Rivers to Resilience

Renew, Reflect, Rise: Embracing Resilience & Reflection for a Transformative New Year Join me, Martina Witter, as we explore the transformative power of reflection in bolstering emotional resilience. This solo journey into self-awareness isn't just about looking back—it's a strategy to propel us forward. I share insights on how reflecting on both the challenges and victories of the past year can teach us invaluable lessons and fortify our resilience for 2024 and beyond. I'll encourage you to pinpoint personal milestones and hurdles you've encountered and reflect on how these experiences can shape a more resilient future. By fostering introspection, we uncover the coping mechanisms that work best for us and learn to adapt, allowing us to reframe our mindset and flourish in the face of adversity. Listen in as I recount some of my own triumphs, including the success of our Rivers to Resilience course and the growth of our incredible team. These personal anecdotes illustrate how reflection can lead to concrete achievements and overall well-being. I challenge you to embrace a reflective practice, both in your personal and professional spheres, to amplify your resilience. As we wrap up, we're thrilled about the year ahead, where we'll introduce you to experts and individuals with compelling stories of perseverance. Keep in touch through our website and social media for continued insights on nurturing resilience. Thank you for listening to this episode, and I'm excited to support you on your journey to success and peak performance and personal Resilience. Highlights (00:00) - Building Resilience Through Reflection (02:45 - 03:57) Reflecting on Challenges and Building Resilience (09:31 - 11:32) Scientific Basis for Reflection and Resilience (13:18) - Enhancing Personal Resilience Transcript 00:00 This is Rivers to Resilience, the podcast where we educate, inspire, motivate and transform you and your teams on your journey to emotional resilience. We hear stories and advice from leaders and experts allowing you to harness their wisdom with transformational, evidence-based strategies to building emotional resilience. Join a credited cognitive behavioural psychotherapist and author, martina Witter, as she deep dives into all aspects of resilience building, whilst also helping you to crush stress and improve and retain your performance, productivity and profits. That's here on Rivers to Resilience. 00:52 In today's solo episode, I'll be exploring with you all their role of reflection in resilience and how to enhance your reflection and self-awareness to build your resilience in 2024 and the subsequent years. So reflection what it is all about and how can you enhance your reflection. Well, reflection is the process where you consciously become aware of your mental state, of your thoughts and your feelings, and hiding. That can increase your self-awareness, it can improve your emotional intelligence and that can help you to be more productive and more successful and, essentially, more resilient and to develop a mindset that will help you to thrive and to find advantage in adversity. So reflection it also enables you, enables individuals, enables us to gain insights from our past experiences. So I want you to think about what have you experienced over the past year. You know and reflect on those and by examining those challenges, set back alongside simultaneous other successes, that will provide you with an opportunity to extract valuable lessons from 2023. So reflection is also critical to learning, and being able to learn from previous experiences will help you to grow psychologically, it will help you to grow cognitively, it will help you to grow holistically, and that's what's going to enable you to build your resilience muscles, to build your personal resilience, which will enable you to successfully navigate through various challenges, or just through your career, through your business and through your personal...

Building Resilience in the Modern Workplace: A Conversation with Dr. Lee William In today's evolving and demanding work environment, finding the right balance and resilience is paramount for optimal performance. The modern workplace often presents challenges that require us as individuals, teams, and organizations to adapt and thrive in the face of constant pressure, change, and uncertainty. Resilience, a combination of both character and learned skills, is a key asset to success. It enables us to bounce back from setbacks, stay focused in high-stress situations, and maintain our well-being. However, it's crucial to strike a balance between pushing your limits and those of your team to achieve peak performance while preventing burnout. A healthy work-life balance, emotional awareness, and the development of mental toughness are essential tools for individuals and organizations to navigate the complexities of the contemporary professional landscape while preserving their long-term well-being. Join the conversation with Dr. Lee William as he shares his journey of resilience and strategies for developing personal, team, and organizational resilience for enhanced performance. As the co-founder of the KAYA Wellbeing Index and a mental toughness coach, Dr. Lee is dedicated to improving organizational performance by measuring well-being facilitating the connection between employers and employees while ensuring profitability. With a remarkable 35 years of experience honing his commercial knowledge and skills across various operational functions, industry sectors, and organizations, he stands out as a professional who excels in helping organizations connect the dots with an Outside-In perspective. Having collaborated with exceptional individuals from various business and academic backgrounds, Dr. Lee offers valuable insights into the ever-evolving landscape of well-being, resilience, and business performance. Tune in! Key Highlights from the Episode; [00:01] Episode intro and a quick bio of the guest, Dr. Lee William [00:23] Dr. Lee's backstory and what he does in the wellbeing space [04:03] How the world of work is evolving and changing [08:03] Dr. Lee's definition and experience with resilience as a soft skill [11:55] Factors that create and inhibit resilience [13:47] Cultivating mental toughness and how Dr. Lee is doing it through sport [17:22] Building resilience through skill without burning out [22:05] Finding the right balance of role and pressure to perform effectively [22:02] Negative resilience and how it shows up in our life and work [29:18] Emotional awareness in cultivating resilience [36:10] Competitive mindset: Psychological and physiological resilience Vs. mental resilience [38:22] Developing your resilience and building resilience employees [40:52] Personal Vs. organization resilience processes [46:21] Risks to resilience energy and how they can affect performance [49:06] Keeping your team ahead of the process for optimal performance [50:35] Dr. Lee's message to his younger self [52:33] Best ways to reach out and connect with Dr. Lee Notable Quotes Let’s Connect Dr. Lee William 👔 LinkedIn: https://www.linkedin.com/in/thecustomerchampion/?originalSubdomain=uk Connect with Martina Witter: 📲 Instagram: https://www.instagram.com/rapha_therapy_service 👔 LinkedIn: https://www.linkedin.com/in/martina-motivator-witter-ba884947/ and https://www.linkedin.com/company/rapha-therapy-services/ 📽 YouTube: https://www.youtube.com/channel/UCIx331RsTbzTbfmHLgxxvgQ 📲 Facebook: https://www.facebook.com/RaphatherapyservicesLimited 📲 Twitter: https://www.twitter.com/mrobertaw We'd love to know how you found the episode, so don't be shy and leave us some feedback!

Everything is fixable :Resilient Leadership: A Blueprint for Personal and Professional Growth :Carolyn Preston Resilience is an essential skill that everyone needs to succeed. It’s the art of effectively confronting and triumphing over challenges while safeguarding one's well-being. Rooted in guidance, inner strength, and self-awareness, resilience isn't always innate but often requires the hard-earned currency of effort to forge its foundation. Building your resilience muscle requires tenacity to handle challenges that life throws at you with diligence to refine your confidence and ability to navigate life's uncertainties. Resilience doesn't equal constant toughness but rather the acceptance of life's challenges and the development of adept skills to tackle them. In this episode, Carolyn Preston shares her inspiring journey of resilience as an adept HR and organisational development specialist. She also offers valuable tools for cultivating resilience, adaptability, and a positive mindset within professional and personal spheres and how to leverage them to ignite inspiration and provide unwavering guidance for our teams with a steady hand at the helm. Carolyn Preston is a human resource consultant and practitioner with over 20 years of experience and a proven track record of strategic thinking and implementing people management initiatives. Carolyn has a wide variety of generalist HR experience and in-depth knowledge of employment legislation, having dealt with complex employee relations matters, significant recruitment campaigns, attendance and performance management and all aspects of HR policy and procedures, including redundancies and TUPE in a unionised environment. She is also a qualified leadership coach and has designed and delivered management development training that has positively impacted the success of the organisations she has worked with. Tune in! Key Highlights from the Episode; [00:01] Episode intro and a quick bio of the guest; Carolyn Preston [01:13] Carolyn’s background and what she does in the HR space [03:18] What resilience means to Carolyn and how she helps people cultivate it [06:01] Why resilience is an essential skill for everyone to succeed in life [08:08] How developing resilience helps build a positive mindset and outlook [10:05] How Carolyn built her resilience muscle in the workplace and personal life [14:41] What keeps people employable and the skills you need to develop [16:54] The roles organisations have in supporting the delivery of employability skills [22:02] Why emotional awareness is instrumental in building personal resilience [26:45] How to build a resilience culture as the leaders in your organisation [28:31] How stress management goes hand in hand with emotional awareness [31:52] Carolyn’s message to her younger self [33:44] Best ways to reach out and connect with Carolyn [34:38] Wrap up and end of the show Notable Quotes Resources Mentioned: Daniel Goleman: Leadership tool kit Emotional Intelligence and Why It Matters More Than IQ Let’s Connect Carolyn Preston 👔 LinkedIn: https://www.linkedin.com/in/carolyn-preston-3a105914/?originalSubdomain=uk Email: holistichruk@outlook.com Connect with us on Social Media and check out some of our videos exploring emotional resilience, wellness, self-care and Mental Health. Book your FREE Organisational Resilience Consultation or complementary therapy consultation at: https://www.raphatherapyservices.com/contact-us/https://calendly.com/raphatherapytraining Sign up for our newsletter and get a FREE Stress Busters download https://www.raphatherapyservices.com/newsletter/ Get your copy of Martina’s book “Resilience in the Workplace: From Surviving to Thriving in the Workplace, in Business and as an Entrepreneur”: https://www.amazon.co.uk/Resilience-Workplace-Surviving-workplace-entrepreneur/dp/1789725836. Connect with Martina Witter: 📲 Instagram: https://www.instagram.com/rapha_therapy_service 👔...

From Pain to Purpose I Charmaine Connors Resilience is not just a catchy phrase but a crucial skill that requires nurturing and self-awareness. To build resilience, we must adopt a mindset that aligns with our true selves, purpose, and values. This involves facing challenges with positivity, committing to personal growth, and safeguarding our mental well-being. By taking these actions, we construct a strong spirit capable of withstanding the trials of life, like building a shield to protect and empower us. We explore the journey of personal resilience ,navigating through losses and setbacks whilst transitioning from pain to purpose. In this episode, Charmaine joins us to talk more about her story of building resilience and the golden tips to develop yours. Charmaine Connors is an Education and Skills Manager, NPW Future List 2022 recipient, and Board of Trustees member at SICK! Festival. As an Enterprise Advisor at UTC and an advocate for GM4Women2028, she passionately supports careers in the Creative Digital & Tech industries. Charmaine brings a proactive and solution-oriented mindset to her work while also being a captivating speaker. Her dedication to fostering innovation, promoting diversity, and driving positive change makes her a formidable force in the industry. Tune in! Key Highlights from the Episode; [00:01] Episode intro and a quick bio of the guest; Charmaine Connors [02:35] What resilience is all about, according to Charmaine [05:30] Why resilience is a soft skill or muscle that is developed over time [10:11] Why self-awareness is a key component to resilience and emotional intelligence [16:42] The mindset you need to build resilience [21:22] People you need to help you build resilience during hard times [26:56] Learning through the pain, not the good times [28:30] Golden nuggets on how resilience has played for Charmaine’s success in life [38:47] Key takeaways from the guest that you can implement today [39:44] Best ways to reach out and connect with Charmaine [40:09] Wrap up and ending the show Notable Quotes Let’s Connect Connect with Charmaine Connors 👔 LinkedIn: https://www.linkedin.com/in/charmaineconnors/ Connect with us on Social Media and check out some of our videos exploring emotional resilience, wellness, self-care and Mental Health. Book your FREE Organisational Resilience Consultation or complementary therapy consultation at: https://www.raphatherapyservices.com/contact-us/https://calendly.com/raphatherapytraining Sign up for our newsletter and get a FREE Stress Busters download https://www.raphatherapyservices.com/newsletter/ Get your copy of Martina’s book “Resilience in the Workplace: From surviving to thriving in the workplace, in business and as an entrepreneur”: https://www.amazon.co.uk/Resilience-Workplace-Surviving-workplace-entrepreneur/dp/1789725836. Connect with Martina Witter: 📲 Instagram: https://www.instagram.com/rapha_therapy_service 👔 LinkedIn: https://www.linkedin.com/in/martina-motivator-witter-ba884947/ and https://www.linkedin.com/company/rapha-therapy-services/ 📽 YouTube: https://www.youtube.com/channel/UCIx331RsTbzTbfmHLgxxvgQ 📲 Facebook: https://www.facebook.com/RaphatherapyservicesLimited 📲 Twitter: https://www.twitter.com/mrobertaw We'd love to know how you found the episode, so don't be shy and leave us some feedback! They discuss Charmaines journey of personal resilience and navigating through losses, setbacks whilst transitioning from pain to purpose.

From Suicidality to Spirituality and Success In this episode of Rivers to Resilience, host Martina Witter interviews Manoj Sangany, a founding member of Mindfulness Men's Club, the founder of Spiritual Business Mastery, and the head of customer success at Inceptio. They delve into the transformative power of spirituality and daily practices in building emotional resilience. Manoj shares his personal journey and highlights the role spirituality played in saving his life. The conversation explores the connection between spirituality and resilience, emphasizing authenticity, gratitude, nature walks, and journaling as essential practices for resilience. Listeners will gain insights into how daily practices can positively impact personal and professional life and the importance of seeking help and connecting with others during challenging times Guest Introduction: Manoj Sangany is a founding member of Mindfulness Men's Club, and the head of customer success at Inceptio. He has a deep understanding of spirituality and its role in building resilience. Manoj shares his personal journey and experiences, offering valuable insights into the transformative power of spirituality and daily practices. Host Introduction: Martina Witter hosts Rivers to Resilience, a podcast dedicated to educating, inspiring, and motivating listeners on their journey to emotional resilience. With her expertise and experience, Martina provides evidence-based strategies for building resilience and overcoming stress. Key Discussion Points: 1. The role of spirituality in saving lives and enhancing resilience 2. The importance of authenticity and showing up as your true self 3. The connection between spirituality and resilience 4. Daily spiritual practices: service to others, gratitude prayers, chanting, and conversations with the universe 5. The transformative power of nature walks and journaling 6. Seeking help and connecting with others during challenging times Notable Quotes: 1. "You have to show up as your own authentic self in whatever you do in life." (01:51) 2. "So what works for you might not work for me and vice versa, but there might be elements for sure that I can pick up from you." (17:56) 3. "Share your story. It's a liberating feeling. We build up so much in our minds, but every single person has a beautiful story to share." (31:46) 4. "I think the quicker people realize that resilience is one of the key, key sort of attributes and...and I guess big saviours to what is going to help you navigate through whatever you get through in life." (Timestamp: 39:31) Connect with Manoj Sangany 👔 LinkedIn: https://www.linkedin.com/in/manoj-sangany/?originalSubdomain=uk 📲 Instagram:https://www.instagram.com/mindfulmensclub/?hl=en 📲 Facebook: https://www.facebook.com/Mindfulmensclub/ Connect with Martina: Website: https://www.raphatherapyservices.com/ 📲 Instagram: https://www.instagram.com/rapha_therapy_service 👔 LinkedIn: https://www.linkedin.com/in/martina-motivator-witter-ba884947/ and https://www.linkedin.com/company/rapha-therapy-services/ 📽 YouTube: https://www.youtube.com/channel/UCIx331RsTbzTbfmHLgxxvgQ 📲 Facebook: https://www.facebook.com/RaphatherapyservicesLimited The book: Resilience In The Workplace

Money, Mindset & Mental toughness The cost of living crisis in the UK is a real problem. The economy has struggled to recover from the recession, and families feel the squeeze. People are feeling the pressure on their wallets, and they're starting to ask questions about how to make ends meet. There are a lot of factors that contribute to this crisis. One factor is inflation, the rising price of goods and services due to increased demand or decreased supply. As the cost of living crisis continues to impact British families, it's important to remember that there are ways to cope and even thrive. One way is through resilience. Resilience is a term used to describe the ability of a community or an individual to survive and adapt to change. The UK's current economic climate has created a greater need for resilience, as individuals and communities must adapt to new financial realities through mindset and mental toughness. In this episode, Martina Witter, the podcast host, shares her deepest insights on the cost of living in crisis in the UK, how reduced income requires more resilience from individuals, how to build your mental toughness and resilience and locating yourself in terms of resilience. Twitter also sheds more light on mindset in resilience, financial well-being solutions by organisations for employees and how employers can support their employees with the cost of living. Timestamps [01:15] Cost of living crisis in the UK [05:39] How reduced income requires more resilience from individuals [08:45] How to build your mental toughness and resilience [09:26] Locating yourself in terms of resilience [10:56] Mindset in resilience [14:53] Financial well-being solutions by organisations for employees [18:03] How employers can support their employees with the cost of living Notable Quotes Connect with us: Website: https://www.raphatherapyservices.com/ LinkedIn: linkedin.com/in/martina-motivator-witter-ba884947

Owning Your Space: Rising From Reservation To Resilience Owning your space means embracing your unique qualities and strengths, and rising above the limitations and doubts that may hold you back. By taking control of your personal and professional life, you can transform from a state of reservation and insecurity to one of resilience and confidence. In this episode, we are joined by Dr. Agi Keramidas, a knowledge broker, student of life, seeker of truth, and podcaster hosting the Personal Development Mastery Podcast, to talk about how we can bounce back and have the mental and physical strength needed in battling life challenges. Dr. Agi Keramidas shares the role of resilience in his transition from being a dentist to a knowledge broker and podcaster and his journey to self-awareness. He also talks about building the muscles of resilience, the real meaning of resilience in people’s lives, and the role of resilience on the journey to success. Tune in to learn more about this and other exciting topics! Timestamps [01:40] Dr. Agi Keramidas’s background information [02:42] The role of resilience in the transition from being a dentist to a knowledge broker and podcaster [10:29] Dr. Agi’s journey to self-awareness [14:57] Building the muscles of resilience [18:35] The role that resilience has played in Dr. Agi’s journey to success [25:06] The real meaning of resilience in people’s lives [28:23] The parts of the Rivers to Resilience model that resonates with Dr. Agi [35:17] Using Spirituality to boost your resilience [37:22] What Dr. Agi would say to his younger self Quotes Connect with Dr. Agi Keramidas: Website: https://personaldevelopmentmasterypodcast.com/ YouTube: https://www.youtube.com/channel/UCTgOvVFfvzK2kRmThhuOs7w LinkedIn: https://www.linkedin.com/in/agikeramidas/ Instagram: https://www.instagram.com/agikeramidas/ Facebook: https://www.facebook.com/PersonalDevelopmentMasteryPodcast/ Connect with me: Website: https://www.raphatherapyservices.com/ LinkedIn: https://www.linkedin.com/company/rapha-therapy-services-limited The book: Resilience In The Workplace

Curbing 'Quiet Quitting ' and building a Resilient Workforce Martina (podcast host) explores the Tik Tok craze - quiet quitting on which many organisations are facing as employees experience burnout and do the bare minimum in work due to feeling isolated and disengaged. Quiet quitting is a problem that affects every workplace. It is when an employee decides to leave your company but doesn't tell anyone. They just stop coming to work and then disappear forever. This can be a tricky problem for employers because it can be hard to detect when this is happening, and the employee might not even realize they're doing it. Quiet quitting can hugely impact the growth of your company. The UK economy is losing £340 billion annually from quiet quitting. In this episode, Martina Witter, podcast host, shares some tips companies can use to curb quiet quitting. She talks about career development, training, and investing in the well-being of your employees. Tune in to learn more about this and other exciting topics! Timestamps [01:33] What is quiet quitting? [03:20] Why quiet quitting needs to be addressed [05:26] How organisations can help their employees to feel more engaged and acknowledge external factors that may be resulting in quiet quitting [07:34] Acknowledging what drives quiet quitting [07:57] The three solutions for quiet quitting [08:07] 1# Consider career development [10:25] 2# Training [11:55] 3# Investing in the well being of your employees [16:04] The Rivers to Resilience Model Quotes (02:59) Quiet quitting has been on the rise. Currently, some companies are losing 20% of their employees' annual salaries through quiet quitting. The UK economy is losing $340 billion annually from quiet quitting. (07:29) It’s crucial to acknowledge what is driving quiet quitting for you to consider the solution because it will be a different solution for different companies. (13:28) Stress and poor mental health is the number one cause of work-related ill health. More information on the Exclusive leadership group Coaching programme Stress Busters for Success ™ starting in january 2023. Connect with Martina : 🖥 Website : https://www.raphatherapyservices.com/ 📲 Instagram: https://www.instagram.com/rapha_therapy_service 👔 LinkedIn: https://www.linkedin.com/in/martina-motivator-witter-ba884947/ and https://www.linkedin.com/company/rapha-therapy-services/ 📽 YouTube: https://www.youtube.com/channel/UCIx331RsTbzTbfmHLgxxvgQ 📲 Facebook: https://www.facebook.com/RaphatherapyservicesLimited 📲 Twitter: https://www.twitter.com/mrobertaw The book: Resilience In The Workplace Blog - https://raphatherapyservices.com/blog/ Book your free consultation - https://calendly.com/raphatherapytraining/20-minute-therapy-consultation?back=1&month=2022-07 We'd love to know how you found the episode so don't be shy and leave us a comment ! 👇🏾

Leveraging 'Shuteye' for Resilience- Dr. Jill McGarry Sometimes sleep isn't prioritized as you may experience FOMO or underestimate the importance of this. However, going without sleep for a little while is okay but constantly doing it becomes problematic. In today’s episode, our podcast host, Martina Witter, is joined by Dr. Jill McGarry (Clinical Psychologist & Sleep Expert) as they discuss sleep's role in resilience, the different types of sleep & the solutions for various sleep problems. Dr. Jill is a Clinical psychologist with 25 years of experience in the NHS and she now also works privately with Individuals experiencing sleep problems. In the episode, Dr. Jill shares her perspective on resilience, the role of resilience in her professional and personal life, as well as the role of adenosine & melatonin in sleep. We also delve deep into sleep recommendations for autistic people, caffeine effects on sleep, and how mindset shifts could kick off insomnia. Tune in to listen to the golden rules for optimal sleep and much more! Timestamps [01:25] Dr.Jill McGarry’s background [04:38] Defining resilience [11:02] What role has resilience played in Dr.Jill’s professional life [19:49] Journaling as the foundation of self-regulation and building resilience [24:03] Role of resilience in Dr. Jill’s personal life [29:00] Sleep in young people and adults with autism [33:03] Sleep recommendations for people living with autism [34:00] Effects of caffeine on sleep [41:42] How mindset can kick off insomnia [42:32] How much sleep do adults need [47:34] Golden rules to overcoming sleep problem [51:02] Working on your physical health based on what works best for you [59:40] What Dr. Jill would say to her younger self [01:02:22] To connect with Dr. Jill Quotes (06:36) Enjoy the moments when it’s rocky. You'd be bored if it’s just stillness all the time. (26:55) Breathe through your mouth as much as you would eat through your nose. (35:29) Our sleep is so precious for our resilience, emotional regulation, and awareness. (44:47) Our mental health is affected hugely by long-term sleep deprivation. (47:34) If you have a sleep problem, set the time to wake up every single day at the same time. Your brain will be used to it. (51:47) When you’re trying to work on doing something physical, do things you enjoy because you’re more likely to keep doing it. Connect with Dr. Jill McGarry: LinkedIn: https://www.linkedin.com/in/dr-jill-mcgarry-25704ba1/ Email: jill@eastburn.biz Contact: 07768068079 Connect with me: Website: https://www.raphatherapyservices.com/ LinkedIn: https://www.linkedin.com/company/rapha-therapy-services-limited The book: Resilience In The Workplace Blog - https://raphatherapyservices.com/blog/ Book your free consultation - https://calendly.com/raphatherapytraining/20-minute-therapy-consultation?back=1&month=2022-07

Building Resilience In a Remote World This is a remote world, and that's a good thing. It gives us the freedom to pursue our passions and live our dreams, but it also presents challenges. One of them is building resilience. In this episode, Martina Witter, podcast host, shares some tips on how you can build resilience in this remote world. She talks about maintaining valued relationships, taking regular breaks and being active, having a routine, and regularly monitoring stress. Tune in to learn more on this and other exciting topics! Timestamps [00:41] The change of culture in the workplace due to the pandemic [01:37] What remote working looks like [04:34] Tips to make a conducive remote work experience and build your resilience [07:25] 1# Mantaining valued relationships as a remote worker [09:17] 2# Taking regular breaks and being active [10:10] 3# Scheduling and having a routine [10:27] 4# Regular monitoring of stress Quotes Connect with me: Website: https://www.raphatherapyservices.com/ LinkedIn: https://www.linkedin.com/company/rapha-therapy-services-limited https://www.linkedin.com/in/martina-motivator-witter-bbc-featured-ba884947/ The book: Resilience In The Workplace Blog - https://raphatherapyservices.com/blog/ Book your free consultation - https://calendly.com/raphatherapytraining/20-minute-therapy-consultation?back=1&month=2022-07

Locate yourself & rise! Journaling for success, self awareness & stress relief. In this episode, Martina Witter talks with Sarah Rees, a BABCP Accredited Cognitive Behavioural Therapist and creator of The CBT Journal. She spent 15 years working for the NHS in almost every area of mental health care before taking a huge career turn after realising that she wanted to help people in a more impactful way. Today, Sarah creates powerful mental health tools and resources designed to help people help themselves and coaches other therapists so they can take their private practice to the next level. Sarah Rees shares some insights on finding advantages in adversity, having a growth mindset, the role of resilience in life, how stress anchors help build personal resilience, and the benefits of sleep in our mental health. She also talks about the most instrumental things in building your resilience and how journaling and self-awareness enhances resilience. Tune in to learn more on this and other exciting topics! Timestamps [01:20] Sarah’s background information [03:18] The role of resilience in Sarah’s life [06:43] Building personal resilience [07:32] Finding advantage in adversity [11:14] The growth mindset [13:45] The role of resilience in Sarah’s career success [16:52] Building resilience workbook [18:54] The benefits of stress anchors [23:36] How journaling and self-awareness enhance resilience [34:41] Building up your resilience muscles [37:46] The most instrumental things in building your resilience [42:21] The connection between the mind and the body [46:03] What Sarah would say to her younger self Quotes Connect with Sarah Rees: Website: https://sarahdrees.co.uk/ Facebook: https://www.facebook.com/sarahdrees.co.uk/ LinkedIn: https://www.linkedin.com/in/sarah-rees-92553b63/ Instagram: https://www.instagram.com/sarahdrees.co.uk/ Connect with me: Website: https://www.raphatherapyservices.com/ LinkedIn: https://www.linkedin.com/company/rapha-therapy-services-limited The book: Resilience In The Workplace Blog - https://raphatherapyservices.com/blog/ Book your free consultation - https://calendly.com/raphatherapytraining/20-minute-therapy-consultation?back=1&month=2022-07

Spirituality ,Resilience and Holistic Wellbeing In this episode, Martina Witter, the podcast host, is joined by Dr Jimenez, a Licensed clinical psychologist, Coach , Activist and Healer. Dr Jimenez sheds some light on systemic oppression, spiritual resilience and holistic approaches to resilience and wellbeing. She also shares some insights on the connection between spirituality , resilience and success. Dr Jimenez specialises in trauma, post-traumatic stress disorder, eating disorders and identity regarding individuals of colour and has been in the mental health field for about 11 years. Dr Jimenez also practises yoga and all the holistic modalities she integrates into her clinical practice. Dr L. Jimenez shares some insights on the meaning of resilience from a clinical psychologist's perspective, the experiences that contributed toward her building self-resilience, how she applies resilience in her professional life and how the spiritual component helps with hope and resilience. She also talks about the holistic therapies and approaches that can boost someone’s resilience. Tune in to learn more on this and other exciting topics! Timestamps [01:12] Dr Jimenez’s background information [02:35] Resilience from a clinical psychologist’s perspective [05:26] The experiences that contributed toward’s her building resilience [16:06] How Dr Jimenez applies resilience in her professional life [25:56] The passion for being a clinical psychologist [32:59] Building community through emotional connection [36:59] The holistic therapies and approaches that can boost someone’s resilience [45:52] Soul and spirituality [51:26] What Dr Jimenez will say to her younger self [57:30] Advice for listeners Quotes Connect with us! Connect with Dr L Jimenez 📲Instagram: https://www.instagram.com/drj_empowers Connect with us on Social Media and check out some of our videos exploring emotional resilience, wellness, self care and Mental Health. Book your FREE Organisational Resilience Consultation or complimentary therapy consultation https://www.raphatherapyservices.com/contact-us/ 🖥 https://calendly.com/raphatherapytraining Sign up for our newsletter and get a FREE Stress Busters download https://www.raphatherapyservices.com/newsletter/ Grab a copy of Podcast Host Martina’s book “Resilience in the Workplace: From surviving to thriving in the workplace, in business and as an entrepreneur”: https://www.amazon.co.uk/Resilience-Workplace-Surviving-workplace-entrepreneur/dp/1789725836 Connect with Martina Witter: 🖥 Website : https://www.raphatherapyservices.com/ 📲 Instagram: https://www.instagram.com/rapha_therapy_service 👔 LinkedIn: https://www.linkedin.com/in/martina-motivator-witter-ba884947/ and https://www.linkedin.com/company/rapha-therapy-services/ 📽 YouTube: https://www.youtube.com/channel/UCIx331RsTbzTbfmHLgxxvgQ 📲 Facebook: https://www.facebook.com/RaphatherapyservicesLimited 📲 Twitter: https://www.twitter.com/mrobertaw We'd love to know how you found the episode so don't be shy and leave us a comment ! 👇🏾👇🏾

The Trilogy :Resilience, Diversity and Inclusion in the Workplace In this episode, Martina Witter, the podcast host, is joined by Samantha Lubanzu, a profound and energetic career and business development coach, Human Resource Professional , Mentor and motivational speaker specialising in diversity and inclusion. Samantha sheds some light on how to be resilient in your life, the roles of diversity and inclusion in the workplace, navigating through racism and discrimination, and how people around her have helped to build her resilience. She also shares some insights on the connection between diversity, inclusion and resilience in the workplace, how organisations can be more inclusive and some advice to young people on resilience. Tune in to learn more on this hot exciting topic ! Timestamps [02:25] How to be resilient through your professional and personal life [10:12] The Role of diversity and inclusion in the workplace [12:49] Navigating through racism, discrimination and being resilient [25:10] How close people around you help to build your resilience [31:24] Do diverse individuals require more resilience in their workplace? [32:53] Connection between diversity and resilience in the workplace [35:47] How organisations can potentially be more inclusive [38:58] Seven rivers to resilience [43:25] PULSE [46:21] Closing remarks on resilience, diversity and inclusion [49:36] Advice to young people on resilience Notable quotes Connect with us! 🖥 Website: https://samanthalubanzu.com/about/ 👔Linkedin : https://www.linkedin.com/in/samantha-lubanzu-career-biz-strategist/?trk=public_profile_browsemap&originalSubdomain=uk 📲Instagram: https://www.instagram.com/samantha.lubanzu/ 📲Facebook: https://www.facebook.com/Samanthacareercoach/ Connect with us on Social Media and check out some of our videos exploring emotional resilience, wellness, self care and Mental Health. Book your FREE Organisational Resilience Consultation or complimentary therapy consultation https://www.raphatherapyservices.com/contact-us/ 🖥 https://calendly.com/raphatherapytraining Sign up for our newsletter and get a FREE Stress Busters download https://www.raphatherapyservices.com/newsletter/ Get your copy of Martina’s book “Resilience in the Workplace: From surviving to thriving in the workplace, in business and as an entrepreneur”: https://www.amazon.co.uk/Resilience-Workplace-Surviving-workplace-entrepreneur/dp/1789725836 Connect with Martina Witter: 🖥 Website : https://www.raphatherapyservices.com/ 📲 Instagram: https://www.instagram.com/rapha_therapy_service 👔 LinkedIn: https://www.linkedin.com/in/martina-motivator-witter-ba884947/ and https://www.linkedin.com/company/rapha-therapy-services/ 📽 YouTube: https://www.youtube.com/channel/UCIx331RsTbzTbfmHLgxxvgQ 📲 Facebook: https://www.facebook.com/RaphatherapyservicesLimited 📲 Twitter: https://www.twitter.com/mrobertaw We'd love to know how you found the episode so don't be shy and leave us some feedback! 👇🏾👇🏾

In this episode, Martina Witter, podcast host, shares some insights on building mindful leadership to increase your organisation's performance, productivity and Resilience. She talks about building mindfulness and performance, stress management, investing in employees' well-being and mental health, and the challenges of leading teams remotely. Martina also sheds some light on the different ways to apply mindfulness. Mindful eating, Mindfulness of emotions and mindful breathing exercises are introduced through guided meditation. Martina highlights how these practical exercises and tools can help build your resilience. Tune in to learn more on this and other exciting topics! Timestamps [00:59] How you are performing as a manager [04:08] Building mindfulness and your performance [06:19] Stress management for managers [08:39] Investing in employee well being and mental health [10:42] Mindful leadership [11:48] The challenges of leading a team remotely [13:17] The mindful eating exercise [21:05] The purpose of the exercise [26:46] The mindful breathing exercise [35:22] How to apply these exercises as a leader [38:19] How the Mindfulness exercises can help build resilience [39:42] The difference between winning and losing [42:40] The Rivers to Resilience Training Program and Coaching sessions Quotes Resources Website: https://www.raphatherapyservices.com/ LinkedIn: https://www.linkedin.com/company/rapha-therapy-services-limited The book: Resilience In The Workplace

In this episode of Rivers to Resilience podcast, Martina Witter (podcast host ) talks with Dr Pelumi Akintade, a Certified Lifestyle Medicine Physician and Health Coach. They discuss the strategies that help navigate life challenges, factors that can facilitate resilience including building emotional awareness and the importance of gratitude. Tune in to listen to Dr Pelumi Akintade sharing insights on the meaning of resilience, affirmation and how it is key to building our resilience, factors that help build his resilience, coaching patients with chronic diseases through their transformation and exploring stress management. Dr Pelumi talks about his experience as a front line Doctor during the pandemic and the importance of sleep. Timestamps [01:34] Dr Pelumi Akintade’s journey to building resilience [11:25] Beliefs and strategies that Dr Pelumi fostered to navigate through his life challenges [22:41] How religion helped to build Dr Pelumi’s resilience [25:43] Building emotional awareness and having gratitude [29:54] Dr Pelumi Akintade’s experience in being a front line doctor during the pandemic [33:44] Coaching patients with chronic diseases like diabetes and HIV through their transformational journey [36:28] How good sleep helps to manage stress [41:45] What would Dr Pelumi Ankitade say to his younger self? Quotes Connect with Dr Pelumi: 👔 LinkedIn: https://www.linkedin.com/in/dr-pelumi-akintade-b00744125/?originalSubdomain=uk 📲 Instagram: https://www.instagram.com/drpelumi/ 📲 Facebook: https://web.facebook.com/pelumi.akintade.7127?_rdc=1&_rdr Connect with us on Social Media and check out some of our videos exploring emotional resilience, wellness, self care and Mental Health. Book your FREE Organisational Resilience Consultation or complimentary therapy consultation https://www.raphatherapyservices.com/contact-us/ https://calendly.com/raphatherapytraining Sign up for our newsletter and get a FREE Stress Busters download https://www.raphatherapyservices.com/newsletter/ Get your copy of Martina’s book “Resilience in the Workplace: From surviving to thriving in the workplace, in business and as an entrepreneur”: https://www.amazon.co.uk/Resilience-Workplace-Surviving-workplace-entrepreneur/dp/1789725836 Connect with Martina Witter: 📲 Instagram: https://www.instagram.com/rapha_therapy_service 👔 LinkedIn: https://www.linkedin.com/in/martina-motivator-witter-ba884947/ and https://www.linkedin.com/company/rapha-therapy-services/ 📽 YouTube: https://www.youtube.com/channel/UCIx331RsTbzTbfmHLgxxvgQ 📲 Facebook: https://www.facebook.com/RaphatherapyservicesLimited 📲 Twitter: https://www.twitter.com/mrobertaw We'd love to know how you found the episode so don't be shy and leave us some feedback!

In this episode of Rivers to Resilience podcast, Martina Witter, podcast host, talks with Simon Haigh, CEO of GCM Consulting Limited and Simonhaigh.com. They discuss the four elements of growth, coping with life, the essence of hope in our darkest moments, and the importance of resilience, gratitude, self-awareness, and motivation in business leadership development. Tune in to listen to Simon Haigh sharing insights on the meaning of resilience, how to build upon your resilience, self-awareness, and how it builds leadership, situational awareness, how leaders can leverage resilience, and how organisation leaders can unlock, build and, sustain business leadership growth. Simon also explains how resilience helped him navigate through immense pressure and responsibility as a leader. Timestamps [03:36] About Simon Haigh [ 04:36] The four elements of growth [05:34] How travelling across the globe impacted Simon’s resilience, transition and change [06:51] The meaning of resilience [07:13] The three elements of coping with life [08:28] How to build upon your personal resilience [12:48] Self-awareness and how it builds leadership [14:36] What is situational awareness? [20:14] The essence of hope in people’s darkest moments [24:44] Leadership and how to leverage resilience [27:53] The role of resilience in high performing leaders and how to help organisations and leaders to unlock, build and sustain business leadership growth and mindset [32:25] How resilience helped Simon Haigh to navigate through immense pressure and responsibility as a leader [36:50] What would Simon Haigh say about his younger self? [40:35] Simon Haighs final thoughts Quotes About Simon Haigh- The Growth strategist Through his Ireland, UK and Australia based company GCM Advisory, and operating as simonhaigh.com, Simon helps organisations and leaders unlock, build and sustain business, leadership, brand and mindset growth through coaching, consulting, training, publications, speaking and e-learning programs. Simon’s clients include high performing leaders, companies, business schools such as Trinity College- Ireland, Smurfit, UCD -Ireland, Southampton- UK, professional organisations & Government bodies globally. His work is endorsed by world no. 1 leadership thinker, Marshall Goldsmith, nominated by PeopleHum Top #200 Influential Thought Leaders 2021, Thinkers 360 # 4 Sales, #9 Entrepreneurship, #10 Legal & IP, #13 Health & Wellness, #33 Mental Health, & #37 Management, and featured in the PeopleHum Top 100 Thought Leader series for Mindful Negotiation. He has also been featured on the BBC, Australia’s ABC television and numerous radio and podcast channels, including his radio show on UK’s first wellbeing channel, Serenity Radio. Simon started as a tri-qualified (England & Wales, Australia, Ireland) commercial lawyer who, also as an entrepreneur, has built and sold out of technology, luxury items and travel companies. He has also been a C-suite (NANA Development Corporation, Dell, BHP, Xilinx) executive and has sat on five boards across different industries, four continents over 27 years. He is also co-founder and partner of InclusionInLeadership.com. Simon’s work and two of his three Amazon 5 Star books – How to be a Better Dealcloser and Dealmaking for Corporate Growth are endorsed by Marshall Goldsmith. He is an associate member of the Marshall Goldsmith Stakeholder Centered Coaching Organisation. Simon is an acclaimed Keynote Speaker, including in Australia, US, UK/Ireland, Canada & China: including World Forums; Ireland TechConnect 2019; Northern Ireland Small Business Conference 2019; Brand Forum London 2019; Start-Up, Scale-up Summit - UK 2020; Bogu Investment Summit - China, 2021. Connect with us on Social Media and check out some of our videos exploring emotional resilience, wellness, self care and Mental Health. Book your FREE Organisational Resilience Consultation or complimentary therapy consultation...

On this episode of Rivers to Resilience, Martina discusses Resilient Leadership in times of Uncertainty (COVID). Martina outlines the key characteristics of a Resilient Leader and why its critical to lead with resilience to position your organization for recovery and to reimagine the future post covid. REACT ✅ RESPOND ✅ REIMAGINE ✅ RECOVERY ✅ We explore the journey of your Resilient Leadership and give you space to explore where you are. Line Managers play a critical role in Wellbeing programmes but require training - (Health & Wellbeing at work Report - CIPD 2021) and a Lack of Managerial Support increases Stress amongst employees. Organizational Planning Post-Covid is critical and Resilient leaders facilitate shifts in organizational mindsets, navigate uncertainties, and invest in building trust in order to develop a recovery playbook that serves as a solid foundation for the post-COVID future.( Deloitte Insights March 2021) Stress related absence has increased during Covid highlighting the need for resilience to serve as a protective factor. Martina shares proven strategies to boost resilience including the Rivers to Resilience method ( https://www.raphatherapyservices.com/rivers-to-resilience/ ) which guarantees sustained long term change in your organisation. What stage is your organisation at? React, respond, reimagine or recovery? Connect with us on Social Media and check out some of our videos exploring emotional resilience, wellness, self care and Mental Health. Book your FREE Organisational Resilience Consultation or complimentary therapy consultation https://www.raphatherapyservices.com/contact-us/ Sign up for our newsletter and get a FREE Stress Busters download https://www.raphatherapyservices.com/newsletter/ Get your copy of Martina’s book “Resilience in the Workplace: From surviving to thriving in the workplace, in business and as an entrepreneur”: https://www.amazon.co.uk/Resilience-Workplace-Surviving-workplace-entrepreneur/dp/1789725836 Follow Martina Witter: 📲 Instagram: https://www.instagram.com/rapha_therapy_service 👔 LinkedIn: https://www.linkedin.com/in/martina-motivator-witter-ba884947/ and https://www.linkedin.com/company/rapha-therapy-services/ 📽 YouTube: https://www.youtube.com/channel/UCIx331RsTbzTbfmHLgxxvgQ 📲 Facebook: https://www.facebook.com/RaphatherapyservicesLimited 📲 Twitter: https://www.twitter.com/mrobertaw

On this episode of Rivers to Resilience, Martina chats with Dr. Catherine Muyeba. Martina and Catherine discuss what roles resilience plays in different aspects of life such as professional life and addiction, as well talking about Catherine’s own journey with resilience including moving to the UK from Zambia. 0:00 – Intro 2:44 – Catherine explains what resilience is in her own words 4:45 – Martina asks are their different factors within resilience, as Catherine explains that adversities help us grow our resilience 10:23 – Catherine gives her tips on how we can connect to build our resilience 14:20 – When you’re intentional with yourself sometimes it’s easy not do something if it feels uncomfortable 18:10 – Catherine shares her own story about what has built her resilience in her life 25:07 – There are times when, like 2020, it’s not just one thing, it’s a long drawn out process and you need all of your resilience 28:10 – Martina asks what role has resilience played in Catherine’s professional life 33:41 – It’s really good to have a wide range of experiences, as Catherine shares about her volunteers 35:47 – Catherine explains what role resilience has in addictions 39:26 – Catherine talks about how rewarding it is seeing people recovering is 41:07 – Resilience can be built and people can bounce back, and there’s even evidence to suggest the people who bounce back have more resilience than others 43:17 – Resilience is like a bank account, we save some for a rainy day 45:07 – Catherine shares with us a life planning tool kit she uses to be able to reflect on the good and bad things in her life called R.E.A.P 50:05 – Catherine’s social media’s: 51:00 – We’d love to hear from you and tell us how you are building your resilience Connect with us on Social Media and check out some of our videos exploring emotional resilience, wellness, self care and Mental Health. Book your FREE Organisational Resilience Consultation or complimentary therapy consultation https://www.raphatherapyservices.com/contact-us/ Sign up for our newsletter and get a FREE Stress Busters download https://www.raphatherapyservices.com/newsletter/ Get your copy of Martina’s book “Resilience in the Workplace: From surviving to thriving in the workplace, in business and as an entrepreneur”: https://www.amazon.co.uk/Resilience-Workplace-Surviving-workplace-entrepreneur/dp/1789725836 Follow Martina Witter: 📲 Instagram: https://www.instagram.com/rapha_therapy_service 👔 LinkedIn: https://www.linkedin.com/in/martina-motivator-witter-ba884947/ and https://www.linkedin.com/company/rapha-therapy-services/ 📽 YouTube: https://www.youtube.com/channel/UCIx331RsTbzTbfmHLgxxvgQ 📲 Facebook: https://www.facebook.com/RaphatherapyservicesLimited 📲 Twitter: https://www.twitter.com/mrobertaw Follow Dr Catherine Muyeba 📲 Instagram: https://www.instagram.com/drcathymuyeba/ 👔 LinkedIn: https://www.linkedin.com/in/dr-catherine-muyeba-55483745/?originalSubdomain=uk 📲 Twitter : https://www.twitter.com/muyebacatherine

On this episode of Rivers to Resilience, Martina discusses the upcoming lockdown. Martina explains what you can do to build ’lockdown love’ resilience during this restrictive time whilst sharing what she did to help herself during the last lockdown. 0:00 – Intro 0:58 – Martina is in the north of England where the R rate is very high 1:45 – Is it lockdown love or hate? Where would you put yourself on this scale? 2:42 – Martina feels quite neutral about the lockdown, and she was actually shielding during the first lockdown 4:43 – It’s important for leaders to realise their employees are all in the same boat 5:23 – There have been many relationships ending and a rise of abuse and mental health issues, but you can build resilience during this time 7:07 – The more we resist something, the more adverse the effect it has on us 7:35 – what did you establish during the lockdown? 8:13 – record 3 things that worked during the last lockdown, as Martina shares with us what she wrote herself 13:00 – Martina encourages you to reintroduce those top 3 things you did 13:27 – Another way to embrace the lockdown is to focus on what we can control 15:16 – Another way of embracing the lockdown is building a sense of community 17:13 – Martina is grateful that she’s alive and things could be much worse 17:52 – Martina wants to hear your feedback Connect with us on Social Media and check out some of our videos exploring emotional resilience, wellness, self care and Mental Health. Book your FREE Organisational Resilience Consultation or complimentary therapy consultation https://www.raphatherapyservices.com/contact-us/ Sign up for our newsletter and get a FREE Stress Busters download https://www.raphatherapyservices.com/newsletter/ Get your copy of Martina’s book “Resilience in the Workplace: From surviving to thriving in the workplace, in business and as an entrepreneur”: https://www.amazon.co.uk/Resilience-Workplace-Surviving-workplace-entrepreneur/dp/1789725836 Follow Martina Witter: 📲 Instagram: https://www.instagram.com/rapha_therapy_service 👔 LinkedIn: https://www.linkedin.com/in/martina-motivator-witter-ba884947/ and https://www.linkedin.com/company/rapha-therapy-services/ 📽 YouTube: https://www.youtube.com/channel/UCIx331RsTbzTbfmHLgxxvgQ 📲 Facebook: https://www.facebook.com/RaphatherapyservicesLimited 📲 Twitter: https://www.twitter.com/mrobertaw

On this episode of Rivers to Resilience, Martina chats with international DJ China Lone. China owns an Award Winning Female DJ Agency solely dedicated to giving women DJ’s an opportunity in a male dominated industry. China talks to Martina about some of the struggles she’s faced including stammering and dyslexia whilst also exploring how her resilience has created advantage and opportunity. 0:00 – Intro, China’s background and how she began as a DJ 4:56 – China says she isn’t proud of having dyslexia, but she does accept that without it she may not be who she is now 7:11 – China doesn’t want people to feel bad for her because of her stammering and dyslexia 8:25 – For China it’s about knowing yourself 9:12 – People say you have to stay positive but you also have to be realistic 10:10 – China’s faith kept her going through all of the challenges in her life 11:12 – China tries to understand people as much as she can 12:17 – China has good people around her 12:55 – China is a health freak 14:02 – Growing up, China’s mother faced mental health issues 15:48 – China has recently started mindfulness which is helping her, as well as Adult Mindful colouring 19:34 – You have to have a tough skin to be a female DJ in a male dominated industry 23:56 – Everyday, China gets emails asking to join her agency 25:00 – It’s about being able to educate yourself and knowing how to deal with people 26:20 – When China started the agency, no one told her it would be easy 27:40 – China does employ men, but not male DJ’s 30:00 – China talks about when she moved to the UK when she was 13 31:02 – Growing up in Sierra Leone, China has a different way of thinking from people in the UK 33:30 – Since 2001, China has felt her calling was to help people 34:25 – You need to come ready when you join an agency 36:20 – When someone’s at chapter 20 and you’re at chapter 1, you start judging them 37:28 – “Who I am is more important than what I do” 38:54 – China regularly gets told they followed her because she has an interesting character 41:27 – China is aiming for excellence, and has achieved an award for Excellence in April 2020 43:27 – China talks about what her greatest challenge was 47:40 – China has been working on her resilience for a long time, so when something happens, she can handle it 48:57 – Whatever happens, China feels she has done what she’s wanted in life 52:01 – It’s about embracing that one day at a time 53:13 – Every day before bed, China writes 5 things she’s grateful for and 5 acts of kindness she does every day 54:53 – China leaves the listeners with some tips of how to get through this storm 57:22 – You can follow what China L'One on Instagram , Twitter , Facebook and Linkedin. Connect with us on Social Media and check out some of our videos exploring emotional resilience, wellness, self care and Mental Health. Book your FREE Organisational Resilience Consultation or complimentary therapy consultation https://www.raphatherapyservices.com/contact-us/ Sign up for our newsletter and get a FREE Stress Busters download https://www.raphatherapyservices.com/newsletter/ Get your copy of Martina’s book “Resilience in the Workplace: From surviving to thriving in the workplace, in business and as an entrepreneur”: https://www.amazon.co.uk/Resilience-Workplace-Surviving-workplace-entrepreneur/dp/1789725836 Follow Martina Witter: 📲 Instagram: https://www.instagram.com/rapha_therapy_service 👔 LinkedIn: https://www.linkedin.com/in/martina-motivator-witter-ba884947/ and https://www.linkedin.com/company/rapha-therapy-services/ 📽 YouTube: https://www.youtube.com/channel/UCIx331RsTbzTbfmHLgxxvgQ 📲 Facebook: https://www.facebook.com/RaphatherapyservicesLimited 📲 Twitter: https://www.twitter.com/mrobertaw Follow China L'One : 📲 Twitter: https://twitter.com/djchinalone?lang=en 📲 Instagram...