Failure is the best teacher there is. When you open yourself up to failure, you’ll super-charge your ability to learn and grow. Lies don’t work. You might be able to stay out of trouble for a little while by telling a lie, but your dishonesty will always catch up with you. You’re responsible for what you say and how you say it. You’re not responsible for how the other person reacts. Be as kind and considerate as possible, but don’t let the fear of hurting their feelings stop you from telling them what they need to hear. If they get upset, that’s up to them. Your children didn’t ask to be born. You have a responsibility to them and their welfare that will not end until the day you take your last breath. Normal’ is a concept designed to make us conform. You should never forget that everybody’s ‘normal’ is different. So don’t let anybody persuade you otherwise.

Work out what is and isn’t in your hands. Use your time and energy to focus on what you can control. Don’t dwell on what you can’t control. You won’t become confident overnight. Nothing worth anything comes together instantly. You build your confidence step by step. Don’t get trapped in the world of ‘what if?’ We can’t predict the future. We can’t change the past. So work hard to live in the moment. To push yourself to your limits- you have to work hard to develop a strong harmony between your mind and body.Don't give bullies a chance to infect you with their misery- but use confrontation when it's needed.

What he is an expert in is pushing through the most difficult circumstances. I learnt a lot from his experience of extreme physical and mental pressure and how to find your limits. Good relationships are built on strong connections. Don’t be swayed by superficial qualities. Make sure that you share similar values and priorities. Lust is not enough! Discover as much as you can about the way pain affects you. The more you know about how your body responds to extreme discomfort, the more control you’ll be able to exert. Your authentic self is precious. Guard it fiercely. Resist any attempts to make you go down paths you know aren’t right for you. There’s only one person whose opinion should matter: you. Don’t be a square peg in a round hole. When you suppress your instincts and personality to fit somebody else’s agenda, you’ll end up living a crushed, unsatisfying life.

Christmas Gifts

Expose your emotions before they expose you. You have to go out and expose your emotions to the world. Make sure you know what anger or fear feels like. You fit 100 per cent into your own skin. Learn as much as you can from other people, but never try to imitate them.

Energy never lies. We’re all constantly giving off energy that tells other people who we really are. No matter what we say about ourselves, the energy we throw out will always tell the truth. Being a parent isn’t a part-time job. It’s the most important role you’ll ever play – more than your job, more than anything. You have to give your children the best of you. When your mind and body are in harmony you can push yourself to your limits … and beyond. Work hard to make them operate in unison, and you’ll soon see the benefits. The lessons he echoes are crucial to not just a life demanding physical and mental toughness but generally any meaningful life. Here's what I took from each lesson:Your confidence should be based on what you know you’re capable of, not the opinions of others. When you have internal confidence you’ll be more resilient, more willing to try new things, and you’ll be able to take whatever life throws at you in your stride. You can learn to control your emotions. If you don’t make that effort, they will end up controlling you. Confidence is not a natural trait. Confidence isn’t a quality that some people are born with and others aren’t. Everyone who is willing to put the right work in can become confident. Don’t wait for somebody else to tell you what you’re capable of; go out there straight away and prove it to yourself.