Taking your body back with Amy Sheppard

0:02 A listener production. Hey guys, you're listening to Crappy to Happy. I'm cass Done. I'm a clinical and coaching psychologist, a mindfulness meditation teacher, and author of the Crappy to Happy books. In this series, we look at all of the factors that might be making you feel crappy and give you the tools and the techniques that will help you to overcome them. In each episode, I introduce you to interesting, inspiring, intelligent people who are experts in their field, and my hope is that they will help you feel less crappy and more happy. Most of us know Amy Shephard for her musical talents as one of the lead vocalists in the band Shepherd, but more recently, Amy has been making a different kind of noise with her kiss My Fatass movement. So what began with Amy posting an unedited photo of herself wearing a bikini on Instagram has grown into a campaign promoting self love and body positivity. Shepherd have now released a hit single and a music video to spread the kiss My Fat Ass message and I could not have been more thrilled to have Amy in the studio.

1:07 To start with. You just want to tell us a little bit about your background, like how did the band Shepherd? You were in a band with two of your siblings, how did they get started? It's such a long story now, so it's been I think it's been nearly ten years that I've been doing Shepherd, so it all beget I've always wanted to be a musician since I was about ten years old. Oh well, and it actually started then when my guitar teacher used to be a session musician for Yoty Indie. Oh wow. And he had these amazing stories. Of touring with like Janet Jackson and or like Madonna, and I just couldn't believe these stories. And I was like, this is what this is the life I want to live. I'm going to work really hard to get there. And I was very lucky to find my passion at a young age.

1:49 So fast forward. After school, I went and studied. A diploma of music just at south Bank Tafe here and Brisbane. So one of my assignments was to write a song and produce it and promote it as if it was really going on iTunes in the market. So I wrote this song and of course I left it the last minute, as teen had you too, and my brother was up from Sydney. He was studying acting, and I knew that he could kind of sing, and I was like, George, can you get on this track and sing some harmonies for me? Because I'm in deep poo poo of our kids. In the studios. I don't know if I can swear you can. Yeah, And so George got on the track and started seeing harmonies and he had all these ideas and I was like, are you serious, Like you're actually amazing at this, Like why don't we continue to write? I can come up to Sydney. Oh, down to Sydney every now and then, and we'll just keep going and doing this. And he's like, yeah, great and yeah. And then it wasn't long before we met Jay Bevino, who's the third songwriter and Shepherd, and we just had a chemistry that was so special and we were just like pumping out songs that we were really proud of.

2:55 Wow. Yeah and yeah. Ever since then, Shepherd, it would be no birth a Shepherd, right. And so I'm really curious to know you have obviously always had a close relationship with your siblings. How is it working so closely with family? It's actually I guess question a lot and they're like, oh if I was an abandon of Myson like killderm. But it's been really good. It's been really get along, really well. We're actually friends in real life. We hang out. We all have the same for tor group. I don't know where that's lame, but it's the way it is. We're good friends. And it's actually easier because you can be honest with them. You don't have to walk on eggshells and worry about offending people. You just come out and say it and you might have a fight and then you get over it and like siblings do, right, and it's the best way to resolve some problems, a lot of the problems that we do face.

3:44 So Amy, everything has been going amazingly well, like for many young people in their mind, you are seriously living the dream you wanted to be a musician. You came out of school boom, you know, tourtal rock star. Literally so there and bring us to now. January sixteenth, twenty and nineteen. Yes, so, oh my gosh, it's just so much has happened since since we started the band. And yeah, we've actually had a little bit of a break. George my brother has a nodule, my nodule and his vocal cord on his vocal cord, so we're going to have to have a couple months off. But it's been really good because in the meantime, I've started this whole just naturally happened.

4:27 I started this movement called kiss my Fat Ass, which is all about I guess, body positivity and self love, and yeah, it's going really well at the moment, so I'm kind of exploring. It's explain that. Explain how that came about, because it is a movement, it's all over social media. But what was the impetus, Like, how did this begin? Well, it wasn't. I didn't go out and say I'm going to start a movement, and it's been really organic, which is the best part of it all. But it started with an Instagram post. I've always been very self conscious of what people think of me and the way I look, and I'm very aware that obviously I'm in the public eye and I need to be perfect blah blah blah. And I was looking for content one day and I was like, I need to upload a photo otherwise the algorithm's going to punish me.

5:16 And the perils of social media. It's just exhausting, really. But I was looking through like three hundred photos and I couldn't find one to upload because you didn't like them, because I didn't like any None were up to Instagram standards, you know, that high standard that is there. I did come across this photo that my boyfriend took of me by the pool, and it was just a candid shot and I was kind of looking at him and I had cell you light all down my legs and my butt because you know, the sun was at it was midday, and I was just like, I love this photo, but like, what can I do to get rid of that cellu light? So I sat there for like ten minutes trying to face tune. Yeah, my legs and my button. It just looked like fake, you know, it goes all blurring. And I was just like what, Like I just had a realization.

6:04 I was like what am I doing? Like who do I think I am? That I can't have cellulite. You know, there's people following me on social media, young girls and you know, women and men of all age, and here I am face tuning my butt and they're going to be comparing their real butts to my fake butt, and I just thought, I'm just gonna post it. So I posted it as is and I just threw my phone aside because I was really fed up. And I came back to my phone a couple of hours later, and it was my most like photo and the comments were just overwhelming. I was getting dms from people saying like thank you and so relatable. Da da dah. Yeah, So it really opened my eyes to a lot of things from that moment, and I just realized that something people need to see this people in reality, right, people can't believe it's such a shock to people to see a bit of cellulite. Yeah, so that's where it all began.

6:54 And I just continued to upload photos and you know, photos of me running on the beach, which is like my worst nightmare. And yeah, in turn, I've sort of healed myself of these insecurities. Yeah, that's amazing. Yeah, it's been really liberating for me and hopefully for my followers. This is such an important message that you're spreading, amy, and I really, you know, I really appreciate it because I'm the mother of a thirteen year old girl. She's actually in the studio with us today, and she's here because she wanted to meet you because you're a really positive role model for her. Thank you. Because young girls and young women and women of all ages are exposed to these really unrealistic depictions of what a woman's body is supposed to look like and have these such unrealistic ideas about how they're supposed to look.

7:44 And I did want to ask you as somebody, particularly in the music industry. I mean the pressure is on all of us, yeah, but do you feel like, especially in music fashion influences, you know, these people in the public eye are under even more pressure. I would say so only because they're. They need to release content all the time and they're trying to keep up with each other, do you know what I mean? And that standard that's set, so if you want to look professional, you look to the professionals and what are the professionals doing? Their airbrushed and their skinny and there that's you know, the ideals of beauty is presented to us in such an unrealistic way, and I think everyone that's what everyone looks to are the like you know, the vogues and the runways, and what you see in the runway is not really what a woman's body.

8:28 Is not really? Uh And when you say this was a real issue for you, I'm really curious to know. So, like how big an issue? So how concerned were you about how you looked? So I was an overweight child. So I was bullied through primary school and I grew up in Papua New Guinea and then coming into boarding school here in Brisbane. I found it a real shift. So it was, Yeah, it was. Very different, and I just found I had no self esteem at all. Left I was just the shell of a person who just awkwardly move around school. And I did have like finally eventually made a couple of friends, but just I just didn't know who I was as a person. I yeah, I just had no self esteem at all. I wasn't good at anything. I wasn't you know, I don't know, happy at all because I was just bullied and yeah, it didn't have any self worth. And it's taken me a really long time to grow on that, and years really because you know, you move ahead a few steps, but then you take a few steps back.

9:29 And yeah, so I think it was. I ended up losing a lot of my weight around fourteen. I had a growth spurt and just got into sport and although I had lost weight, my self conscious issues were still there. Yes, and I think this is a really important message because people think that body positivity might only be for overweight people, but I disagree with that. I think I do too. Yeah, I think body positivity and growing self esteem and self confidence is for everybody. In fact, I was going to mention that I had a client of mine recently. I don't really see clients one on one, but if I've seen somebody before and they want to just come back to check in with something, They're welcome to come and see me. And I had a client come to see me recently who has been under a lot of stress and she's lost a lot of weight, and she's also getting married, and she is having huge anxiety and self esteem issues because she feels too skinny.

10:24 And then people say, but you look fabulous, like you look. Amazing because we worship thin. People just keep on telling her that she's ridiculous, which just makes her feel even worse. So I totally agree that. I think anybody at any shape or size can experience that internal dissatisfaction with themselves. And I think sometimes those messages are even more. You know, when people say, but you've got the perfect body, I think it just can make things so much worse. Yeah, it's so true. It's how we see ourselves is the most important. It sounds so cliche, but it's. So true how you feel on the inside. And in fact, it was my station with Tarren Bramfort, who I know you have been doing some work with as well. Yes, we had her on season three of the podcasts. And even though I know this and I talked to this to women about this all the time, it was when she said, why do we even say to women, wow, like you look great?

11:15 Have you lost weight? You know, just reinforcing the message over and over again that you look better. Yeah, that then is the ideal. And what do we say to men? I was thinking about this on the way here today. We say, oh, you look great? Have you been working out? Yeah, that's so true. We don't say to men, oh lost some weight, look, yeah, that's a lost bit of year around love handles there, you know, Johnny, we don't we say you've been working out like you've been fit, you look fit, you look strong, whereas we don't necessarily, Yeah, that's so true. Value women's physical appearance in the same way. Yeah, I think it's also important to sort of for people to realize that there's other compliments that you can use. Yes, we stide your shape of your body exactly, Yeah, exactly.

11:56 It really opened my eyes, actually, that conversation about how much we just generally comment positively or negatively on women's appearance. Yeah, because you might get a short term boost, but then yeah, later on, it just reinforces that statement that. That's where my value lies. Your value lies in the way you look, which is not true at all. So Amy, it also just occurred to me that of all of the guests we've had on the show so far, and especially around this topic, you're probably one of the first ones who has grown up almost in this Instagram era, this generation of social media. So have you got any thoughts or comments on what that is like, the extra pressure that that.

12:38 Puts on young people. I think I was twenty when Instagram came out and it went from home. If you scroll right backed a thousand million photos, you can see my first Instagram posts and it's of a little grasshopper. Quickly you realize that, oh, that doesn't get any likes, you know, and then you start with yourself and you're like, oh, that selfie gets more likes. And that's where it really stems from. It's like this validation just from other people of the way you look, and you're like, oh, if I pose this way, I get more likes. If I show my butt, I get more likes. And I think a lot of people get caught up in that world, and it scares me to think that there are young kids who've never grown up. I've never lived in a life without Instagram, and they're being exposed to what adults usually like. Back when I was growing up, there were specific things for adults, but now Instagram is for everybody, and although it should be thirteen plus or fourteen plus.

13:31 The rule is thirteen plus. But there are many young people with Instagram accounts who are not yet thirteen. Yeah, And some of the things I come across on Instagram, I'm, you know, borderline pornographic, and I can't even imagine the implications that is having on young women. And they feel that they have to look a certain way because they see this model and Instagram with hundreds and thousands of likes, and they like, okay, well, obviously that's good because she's doing well, she's got a lot of likes. They aspire to be that she's you know, she's got the lips and the boot tubes in the bikini. Yes, but that's also one of my biggest tips is to be really careful of who you follow, Yeah, because although yes, a bikini model does get a lot of likes, that's not the only people who get a lot of likes you can get.

14:15 You know, you can get a lot of lots of really positive role models. Lots of positive role models out there as well, So I think it's very important to make sure you've got a clean feed. Yes, my daughter's thirteen, and I make a point of following her friends on social media as well, just because you know, I like. To keep up to date as well. And there are definitely some things that are horrifying, horrifying twelve year old girls. And sometimes it's a friend of a friend, Like somebody will tag somebody and I'll click the tag. And see who's that, And. You're quite right, semi pornographic at the age of twelve thirteen, And these young girls, you know, they block their parents so their parents can't see, and they're just who is influencing these girls, Like, where are they getting the idea as you say that this is what they need to do to be validated and to get approval social approval.

15:09 Yeah, exactly. At the end of the day, they're just trying to fit in and you know, they're trying to be normal. Yeah, and that's their normal and it's scary. It's really scary. And that's why I don't want to be part of the problem. I want to be part of the solution. And I applaud you for that. I hope you're enjoying season four of the show. And hey, I would love for you to check out my brand new YouTube channel where I'm sharing even more tips on how you can feel less crappy and more happy. It's YouTube dot com forward slash cast Done, so come over check it out. I'd love for you to subscribe, And if you haven't already taken my free seven day happiness challenge, you can sign up for that at cast Done dot com, Forward slash Happiness.

15:53 Amy. You mentioned earlier that the. Response that you got from that photo and the response that you've continue to get by phat posting images of yourself. That are real, has helped you heal. I'm really curious to hear more about that healing process and what that has. You know, what that's really meant for you? Well, I think the reason I'm healing is because everyone's just saying how it's okay and they can relate. It's okay that I have cellula and I'm still beautiful and i'm you know that people are saying thank you. And I think healing others has helped heal myself at for sure. It's just proven that you don't need to be stick thin to be successful in your life. And it's really shown me that my value doesn't lie in the way I look. Just being honest with people and saying, look, here's the word, here's the worst of me. You know, then haters lose their they lose power and they can't say, oh, look at your you know, cellulary hail damage, you know, because I don't care.

16:52 Yeah I have. Cellula, what I still can sing? I still can do what I do and you know, travel the world and have a career. So doesn't mean anything. Right, you are so right when you can own your your flaws and imperfections perceived I should say flaws perceived imperfections when you can just accept yourself, which is I understand how challenging that is. I don't dis you know, diminish how challenging that can be for people, especially who have grown up with a very low sense of self worth. But when you can own your own the whole of you, people lose their power of you. Nobody can nobody can attack you because well here I am like, come at me, because I'm you know.

17:36 What I mean, and not in a negative way, but I've you know, spun it in a way that's positive. It's like, yeah, I have cellulate, and doesn't It doesn't matter. Why is cellulate negative. It doesn't mean that I'm lazy because I train five times a week. Doesn't mean that I'm you know, less than you. It doesn't mean anything. So why is it that people look at things like cellulate or belly rolls or stretch marks as a negative. It's a positive because it's shown that you lived. You know, you have stretch musks, because you've grown, or you've had a baby, You've created life exactly. I just don't think that's a negative at all. It's not a negative at all. This really reminds me of the whole kind of Brene Brown message about vulnerability. You know that our connection lies in our shared vulnerability. And when we can reveal the parts of ourselves that we feel are kind of ashamed of or we're worried that we're going to be judged for, and can reveal those selves those parts of ourselves, and people connect. People say, oh god, you know I can relate, like you made me feel better.

18:30 I'm not alone. And then there's this power of just like you said, like healing not for yourself but for everybody. So everybody can relate and everybody then has permission right to be themselves as well. Exactly right. And I think for me it was like, oh, I'm not alone. Yeah, you know, I'm not aloning, You're not alone. We're together in this. And yeah, I have had a couple of you know, trolls, but you delete block, No, I just leave it there. Yeah, and often I have my own people standing up for me. But you know, it's just goes to show that there are trolls, and I think it's important to keep them up there so that people can. See what the point is, right, the whole thing, see. The point, and there are always going to be haters no matter what you do, there's always someone who's got to say the opposite or the negative in it. And I think it's really important to show how you handle yourself in those situations. And then people can see how many positive comments there are and there's one negative, do you know what I mean? So the positive outweighs the negative every time.

19:25 And you're also now you've been putting together a music video a new song, the. Kiss My Fat Ass. Yes song, can you it's not out at the time of recording this episode, but do you want to tell us about it? Yeah? So it's coming out on July twenty sixth. Oh, it will be out by the time this episode is out. On it. So I wanted to take kiss My Fat Ass a little further than me just posting photos of myself. I wanted to, I guess, give back and explore what it could do and how many people it could reach. So, of course I'm a songwriter, and I had a writing session with George and Jay. We had two weeks in the studio where we just sat there and wrote every day.

20:07 And sometimes you know, you lose topics and you can't think of what to write. And I thought, well, let's write a song about kiss my fat Ass, and. This song came out and it was amazing. We all got on board and it was nice to see the boys like you get into it get into it as well, and instantly we had all these ideas about what the video clip could be and had this idea of doing something similar to Blurred Lines, but with more diverse women involved, because if you guys haven't seen Bloodlines, it's just basically naked supermodels dancing around these two men. So yeah, I reached out to a couple of my I guess Instagram friends and my supporters, and I got some amazing people who agreed to be in the clip and dance with me in nude underwear. Yeah on set, which was I just honestly, I'm overwhelmed that people said yes.

21:02 And everybody I spoke to in the clip was like, this is scary, so I'm. Saying yes, I love them. Yeah. Everyone just pushing themselves to do something a little scary and out of their comfort zone and it was the best day. Everyone was just so supportive. There were no egos, and I had Yes. I had Tar and Bromfit from Body Image Movement, Tiffany Hall, who you know quite. Well of course I saw my lovely Tiff, and Tiff, of course was the co host of the podcast for two seasons. And I want to say it was completely coincidental. I had no idea Tiff was doing that with you when I invited you to come on the show. It's just a little serendipitous moment there. Yeah, And it's just everyone who's there was meant to be there. I think I had another girl called mon Murphy who's a power Olympian, and yeah, I was looking because I really wanted someone to represent each type of woman.

21:51 It's quite hard to do because there's so many times a lot of times to women, but I really wanted disability to be represented. And I just happened to be getting my hair done and I saw these little boys who were like paralympians, just on the side of the road and they had just come from what looked like a conference. And I was like, Oh, if they were women, like, I'd go and ask them to be in the video clip because they're awesome. And then my friend comes running in and she's like Amy, Oh my god, like you're here in the hairdresser and I was like, yeah, what are you doing here? She's like I was just in the area and I saw that there's all these beautiful Paralympian women who I have obviously just come from a conference, and would you like me to go and ask them if they want to be in your clip? So I was like, okay, sure. So she ran over and was like, hey, like, you know, have you heard a shepherd?

22:39 So random? In this one, there was one girl who's from Brisbane. She was like, I would love to be involved, Like that sounds amazing. Yeah. So her name's Minnique Murphy and she's a swimmer and she's incredible. She's she's gone through she had an accident and she's gone through some really tough times and I think, you know, when she had an accident, she mentions how she was focused on her scars and her you know, she lost a leg, so she was worried about That's all. People would see when they saw her. And she's come out of that and everyone who was there was meant to be there for a reason. And yeah, it just filled me with pride and filled me with such happiness. Yeah, good for you. And I was also interested to see because Tiff has just recently posted an image on her social media about that day and about dancing in her rundies and even she said, now, Tiffany Hall, most people would hold up as kind of the having the perfect body. And I know she's had a baby and she's bounced back. She's been amazing as well. But she's very fit, very strong, and even she said this was really scary, like to get out and dance my undies, but she loved it, obviously.

23:45 But it just goes to show that it. Doesn't matter what people see on the outside, like that pressure to look a certain way affects everybody. It does. Hopefully this is going to send out the image of the message that yeah, we're all went together and everybody is in ske about how they look, and bodies are so different to how you know in a photo, to how they move on camera and how they move. In real life. So I hope this shows some young girls watching and some you know, older women too, that it's normal for to have jiggle and you could be even Tiffany Hall and have a little jiggle. She's you know, one of the most beautiful women in the world, of course. And I had Carra Saunders, who is the second fittest woman in the world. She came second across for games. Wow, and she's just had a baby, so yeah, she was a quote unquote brave.

24:35 To be on that. I don't like using the word brave because it sort of sends a message that you have to be brave to get out there. And I think, I think though it's true though, if you said to me, come and dance in your undies and be in my film clip, that would terrify me. There's no question about that. Yes, and she's she just had when she filmed. I think the baby's four weeks old, so wow. Yeah, she represented yeah, postpartum bodies and she was amazing. And then she did her little CrossFit movements and it goes to show how strong women are and she represented like strength, beauty and strength. Yeah. So it was a really beautiful day and a good message as well. I hope everybody rushes to download that, goes to rush and watch that clip because I think that's a really amazing message.

25:18 Thank you, Good for you. It's one of the most proud projects that I've ever been a part of. In Shepherd so Amy. The show is called Crape Bit Are Happy, and we always like to, you know, talk through what the issue is or what the problem is before we give our listeners something really practical that they can take away and apply in their life so that if they're going through stuff like this, that they can, you know, live their happiest life. So I'm really curious to know what you would like to share with our audience. I would just like to share that your value does not lie in the way you look. And one of the biggest tips that I could give, and I've already touched on this, is to clean up your Instagram feed or your social media feed. Be careful of what you take in because it really affects what you think of yourself because you're comparing yourself to these people. And yeah, so I follow now people who are inspiring and uplifting and people who do cool things and rather than people who just look good in a bikini. I went through and unfolowed a whole bunch of people and it really did change my life because now I aspire to have goals.

26:23 And I think that's another tip is just to set goals and achieve them and don't put yourself up if you don't achieve them, just continue to work at it and adjust. Yeah, and I think my self esteem now doesn't lie in the way I look. It lies within my goals and achieving goals. And once I know that I can do something, I feel great about it and I feel better about myself. And I also would suggest shutting down that negative voice in your head. You know, everybody has it. You wake up and be like, oh, it passed the last night, you know, and then instantly from that moment you're like, I don't like what I see in the mirror. I just shut it down completely. It's ongoing. It's this ongoing chatter. You've got to be so attuned to it. I even get the voice in my head still. You know, I'm still working on myself every day, but every time that little voice does really it's ugly head, I just shut it down as best I can right away, and I say something positive about myself because you have to want to change as well.

27:22 You know, you can feed into the negative voice and the negativity around you. But I think it's so important just to have a few positive things and things that you are good at and things that you like about yourself, which you can shut down the negative voice in your head, like I hate my legs and shut that down with oh my I did like a PB squat yesterday. And my legs did that for me. Yeah, you know, my strong arms, you know, tod push ups or whatever it might be, or whatever your goals are. Focus on the positives and stop thinking about the way you look. I think also, you know, even if you didn't do a PB yesterday, just the fact that I can get up and walk out of this studio, or I can carry my groceries. You know, when you think about that message, that message about totally able bodied versus disabled, like focusing on what your body can do, even on every day level.

28:10 Yeah, there's a lot to be grateful for. Is we're so lucky. You know, I grew up in pap New Guinea, so I've been, you know, exposed to a lot of people with misfortune and people who aren't as lucky as we are. So anytime that I do have a negative day, I just think back to some of my memories and some the way some people live is really cruel, and you know, it's sad that they have to live their days day and day out worrying about what they're going to eat. And here we are being like, oh my genes don't fit. You know what I mean world right, first world issues, and just so having a think about is this issue really that bad? Is it really going to affect what I can do today.

28:51 I've been doing a lot of reading and talking and teaching about this self ending, this kind of self criticism lately, because it's right, and I think people don't realize that the voice in your head your brain doesn't distinguish between your voice, your inner voice, and an external voice. So if you're saying you're fat, you're a loser, your disgrace, your physiology, and your mind and everything reacts the same way as if that was somebody else saying that wow to you. It causes the same stress response in your body. You're a Meig dealer, which is the fight or flight center in your brain which reacts to kind of threat or you know, being attacked. It sort of reacts in the same way whether it's your voice or somebody else's voice.

29:32 So it causes us to be constantly then on alert, like looking for more problems. And so we just stay in this negative spiral in our own minds, just constantly focusing on more problems. Because as soon as you activate that threat response, that fight or flight, then your brain automatically starts looking for more things to be concerned about. So with our own worst enemies. Really quite literally, it's. True, and it can ruin your whole day. So I'm really focused on now making sure my negative moments don't turn into negative days and weeks like they used to. And I think it's really important to have the tools to get out of those negative headspaces. And one of my biggest tools is just having positive things to say about myself. Like, yeah, like I said before, these legs can get you out of bed, and these legs have taken you all over the world and you can jump on stage. As soon as I hear see like, oh my, look at my cellulardy legs, I think, who cares?

30:27 Look at these beautiful, strong legs. Yeah. I sound silly to say out loud, but when you do say it out loud, it really can change the way. It's powerful. It's powerful, and it really changes the way you see yourself and feel about yourself for the day. And I love that. Don't let a negative moment turn into a negative day. Yes, yeah, I think that's really important. Everybody has negative moments. You might go into the change room and you decide ten jeens don't fit or whatever, and you just think, well, I'll just go the twelve Like who cares? So, Amy, what are your hopes and dreams for kiss My Fat Ass? Like? Where do you want it to go? Look? My next goal is to get better at public speaking. I because I've had such confidence issues and negative self talk.

31:07 I've always had a fear of speaking publicly. It's something that I am getting better at. But I would love to get up and speak to a large number of people and be able to do it confidently. So that's my next goal. And share this message of course, and share the kiss my Fat Ass message whilst doing that. But in the meantime, I'm just enjoying seeing having people see this video clip and yeah, hopefully it just continues to get the message out there that it's okay to be who you are, just as you are, and to love your body the skin you're in. Yeah, fantastic. It has been such a pleasure having you, Amy, Thank you for having me.

31:47 Thank you so much for your time. Make sure you check out the kiss My Fat Ass single and check out the music video which is on YouTube if you haven't already. It is catchy and it is a great message. My new book, Crappy to Happy, Love What You Do is out in all good bookstores, so if you want to find more happy in work, go and check it out. Tune in for the next episode where natural health expert Nat Pringudas shares all of her best advice with me about how to have happy, healthy hormones and what we can all do to prevent problems before they occur. Nat is full of practical advice and this is a must listen for all girls and women.

32:32 Crappy to Happy is presented by Cash Nutt, produced by Davis Vilenski, Pudio production by Darcy Thompson. Listener