Evolve Pod: Recent Episodes
Ali Hollest
Welcome to Episode 2 of our captivating mini-series on Human Performance! In today's instalment, we sit down with the remarkable Ollie Frost, a former professional rugby player turned sports therapist and end-stage rehabilitation practitioner. Ollie's journey is a fascinating exploration of the intersection between elite sports and holistic well-being.Throughout the years, Ollie's diverse skill set and holistic approach to health have woven their way into the fabric of Mindful Elements' wellbeing offerings. His passion lies in optimising the performance of individuals and groups, both in their professional and personal lives, by seamlessly integrating the most effective healing methods.Today's conversation is a deep dive into the multifaceted world of Ollie Frost. We'll be unraveling the chapters of his life as a pro rugby player, navigating the challenging transition from the rugby field to the wellbeing space. We'll also explore the profound impact of chronic inflammation on our overall well-being, delve into the realm of corporate wellbeing, and discover how anxiety, when understood, can become a superpower.I must say, recording this episode with Ollie was an absolute pleasure. His wealth of knowledge and experience were delivered with a calm and engaging demeanour that left a lasting impression. I'm eagerly anticipating the moment when I can listen back to this enlightening conversation. So, without further ado, let's jump into Episode 2 of Human Performance with the incredible Ollie Frost
Episode one of a mini series on Human Performance featuring Jonny Huntington.Jonny is a world class Elite Para skier, climber and explorer, former army officer and ultra runner.Only recently Jonny has finished a 350km 11 day ultra marathon from Manchester to London2014 was a pivotal point in Jonny’s life after suffering a bleed on the brain, causing paralysis from the neck down to his left side.After vigorous and extensive rehabilitation Jonny was discharged from the Army and trained his way to representing GB in disabled cross country skiing. However the biggest challenge is yet to come. Jonny is setting his sights on becoming the first becoming the first ever disabled person to travel from the edge of Antarctica to the South Pole solo, unsupported and unassisted!Jonny is a sports scientist with a keen interest in psychology, nutrition and physiology. As well as being a performance coach to athletes and leaders alike.”First and foremost, I’m an athlete. My injury hasn’t changed this. It may cause me to rethink my approach towards training or a certain event, but intrinsically the challenge is the same – with the right attitude and hard work, anything is achievable”
Episode 39 with Andrea Fawell.
This episode brings to the pod a very accomplished athlete. Andrea and I have been working together for a while now and as a team, have already hit some notable success, including the Summer Spine race, a 268 mile continuous ultra marathon.
But there is so much more to Andrea! Having completed various Ironman triathlons, Ultra runs including the infamous Marathon Des Sables and the Devizes to Westminster Kayak challenge, Andrea is now on a mission to help understand the effects of climate change on the Polar Ice caps and beyond.
We talk adventure, challenges, perception of self and much much more.
As ever, take a listen, learn and grow.
Episode 38 with pod favourite Dan Walmsley.
I wanted to get Dan back on to start to open that box of Wellbeing. I hear the term bounded around quite a lot these days, but what does it really mean and how can we apply wellbeing into our own lives?
We have broken it down into 4 key pillars to help you understand the key areas of looking out for yourself and allowing yourself to grow. Have a listen to Dan and I talk through:
Physical Wellbeing Nutritional Wellbeing Emotional Wellbeing Financial Wellbeing
How do these affect you?
Listen, learn and grow.
Episode 37 with Nick Kershaw.
What an energetic and positive episode this proved to be! Nick is the founder and dynamism behind Impact Marathon, a running events business on a mission to use the simple power of running to uplift and empower runners and communities all over the world.
In this episode we get into the driving forces behind impact marathon and the impact one can have on global communities. We also get into the real life challenges of running your own business and transitioning from full time employment into self employment and how keeping on top of ones wellbeing is a key marker to succeed.
We finish on the importance of sticking to your core values, both personally and professionally.
Loved it.
Listen, learn, grow.
https://www.impactmarathon.com/ instagram: @impactmarathon @nkjershaw
Episode 36 with Darren Edwards. I've been looking forward to this chat for quite some time. Darren's story is one of trauma, pain, growth success and much much more!
In 2016 Darren suffered life changing injuries in a climbing accident in North Wales. Adventure was a massive part of Darrens identity pre accident. we discuss what adventure means to Darren now and how he has managed to undertake some insane challenges thus far such as Kayaking from Lands End to John O'groats, with more on the horizon such as the Iconic 7 in 7 in 7 (7 marathons, 7 days, 7 continents).
We also talk quite openly about the journey of emotional rebuild and setbacks as Darren has adapted over the last 7 years. Tragically Darren lost his dad to suicide in 2021 and as ever, it's fantastic to hear someone turn such tragedy into amazing positivity.
I look forward to sharing this pod with you. Take a listen, learn and grow.
Episode 35 with Pete Crocombe.
Pete and I seem to be cut from similar cloth. We're both heavily involved in sport and in particular, running. However we both see the massive value that sport and participation plays in mental health and wellbeing.
Tragically and suddenly Pete's father Paul took his own life in February 2020. This is a story of how something truly harrowing has been turned into a beautiful mechanism for change, for influencing and inspiring people to make changes to habits and lifestyle through sport, exercise and physical health.
Starting on 26th March 2022 and finishing less than 7 days later, Pete, Gus, Liam and Jack ran 90 minute shifts from Lands end to John O'Groats covering 1450kms and roughly twice the elevation of Everest. What an epic and amazing feat of endurance! we discuss the reasons why and what drives Pete to continue to live his life in the memory of his amazing father Paul.
If you would like to find out more, please follow this linkhttps://linktr.ee/mentalmiles where you can donate to help more people improve their mental and physical wellbeing.
Listen, learn and grow.
Episode 34 with Graeme Walker, fellow snowboarder, outdoor enthusiast and mountain lover. In this episode we go pretty deep. it's always good chatting with like minded people about the good things in life, such as snow sports, adventure and mountains. But it's equally inspiring to confront less discussed themes, imposter syndrome, stress and how Graeme manages the day to day grind and pressure of the corporate world.
Graeme is the founder of https://www.theforgeblog.co.uk/ an inspirational hub showcasing that greatness, resilience and perseverance are around us all the time. Through adventure, through conversation and through being active Graeme has literally forged his way about life and it really is quite refreshing!
Have a listen, learn and grow
Just before Christmas I spoke with Chris, Phil, Si and Sonny as they were days away from setting off for their mammoth challenge, rowing across the Atlantic.
It's February now and they have been back on land for a couple of weeks so I took the opportunity to get 3 of the guys back on the pod to find out how the row went.
We talk the highs and lows of ocean rowing, the hardships endured, particularly for Phil, and how teamwork plays a huge roll in achieving great successes.
The whole challenge was undertaken to raise money for The starlight foundation who supported Phil's daughter, Isla, through her Leukaemia treatment. Phil undertook this challenge personally to bring himself closer to Isla, to understand the hardship she went through as a young girl being treated for such an awful disease. It's great to hear Phil talk so openly about his bond with his now very healthy and flourishing daughter. To find out more about the team, Starlight UK and how to donate, please visit https://www.atlanticflyers2021.com/
Great to have the boys back on the pod, take a listen, learn and grow.
The Evolve Pod is hosted and produced by TriSwimCoaching.com - the home of expert swimming, open water and triathlon coaching for all abilities in Oxfordshire!
the pod is also powered and supported by Notepad! They are a kickass Birmingham based branding agency who formulate crystal clear strategy alongside jaw-dropping design to make your brand truly UNBEATABLE! Check them out via their website @notepadstudio.com
As a little bonus for you, I have also team up with The Fell Store, an independent business created in lockdown to inspire more people to enjoy the mental and physical benefits of nature and the outdoors. Providing tasty, lightweight, dehydrated and freeze dried meals. Ideal for any outdoor adventure.
Use promo code Evolve15 on checkout to get 15% off all meals
Jason Lewis, explorer, adventurer and author, was the first person to ever complete a Global circumnavigation by human power - A 13-year, 46,505-mile journey across five continents, two oceans, and one sea using human power: walking, cycling, and rollerblading the landmasses, and kayaking, rowing, swimming and pedalling a boat across the oceans. In amongst this are stories of survival, resilience and fulfilment.
Jason and I get into what it means to have an adventure, what resilience really means and what he has learnt from far flung and remote cultures that shape his view on global change and sustainability.
More recently, Jason and his wife Tammie succeeded in their unique Cymru 360 - A 650-mile zero carbon circumnavigation of Wales exploring inspiring examples of sustainable living solutions. These individuals exemplify our belief that transition to a sustainable future starts with ordinary people taking local action and driving change from the bottom up.
I hope we can all make changes on an individual level to start making big changes in the inevitable fight against climate change and making sure this planet has a bright and blossoming future for us all.
Listen, learn and grow
Episode 31 with Dan Keeley.
This is an incredibly powerful episode to kick off 2022. In 2012 Dan suffered a complete fully blown manic episode, stopping traffic on an Italian motorway professing he was the chosen one.
We look into Dan's life before this episode and how abuse as a child had triggered his behaviour to slowly spiral out of control. We also look at his recovery and the journey that ultimately led him to run from Rome to Home (London)whilst entirely lifting the burden of weight off his back and using his experience to help and inspire other people.
Thanks for sharing Dan, what an amazing story!
Listen, learn and grow.
Episode 29 Atlantic flyers, the worlds toughest row.
This episode brings Wing Commander Phil Holdicroft, Wing Commander Sonny Roe, Flight Lieutenant Si Berry & Flight Lieutenant Chris Carrington-Smith who, on 12th December 2021 are setting of to row 3000 miles, racing 35 other teams across the Talisker Whisky Atlantic Challenge. The guys will face mother natures power in 40 foot waves, 35 knot winds, 40 degree heat. They will face their own demons in sleep deprivation, mental and physical fatigue as well as salt sores.
However this is more than just an ocean row. Phil's daughter Isla was diagnosed with Leukaemia at just 22 months old. Isla and her family were facing the toughest challenge of their lives. With the support of the NHS and Starlight UK, Isla is now healthy, in the clear and getting on with a life that every child should enjoy!
The guys are rowing this Ocean challenge for Starlight and to help raise money so every child and their family going through horrendous illness can be supported and offered life changing experiences to give hope and light in times of real darkness,
I'm really keen on finding out people's why, and in this episode, it's clear to see they guys are tapping into this constantly.
These guys are accomplished servicemen & endurance athletes who are putting their experience, resilience and mindset to the test.
What an episode!
Listen, learn and grow
Episode 29 with Carmen Somerset is a story I am very proud of. Carmen's life has been immersed in the open water swimming world for the last few years, culminating in a channel relay swim in 2021.
From starting out as a non swimmer, looking to learn to swim for running maintenance, Carmen explains how open water swimming has allowed her to challenge herself in ways she never thought possible, move out of the way of herself and set some seriously tough targets.
Carmen has made some life decisions that have helped her transform into who she is today, including giving up booze for the last 2 years. Just a small sacrifice to become the awesome swimmer and person she is today.
Really happy to bring you all this episode and thanks Carmen, you're a legend!
Listen, learn and grow.
Episode 28 - Mark Valentine. As a kid, Mark was always knocking about outside in the 80's, exploring and enjoying the pure simplicity of the outdoors.
Fast forward to the year 2000 and a harrowing event in Istanbul flipped Marks life on it's head. How does a 30 year old bloke deal with the aftermath of witnessing death and violence on an extreme level?
Mark shares his experience of navigating life with PTSD and how the outdoors, and particularly the mountains, has restored his reasons to enjoy life, to continue to learn and by bettering himself, he enables people to become the best versions of themselves in turn.
Thanks for sharing your story Mark, appreciate it.
Listen, learn, grow
Episode 27 - James and I get into the nitty gritty of nutrition and endurance sports. James is very well versed in the nutrition coaching world and recently learned a hell of a lot attempting to complete the Robin Hood 100 mile ultra, followed 2 weeks later by the London Marathon.
How big a role does nutrition play in our endurance performance and how can we optimise preparation, performance and recovery through what we put into our bodies? Rigid or flexible planning?
Have a listen, learn and grow.
If you're looking to up your nutrition game, check out www.nutritionforenergy.co.uk and DM James on @nutrition.for.energy on insta
Happy days!
Episode 26 - Sleep, with Nick Littlehales. Having worked in the corporate world of sleep products, Nick carved a niche opportunity to work with some of the leading British Elite sporting teams, such as Sir Alex Fergusons Manchester United and Sir Dave Brailsford's Team Sky and Team GB.
But Nick's optimisation of recovery and sleep is not just for elite sports people. It's for everyone. We discuss how we can all make better use of recovery habits and circadian rhythms - whether yo work a standard day, shift pattern or even race a boat around the world solo! What Chronotype are you Lark or Owl?
I really hope you improve your zzz's and recovery from this episode whether you are an elite athlete or not.
Listen, learn, grow
Episode 25 bring you Nick Butter - the only man to have run a marathon in every country in the world and who, among many other feats has run around the UK running over 50 miles a day!
Nick talks to me about his passion for running and making the most of every opportunity that we are given. His journey is one of immense success interspersed with danger, failure and growth. We can all learn from Nick on a personal level, but equally on a community level, both locally and globally as his approach to life is reflected in the 196 Foundation, a brilliant charity whose mission is to provide aid to every corner of the world in small bite size chunks.
Have a listen, learn and grow.
Episode 24 brings a voice you may very well recognise, Episode 1 and 3 featured Dan Walmsley. Dan rejoins me in this episode to talk about his epic 24 in 24 Wrekin challenge, a run which saw him scale the Wrekin Hill 24 times in well under 24 hours. Over 6000m of ascent and over 63 miles of running up and down the same hill!
Why did he do this? Having battled his own demons, Dan opens up about his reasons why, the literal and metaphorical ups and downs of this immense challenge and how his daily routine allows him to keep focused, happy and positive. Raising vital funds for Telford MIND, you can still contribute to Dan's fundraiser here - https://www.justgiving.com/fundraising/dan-walmsley2
Enjoy! Listen, learn, grow
Episode 23 brings an immensely powerful conversation with Alex Flynn. Alex has achieved extreme physical challenges outside the realm of most of our comprehension, and even more incredibly, he has achieved these SINCE being diagnosed with Parkinson's Disease in 2008.
Alex goes into why he continues to challenge himself, using his hatred and anger towards PD to raise awareness and funds to help people suffering with PD and also back scientific research to find a cure for the debilitating neurodegenerative disorder. His next challenge sees him undertake and expedition culminating in him being the very first person with PD to stand on top of the world, Mount Everest. Just wow!
Alex needs all our support, please visit his website alexflynn.co.uk and get donating, it's all for an amazing cause.
Listen, Learn and grow
With the easing of lockdown restrictions abound, I bring you a very interesting, open, honest and frank chat with Sharron Moffattt. Having had severe bouts of depression throughout her life, Sharron opens up about mental health and wellbeing, how sport and exercise has kept her on a great path, not only inspiring others but also herself. Sharron is a MHFA Mental Health first aid instructor and gives a really useful insight into what we should all be looking out for in our friends, families and colleagues as the UK and the wider world starts to open up a little more.
Really loved recording this one, thanks Sharron!
Listen, learn, grow.
Episode 21 brings a very open and insightful chat into addiction, in particular gambling. I talk with Patrick (patch) Foster about how he fell into gambling after losing his pro cricket contract. Is it a coincidence that the addict inside of him grabbed this opportunity when Patch was at his most vulnerable? Patch's addiction drove him to some very dark places and at its worst, suicide was the only option.
Patch now works in the gambling awareness realm working alongside the industry giants and young professional sports people and schools to educate and raise awareness on all things addiction.
A very powerful story shared by Patch that we can all learn from.
Listen, learn and grow.
Imagine taking on one of the worlds toughest endurance swims, only to be pulled from the water, dazed and confused, 300m from your finish point after over 18 hours cold water channel swimming.
In this episode, I talk to Lucy about her experience with channel swimming, what made her have another crack at the channel and obliterate her near miss only weeks before. We even bring up the practise of sitting in a wheelie bin filled with ice water in mid winter!
A very cool conversation with Lucy, a day by day teacher who has achieved something absolutely incredible.
Episode 19 brings you Alastair Duns, former professional yachtsman diagnosed not once, but twice with testicular cancer.
Now a leading ambassador for Movember, a mens mental health charity making a difference in prostate and testicular cancer, as well as mental health and suicide prevention.
We discuss how Alastair former career on the high seas equipped him with the necessary mindset and resilience to literally weather the storm, not once, but twice through a testicular cancer diagnosis and treatment.
I find conversations like this so good for allowing us all to look at how we deal with our own storms and create a better outlook when things are tough.
We also had a brilliant little chat around all things triathlon and endurance events; always got time for that!
Another great episode, thanks Alastair,
Listen, learn, grow.
Episode 18 brings a truly inspiring story of Harrison Ward, who struggled for nearly 10 years with depression and extreme alcohol addiction. We take a great look into the addiction and what that meant for him with some hugely interesting themes.
We also find out how he broke his anchor with alcohol and literally turned his life around. There's something very cool about Harrison, linking together his love of food, physical exercise and the great outdoors, quite literally nourishing his soul as often as possible. Lots of life experiences that we can all learn from in this episode.
You can follow Harrison on @Fellfoodie (insta) @Fell Foodie (FB) and fellfoodie.co.uk
Listen, learn, grow.
Episode 17 brings a very cool chat with Tom Crossland, who is running 1900 miles over 3 months around the borders of England and Wales to raise vital funds for the survivors of people trafficking, through the TRIBE Freedom Foundation.
This is an amazing insight into what drives Tom to even contemplate such an enormous challenge, while he maintains that it is all about finding the challenge that makes YOU feel alive and feel human. Ultra endurance events help Tom go deep within himself and learn more about who he is. This journey has not been an easy one, living, working and running with Cerebral Palsy makes this incredible challenge even more brilliant! Have a listen and if you want to donate, you can follow the link here https://www.justgiving.com/fundraising/runtorefuge
Tom is also looking for support and gardens to camp in and support runners on the route of his epic challenge, so if you fancy it, give him a shout, he'd love our support!
Listen, learn and grow
You can follow Tom on FB and insta @runtorefuge
Episode 16 bring you a chat with Ben Richardson. I have always carried an interest in martial arts and what they can bring to your life. Having dabbled in and out of the arts over the years I wanted to bring you this episode with Ben, a master of the arts! Ben is a multi talented martial artist, 5th Dan black belt in shotokan Karate as well as black belts in multiple other styles and systems.
Ben opens up about his inner battles, his resilience and highs and lows of life and running his own business and how opening himself up to change has empowered him to be on a path to find the very best version of himself.
Loved this episode; listen, learn and grow.
Warning - this episode includes some themes and content which some listeners might find upsetting.
This Evolve Pod Special brings you the launch of the Snowdon 6 Ways Challenge Part 2, in memory of That Bloke Mick, on behalf of Beyond Six.
This year I am running the S6WC to help raise funds to kick start the incredible work and plans of the Beyond Six team. Through tragedy they are creating something amazing and I want to do anything I can to help.
Beyond Six CIC was founded after the tragic loss of one of their team mates Mick, the Beacon of the North, who tragically took his own life. In his memory, Beyond Six CIC was formed to help raise awareness for mental health and suicide prevention by encouraging people to get outdoors and in turn also promote their physical health. The outdoors is such a huge resource to help people and this team of amazing people are harnessing the outdoors as a force for good. Have a listen, learn and grow. Please don't hesitate to get behind the team by donating below.
To donate, please visithttps://www.justgiving.com/crowdfunding/s6wc
Follow progress on @beyondsix_ @snowdon6wayschallenge on insta
Episode 14 brings you Peter Gillott. We can all learn from Peter's experience both before and after his love affair with running, cycling and triathlon began. Peter started his incredible relationship with sport at the age of 58, having not prioritised his wellbeing for nearly 30 years. 17 years on, he has completed some iconic events, including the London and Chicago marathons, the Ironman world championships in Kona (x 2), representing Team GB in triathlon, as well as cycling across America for his 70th birthday! We reflect on Peter's life, on what he has achieved and what he has yet to com. Age is just a number, at 74 there's a lot of life in this athlete yet!
The whole world suffered in 2020 in ways we could never have imagined. With a young family, lockdown and a busy work life, James suddenly faced a health crisis that changed his path of life in an instant.
I really loved talking to my old mate James in this episode. We chat about mindset, motivation, coping strategy and building resilience through adversity. 2020 was a crap year, but if we all look hard enough, there's plenty of positivity to look back on.
Listen, learn and grow.
In this weeks episode, I talk with Kern Toussaint (aka Touss) all about his journey from growing up in Trinidad in the Caribbean, the military and living with Chinese practitioners.
Kern has learnt from and taken forward themes from every episode of his life and scenario he has put himself in, creating an outlook and perspective that can really help and inspire people to follow suit.
Have a listen and follow him to find out more. https://www.instagram.com/kerntoussaint/ https://www.facebook.com/kerntoussaint https://www.linkedin.com/in/kern-toussaint-74aa9648/
It's not often you get to delve into the mindset of an elite athlete who has hit the very high highs of top level global competition. I have always wondered what the bigger picture is for winning an olympic gold medal.
In this episode Amy talks very candidly about what it takes to stay disciplined, have routine and achieve things you set your sights on. How do you even get into skeleton bobsleigh? How fast can you go? The story of success is not all plain sliding, skeleton bobsleigh is not a mainstream sport; the external pressure to perform in order to survive at the top could be devastating, but not for Amy!
With all stories on the Evolve Pod, there's lots for us to take away from this episode.
Ever considered doing an Ironman triathlon? How about multiplying that by 20, all in one go... a 48 mile swim, a 2240 mile bike ride followed by a 524 mile run.
Claire Smith, aka Brutal Claire joins me on the Evolve Pod as the only person from the UK to have completed this ultimate challenge, as well as other epic achievements such as the JOGLE, self supported, a continuous DECA triathlon and many many more.
We chat addiction, mindset, endurance sports and what drives Claire to keep pushing her boundaries as well as hold down a business through the challenges of lockdown!
Enjoy
I am so excited to bring you this podcast! Researcher, running coach, bestselling Author of The Lost Art of Running Shane Benzie has worked with over 3000 athletes across 6 continents in some extreme races and locations. He has helped runners such as Nicky Spinks, Damian Hall, Solomon Boit and many more achieve world records, fastest known times and enhance the art of beautiful movement.
In this episode Shane and I talk through his research, his philosophy to running and why it can bring so much positivity to us as humans. From Iten in Kenya to the Amazon Jungle, Goring to the Sahara Shane continues on his quest to analyse movement in all its beauty to help us all create elasticity and mental and physical flow. Have a listen and get running!
September 2020 I ran my own unique ultra marathon, The Snowdon 6 Ways Challenge, where I ran up and down the 6 main routes of Snowdon back to back. 78kms and 5200m of elevation later I managed to raise a mind blowing £22415 for Oxfordshire MIND, a local mental health Charity.
In this episode I chat with the CEO, Dan Knowles about the challenges the charity faces, the amazing people who work for and volunteer for the charity and some of the exciting and innovative projects that your hard earned cash will help fund. It's a great insight into the current state of affairs of wellbeing and mental health.
Season 2, episode 1. I speak to Rory Parsons, one of the team behind the Behind 6 project, about his experience with the outdoors, a near death experience that drives him forwards every day, and why he is so passionate about helping people set, train for and achieve their goals.
He's a lively, passionate and entertaining guy, have a listen, be inspired and enjoy!
Episode 6 brings a slight shift in content towards an essential facet of wellbeing - our nutrition. James Hudson, founder of Nutrition For Energy joins me to share his knowledge on the nutrition industry, what we eat and even how we should eat it! Nutrition isn't just for sports, it is for life!
in this feature length special, we have a special guest host who delves into my unique Snowdon 6 Ways Challenge, my story and what lead to voluntarily running up and down Snowdon 6 times in a row.
Enjoy
Honoured to bring you on a journey of resilience, mindset and discovery through Janka's story. Diagnosed in 1982 at 3 months old with Cystic Fibrosis and given months to live, Janka has beaten all the odds and is now living a fulfilling an simply amazing life, not only representing, but medalling for Team GB on the World stage in the swimming pool! Grab your headphones and have a listen!
Episode 3 of the Evolve Pod brings you Naeem Alvi, founder of Notepad Studio. In this pod we discuss what has driven Naeem to run a very successful Brand Agency as well as how and why he promotes both his own, and his employee's wellbeing for the benefit of Notepad. Have a listen and enjoy!
Ever wondered what it's like to live a primitive life? In this episode I talk to Dan and Naomi Walmsley about their experiences in the wilderness, successes and failures, resilience and what lessons they have learned from Stone Age living that allow them to thrive and succeed in the modern world.
A great feature length first ever Evolve Podacst interview with Dan, aka the positive runner. Dan opens up about life; challenges, difficulties and hardships. Listen to him tell his story and offer advice on getting the very best out of yourself, every single day!