We get asked by parents like my kids just not confident, how do I develop the self confidence in my kids?

It's a really big thing.

And how do you actually develop self confidence in yourself?

Like we talk about self doubts, we talk about imposter syndrome, we talk about these things that keep us debilitated, but what are the things that give us that drive to believe in our own abilities and then start to take action?

Because this is key to whatever that we're going to achieve in life.

Whether we're trying to build a business, whether we're trying to help our kids chase their dreams, we have to have that level of self confidence.

High performance isn't just about elite sport or Krishna in business.

It's about showing up as your best self every single day.

It's your entrepreneur for late nights and early mornings making sacrifices to turn a vision into reality.

Wine still shown off for school runs and bedtime stories.

It's the young athlete battling self doubts, hormonal shifts and the pressure to prove to themselves that they have what it takes to win.

It's a parent who is constantly on the go, juggling work, family and the demands of daily life while trying to stay active and set an example for the kids.

Welcome to the High Performance Gym Podcast where we explore the science and strategy behind building strength inside and out so you can perform at your best in sport, business and in life.

Whether you're chasing a big dream or supporting the next generation to chase theirs, or proving that age has no limitations, one thing's for certain, you're only one rep away.

So let's get to work.

My name is Kate Witherspoon.

I'm the founder of Live Performance Academy.

We deliver health and performance programs, youth, female athletes and entrepreneurial women of all ages.

For over 15 years, we've worked with more than 700 clients, athletes, business owners and entrepreneurs to help them train both their bodies and minds.

Our female orientated approach combines evidence based sports and nutritional science with hormonal health that enables our clients to harness their menstrual cycles and perimenopause without burning out.

Right now we have two core offers.

The first one is the Menstrual Cycle Workshops.

We run online and in person workshops to help young female athletes understand their hormones.

Our mission is to teach them how to use their cycle as a health metric, performance tool and a superpower so they can thrive in both sports and academic pursuits.

The second one is the Warrior Woman program, a program for entrepreneurial women over 35, jubilant business, family and fitness.

But feel held back by low energy, mental fatigue and a lack of confidence in their bodies and leadership.

Designed to build resilience, restore confidence and feel 10 years younger without burnout.

You can find more information in the show notes.

I want to see a world where young athletes, entrepreneurs and dream chasers take their health as seriously as the ambitions.

Optimizing the body and brain to break through limitations at reach peak performance.

So for 45 minutes I've been sitting here even procrastinating.

Not so much procrastinating, but figuring out how I'm going to start this podcast episode.

How am I going to introduce this podcast episode?

I've done about three or four retakes and it's just a case of jira.

I'm just going to do it and just see how it goes because it's actually going to give context to the actual the podcast episode of death.

So it's about how overcome imposter syndrome and self doubts.

Now this is something I've really struggled with my whole life, but I know it's a big thing that a lot of other people do struggle with as well do talk with a lot of people on a daily basis.

We have where we train youth athletes and this is one main things that we get asked by parents like my kids just not confident, how do I develop self confidence in my kids?

It's a really big thing.

And how do you actually develop self confidence in yourself?

Like we talk about self doubts, we talk about imposter syndrome, we talk about these things that keep us debilitated.

But actually what are the things that actually give us that drive to believe in our abilities and then start critique action?

Because this is absolutely key to whatever that we're going to achieve in life.

Whether we are trying to build a business, whether we're trying to help our kids chase their dreams.

We have to have that level of self confidence.

So we're going to talk about three key things here.

The first one, we're talking about imposter syndrome and self doubt because that's the big, the big problem.

We're going to talk about ice baths and cold water exposure.

Trust me, there's a theme to this.

I will, I promise you there's an actual theme to this.

And then we're talking about the main strategy to get over self doubts and imposter syndrome.

Now if you're watching this on video, you will see that quotations on imposter syndrome.

If you're listening to this, you wouldn't have seen that.

But that's kind of what I'VE just done.

So we talk about imposter syndrome like it's some form of clinical disorder, but it's actually not.

It's more of a psychological pattern.

So what do I mean by that?

We're talking about a clinical disorder, something that has been diagnosed as a clinical condition.

But imposter syndrome is just a kind of a pattern.

And I think when we start to understand what imposter syndrome actually is, then we can start reframing it and we can start taking action on overcoming it.

Because although I'm not a big fan of giving things labels, especially when it comes to like sort of psychological patterns or conditions or whatever that is, it does allow us to then understand it.

And when we understand it, we can then start taking action to find a solution.

I think that's actually key in my personal opinion.

So what is imposter syndrome?

Well, actually, imposter syndrome was actually discovered back in 1978 by two psychologists pawning clients and Susan Emes.

And they didn't actually define it as imposter syndrome because as I think was, Susan Umez said, it wasn't, wasn't the condition, it wasn't a syndrome, it was actually just a psychological pattern.

And they're kind of as imposter phenomenal.

And to be honest, I prefer this, I prefer to say imposter phenomenon or positive imposter fear as opposed to a syndrome.

But syndromes like what's been being made mainstream.

It's what people can kind of relate to.

By the way, it was discovered on, it was discovered, it was first coined by these two psychologists.

And what they found was it was they found they'd done some studies of high performing women.

So these women who were actually achieving, that's a key thing here, do already achieving in life.

But they didn't see their achievements, the senior achievements as luck and not ability.

So they didn't see themselves as having the ability to achieve it.

They just found that it was actually akin with luck.

And what the fault was, what they found was that these high achiever women were actually, they were fearful of being found out and being exposers of fraud.

Yeah, and that's the difference there between self doubts and imposter fear or imposter syndrome, or poster phenomenon, whatever label you want to kind of give that.

Because self doubt, I feel, is something completely different.

Get self doubts is when you start doubting your abilities, you doubt yourself as a person to be able to achieve something.

And this actually keeps you stuck.

And this is what we find a lot with the kids with young Kids that don't believe in themselves don't believe that they can achieve things.

Where to give you a little story now.

Okay.

When our players go into the fitness industry.

So now players go into the fitness industry.

There was a big thing at the time, so social media was very rather new.

So it was in this infancy and what was big at the time was a website called Tin Nation and Teen Nation was where all the big dogs went all onto and they're done like the blogs, the wrote blogs.

That's what it was, was like a blog post safe.

I think it's kind of evolved with that.

I think we do videos, all the stuff now, but at the time it was just a written word.

And I used to look at this and think I used to be able to kind of do that, but was always debilitated by the self doubt in myself and saying I can never do.

You look at these people who were writing and some of them had like letters after the names.

Some of them have been in industry for a long, long time.

And you'd be kind of like, oh, I was sort of certainly, oh, I could never ever achieve that because who am I to be able to write for this website and you know that type of thing.

And this can kind of keep you stuck.

Now you could say that that was imposter syndrome or imposter fee or imposter phenomena, whatever you want to call it, but it actually wasn't because I wasn't actually doing the thing.

And that's the whole point.

I wasn't actually at that point where I was made writing for that publication.

And I'm thinking how did I actually get here?

Like this was complete luck.

This wasn't out liabilities, this was complete.

Look, one day I'm going to get found out and then they're going to kick me off the site.

Like I didn't even get to that level because I didn't take action.

And that's when it becomes the self doubt.

I was doubting myself.

Like I didn't think I was achieving, I didn't think I have it.

I had it in me to be able to write a good enough blog post to put onto that, that website.

Therefore there was no action.

And that's the difference.

So imposter syndrome is when you already take an action and you're already in the thick of this.

You're already getting the rewards or the achievements, but you don't think you're worthy of the achievements.

That's the difference.

Self doubt is when you're completely debilitated Therefore, you're debilitated by self doubt.

But what we're going to touch on in a minute is actually self doubts can be actually empowering when we reframe self doubts.

So let's touch on.

I want to bring into this podcast now the guy called Adam Grant.

And by the way, if anybody rolls Adam Grant, I would love to have him on the podcast.

Really would.

He's the thing, like, if you want to achieve something or you want to kind of build something, you gotta ask.

If you don't ask people, if you don't ask for something, you never get it.

So here's my ask.

If anybody wants Adam Grant, please ask him to politely, nicely, persuasively to come on the podcast.

Because I think he's an amazing dude and I would love to really dive deep into his brain around imposter syndrome and self doubts and confidence because he has a really nice way of reframing confidence.

And if you read his book, think again, he puts it in a really good way.

So what he sees is confidence is you have, think of it as a.

I'm trying to think from, from your perspective how you can see this.

So imagine we had, at the very bottom, we've got what he says it's imposter syndrome.

I'm going to call it debilitating self doubts.

Then at the top we have overconfidence, arrogance.

These are the people who kind of, you know, they think they know everything, but they really don't.

But they're so fixed in the ways that they're not willing to change.

And then you have that.

The bottom, say the debilitating self doubts where you're kind of like, you just saw uncertain.

You have no confidence in your abilities.

But then you have like the middle layer, let's call it layers.

So it's like a sandwich.

So the bottom, debilitating self doubts.

At the top, arrogance, overconfidence.

And in the middle, that's what Adam Grant refers to as confident humility.

Now what this is, this is basically you being secure in yourself, but also uncertain to the fact that you don't know everything.

All right?

But you have that.

You can adopt that student based mindset where it's like, you know what, Like I'm confident in myself, but I know that I don't have the tools yet.

I know that I already, I need to go and learn these things or I need to go and reach out to these people and I need to go and, you know, do more, have more experience in this subject.

That is a humility side of it.

But you're confident that you can learn that.

You're confident in yourself, that, you know, if I went into the situation, I'm not going to know everything, but I'm confident that I could learn it all right?

That's what that confidence, humility is.

And I love the way that he kind of reframes that because that's a really good place to be.

Because we see a lot of people see confidence as, oh, I have to know everything and I've got to be at the top.

And no, they won't put the work out there or they won't try the thing.

They won't start that business.

They won't go and enter that event or play for that sport or play for that team because it's like, well, I'm just not good enough yet, or I'm not there yet.

And that is what keeps us debilitated.

But when we're at that point of like, you know what, I could probably push myself into it and I'm confident that I can adapt to it.

That is that confidence, humility.

And I love the way that he kind of reframes that.

So how do we get past the point of self doubt and up to that level of confidence humility?

Well, we've got to be able to see the first step is to be able to see self doubt in a different light.

And I love the way that Rick Rubin actually puts it.

He's got a really great book called the Creative Act.

So anybody who's really into creativity, like myself, it's a really good book to read anyway.

But the way he kind of reframes it is like, if we doubt ourselves, then that becomes a psychological condition because we actually tell ourselves that we're not good enough.

But if you don't doubt yourself and instead doubt the work.

So if you're putting work out there, you can put this in any way.

So you could be playing like a football game.

Let's say you're playing football and it could be like you're not doubting yourself, you're just doubting that maybe the effort that you put in that particular game wasn't good enough.

Or let's say you're putting yourself out there for your business, you're doubting yourself, you're just putting out.

The work that you're putting out there isn't great yet.

But that what that does is it means that you can then revisit that work or revisit that game or revisit that performance.

You know, let's put it on the frame of performance and then say, hey, how can we get better?

Because now what we can do is we can then make that work better.

And when we make that work better, that then turns into an amazing thing.

So we're not doubting ourselves, we're doubting the work that we're putting out there or the effort that we're putting out there.

And we could always improve.

And I love how he kind of does that.

So the second thing I want to bring you to is cold water exposure.

So ice baths, cold showers, these types of things, because these are quite popular now, especially in the self help world.

But I do think that the kind of done or maybe they're promoted in the wrong way.

Now there's a lot of health benefits to cold water exposure which I'm going to kind of touch on now.

But you see a lot of gurus who were, you know, jumping at ice baths and these types of things will say if you want to be kind of disciplined, this is where you want to, what you, what you kind of want to do.

But I want to tell you why that's not actually true and what you can do better.

But the first thing is like ice baths, there's a lot of research about how it promotes or stimulates dopamine.

So you know, dopamine is the motivation and pursuit hormone and it's, it's seen to kind of raise like dopamine levels from baseline up to I think it's the 60 minutes, like cold water exposure was something like 10x, which is like the same as Cor can, which is ridiculous.

Uh, but you know, you'd have to get in cold water for a long time to get those effects.

But the point is it does stimulate dope.

Means if you're getting a cold shower in the morning and you're feeling like motivated, energized from it, then that, that, that works, right?

Because that's giving you that energy.

You know, from observations as well.

It seems like a lot of older people, they gravitate a cold water as they get older.

I don't know whether this is like an instinct thing or maybe that's the, it's just something that they jump into cold water, they're like, wow, like I feel like 10 years younger doing this.

I feel amazing for it.

And they continue to do it.

You see a lot of older people like jumping in cold water, which I think is amazing because as we kind of get older we lose these abilities to develop or stimulate dopamine, which kind of leads on to Things like Parkinson's disease.

So maybe these kind of older people know something that we didn't, or certainly they figured something out before we did or before researchers did.

Any who.

I'm going down a bit of a rabbit hole there.

But the main thing is when we're talking about cold water exposure, like one of the things that it does do, and this is the point that I want to really touch on now and to help you to understand it, there's a part of your brain called the anterior mid singular cortex.

And I have spoken about this before or the podcasts episodes.

So what this is, this part of your brain is responsible for things like willpower, tenacity, grit, like your ability to be able to do hard things.

All right, this has been shown in research to be large in athletes and the athletic population.

So when they've looked at elite athletes, the anterior mid singular cortex is very large and well developed, whereas in the obese population, it's very small.

It's kind of.

So it's big in athletes, it's small in the obese population.

But we can develop this part of our brain, and the way we develop this part of our brain is by doing things that are physically hard.

Okay, so again, think of athletes.

Athletes are continuously pushing themselves through physical hard challenges.

They're going into competitions, they're pushing the bodies to the limits, and these doing these physically difficult challenges that develops that part of the brain.

I'd actually love them to do some research.

I don't know whether they have or like entrepreneurs who have gone through all of that struggle where they start at the bottom of the bottom of the bottom of the pile and they push themselves to the top and kind of build successful businesses.

I'd love to see what the anterior mid singular cortex is like, because I see athletes and entrepreneurs as very, very similar in terms of, like, the trying to achieve these things with, you know, no security, there's no guarantees, totally uncertain, and you have to go through these hard, difficult challenges in life.

I'd love to see what that research is.

Maybe it is.

And if anybody knows, please let me know.

But anyway, so yeah, you have this part of your brain which can be developed and this develops that kind of mental strength, that resilience, that toughness.

And I think this is why a lot of health gurus or a lot of mindset gurus actually pushing this thing up.

But I wanted to kind of reframe this in a minute, just for a second.

Okay.

I want to use Tony Robbins as an example.

Okay.

So Tony, I like Tony Robbins as an example.

Because Tony Robbins does actually have a really great backstory.

And Tony Robbins has been shown, or he has been in the past promoting like cold water.

And he, I think, jumps into cold water every single morning.

And he's been doing that for X number of years, right?

So when people say these things, oh, Tony Robbins is doing this and he's juggling cold water.

That's why he's successful.

It's like, no, that's not why he's successful.

It's like people look at David Goggins and they think, oh, David Goggins runs 100 miles a day.

That's why he's got where he is.

And it's like, that's not what got David goddamns where he is.

That's not got what Tony Robbins.

Tony Robbins didn't start juggling cold water and then became successful.

Yeah, Tony Robbins.

How he became successful was because he was doing.

Tony Robbins was learning nlp.

So Neuro.

Neuro Linguistic programming.

And he was actually told when he was going through this process that he couldn't, he couldn't actually, he couldn't go and practice on people.

It was against all the rules.

He couldn't do that.

Where he was like, well, I'm just going to go and do it anyway.

He was already going, he was already breaking the rules.

And what he was doing is when he was finishing his programming, when he was finishing his course, he would then go to random people on the street, like standing in a queue to a line, to a restaurant and that type of thing.

And he would go and practice on these people.

Like, how much tenacity and grit does that take to then just go.

When your kind of superiors or these people who are coaching you and saying, you can't do this thing and he's going to go and do it anyway, he's walking up to strangers and he's practicing this thing.

So when people like look at Tony Robbins, he didn't get successful because he was jumping in cold water.

He got successful because he was already doing the hard thing.

Like Tony Robbins then started using cold water therapy, I'd imagine, I don't know, I don't know Tony Robbins on a personal level.

But imagine he started using these cold water therapy things because he'd already got past the point of putting himself in these uncomfortable positions and these uncomfortable situations, which was developing that mental strength part of his brain.

And he needed more stimulation to be able to do that.

So what's the next logical thing?

Well, physically putting yourself through hard, difficult things like Jumping in cold water.

So where am I kind of going with this?

Well, let's just give you an example of.

Let's say you're only business, and I'll give you two examples.

We're going to go for a weight loss example, and we're going to go through a business example.

Okay, let's start with the business example first.

So let's say that you are struggling to put yourself out there.

You are struggling to record videos and put these things online so then you can get more customers and more traction and more eyeballs on your personal brand or onto your business.

You're not doing that thing.

And then some guru says, well, go and jump in a cold shower and develop your own mental strength.

Okay, what we've got to think about when we're faced with something hard, we're faced with a decision.

And decision fatigue is real.

We're making decisions every single day.

So what clothes to wear, what food to eat, you know, which way to turn, left or right.

All of these things create decision fatigue.

Now, when you are challenged with a big task, that is emotionally draining.

So if you think, well, I've got to go and put myself on video today, that is draining.

That decision to be able to do that is very difficult and that can drain a lot of energy.

So you want to limit those decisions.

But then if you are going to jump in a cold shower and you are standing under the shower and you are going, should I do this?

Should I not do this?

And you're not quite sure whether you should or shouldn't, then you're getting that decision fatigue.

Then if you're then going to do a harder thing later on, you might not have the mental energy to be able to do that.

So what I'm kind of saying here is it's like if it's a choice in this case of look, what's actually holding you back?

Well, it's the fact that you're not putting yourself on the video or you're not putting a post out on social media, or you're not reaching out to people, or you're not doing the sales call.

Then that's the hard thing.

Not jumping into a cold shower.

Like, do the hard thing.

Do the thing you're avoiding.

That was the thing that will develop your mental strength.

So let's give you another example now on, say, weight loss.

So let's say you want to lose weight, but you're too afraid to go to the gym, right?

That is your big thing.

That is your big challenge.

If you can just challenge yourself to go to the gym.

That is your big hard thing.

You don't need any good cold shower, you don't need to record shower.

To develop that mental resilience and strength, what you need to do is just do the thing that you're avoiding.

It could be just as simple as getting up early on the morning instead of lying in bed till 7 o'clock.

If you got up at 6 o'clock and worked on something that was important to you, that could be your big hard thing.

Yeah, like for me, every morning getting out of bed isn't easy.

But I go to bed at half past five in the morning because it's important to me that I start doing some work.

Because of the way my life structured, I get more work done in the morning.

So I like to be up on the morning to do work.

But getting out of bed is actually a really difficult thing for me to do.

I find it really hard.

But every moment I still get out, I still push through that uncomfortable situation.

And that is all that is.

So when we're talking about cold showers, it's a case of a puts you in an uncomfortable position or uncomfortable, a physically uncomfortable situation which develops your mental resilience, mental strength or grit, whatever you want to kind of call out.

So yes, it can be a really great tool to develop that mental strength.

But is it in place of something that you're actually avoiding?

So here's a better way to think about it, a better way to strategize that if every day from Monday to Friday you're either going to go to the gym or you're going to put a social media post out, these things that you're avoiding, like let's not have a cold shower on that day.

Let's just do the thing that actually holding you back.

So let's go to the gym that day, or let's put a social media post out there, or let's reach out to a person that we need to reach out to, or let's take that sales call or whatever that it is that difficult thing.

Let's do that Monday to Friday and then on Saturday and Sunday when maybe it's a bit more of a relaxing day, then maybe you use that cold shower then, because then you still want to do a difficult thing on another, on another day, but it's on a day where you're already overwhelmed with things that you've got to do.

So then on your Saturday or Sunday you think, only thing I need to do today that's difficult is to jump in a Cold shower.

So therefore then you can use that as a strategy on the weekend.

So I hope I've made some sense with that.

I hope that's kind of maybe give people a different way to look at like cold water therapy.

Because while I think it's good, while I think it has a place in people's lives, I think you've got to have a purpose of using it and you've got to get context to it.

So when you're saying people do things online or this person's doing that, so I need to do that, I'd say bring context to it.

Did they start off doing that or is that something they do now?

Because they started down the bottom and then worked their way up and that's what they use it now because that's the strategy that they need at this time.

So I'm going to bring you now to the third action.

So this is mentorship.

Mentorship is essentially what is going to push you into taking action and to get you to achieve the things that you want to achieve.

You know, you could be mentors for your kids, but you also need your own mentor as well.

So what we've got to kind of think about is if you don't believe in yourself, then you've got to find somebody who does believe in you.

You can borrow their self belief.

If you find someone who believes in you, like think about your kids.

You might do that with your kids and your kids are like doubting themselves.

You're like, well, I know you can achieve that.

Like you've got to tell them that and they have to bury your self belief.

Like you've got to tell them that it's okay.

You don't have to believe in yourself.

But I believe in you.

When you know that somebody believes in what you're doing, that gives you strength.

And when that gives you strength, that develops into the self confidence.

Okay, that is.

So we need to be able to borrow somebody else's self belief so we can use that for our own belief.

Now I use a mentor.

I have a mentor and this was somebody that I reached out to at Christmas time actually wasn't.

It was November time.

So I had this thing that I wanted to do.

I wanted to.

I've worked with women for years and it's always been an area that I've been into, but I wanted to get into deeper with it.

I wanted to dive into the hormonal side of things, menstrual cycle, perimenopause, which is something that really kind of fascinated me and we have a lot of young girls in the gym, a lot of young athletes in the gym.

I wanted to be able to provide a program for them that would actually help them to understand the hormones so they could use it as a health metric and a performance tool and a superpower.

So they weren't seen as a limitation, but something that would actually benefit one.

Well, it would actually set them up for life so they could thrive in sport like now.

Although I had knowledge in it and I believed that I could deliver this content, there was still, I still had those fears, those imposter fears that I was coming to a topic that was, you know, with that doctors talk about or maybe women talk about and the guy.

So I had a lot of these sort of self, not self doubts, but there's a lot of these negative types of feelings or connections to the thing that I wanted to deliver.

I listened to a talk by Dr.

Lily K.

It was at the Mac Nutrition Live conference and I listened to her talking and I was just like, I need to work with this lady.

Like, I have to go and speak to this lady now.

I want her, I want to be able to work with her.

And I've never ever done this before in my life.

But when she came off the stage, I've been loads of conferences and I'm not the type of person who would go up and get like a photo or talk to people.

I just, I don't do that.

That's just not who I am.

But when she come off the stage, I made sure I was the first one to go and speak to her.

I literally ran up, didn't literally grab a hold of her because that would have been a bit weird.

But I did jump in and had a conversation with her and I got a photo taken with her and it was all kind of all happening a bit of a blur.

And anyway, when we got back, I was like, I need to work with this lady.

I need to reach out to Dr.

Nikki and I need to, for whatever reason, I need to work with her anyway, so cut, long story short, I reached out to her and we set up some calls and that has been absolutely game changing for what I'm actually doing on my business.

So now my business, I'm actually going to be delivering this talk on the menstrual cycle to sports clubs, universities.

This is something that I would never have done in the past because of by myself.

And if you're in business, if you do have, like, if you're listening to this now and you are an entrepreneur or you know, you do some kind of pursuit or something on your own.

You do sit in your own mind a lot.

And when you buy yourself, it's very isolating and you can almost.

You do have a lot of doubts.

This is why you need that support.

You need someone to have who can believe in what you're doing and they can help you, push you in the right direction, but also give you that confidence to say, yeah, that's good enough.

Just put it out there and see what happens.

And that's what I'm saying about mentorship.

Mentorship is so important and it's so powerful.

And everybody needs a mentor in life.

Kids especially need mentors.

But as us as adults, we think we get to the point where we're like, oh, we don't need this.

We do.

We absolutely need mentors in our life.

Everybody needs a good mentor in life.

So if you listen to this right now or you're watching it on YouTube and you want a really big takeaway, find a mentor.

Like, find a mentor in life.

We all need mentors.

We all need people who can believe in us.

So, yeah, that's your action step.

Go and find them on.

Incidentally, Dr.

Nick is actually going to be coming onto this podcast, which I'm really chuffed about, and we're going to talk about female hormones.

We're going to talk about, you know, the life, women's life and hormones.

It's absolutely fascinating and we are going to have a good discussion about that.

So if you do have any questions about female hormones and you would like to get those answers, then feel free to reach out and let me know.

Okay?

So let's wrap that up there for the day.

Thank you again for being here today.

I appreciate your time.

If you have any questions, please feel free to drop me an email.

You can find that in the show notes.

If you want to challenge yourself and take a quiz, I have two quizzes, so one's for female athletes.

Sit down with your daughter and take this.

You get some amazing insights.

And if you're an entrepreneur, you're a woman over 35, there's a quiz there for you as well.

So thank you for your time.

I appreciate it.

And just remember, always believe in yourself and never give up on your dreams.