I’ve decided that at the beginning of every month, I’ll be stepping out of from behind the memes and the manifestation posts to create a more personal space where you can actually get to know me! A run down of the previous month, little updates on what I’ve been loving, reading, what the universe has been up to and what’s been happening behind the scenes at RWA.

One thing I would also love to do, is add a little scrapbook element to this and I really need to start making an effort when it comes to taking photos. I don’t use Facebook or Insta and when I’m out and about and doing things, I tend to keep my phone away and just be fully present which I love but then I get home and think “Oh shit, I wish I’d got a pic of that!” 😑 So, I’m going to try my very best with this.

I’ll also be breaking this down into categories:

Hot Girls Read

Behind the Pages

Body & Soul

Monthly Manifestations

Student Mode

Currently Obsessed with

This Month in My World

In Good Company

So, now that you’ve had your intro let get’s into the very first entry… ♥️

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I’ll be honest with you, August was one of those months where I’ve felt slightly more inward than outward, basically just in my own little world. If you noticed I wasn’t as present in the comments or DM’s as usual…that’s why. Sometimes you just need to go a bit still, and I’ve learned to honour that rather than fight it. But behind that, so much has been happening. And now it’s 1st September, and I have a whole month’s worth of things to tell you about.

So get comfy and welcome to my very first Diary of a Dreamer 🖤✨

📚 Hot Girls Read

August was a pretty good reading month for me as I finally managed to break out of the reading slump 🤓

If you love a psychological thriller then I cannot recommend The Whisper Man by Alex North enough! It completely took me by surprise. I just came across it while out shopping and I’m so glad I found it. It genuinely unsettles you (but in the best way). You now the feeling you get when you’re watching a scene in a film that you know is going to make you jump? Well, somehow this book manages to evoke that exact feeling. Netflix has just made it into a film and you’d think with a cast of Michael Keaton, Adam Scott and Robert de Niro that it would be incredible, but I hate to say it…it fell completely flat for me… Book>Film

If you play outside alone, soon you won't be going home.
If your window's left unlatched, you'll hear him tapping at the glass.
If you're lonely, sad, and blue, the Whisper Man will come for you.

Please, please, please add it to your list immediately. I read it too quickly and I have no regrets ♥️

The next book that I’ve been reading is A Court of Roses and Thorns… I know, I know! I’m going to be completely truthful, I’m not into it. I love fantasy and with all the rave reviews about this book, I was really looking forward to getting into it but I’m struggling to stick with it…I’ve asked a few people and they all say it’s a slow start but it does pick up and that I should stick with it. I’m currently on chapter 16 and if it doesn’t pick up soon, it may have to be shelved. I would love to know what your opinion of this book is so please let me know in the comments.

This last book I’ve been reading is The Power of Your Subconscious Mind by Joseph Murphy. This one I’m going to be sitting with for a while and not in a negative way, it’s just a nice, easy read. If you’ve never read it and you’re interested in manifestation, the way your mind works, and why your inner world shapes your outer reality... this is a pretty good book. Don’t get me wrong, it’s old but it still holds up. Joseph does like to quote scripture so just a small little heads up if you’re not into that.

Three very different books and one that is worth every single second of your time!

🌿 Behind the Pages

It’s been a productive month for RWA. The main focus was creating the A+ content for my journal Manifest . For those who don’t know, A+ content is the enhanced product listing content on Amazon, and I’ve been working on making it really reflect the heart of what the journal is.

I also want to give you a little update on The Space Between. This book is so close to my heart and I’m really proud of how it’s come together. I’ll be sharing a photo below of one of the affirmation pages from inside. I love how it looks and hopefully you will too 🥹

On the audiobook front, it’s in production! I’ve been lucky enough to work with Lee Burton again who is such an incredible narrator. He also narrated The Frequency Effect and I couldn’t be any more grateful for how Lee brought that book to life. There’s something about hearing affirmations spoken aloud that just hits differently, and I’m excited for this version of the book to exist in the world ♥️

There are some things coming soon that I’m not quite ready to shout about yet but they’re in the works and here’s a teeny little sneak peak! Watch this space. 👀

🤸‍♀️ Body & Soul

August was the month I properly recommitted to looking after myself, and I can feel the difference.

I started taking magnesium glycinate before bed and it’s been a game changer. I don’t even really struggle with sleep, I fall asleep quickly and sleep through but taking this every night I’ve been able to fall asleep even quicker and it seems like I’m getting a much better, deeper sleep and I wake up feeling more well-rested. If you’re not doing this, try it. My sleep has really improved and I feel calmer going into the evening.

I also got back into meditation, specifically Dream Life Installation meditation. Earlier when I mentioned that I’d been feeling slightly more inward and a little bit floaty, this meditation was exactly the kind of thing I needed.

I also got back into using my Calm app and it really does help me stay consistent, I am a tracker! I love tracking my progress and I don’t think I did too bad for August considering I haven’t been meditating for pretty much any of this year 👀 So shout out to Shelby for getting me back into consistent meditation ♥️

Movement-wise, it’s still my trusted Reformer Pilates (obsessed, always will be), lots and lots of walking and my ongoing love-hate relationship with spin class. Every class I always leave feeling invincible, like it’s the best thing that I could possibly have done for myself but getting me there and trying to remember how good I feel after is a whole different ball game! That is something I really have to work on!

✨ Monthly Manifestations

I have to talk about this because I’m still processing how good this month was. I haven’t really been consciously manifesting anything for a while as my mind has been focusing on a few other things recently (more on that in October!)

So I thought, I need to get back into the swing of things so why not get my spark back by giving myself a little manifestation challenge. I’m not on here to chase numbers and I’m not obsessed with growth, I love and appreciate every single one of you that subscribes ♥️ but I needed something that I could track so sales and subscribers felt like good choices, mainly because they’re just numbers so I set myself the following targets:

● 100 ACX sales (audio books)

● 400 Substack subscribers

So did I do it? YES! 🥂

I had a record month for my ACX sales, now don’t get me wrong, this number may be small to some but for me it’s a big deal!

Hitting 412 subscribers is especially special to me. We were sat at 165 for a while and now we’re at 412 and I am genuinely grateful for all of you that are here and I look forward to connecting with you all ♥️ Thank you for being here. Every single one of you matters.

I set the intention, I believed it was possible, and then I let it go and focused on showing up. That’s it. That was the little experiment and it keeps working.

🎓 Student Mode

I am officially studying to become a certified manifestation coach, and this month I completed Module 1. Here’s what was covered:

● The role of a manifestation coach

● The important aspects of trauma-informed manifestation coaching

● How to select a coach and what to expect from them

● How to become one

● Manifestation techniques: 369 method, vision board, 2 cup method, mirror method, pillow method, 11×1 method, 17 seconds method, as-if/what-if, worry box, placemat method, segment intending, letter from future self

I’ve used a lot of these myself over the years, but learning the why behind each one, the psychology and the energetics has been really fascinating. More to come as I move through the modules and if you’d be interested in a more in-depth, separate series about that let me know.

🌸 Currently Obsessed With

Rose water! My mum has always been telling me to add it to my skin care for years, she swears by it and I hate to admit it, Mum’s really do know best 🤣 I don’t know why it took me this long. It smells incredible and my skin is glowing. If you want to feel like some ethereal goddess, then I highly recommend! 🌹

The other thing that I’ve really been enjoying is handwriting my posts first. This is something I’ve fully leaned into this month. Sitting and staring at a keyboard doesn’t work for me. It never has. Pen to paper, highlighters, checklists, that’s where my ideas actually live. I’ve stopped trying to force myself into a “proper” writing routine and started honouring how my brain actually works. Everything flows so much better when I do.

🌍 This Month in My World

August had some really lovely moments outside of work. I saw Spider-Man (brilliant ♥️), The Odyssey (incredible, I saw it twice ♥️), and Rise of the Foot Soldier. Now if you’re not in the UK, I’m not sure how well known the Rise of the Foot Soldier franchise is? But regardless of where you’re reading this from, I can honestly say do not even bother considering watching “Retribution” The most pointless instalment with the worst story line and I’m a huge fan of these films, so disappointing.

I visited the Cotswolds to see the Doors of Durin (well, what inspired the doors) and The Bell Inn that (potentially, allegedly, romantically) inspired The Prancing Pony from Lord of the Rings. Whether it did or not, I fully committed to the belief that it did and enjoyed a drink there knowing that Tolkien himself used to drink there!

And I caught up with friends in the New Forest, which was exactly the kind of slow, lovely, grounding time that the end of August called for.

💛 In Good Company

Every month I want to shine a light on other Substack writers who I think you should know about. This month is dedicated to:

— I can quite confidently say that if me and Ash lived in the same country we would be getting coffee regularly! Not only does she have the most enviable mug selection going, she’s also the most sweetest and relatable person on this app.. ♥️

— I mentioned Shelby earlier, so it feels only right she gets mentioned here. You can feel her excitement and enthusiasm pour through her writing (teaching). If you love astrology, then I can safely say you’ll love Shelby ♥️

Thanks for being here. Whether you’ve been reading since the beginning or you just found me, I’m so glad you’re in this community. See you in October 🧡🎃

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This week we're going deep into the practice that sits at the absolute centre of everything I do…journalling. Not journalling as diary-keeping, not journalling as venting (though both have their place), Journalling as manifestation.

Make your drink, find somewhere quiet, and come and sit with me ♥️

✨ The Shift: The Pen Is the Practice

If I had to name the single most consistent thing I’ve done across every season of growth in my life, it would be this: I wrote it down first.

Before the thing existed in my reality, it existed in my journal. I scripted it, I felt it, I wrote about it in present tense as if it had already arrived, and then it arrived. Not always immediately, not always in the exact form I expected. But it arrived…every..single…time! ♥️

Journalling is my main manifestation practice, it has been for years. The two things within that practice that have moved the needle more than anything else are scripting and gratitude, and they work so beautifully together that I genuinely believe they’re two sides of the same coin.

Scripting is writing your dream life in present tense, as if it’s already here. Not “I want” or “I hope one day” — I have. I am. I feel. You describe the details, you sit inside the feeling of it, you write from the end rather than the waiting. This works because your subconscious can’t tell the difference between something vividly imagined and something real, so it starts to build a new story. A new identity. One where this life you’re writing about is just... normal. Expected. Already yours.

Gratitude is the frequency that opens the door for all of it. Not a list of ten things on autopilot. Real, felt, specific gratitude. The kind that actually shifts your energy rather than just ticking a box. When you’re genuinely grateful, you’re on the frequency of abundance, and abundance attracts abundance. It’s the simplest law there is.

I’ve also mentioned before that the moment just before you fall asleep, the hypnagogic state, when your brain is in theta waves, is one of the most powerful moments for manifestation. Journalling before bed puts you in exactly the right headspace to drift off inside your vision. You’re essentially programming your subconscious right before it goes to work for eight hours. That combination of scripting, gratitude and sleep is honestly the most powerful trio I know.

I want to mention something here, and I promise this isn’t a sales pitch, it’s more of a little update. Back in July I launched MANIFEST: The Journal something I created because I’d been doing this practice for years with a plain notebook and a system I’d pieced together myself, and I wanted to create something structured. Something beautiful to use. Something you could pick up on day one and follow all the way through without having to figure any of it out yourself.

It’s been six weeks and I’m still highlighting manifestations that have come in. Which is the only thing I ever wanted from it and I want the same for you too ♥️

If you’ve been thinking about starting a journalling practice, or you’ve been doing it but it feels inconsistent or unstructured, it’s on Amazon and I’ll leave the link below. But even if you don’t, I want you to take away this: a journal and a pen and ten minutes is enough. Start there.

Write your dream life down.

Write it like it’s already real.

Then watch what happens.

MANIFEST: The Journal → Available on Amazon ✨

✨Your Shift for This Week

Tonight, before bed, try this: open a journal and write for ten minutes in present tense about your dream life. Not what you want, what you have.

How does it feel?

What does your morning look like?

What are you grateful for in this life you’re living?

Then close it, make your Wind Down mocktail from week four, and drift off inside that vision.

That’s the whole practice. That’s always been the whole practice.

See you Wednesday 🥂

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Sometimes, the problem isn’t that your manifestation “isn’t working” it’s that what you’re trying to manifest currently sits outside of what I like to call, your bubble of belief 🫧

For the sake of Substack, I’m going to use subscribers s an example.

You can write the affirmation, visualise like a Mother F***!! Put it on the vision board and tell yourself, “I have 1,000 subscribers. I have 1,000 subscribers. I have 1,000 subscribers.”

But if you currently have 40 subscribers and there’s a little voice underneath all of that saying: Yeah… but how? That feels so far away. What if nobody else subscribes? I can’t actually imagine 1,000 people wanting to read what I write.

…then 1,000 subscribers might not currently exist inside your bubble of belief.

This is where manifestation can start to feel frustrating and where I see most people give up. Consciously, we want the big thing, but subconsciously, we don’t believe it belongs to us yet.

Once you understand your subconscious has a comfort zone, you can break free. I like to think that we all have an invisible bubble around us containing everything that currently feels believable. Inside the bubble are the things your brain can comfortably accept as possible for you.

Maybe 50 subscribers feels believable. Perhaps 75 feels exciting, but possible.

Maybe 100 feels like a stretch, but you can imagine seeing that number on your screen.

And then there’s 1,000. You want it. You’d absolutely love it. But right now? It feels like it’s somewhere in another universe.

So every time you try to embody the version of you who has 1,000 subscribers, there’s resistance because you haven’t built the bridge between where you are now and what you’re asking yourself to believe.

One of the best pieces of advice I can give you is to shrink the manifestation, but not the dream. This is where I think people misunderstand the idea of making a goal more believable.

You’re NOT giving up on the bigger vision. You’re not saying:

“Fine. I guess 1,000 subscribers isn’t for me.”

You’re asking yourself:

“1,000 is where I’m going. But what can I genuinely believe in right now?”

If you have 40 subscribers, maybe the answer is 100. So forget 1,000 for a minute. Manifest 100. Imagine opening your Substack dashboard and seeing three digits.

Imagine getting the notification for your 100th subscriber.

Imagine thinking, Oh my God. One hundred actual human beings chose to hear more from me.

Can you believe that? Does it feel possible?

Does your mind immediately start showing you reasons it could happen rather than reasons it couldn’t? Good! ♥️ That’s inside your bubble, and the best bit about your bubble of belief, is that it isn’t fixed. Every time something happens that previously felt like a stretch, your subconscious receives new evidence. Pop that bubble 💥

You reach 100 subscribers. Suddenly, 200 doesn’t seem ridiculous. You reach 200.

Maybe 500 starts feeling possible. You reach 500 and something shifts again.

Because now? 1,000 isn’t some enormous, abstract number anymore. It’s just doubling what you already have and your subconscious goes: Oh. We can do that.

The destination hasn’t changed. Your relationship with the destination has. You’ve expanded your bubble until the thing that once felt impossible now sits comfortably inside it.

This doesn’t just apply to subscribers. Maybe you want to make £10,000 a month, but you currently make £2,000 and £10,000 feels completely unfathomable.

What number does feel believable? £2,500, £3,000 maybe? Start there.

Maybe you want to run your own business, but the idea of quitting your job and becoming a full-time entrepreneur sends you into complete panic. Totally valid. So think about what is believable?

Making your first £100 from something you created? Finding your first client? Having one month where your side income covers just one bill? Start there ♥️

Maybe you want a completely different life, but you can’t yet picture yourself living it. Don’t force yourself to believe something your subconscious is currently rejecting. Find the edge of your bubble and gently push it outward until it pops!

I don’t think manifestation is about lying to yourself and this is one of the reasons I’ve never been the biggest fan of affirmations that feel completely disconnected from your current reality.

If you’re saying: “I’m a millionaire.” while another part of your brain is screaming, ‘Errmm..No you’re bloody not!” …how useful is that affirmation actually being?

Sometimes a bridge thought is far more beneficial. Instead of: “I have 1,000 subscribers.” Maybe it’s:

“My audience is growing.”

“More people are discovering my work.”

“100 subscribers is completely possible for me.”

“I’m becoming someone people want to hear from.”

“Every new subscriber is evidence that this is working.”

Those thoughts might not sound as overly positive as some manifestations spaces would like to try to force upon you, but if you can actually believe them, they have somewhere to land, and from there, you expand.

So if there’s something you’ve been trying to manifest and you keep feeling like it’s “not working,” ask yourself:

Do I actually believe this is possible for me?

Not do I want it, or do I think manifestation says I can have it?

Not can I force myself to repeat an affirmation about it 100 times?

Do I, somewhere inside myself, genuinely believe this could happen? And if the answer is no, don’t throw the dream away, just bring it closer. Find the version of the goal that makes you think:

Ooh. That would be amazing… but actually, yeah. I can see that happening.

That’s your sweet spot.

Manifest there.

Move there.

Take action from there.

Let yourself collect the evidence. Then expand the bubble again, and again, and again….and again!! 🫧 Until one day, you look at the thing that once felt impossibly far away and realise: Of course I can have that ♥️

Because it’s inside your bubble now 🫧

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✨ The Shift: You Are Who You’re Around

There’s a version of the manifestation conversation that talks a lot about thoughts and words and vision boards, and all of that matters enormously. But there’s another piece of the puzzle that doesn’t get talked about nearly enough: the people you’re spending your time with.

Your energy isn’t separate from the energy around you. You’re constantly being influenced by the people in your life. Their beliefs about what’s possible, their relationship with abundance, the way they talk about themselves and others and the world. You absorb it. We all do. And if the people closest to you are operating from a place of scarcity, cynicism, or small thinking, some of that is going to get into your frequency no matter how hard you try to protect it.

I have a fairly small, very close circle of friends, and I am so deeply grateful for every single one of them. These are people who celebrate each other without jealousy, who tell the truth with love, people you know you can count on and most importantly people who when you leave their company, you feel better than when you arrived! ♥️ Being in their energy makes me better. It raises me up. That’s the standard I hold for the people I let close.

That doesn’t mean cutting everyone who isn’t perfect out of your life. It means being conscious about whose energy you’re letting in, and how much. It means noticing how you feel after you spend time with different people.

Do you leave feeling inspired and full? Or drained and small?

I also want to talk about something that I don’t think gets enough credit as a form of community: the people you connect with online. Specifically, and I might be biased here, the community that has built up around this Substack. I genuinely didn’t expect to find this. I started writing here albeit slowly but each day more and more of us are finding each other. Your vibe really does attract your tribe. You all just get it. You’re on this path too, building and growing and shifting and showing up every week to do the inner work. I’m so grateful for every single one of you reading this. You are part of my energy field and I don’t take that lightly ♥️

Substack is actually the only social media I really use now, and honestly? My nervous system has never been more regulated. The comparison, the noise, the endless scroll of other people’s highlight reels, I didn’t realise how much of my energy it was taking until I stepped back. Now my online world feels small and intentional and good. It feels like the inner circle the digital space was always supposed to be.

The question to ask yourself: who is in your inner circle, real life and online, and does their energy match the life you’re building? You don’t have to go on a blocking rampage, you just have to become more conscious about where your energy is going and who gets access to it.

Protect it. It’s your most valuable resource.

✨ Your Shift for This Week

Think about the five people you spend the most time with, in person or online. How does each one make you feel? Full or drained? Expansive or small?

You don’t have to do anything drastic with this information. Just sit with it. Notice. And then ask yourself: is there someone you’ve been meaning to reach out to, someone who genuinely lifts you, that you haven’t spoken to in a while?

Send the message. Make the plan. Invest in the energy that’s good for you.

See you next week🥂♥️

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Before we get into it, how is your space feeling right now? Is it clear and calm or is there a pile of something somewhere that you've been walking past for two weeks? No judgment. We've all got the pile, but this week we're doing something about it.

Drink first though, always drink first 😉 🥂

✨ The Shift: Your Home Is a Mirror

I truly believe that your external space is a direct reflection of your internal state and that the relationship goes both ways.

A messy space creates a messy mind. A cluttered home creates cluttered energy. When your environment feels chaotic or heavy, it’s almost impossible to feel clear enough to receive the things you’re calling in. Your surroundings are constantly sending your subconscious a message about who you are and what you deserve, and that message matters more than most people realise.

I keep my home clean and organised not because I’m obsessively tidy (maybe a little bit 🤏) but because I’ve learned the hard way what it feels like to live in a space that doesn’t match the life I want. There’s a heaviness to clutter that I can’t ignore anymore. Fresh air, clean surfaces, a sense of order, these things genuinely change how I feel and how I think.

A few things I do that have made a real difference:

Crystals, everywhere. I have them dotted all over my home. On windowsills, by my bed, on my desk, used as book ends, I love them not just because they’re beautiful but because I genuinely believe in their energy. Different stones for different spaces: clear quartz where I work for clarity, rose quartz in the bedroom, amethyst where I spend time reading or journaling. Your home becomes a place that’s actively working for you when you’re intentional about what you put in it.

My vision board lives in my journal. I made a deliberate choice to keep mine private, inside my journal where it’s sacred, just for me. I look at it every day when I’m journalling, intentionally, rather than it becoming something I walk past and stop seeing. There’s something powerful about choosing to go to your vision rather than just glancing at it.

Fresh air as a non-negotiable. Windows open every morning without fail. It sounds so simple but it completely changes the energy of a space. Stale air holds stale energy. Let it move.

Then there's something I do every single month that has become one of my most sacred rituals: my full moon deep clean. Every full moon, without fail, I go through the whole house. Windows thrown open, sage lit, skirting boards wiped down, floors washed, fridge cleared out, something decluttered…always something, even if it's small. It's not cleaning for the sake of cleaning. It's intentional. The full moon is the most powerful time in the lunar cycle for releasing what no longer serves you, and I've found that doing it physically, actually clearing out the space, moving the stagnant energy and making room, amplifies the energetic release in a way that just journalling about it doesn't. You're not just setting the intention to let go, you're doing it. Every bag of clutter that leaves the house, every surface that gets cleared, that's space you've just made for something new, and the universe loves a vacuum ✨

The deeper principle here is this: your home should feel like somewhere the woman you want to be actually lives. Not the woman you were last year, not the woman who’s just getting by.

Does your space reflect her?

Does it feel like her?

Does walking in through the front door raise your frequency or lower it?

If the answer isn’t immediately yes, start small. Clear one surface. Buy one bunch of flowers. Open the windows. Light a candle. You don’t have to transform everything at once. You just have to start making your space match the energy of what you’re calling in.

The universe responds to what it sees around you as much as what it hears from you.

✨ Your Shift for This Week

Pick one space in your home that feels heavy or cluttered and spend 20 minutes on it this week. Clear it, clean it, make it feel intentional. Then stand in it for a moment after and notice how the energy shifts.

Bonus points if you add something to the space that represents the life you’re building. A crystal, a candle, a fresh plant. Make your home a yes to the life you want.

See you Wednesday 🥂

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This week's Sip & Shift is a little different…we're going into the kitchen. We're talking about food as frequency. About what you're putting into your body and what it's putting into your energy. Make your drink, this one's literally from the garden and come back.

✨ The Shift: Eat Like Her

I’ve been eating meat my whole life without really thinking too much about it, and a few weeks ago I watched Avatar 2.

Specifically, I watched the scenes with the Tulkun, these enormous, magnificent, deeply intelligent whale-like creatures, and something shifted in me in a way I was not prepared for. I was sitting there watching this fictional whale have feelings and a soul and a whole life and I put my fork down and thought: I’m not sure I can keep doing this. A Disney-adjacent CGI whale has potentially changed my entire relationship with food and I’m choosing to lean into it rather than feel embarrassed about it.

I’ll be totally honest, I’m not there yet. I haven’t gone full vegetarian overnight but I am paying more attention. I’m noticing, and that noticing is actually what this whole post is about.

Something I’ve been exploring lately that has completely changed the way I think about food: everything has a frequency. Not just your thoughts or your words, but your food too. The frequency of what you eat affects your own energetic state. This isn’t woo for the sake of woo. It’s something that ancient healing traditions have known for thousands of years and that modern science is slowly catching up to.

High vibe foods, think fresh fruits, vegetables, herbs, anything that’s grown in the earth and hasn’t been processed into something unrecognisable, are alive with energy. They carry light, water, minerals, life force. When you eat them, that energy becomes part of your field.

Low vibe foods are heavily processed things, foods full of additives, things that have been stripped of everything natural and are energetically flat. They fill you up, but they don’t fuel you. There’s a difference.

And then there’s eating for your chakras, which I’ve genuinely become obsessed with lately. The idea that different coloured foods correspond to different energy centres in your body:

Root chakra: Red and earthy foods, think strawberries, beetroot, tomatoes. Grounding, stability, safety. The foundation of everything you’re building.

Sacral chakra: Orange foods, sweet potato, carrots, oranges. Creativity, pleasure, flow. The energy that makes life feel good.

Solar plexus: Yellow foods, bananas, lemon, corn. Confidence, personal power, your sense of self. The chakra of I can.

Heart chakra: Green foods. Spinach, avocado, broccoli, cucumber. Love, connection, the ability to give and receive. The most powerful chakra for manifestation.

Throat, third eye and crown: Blues, purples and whites. Blueberries, blackberries, purple cabbage, coconut. Intuition, expression, spiritual connection.

When I started thinking about food this way, as colour and energy rather than calories and macros, everything became more interesting. It feels more intentional and aligned.

I’m also really getting into growing my own at the moment, which has added a whole other layer to this. There is something about pulling something out of the earth that you planted, that you’ve been tending to, and eating it, that is impossible to describe. It feels like the most alive I’ve ever felt eating something, and I’ve been making my own teas. Just chamomile and mint for now (No judgment, I’m a beginner 👀) and it’s become one of my favourite little rituals.

The woman you’re becoming, she doesn’t eat to punish herself or to earn things or to follow rules someone else made up. She eats to fuel her frequency. She chooses food that makes her feel good, that makes her body feel good, that aligns with the life she’s building, and she probably grows a little something herself, even if it’s just mint on a windowsill.

Start there. Start with the mint. 🌿

✨ Your Shift for This Week

Try eating the rainbow at least once this week, build one meal around as many different coloured whole foods as you can. Notice how you feel after it versus how you feel after something processed. The difference is the data.

If you’ve never made your own tea before, grab a handful of whatever fresh herb you have (mint, rosemary, thyme, lemon balm) steep it in hot water with a little honey, and taste the difference. That’s a high vibe drink right there.

See you next week 🥂

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This week we're going somewhere a little deeper, and a little more personal. We're talking about your cycle. Before you click away thinking this isn't for you, stay with me because what I'm about to tell you genuinely changed the way I relate to my body, my energy, and my manifestation practice. Pour your drink first. This one's good.

✨ The Shift: Your Cycle Is Your Superpower

Let me tell you something nobody told me for a very long time: your cycle is not an inconvenience. It’s not something to push through, manage, or work around. It’s a built-in, monthly, four-phase journey, and when you start working with it instead of against it, everything gets easier.

Your energy makes sense.

Your emotions make sense.

Your manifestation practice? It gets supercharged.

I use Natural Cycles to track mine, and my cycle runs about 34 days with a 3-4 day bleed. Once I started actually paying attention, really paying attention, I noticed patterns I’d been dismissing or fighting for years. Two in particular that I want to be really honest with you about.

My luteal phase? I feel terrible. Not just tired. Genuinely ugly, gross, deeply self-critical in a way that feels so real and so loud. My brain tells me nothing is working, I don’t look good, what’s the point?! For a long time I just thought those thoughts were true. I didn’t realise they were hormonal. That they were my progesterone dropping and my body moving into a phase of releasing, emotionally as well as physically. Now when the luteal mean girl shows up in my head, I know her name. I know what phase I’m in, and I can look at those thoughts and say: not today, this isn’t real, my hormones are just doing their thing.

And ovulation? Everyone tells you ovulation is your peak. Your magnetic moment. Your “girl you’re glowing” era. I’m going to be honest with you, I could sleep for 15 hours during ovulation and still not feel rested. The energy just isn’t there for me, and instead of fighting it or feeling like something is wrong with me, I’ve learned to just... honour it. Rest when I need to rest. Clear my schedule where I can. Let my body do what it’s doing without guilt ♥️

Your cycle might look completely different to mine. That’s the whole point. There is no one-size-fits-all formula here, which is exactly why tracking matters.

But here’s how the four phases map to manifestation:

Menstruation (your bleed) — this is your new moon moment. Energy is low, you’re turned inward, and that’s not a flaw, that’s the design. This is the time to rest, reflect, and set quiet intentions. Not vision boarding with a highlighter, just gentle clarity about what you want and what you’re releasing.

Follicular (after your bleed, before ovulation) — energy starts to rise, your mind gets clearer and more creative. This is your planting season. Write your goals down. Start new things. Take action on the things you’ve been thinking about. This is manifesting in motion.

Ovulation — for many people this is peak energy, peak magnetism, peak confidence. For me it’s peak exhaustion (we’re all different). But energetically, this phase is associated with visibility. Putting yourself out there, connecting, being seen. Do that in whatever way feels manageable for your energy.

Luteal (pre-menstrual) — this is your harvest and release phase. The inner critic gets loud. Old fears surface, and rather than forcing through it, this is actually a beautiful time to look at what’s coming up and ask: what is my body asking me to let go of? The self-critical thoughts aren’t truth, they’re just things rising to the surface to be released before the cycle begins again.

When you start to see your cycle this way, as seasons, as a rhythm, as information rather than inconvenience, you stop fighting yourself. A woman who has stopped fighting herself has so much more energy for becoming her.

✨Your Shift for This Week

If you don’t already track your cycle, start this week. Natural Cycles, Clue, Flo whatever works for you. Just start.

If you already do track, I want you to look at where you are right now in your cycle and ask: what does my body actually need this week? Not what you think you should be doing. Not what the productivity fiends on the internet are doing.

What does your body, in this phase, actually need?

Then give it that. Without guilt.

That’s the most radical act of self-love and self-trust there is.

See you Wednesday 🥂

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This week’s topic might be the most important one we cover in this series, and also the one most of us are worst at. (Guilty!)

We’re talking about sleep. About rest. About the radical, countercultural, deeply underrated act of doing nothing and letting that be enough.

Make your drink. You’re going to want this one.

✨ The Shift: Sleep Is Where the Magic Happens

Our culture has a complicated relationship with rest. Somewhere along the way, exhaustion became a badge of honour. Being busy became a personality. Sleeping less became something people bragged about, as if depleting yourself was proof of ambition.

I want to offer you a completely different idea.

Rest is not the opposite of productivity. Rest is not laziness. Rest is not something you earn by doing enough first. Rest is a biological, emotional, and spiritual necessity, and the woman you want to be has learned to protect it.

During sleep your subconscious mind is most active. The beliefs you’re working to shift, the identity you’re trying to embody, the manifestations you’re calling in, your subconscious is processing all of it while you’re unconscious. Sleep is literally when the rewiring happens. When you deprive yourself of it, you’re not just tired. You’re interrupting the work.

Think about it this way, if manifestation is planting seeds, sleep is the soil. You can have the best seeds in the world, but if the soil is depleted and dry, nothing grows.

What protecting your sleep looks like:

• A consistent bedtime (your body loves this! It starts preparing for sleep at the same time every night if you let it)

• A wind-down ritual that signals to your body that the day is over (this drink, a skincare routine, low light, no screens)

• A sleep environment that feels like a sanctuary. Cool, dark, quiet, a bed that feels like somewhere you actually want to be

• Letting yourself sleep without guilt. Not checking one more thing, not doomscrolling for 45 minutes

Sleep isn’t wasted time. It’s investment time. It’s the hours your body repairs, your mind consolidates, your nervous system regulates. Every hour of quality sleep is an hour working for you, not against you. The version of you who wakes up rested is more creative, more regulated, more magnetic, more capable of receiving the things she’s asking for ♥️

She doesn’t hustle through exhaustion. She rests so she can rise.

This is something I’ve had to actively build into my life, because it doesn’t happen by accident. A few things that have genuinely changed my sleep. I try to have no phone after 21:00. I’ll be totally honest, I’m pretty bad at this but it’s something I work on every night. Something about cutting off the scroll gives my brain permission to actually wind down. I also take magnesium glycinate about an hour before bed, which has been a game changer for the quality of my sleep. Most nights I do a little journaling or reading. Nothing intense, just something that eases me out of the day and into myself.

My absolute favourite part about bedtime is where rest and manifestation overlap.

That moment when you’re drifting off, when you’re not quite asleep but not quite awake anymore? That is one of the most powerful moments of your entire day. It’s called the hypnagogic state, and it’s when your brain drops into theta waves, the same state you reach in deep meditation. Your conscious mind is quieting, your subconscious is wide open, and whatever you feed it in that moment goes in deep. So I use it. As I drift off I visualise my dream life. How it feels. What it looks like. The version of me who already has it. I fall asleep inside that vision, and I genuinely believe it’s one of the most underrated manifestation practices there is.

Your subconscious works while you sleep. Give it something beautiful to work with.

✨ Your Shift for This Week

Pick a bedtime. A real one, not “I’ll try for 22:00” when you know it won’t happen. A real one you can actually keep.

Set an alarm for 30 minutes before that time. When it goes off, that’s your wind-down signal. Phone down, lights low, make your Wind Down if you want it, do something slow and quiet for those 30 minutes.

Do this for the rest of the week and notice the difference. Notice how differently Monday’s manifestation work lands when you show up rested. Notice how much more open you feel to receiving.

Rest is the work. Let yourself do it.

See you Wednesday 🥂

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Your skin. Your rituals. The way you tend to yourself.

✨ The Shift: Tend to Yourself Like You Mean It

I want you to ask yourself something…

When you do your skincare routine at night, are you present for it? Or are you half-watching a video, rushing through it, smearing moisturiser on your face before falling into bed barely conscious?

No judgment from me.

There’s a version of your routine that’s completely different from that. A version where every step is intentional. Where you’re actually looking at yourself in the mirror, not picking yourself apart, but looking at yourself the way you’d look at someone you love.

That version is a ritual, and rituals are how you tell your subconscious who you are.

The woman you’re manifesting, she takes care of her skin because she understands that tending to herself is one of the ways she shows up for herself. Her skincare routine isn’t a chore. It’s a ceremony.

When you wash your face, you’re cleansing more than your skin, you’re releasing the day. When you do your serum and moisturiser, you’re investing in yourself. When you do a mask on a Sunday night, you’re setting an intention for the week ahead. This is the energy you’re allowed to bring to what most people write off as a 5-minute task.

Let me say that clearly: glowing skin is not a product of how much money you spend. You do not need an expensive skin care routine. It’s a product of:

• Consistency (same routine, every night. Yes, even when you’re tired)

• Water (truly, the secret to everything)

• Sleep (we’ll get to that next week)

• Touch (slow down, actually massage your products in (gently) circulation is everything)

• The energy you bring

The manifestation connection: when you look in that mirror and touch your face with care, you're building a body of evidence that you’re someone who is cared for. Who is tended to. Who is worth tending to. While you're there? Talk to yourself. Speak affirmations over your skin like you mean them:

I have glowing, healthy skin.

I am grateful for my skin.

My skin is radiant and clear.

I glow from the inside out.

It might feel silly the first time. Do it anyway. Your subconscious doesn't distinguish between you doing the tending and someone else doing it, and it doesn't know the difference between something that's true right now and something you're calling in. It just feels the care. It just absorbs the message:

I am worthy of this. I am someone who glows.

Say it enough times, over a face you're touching with intention, and watch what that glow appear from inside and out ♥️

✨Your Shift for This Week

Try it tonight and see how it feels. Do your skincare routine with your phone in another room. No videos, no podcast, just you and your reflection. Take three deep breaths before you start.

Say something kind to yourself. Out loud. Yes, really.

Then go slowly. Actually feel every product. Massage everything in with intention. Finish and look at yourself for a moment before you walk away.

That’s it. That’s the whole assignment, and it’s going to feel different than you expect.

See you Wednesday. 🥂

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Next to stationery, one of my other favourite things is obviously the Law of Attraction so I decided to combine my two loves ♥️

For years I’ve kept what I can only describe as my own little manifesting set up. Nothing fancy, just a regular notebook, a pen, and a system I had pieced together over time from everything I had read, learned and practiced. Every morning or evening, I would sit with it. I would write. I would set my intentions, work through my gratitude, do my scripting, and it’s always worked.

The problem was the notebook, there was never any real structure. Having to remember what went where, what came next, what I was supposed to be doing in week three versus week six. It was mine and I loved it, but it was held together with good intentions and a slightly broken spine.

So I decided to do it properly.

I wanted to take everything that had served me so well: the scripting, the gratitude practice, the weekly tasks that actually moved the needle and put it into something beautiful. Something structured. Something you could pick up on day one and follow all the way through without having to figure anything out yourself.

Let me introduce you to MANIFEST, the Journal, she’s finally here ✨♥️🤓

Here is everything you get:

56 daily scripting prompts: One for every day of the eight weeks, each one designed to help you write your dream life into reality as though it’s already here. Specific, expansive and genuinely exciting to sit with.

56 daily gratitude prompts: Gratitude isn’t just a nice thing to do. It’s one of the most powerful tools in your manifesting toolkit. Each prompt goes deeper than “write three things you are grateful for” These are designed to shift your perspective and open you up to more. Every day, you get 5 new gratitude prompts without any repeats!

8 weekly manifestation tasks: Practical, fun and genuinely different from anything you’ll find in a standard journal. From a full Act As If Day to a Releasing Ritual for your limiting beliefs, each task takes the inner work and makes it physical, real and impossible to skip.

A Vision Board page: Your vision needs somewhere to live that isn’t just in your head.

A Releasing Page: To name, trace and release the beliefs that have been running in the background and taking up space that abundance could be filling.

A closing app gift: Scan the QR code at the back and access your free daily manifestation ritual: one affirmation, one manifestation tip and your own running list of good things, so the practice doesn’t stop when the journal does.

This is eight weeks of showing up for yourself. Eight weeks of choosing, every single morning, to believe in the life you’re building before the evidence arrives, before anyone else can see it, before it has technically happened.

That is the practice. That is what this journal holds space for.

I’ve been doing this in some form for years and it’s shaped everything.

I genuinely can’t wait for you to have a version of it that’s actually beautiful to use.

How to use her:

Now I know what you’re thinking, it’s a journal not rocket science but there’s a few little things to note when you first get started.

Firstly, you’ll be met with 5 subcategory pages, so you can get very specific on what it is you’re calling in. The key is to write it in the present tense.

Then you, have the double page spread for your “vision board” This is a great place to be able to envision the desires you got clear on in your subcategories. Keeping them all in one place in your journal, makes them feel slightly more sacred.

Once these have been filled out, you’ll move on to the 56 days of gratitude, scripting and your weekly manifestation task.

After a few weeks, I like to go back and review my desires and highlight all the ones that have come into fruition. You’ll be surprised how quickly these pile up. ♥️

We’re all pretty well versed in how beneficial gratitude really is. The more grateful we are, the more magnetic we become. So, every day, you get 5 unique gratitude prompts. In my opinion, this works better than just listing 10 things you’re grateful for, as good as that it, it’s get repetitive, boring and once you start writing these lists from autopilot, you’ve lost the true feeling of gratitude.

Complacent feelings = Complacent results.

I couldn’t create this journal without adding in one my all time favourite manifestation practices…SCRIPTING!

This is where the real magic happens. You get 4 fully lined pages per scripting prompt, to write out your dream life in present tense, how does it feel and how does it look. Feeling the emotions of already having what you’re calling in is such a great way to start living from the end, once you start doing that, the Universe has no choice but to deliver it to you. ♥️✨

MANIFEST: The Journal is available now on Amazon: https://www.amazon.com/dp/B0H5TF9R2D

If it resonates, share it with someone who needs it, and if you get your copy, come and tell me. I want to know.

I really hope that you love her as much as I do.

♥️✨

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Happy Wednesday. Welcome back to Sip & Shift, your weekly Wednesday ritual where we mix something delicious, do a little inner work, and step a little closer to the life we’re building. This week we’re talking about movement, and I want to reframe the whole thing for you, because if you’ve ever dragged yourself to the gym feeling like you were being punished, this one’s for you.

Make your drink first. Then come back.

✨ The Shift: Move Like Her

Here’s my honest truth about working out, I don’t do it for my body. I mean yes, obviously, the physical stuff matters and I love how I feel and seeing my body change, but if I’m being real with you, I show up for movement almost entirely for my mind. It’s the single best thing I do for my mental health, bar none. Nothing resets me like it does.

My week looks like this: Monday is reformer pilates (non-negotiable, I would genuinely be a different and worse person without it), Wednesday is a spin and lift class, and Friday is regular spin. Then usually, I try to get 2-3 walks in around the lake near me. 4 miles, fresh air and a good friend. The best thing about those walks is that they don’t feel like a workout at all. They feel like a treat, but they absolutely count, and I think that’s kind of the whole point.

I also want to tell you about something that happens to me in spin. You know that moment around halfway through when it gets really hard and your legs are burning and your brain starts looking for an exit? That moment, for me, has become one of my favourite parts of the week. That’s when I check out of the room and I start to visualise. My dream body. My dream life. The version of me I’m calling in. I let my mind go there fully: what she looks like, how she feels, what her days are like, and suddenly the hard part of the class becomes this weirdly meditative, almost sacred 10 minutes. Movement and manifestation, literally happening at the same time.

That’s what I mean when I say movement is manifestation.

What I’ve learned from building a routine I genuinely love is that it has nothing to do with punishment. I never drag myself to reformer on Monday feeling like I have to earn something. I go because I know how I’ll feel after. I walk to the lake because it makes me happy. I spin on Fridays because those 10 visualisation minutes are some of the most powerful of my week. Every single thing I do, I do because it gives me something mentally, energetically, spiritually.

The version of you that already has everything she’s calling in, she moves from that place too. She’s found the things that feel like her, and she shows up for them because they fill her up rather than drain her.

You don’t have to have it all figured out yet. You just have to start asking:

What movement actually makes me feel good?

What could I do that doesn’t feel like punishment?

A walk counts. Dancing in your kitchen counts. A swim counts. Find your reformer, your lake walk, your spin class, and then notice what happens to your mind when you’re in it.

That’s where the magic is ♥️

✨ Your Shift for This Week

Schedule three movement sessions this week before the week starts. Put them in your calendar like appointments. Then, right before each one, I want you to say:

I move my body because I love it and I’m becoming stronger every day.

Cheesy? Maybe. Effective? Absolutely.

If you end up in a class that gets hard halfway through, try it. Close your eyes for a minute and go somewhere. Your dream life is waiting for you in there.

See you Wednesday 🥂

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It’s a little daily manifestation ritual just for you!

Here’s the story behind it, for the past 220 days, I’ve been keeping a running list called “Good things are always happening to me.” Just one line a day. Nothing fancy. Some days it’s “getting my emails to zero” other days it’s genuinely just “the coffee was really good this morning.” And I can’t tell you what it does to your belief system to scroll back through 220 days of proof that good things keep finding you. It’s addictive in the best way. It’s basically undeniable evidence that your life is, in fact, working out.

So I thought, why keep that just for me?

Meet your new daily ritual ✨
I built a tiny web app (it takes ten seconds to open, no downloads, no accounts). All you need to do is follow the link and you’ll get:

🌙 A daily affirmation + manifestation tip. Tap the card, it flips, and you get a fresh affirmation with a tiny actionable tip to go with it. Something you can actually do with the energy, not just read and forget. There’s a full year’s worth in there, so it won’t repeat on you for 365 days.

🌙 Your own “good things” list. This is the part I’m most excited to share. You get your own running tally, just like mine! One line a day, saved right on your phone. In a few months, you’ll have your own version of my Day 220 moment: proof, in your own words, of how much good has actually been moving toward you.

🌙 A “share your card” button. If today’s affirmation hits just right, you can turn it into a pretty little branded image and post it straight to your story. Free advertising for your own good mood, honestly.

Did I mention the best part? It’s free!

No sign-up, no app store, no subscription. Just tap the link, and if you want it to feel like a real app on your phone, add it to your home screen (Safari: tap the share icon → “Add to Home Screen.” Android: tap the three dots → “Add to Home Screen.”) and it’ll sit there with its own little gold star icon, ready every morning.

You can follow the link in my bio under websites or use the link below:

rwaaffirmation.netlify.app

Go draw your first card. Start your list. Let’s watch it grow together. I’ll be over here on Day 220-something, cheering you on from a few months ahead ♥️

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Here’s the deal once a week, we pick one piece of the glow-up puzzle: your morning routine, movement, sleep, your skin, your mindset etc and we look at it through a completely different lens. Tending to yourself isn’t separate from manifestation. It is manifestation.

Every single week, Sip & Shift kicks off with a wellness mocktail recipe, something delicious and good for your body. Plus it makes Wednesday feel like a little treat you actually look forward to. We’re talking cucumber rose lemonades, golden milk lattes, tart cherry wind-down drinks, all the fun of cocktail hour, none of the hangover. The idea is simple: make your drink, settle in, and read. It’s your weekly Wednesday ritual, and it’s just for you! ♥️

Think of this series as your standing Wednesday date with yourself, the midweek moment where you pause, pour something pretty, and remember that the woman you’re dreaming of being is already inside you.

So grab your ingredients, come back here, and let’s get into it!

✨ The Shift: Your Morning Is a Declaration

Can I tell you something that took me a while to figure out?

I am a morning person. Genuinely…I love mornings. There’s something about that quiet before the world wakes up that feels sacred to me. I’ve chased it in every form: I’ve done 04:00am, I’ve done 05:00am, I’ve done the “no alarm, just wake up naturally” era (that one was bad, we don’t talk about it 👀). I’ve always wanted to be someone who owns her mornings.

What I had to let go of was the idea of what that was supposed to look like.

For the longest time, I thought a “real” morning routine meant waking up, chugging a litre of water and immediately working out. That’s what all the “top 1%” women on the internet were doing. That’s what “that girl” told me I should be doing. I tried it…I repeatedly tried it…and I can tell you with full certainty: I will NEVER be that person. Not now, not when I’ve manifested everything on my vision board, not ever. My dream self does not, I repeat, does NOT roll out of bed and hit the gym.

She simply does not 😌 and the moment I stopped fighting that? Everything changed.

Here’s what my mornings actually look like, and what actually works for me: I wake up early (anywhere between5-6am) because I love it. I make a drink (usually coffee or a matcha). I journal, read and meditate. I take my time. I move my body in the evening when I actually have energy for it and I genuinely enjoy it, but the mornings? Those are mine. Quiet, slow and intentional.

And that is when I learned what a morning routine is actually for. It’s not about working out. It’s not about being productive before 06:00am (unless you want to). It’s about having something that’s yours before the world starts asking things of you. It’s about starting the day as yourself, on purpose, rather than just reacting to whatever lands in your inbox first.

The version of you that already has everything she’s calling in, she has a morning that’s hers. It might look nothing like mine and nothing like what you’ve seen online. Maybe it’s 45 minutes of journaling and a slow coffee. Maybe it’s a walk. Maybe it’s 20 minutes of reading in bed before you get up, maybe it a 07:30am spin class. It doesn’t matter what it looks like. What matters is that it’s intentional, that you’re choosing how you begin, instead of letting the day choose for you.

When most people think of morning routines, they think it’s about productivity. Getting more done and being optimised. That’s not it! Your morning routine is about identity. Before the texts come in and the emails pile up, before other people’s needs start filling your calendar…when you get to decide who you are today.

When you wake up and immediately reach for your phone, you’re handing that moment to someone else. You’re saying: I don’t get to exist as myself first. I have to react first. And energetically? That sets a tone.

When you wake up and do something..anything…that’s just for you first? You’re saying: I matter. My energy matters. I am someone who tends to herself.

That’s the frequency of a woman who has everything she’s asking for ♥️

It doesn’t have to be a 25 step routine, this isn’t a guilt trip about having a 3hr morning routine that starts at 05:00am. That’s not the point and it’s not realistic for most of us. The shift is about intention.

Even 20 minutes can change everything:

• 5 minutes of stillness (no phone, just you lying in bed counts)

• 10 minutes of movement (a walk, a stretch, whatever feels good)

• 5 minutes with your journal or your affirmations

That’s it. That’s the routine that changes things.

Your morning routine is also a rehearsal. Every morning you wake up and tend to yourself, you’re practicing being the woman who has the life you want. You’re building evidence for your subconscious that she exists. That you are her and the more evidence you build, the faster the outside world catches up to the inside story you’re telling.

✨ Your Shift for This Week

Design your morning routine, not the one you wish you had, the real one that actually fits your life right now. Write it down. Make it so doable it almost feels too easy.

Then do it every morning this week. Try to be as consistent as you can be. Notice how it changes the way you move through your days. Notice if you start to feel like her a little more.

That’s manifestation in real time!

See you Wednesday 🥂

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I showed up every single week for the next 52 weeks.

I’m not telling you this to brag but mostly because completing a full year of Pilates without missing a single class taught me things about myself, my body, and my relationship with movement that no wellness blog or glossy magazine had ever managed to communicate. If there’s even one person out there on the fence about starting (or sticking with) Pilates, I want this to be the article that tips them over the edge.

Why Pilates?

I came to Pilates the way most people do, via a combination of a vague algorithm rabbit hole and a failed consistency with YouTube workouts.

I’d tried Pilates once or twice before, a mat class here but I’d never committed. It always felt like the thing I’d do when life calmed down, which it never actually does.

This time felt different, though. I didn’t frame it as “getting in shape” or “losing weight” or any of the goal-oriented language I’d used to exhaustion in previous years. I just told myself: I’ll give it a try. That’s it! That was the whole goal.

Simple enough to feel achievable.

The First Month.

Weeks one through four were a lesson that comes from discovering your hip flexors have never in their life done what you’re asking them to do and my lack of upper body strength was a lot worse than I’d realised.

Pilates has this wonderful, infuriating quality where it looks gentle and then absolutely demolishes you in ways that feel deeply personal. The first time my instructor told me to “engage my powerhouse,” I nodded along enthusiastically while having absolutely no idea what she was talking about. I just hoped my face conveyed competence.

What I loved about those early weeks, nobody cared! The class was full of people at completely different stages. It was a beginner class so the majority of us were brand new. The vibe was collaborative, not competitive. I’d show up, do my best, wobble dramatically on the single-leg balance work, and go home feeling something I can only describe as pleasantly wrung out.

I also discovered very early on that booking a class in advance is essentially a binding contract with your future self. Once that confirmation email lands in your inbox, cancelling feels criminal. Highly recommend this psychological trick to anyone who struggles with motivation.

The Middle Miles.

The thing that I’m pleased with the most was that I never hit a wall.

I know! I can already hear the collective gasp from everyone who has ever abandoned a gym membership or a pair of trainers that spent more time under your bed than actual roads. That has been me, with every other form of exercise, for most of my life. I’ve been that person. I am that person except, it turns out, when it comes to Pilates.

I’ve never, not once in 52 weeks, not wanted to go. That isn’t something I’ve ever been able to say about any exercise in my life….EVER!

I’ve thought a lot about why. I think it comes down to the fact that Pilates never once felt like a punishment. It never felt like something I was doing to my body in order to earn something or fix something or shrink something. It just felt good. It felt like the best hour of my week, an hour that was entirely mine, where I walked in carrying whatever the day had thrown at me and walked out feeling lighter, taller, and genuinely better than when I arrived.

Week after week after week, that was the experience. Not some weeks. Every single week.

I’ve tried running (hated it), gym classes (boring), home workouts (too easy to skip), and everything in between. Consistency has always been my nemesis. So the fact that this is the thing that finally stuck feels significant. It’s not discipline that kept me coming back. It’s that I actually, genuinely loved it. Still do. There’s a difference, and Pilates taught me what that difference feels like.

What Actually Changed.

After 52 weeks of consistent Pilates, here is what genuinely, measurably changed:

My posture is embarrassingly good now. I catch myself standing tall in queues, at my desk, in photos. My mum commented on it. My mum, who has never once in her life mentioned my posture before. This is huge.

My back stopped aching. I have spent the better part of a decade with low-grade lower back discomfort from sitting at a desk all day. By around month four, it was just. gone. I didn’t even notice until I realised I hadn’t thought about it in weeks.

I got noticeably stronger. My body has genuinely changed. My abs are more defined, my bum is higher and perkier (yes, really), I can actually feel my hamstrings now like they've finally woken up after years of hibernation, and my thighs are so much more toned. Core strength is not a joke, and Pilates handed mine back to me!

My relationship with exercise fundamentally changed. For years, I’d thought of working out as something I did to my body. Pilates changed that, movement is now something I do with my body.

I sleep better. I don’t fully understand the science here, but consistent movement plus the meditative, breath-focused quality of Pilates has done something very good for my sleep. I’ll take it.

The Secrets to Actually Not Skipping.

Okay, this is the practical bit, because I know someone reading this is going to be like “but how?” So here is everything that actually helped me not miss a single class:

Book in advance, every time. As soon as one class ends, I booked the next one before I left the studio. No thinking required, no negotiating about whether I’d “feel like it.” Done.

Find your people. Having a class I loved, with an instructor who I love just as much, made all the difference. I think this is one of the biggest keys. There was a stand-in instructor one day and her teaching style just wasn’t right for me, had I of had her from the beginning, it’s safe to say, I would never have gone back!

Don’t make it conditional on how you feel. The rule was never “go when I feel good.” The rule was “go.” Full stop. Feelings are not a reliable metric for what you need.

Allow for mess. There have been weeks, where I’ve been tired and distracted and barely present. The commitment was to show up, not to have a perfect transformative experience every single time but at the end of every class I felt great for it and I’ve never regretted going.

Celebrate the streak, not the goal. Once I’d made it to ten weeks, I wanted to hit twenty. Once I hit twenty, I wanted the full year. The streak itself became motivating in a way a vague outcome-based goal never had been.

The Community.

Here’s something I didn’t anticipate: the people.

Going to the same class, at the same time, every week and seeing them same people is fun. You don’t always know each other’s full names or life stories, but you know who struggles with a certain move, who makes everyone laugh with their commentary on the harder exercises, who has been coming for seven years and is an absolute powerhouse, who just had a baby and is finding her way back to her body.

You cheer for each other in small ways. You share the collective suffering of a particularly sadistic session. You build something together, even if you never go for coffee.

I didn’t expect community to be part of what I was signing up for. It turned out to be one of the best parts.

Week 52: What It Felt Like to Finish.

I’m not going to lie to you: week 52 has been great!

I walked in to that class this evening, knowing it was the class that completed my year. I spent the whole session feeling wildly proud of myself. Bearing in my mind, I hadn’t even mentioned this to anyone, it’s just been a little secret goal all to myself.

I’d done it. Every week. No skips, no excuses, no missed classes. I’d shown up for myself 52 times in a row, and something about that felt significant because keeping a promise to yourself, week after week, is a profound act of self-respect.

The version of me who sat on that reformer for the first time last year and said “I’m thinking about making this a habit” had no idea what was coming. She thought she was signing up for a fitness routine. What she actually signed up for was a year of learning how to listen to her body, trust herself and to keep showing up.

So, Should You Start?

Yes. Obviously yes. Not because Pilates will fix you or change your body or make you into a different person. Start because moving your body with intention, week after week, is one of the best gifts you can give yourself. Start because you deserve an hour that is entirely, unapologetically yours. Start because showing up for yourself, even in a small kind of way, has a way of rippling out into the rest of your life.

While I'm here, this goes out to the men reading this too. Don't let anyone convince you Pilates is a female-only space, because it absolutely is not. More and more men are showing up to class, realising what the rest of us already know, and plenty of studios now offer men-only sessions if that feels more comfortable as a starting point. Pilates will challenge you, humble you, and make you stronger in ways that translate to literally everything else you do. One million percent, you should try it too.

Book the class.

Go when you don’t feel like it.

Find the instructor who makes you feel seen.

Let your hips be tight and your balance be wobbly and your core be a work in progress.

Then, 52 weeks from now, write me a letter and tell me how it went.

I already know it’ll be good.

If you’re thinking about starting Pilates, I’m always happy to chat in the comments, drop your questions, your studio recommendations, or just come and commiserate about the hundred on the reformer. We’re all in this together ♥️

With love and extremely engaged glutes,

RWA

🧚🏻‍♀️✨

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Honestly, life has been full. Full in the most beautiful, slightly overwhelming way. There’s been a full-time job (she persists!), the final stages of getting my book The Space Between ready to meet the world, and somewhere in between all of that, a ongoing attempt to also just be a human. Sleep, work out, eat something that isn’t just a snack, to remember what my friends look like in person. You know how it goes.

I’ve missed this space. I’ve missed you and I’m back with something I really wanted to share, because honestly? It feels more relevant than ever.

During manifestation, once you’ve set the intention, felt the feeling, released it to the universe, it can feel like nothing is happening. Your manifestation isn’t coming and Law of Attraction “doesn’t work”.

Welcome to the space between.

The gap between the wish and the wish fulfilled. The stretch of time between who you were when you asked, and who you’ll be when it arrives. It can feel like holding your breath. Like standing in a doorway between two worlds. Like watching a pot that refuses boil no matter how hard you stare at it.

What if the waiting wasn’t actually waiting at all?

What if the space between is the most sacred part of the whole journey?

Manifestation isn’t just about getting something. It’s about becoming someone who can hold it. The space between is the time you’re given to expand. To grow into the version of yourself who lives the life you’ve been dreaming of, and that growth is necessary, but it doesn’t happen overnight.

We live in a world that worships speed, instant gratification, overnight success and same day deliveries. We’ve been trained to treat delay as failure, as a sign that something has gone wrong, that we’re doing it incorrectly, that the universe has perhaps forgotten our address.

I promise the universe hasn’t forgotten you, you’re just being prepared.

This is why rushing the process, anxiously checking for signs, white-knuckling your desires, asking the universe why it’s taking so long, actually slows everything down. You’re trying to skip the biggest part.

So, What Do You Actually Do in the Meantime?

1. Fall in love with your current life.

This is the most counterintuitive and the most powerful thing you can do. Gratitude isn’t just a feel good practice, it’s a frequency. When you genuinely love what you already have, you stop operating from lack. Lack is the one thing that will keep your manifestation just out of reach.

Look around you right now. What’s already beautiful? What already works? Start there. Be on an honest scavenger hunt for the good that already exists in your life. The morning coffee, your favourite people, the way sunlight moves across a particular wall at a particular time of day. These things matter. They’re evidence that life is already working in your favour.

2. Tend to your inner world like a garden.

The space between is an invitation to go inward. Journal. Meditate. Sit in stillness and ask yourself what beliefs might still be blocking the flow. Often, what we’re waiting for is waiting on us. We need to clear the fear, heal the wound, release the old story we’ve been telling ourselves since before we even knew we were telling it.

What are you still carrying that doesn’t belong to you anymore?

This is the real work. Not vision boards (though I love a good vision board), not manifestation scripts, not obsessively calculating timelines. The real work is the inner archaeology, digging gently through the layers to find what’s true, what’s ready to be released, and what needs a little more light.

3. Act as if.

This doesn’t mean pretending or forcing. It means making small, loving choices that align with who you’re on your way to be. If you’re manifesting a peaceful home, create pockets of peace in your space today. Light the candle. Clear the corner. Put fresh flowers on the table, don’t just wait for a special occasion, you just exisiting is the special occasion.

If you’re calling in a loving relationship, practice being loving with yourself first. Speak to yourself with the kindness you’d offer to someone you adore. Make plans that excite you. Show up for your own life with the enthusiasm you’d bring to a relationship you were trying to impress. The universe meets you in your movement.

4. Let the desire breathe.

One of the most underrated skills in manifestation is letting go without giving up. You can still want something deeply without strangling it to death. Loosen your grip. Trust that what’s yours won’t miss you.

When you stop trying to manage the how and start focusing on the who, who you’re being in the present moment, something shifts. The energy changes and you become magnetic rather than desperate, open rather than grasping.

Desire with open hands.

5. Reconnect with joy for no reason at all.

This one is deceptively simple. What makes you feel alive? Not what’s on your vision board. Not what you’re working toward but right now! What brings you genuine, uncomplicated joy?

Dance in your kitchen. Read the book that has nothing to do with self-improvement. Take the long walk with no podcast, no purpose, just your own thoughts and the sky. Joy is not a reward for receiving your manifestation. Joy is part of the path. It’s a signal to the universe that you already know how to live well and that you’re ready for more.

6. Find the meaning in the middle.

Every season of waiting contains a lesson, a gift, or a redirection that you’ll only be able to see clearly in hindsight. This doesn’t mean you have to be relentlessly positive about it (permission granted to have the frustrated days, tearful evenings, moments of genuine doubt). But it does mean asking what is this time teaching me?

Sometimes the space between is asking you to slow down. Sometimes it’s redirecting you toward something better than what you originally asked for. Sometimes it’s simply building your capacity for trust, because the life you’re calling in is going to require it.

7. Remember, the space between isn’t empty.

It’s full of preparation, alignment and invisible work being done on your behalf. Things are moving even when you can’t see them. Roots grow underground long before flowers appear above the soil. Seasons change before you can see the evidence of them. Your manifestation is moving toward you even now, through closed doors and quiet nights, even on ordinary days that don’t feel significant but are.

The Gift of the space between

If you’ve been sitting in the space between something you’ve asked for and its arrival, I want you to understand that your manifestation is coming.

You’re in the sacred pause. The space where transformation happens not in spite of the waiting, but because of it.

I know this space all too well. I’ve lived in it while writing this very book. I’ve sat with the uncertainty, the wondering, the deep desire to skip ahead to the part where everything has arrived and settled and made sense. I’ve learned that the arrival of your manifestation is never really the point. The point is who you are in the reaching.

This is the space I wrote about in The Space Between because I believe this is where the real magic lives. Not in the moment of receiving, but in the parts that makes receiving possible. I wanted to write the book I needed when I was standing in that doorway myself, not quite here and not quite there, learning how to trust your current state of limbo.

So breathe. Tend your inner garden. Love your life. Trust the timing.

And know that what is meant for you is already on its way.

If this resonated with you, The Space Between: How to Hold Your Vision, Trust the Timing, and Receive What You've Been Calling In goes deeper into exactly this.

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This week, we’re going to keep it simple because sometimes the quickest way to feel better, clearer, and more in control isn’t another mindset shift.

It’s dealing with something that’s been annoying you.

This week’s practice: Tidy one thing

Think of it as just a mini spring clean.

Just one thing that’s been sitting there in the background, you know the one.

IT could be the junk drawer, the inbox, the admin task.

The thing you keep thinking, “I really should sort that.”

This week, you’re going to.

This week’s task

Choose THAT thing you’ve been putting off.

Set a timer for 20–30 minutes and just… deal with it.

Don’t over think it, it doesn’t need to be perfect.

Just make it better than it was. It might look like:

Clearing out a drawer you avoid opening

Sorting your emails so you can actually find things again

Booking the appointment you’ve been delaying

Filing, organising, deleting, finishing something small

Cleaning out your car

Anything that gives you that quiet sense of relief after

Why this works

When something is left undone, it takes up more space than it should. It sits in the back of your mind, draining a little bit of energy every time you think about it. When you finally deal with it, you get that energy back.

Think how much lighter, clearer and more in control you’ll feel when it’s done.

The rule for this week

Don’t upgrade the task.

Don’t turn it into a full life overhaul.

You’re not reorganising your entire home or creating a new productivity system.

You’re just sorting one thing. Done is better than perfect!

What’s one thing that would make my life feel easier if I just dealt with it?

✨🌙

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Instead of thinking about it, journaling about it, or trying to “get into the right mindset” we’re actually going to do something.

A small shift. Something real. Something you can point to and say, “yeah, I did that.”

This week’s practice: Borrow from your future self

Rather than asking yourself what you should be doing, try this instead:

What would the version of you who already has what you want just do without overthinking?

Just normal every day life, nothing over the top or too forced.

This week’s task

Pick one thing. Something you’ve been putting off, circling around, or overcomplicating and do it the way your future self would.

That might look like:

Finally sending the message you’ve rewritten ten times

Sorting out something small you’ve been avoiding for weeks

Making a decision without asking five people first

Taking care of yourself in a way you keep saying you “should”

Finishing something instead of starting something new

Just different enough to shift something.

Why this works

It’s very easy to feel like you’re “working on yourself” without anything actually changing, but when you start behaving differently, even in small ways, something clicks. You start to trust yourself a bit more and things feel a bit less stuck.

Over time, those small actions build a version of you that feels more solid, more capable and much more like the person you’ve been picturing.

The rule for this week

Don’t turn this into a whole thing. You don’t need a plan, a system, or a perfect moment. Just choose the action and follow through.

That’s it.

What’s one thing you’d be getting on with this week if you stopped overthinking it?

🌙✨

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Less theory and more reality.

The Law of Cause and Effect is one of the most widely recognised principles across both philosophy and science. At its core, it states that every action produces a result, and every result can be traced back, directly or indirectly, to a cause.

In physics, this principle underpins classical mechanics. Every force creates an effect. Every interaction produces a response. While quantum systems introduce probability at very small scales, the broader structure of reality still operates through causality.

Events do not appear without precedent.

Biology reflects the same pattern. Behaviour produces physiological consequences. Diet influences health. Sleep affects cognitive function. Repeated stress alters the nervous system. Over time, inputs accumulate into outcomes.

Psychology, too, is built on cause and effect.

Thoughts influence emotions.

Emotions influence behaviour.

Behaviour influences results.

Results, in turn, reinforce the original thoughts. The Law of Cause and Effect simply recognises that life unfolds through these interconnected chains. Which brings us to the slightly uncomfortable part, because while it’s easy to accept causality in science, it becomes more confronting when applied personally.

It suggests that many of the outcomes we experience are not isolated incidents, but the result of patterns, choices, behaviours, reactions repeated over time.

Not everything, of course. Life includes randomness, external systems, and factors beyond individual control. This is not a denial of complexity, but within that complexity, patterns still operate.

If you consistently neglect your health, your body responds.

If you repeatedly avoid difficult conversations, relationships reflect that avoidance.

If you invest time and effort into a skill, improvement follows.

Cause and effect.

Simple in theory. More nuanced in practice. The challenge is that causes are often subtle and delayed, while effects are visible and immediate.

We see the outcome. We forget the accumulation.

Which is why people often describe results as “bad luck” or “just how things are,” when in reality they are the visible endpoint of a longer chain.

The Law of Cause and Effect invites a shift in perspective. Instead of asking:

“Why is this happening to me?”

It asks:

“What patterns might be contributing to this outcome?”

Once you recognise patterns, you gain something far more useful than frustration. You gain leverage. If a behaviour contributes to an outcome, changing the behaviour alters the trajectory.

This is where the law becomes empowering. You may not control every variable in life, but you influence more than you think.

Small actions compound. Repeated decisions accumulate.

Patterns build quietly, then appear suddenly as results.

From a behavioural science perspective, this aligns with compounding effects and habit loops. Tiny inputs, repeated consistently, produce disproportionately large outcomes over time.

From a spiritual perspective, this law reinforces responsibility practically. Your actions matter. The Law of Cause and Effect doesn’t demand perfection. It asks for awareness.

What are you repeatedly doing?

What are you consistently avoiding?

What are you reinforcing, day after day?

Because whether you intend to or not, you are setting causes in motion and those causes will produce effects..Eventually.

Law One showed you that you are connected.

Law Two reminded you that everything moves.

Law Three revealed patterns reflect.

Law Four focused your attention.

Law Five asked you to act.

Law Six showed you that change is possible.

Law Seven brings it together.

Your life is not a series of isolated events. It is a sequence of causes and effects, unfolding over time, which means the future is not something that just arrives, b ut it’s something that is being built. Now.

Next week, we move to Law Eight: The Law of Compensation where we explore how effort, value, and contribution are returned, often in ways people don’t immediately recognise.

What results in your life right now might be the outcome of patterns you’ve been repeating, consciously or unconsciously?

Consider:

• Where in my life am I seeing consistent outcomes, whether positive or negative?

• What behaviours, habits, or reactions might be contributing to those patterns?

• If I wanted a different result, what cause would I need to introduce or change?

The Pattern Trace

Choose one area of your life where you’re noticing a recurring outcome.

Then trace it backwards:

• What actions typically lead up to this result?

• What thoughts or assumptions tend to drive those actions?

• What small change in behaviour could interrupt this pattern?

Write it out. Seeing the sequence on paper often reveals connections that feel invisible in your head.

Cause and effect becomes much clearer when you slow it down.

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It’s very easy to turn manifestation into something heavy. Into:

“Am I doing this right?”

“I need to fix everything immediately.”

When it feels like that, it stops being supportive and fun, and starts being draining.

It’s too serious and it’s exhausting and there’s no fun in that.

This week’s practice: Stop making it so serious

You don’t need to grip your desires so tightly or monitor every thought. You don’t need to turn this into a full-time job.

This week is about treating your desires with a little more ease… and a little more play.

Think of it like this:

You don’t chase things you trust are coming.

You don’t overanalyse things you feel safe about.

You don’t stress over things you expect to work out.

So what happens if you bring that energy in now?

This week’s task

Pick one area of your life where you’ve been a little intense and soften it. For examples:

If you’ve been overthinking → make a quicker, lighter decision

If you’ve been forcing routines → make them more enjoyable

If you’ve been checking for results → stop checking for a few days

If you’ve been putting pressure on yourself → lower the bar slightly

If you’ve been “doing everything right” → skip one thing and trust it’s fine

This isn’t about giving up. It’s about loosening your grip.

Why this works

Pressure creates resistance. Lightness creates movement.

When you stop treating everything like it’s urgent and fragile, your nervous system relaxes, and when you’re relaxed:

You think more clearly, act more naturally, you make better decisions and you actually enjoy your life.

Ease shapes energy.

Energy shapes behaviour.

Behaviour shapes outcomes.

The rule for this week

If it feels heavy… lighten it.

If it feels forced… soften it.

If it feels like pressure… step back slightly.

You’re allowed to want things but make sure you enjoy your life while they’re on the way. You don’t get extra points for making it harder than it needs to be.

Manifestation tends to work better when you don’t.

Where in your life would things feel better (and maybe even work better) if you stopped taking it so seriously?

✨🌙

There won’t be a Manifestation Monday next week as it’s the Easter bank holiday weekend so I’ll be enjoying as much time as possible with my favourite people. Take that as your permission slip to rest, reset, and maybe romanticise your life a little extra.

I hope you all have a wonderful Easter and we’ll pick back up the following week.

See you soon ✨

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Nothing stays the same.

The Law of Perpetual Transmutation of Energy suggests that energy is constantly moving, changing form, and capable of being transformed. Higher, more coherent forms of energy can influence and shift lower, more chaotic forms. In simpler terms:

States are not permanent, they’re adjustable.

This principle exists comfortably within science.

In physics, energy cannot be created or destroyed, only transformed. It moves between forms: kinetic, thermal, electrical, chemical. A system may appear stable, but beneath the surface, constant exchange is taking place. Biology reflects the same idea, your body is not a fixed entity. Cells regenerate. Neural pathways rewire. Hormonal states fluctuate. Even your emotional baseline isn’t static, it’s shaped continuously by behaviour, environment, and attention.

You are not a finished product, you are a system in motion.

The Law of Transmutation simply extends this understanding into lived experience. It suggests that internal states: thoughts, emotions, patterns of behaviour, can be shifted through intentional input. This is where the law becomes particularly useful because many people experience their current state as fixed:

“I’m just an anxious person.”

“I’ve always been like this.”

“This is just how my life is.”

But from both a scientific and psychological perspective, these statements are rarely accurate. They describe patterns and patterns, by definition, can change.

Neuroplasticity allows the brain to reorganise itself through repeated experience. Emotional regulation can be trained. Behaviour can be adjusted. Even deeply ingrained habits can be reshaped with consistent input.

Energy, in this context, is not mystical, it’s patterned activity.

The spiritual interpretation of this law introduces the idea that more coherent states: clarity, discipline, emotional regulation, can gradually override more chaotic states like confusion, reactivity, or apathy by consistently introducing a different pattern.

For example:

You cannot instantly eliminate anxiety, but you can practise calm.

You cannot force confidence into existence, but you can repeatedly act in ways that build evidence for it.

You cannot erase every negative thought, but you can choose which thoughts you reinforce.

Over time, the dominant pattern shifts. This is transmutation in practice.

There is no single moment where everything changes. Instead, there is repetition.

Small adjustments, consistent inputs, gradual stabilisation of a new state.

From a physiological perspective, this aligns with how the nervous system learns. Repeated exposure to regulated states teaches the body safety. Repeated behaviour builds familiarity. Familiarity reduces resistance…the system adapts.

Which means the Law of Perpetual Transmutation isn’t about sudden transformation, it’s all about direction.

Where is your energy moving?

Are you reinforcing patterns that keep you stagnant?

Or are you gradually introducing patterns that move you forward?

Energy follows pathways that are used most often. What you practise strengthens and in turn what you neglect weakens. Over time, that becomes your baseline. Even if change feels slow or if progress feels inconsistent, movement is still happening. The only real question is whether that movement is intentional. If it’s left unattended, systems tend to default, but with direction, they evolve.

Law One showed you that you are connected.

Law Two reminded you that you are in motion.

Law Three revealed that patterns reflect.

Law Four focused your attention.

Law Five asked you to act.

Law Six now tells you: Change is already happening.

You just get to influence the direction.

Next week, we move to Law Seven: The Law of Cause and Effect where we examine the relationship between actions, consequences, and the patterns we often mistake for coincidence.

What patterns in your life feel fixed and what small, consistent input could begin to shift them?

Consider:

Where have I been telling myself “this is just how it is”?

What behaviour or emotional state am I reinforcing daily, even unintentionally?

What is one pattern I could begin practising instead?

You don’t need a complete transformation, you need a new direction.

The Micro-Shift Method

Choose one area of your life that feels stuck. Instead of attempting a huge overhaul, introduce one small, repeatable shift:

• A 5-minute daily practice

• A slightly different response in a familiar situation

• A small behavioural adjustment

Then repeat it consistently, the goal isn’t intensity, it’s stability!

The nervous system doesn’t change through force, it changes through repetition.

🌙

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