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. 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.

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. Don't give bullies a chance to infect you with their misery- but use confrontation when it's needed. You fit 100 per cent into your own skin. Learn as much as you can from other people, but never try to imitate them.

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Lie beget lies. One lie leads to another. Then another. Then another. Before long, your whole existence will be a fabrication. Is that what you really want? We are all a work in progress. None of us is perfect, none of us is the finished article. We all have so much space to grow and change. Embrace your potential, shrug off your fears and take another step towards becoming the best version of you. 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. 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.

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. Every relationship is a shared project. The true value of that bond isn’t in how good it is in the first month, it’s how it looks after five, then ten years. 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. To push yourself to your limits- you have to work hard to develop a strong harmony between your mind and body. 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.

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You can learn to control your emotions. If you don’t make that effort, they will end up controlling you. Remember that nothing endures. Try to take the long view. Whatever you’re going through now won’t last forever. It will soon be little more than a memory. 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. Your body is amazing and unique. Cherish it. Celebrate the things that make your body different from anybody else’s.

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. You can push yourself through pain if you harness your mind and develop an excitement towards physical discomfort.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! You won’t become confident overnight. Nothing worth anything comes together instantly. You build your confidence step by step. Your mind and body are not separate, they’re all part of the same system. When you’re struggling physically, it will affect you mentally. If your mind isn’t strong, your body will suffer. No body is ever perfect. Everyone has parts of their physique that they dislike. Work out what you can change, make peace with the things you can’t change. 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.