a few months back. I guess I began to realise there is a game that my kids are really getting hooked on. This went on for a couple of weeks. I spoke to my friends and asked them if they were having the same issue. They confirmed my worry and I decided to take some action.

Fortnite Battle Royal had made its way in my house. Little did I know it is going to consume the boys’ interest like no other game had ever done...Click play to listen to the rest

In this episode, I interview Anita Quansah from Anita Quansah London, a Jewelry and Accessory Brand with an African influence.

Learn how her mother impacts her life and how her grandmother encouraged her to pursue her true passion.

She shares her tips for success and how she remains so positive regardless of what life chucks at her.

In this episode, learn how I stay positive by using gratitude.

A great listen if you are struggling with your mindset and want to be more positive about life.

The beauty of gratitude is that you can never be angry, upset or worried. If you are truly showing gratitude and this is how you can change your mindset in an instant.

Are you a teenager or a parent of a teenager who is just about to sit their GCSEs? This could be the perfect listen for you.

Little Coach Farah talks to Zahra. She shares her journey with GCSEs and the lead up to them, she shares her worries and concerns and her 5 top tips for surviving and thriving this stressful time of year.

Would you like to survive and thrive during GCSEs? This could help support you through your journey.

In this episode, Little Coach Farah Talks about Ramadan.

Listen to her journey, early memories of Ramadan growing up in Iraq and more importantly her 5 top tips on exercise and eating during Ramadan in 2018.

This episode is perfect if you are a little confused about what to eat or do exercise wise or workout regularly and do not want to stop during the month of Ramadan.

Learn how I got into £30k in debt and can I really change my life and grow my business to £1 million net worth by 2020.

This is perfect if you run your own business and maybe you are struggling a little, this will inspire you to take action and grow your business.

Why £1 million? Listen to find out my reasons.

A great listen especially if you are struggling to make a decision in your life or struggling to commit to a goal.

Maybe you feel a little lost, need direction and more importantly are ready to make a change in your life but do not know where to start.

Let Little Coach Farah guide you through your journey to discovering how you can shape your destiny by making those tough decisions (inspired by Anthony Robbins 'Awaken The Giant Within').