Learn how to ‘Rise and Shine’

A Twickenham-based psychologist hopes her new book will help people start a fresh chapter by changing the way they start their day.

Rise and Shine – How to transform your life, morning by morning promises to show us how to invite more health, happiness and success into our lives, one morning at a time. 

Written by Kate Oliver, a Chartered Psychologist and executive coach, along with her brother Toby Oliver, a Registered Therapist, Rise and Shine was recently chosen by Psychologies Magazine as one of their Top Three Inspiring Reads.

“It’s simple, the way you start your day is the way your day is going to be,” says Kate, who moved to St Margarets 25 years ago for work and lives here with her family. 

“The way you start your morning matters – it sets the tone for the rest of your day, shaping your mood, focus and productivity. The reason we wrote Rise and Shine was to share the tools and techniques that had helped us and many of our clients to change our lives for the better through taking charge of our mornings. The benefits can be remarkable – including enhanced wellbeing, increased achievement and reduced anxiety, to name just a few.”

In Rise and Shine, Kate and Toby share their innovative approach to embracing mornings: the S.H.I.N.E. method. A unique and flexible way to build positive, long-term habits, S.H.I.N.E. represents the five elements we all need in our mornings: silence, happiness, intention, nourishment and exercise.

Based on the latest scientific research, as well as ancient traditions and decades of professional experience, Rise and Shine offers 30 different practices to enable you to create a routine that blends seamlessly with your lifestyle.

“The beauty of the S.H.I.N.E. method is how easy and flexible it is,” says Kate. “There are no rigid rules or fixed routines to follow. It was essential to us to help everyone easily create the right routine that works for them and their individual circumstances. Well, that, and making sure it was both fun and effective to do,” she adds. “Because by changing your mornings, you can change your life.”

Rise and Shine – How to transform your life, morning by morning by Kate Oliver & Toby Oliver is published by Piatkus, priced £9.99 from all good book retailers.


Cathy Cooper sat down for a Q&A with local author Lizzie Pook on writing her first novel.

CC: Your story is set in 1886 and follows a family that’s sailed from England to make their new home in Western Australia, and reveals a dark side to the pearling industry. What inspired you to write a novel on this subject matter?

LP: The idea for Moonlight built over a few years and a few trips to Australia. But the main inspiration struck while I was strolling around the Maritime Museum in Fremantle. There was a small exhibition about a family of British settlers who sailed across to establish a foothold in the lucrative pearl-diving industry. The matriarch, Eliza, was an early feminist who survived shipwrecks and storms and was generally rather formidable! For a while I had this idea of a settler family with a gutsy woman at its centre, but when I visited Broome the inspiration for my setting, Bannin Bay, came to light. Broome – with its milky turquoise waters and blood-red pindan soil – was the most beautiful place I’d ever seen. But it also has a very dark history. I became fascinated by the pearling industry – a dangerous trade where men faced shark attacks, decompression sickness and death every day.

CC: Have you been published before?

LP: “I’ve been lucky enough to see my work in magazines and newspapers, but this is my first novel, so it feels very special. I’m a journalist and travel writer – I started my career in women’s magazines, writing about everything from feminist motorcycle gangs  to topless anti-Putin protestors. Since then, my travel writing has taken me to some of the most remote parts of the world, from the Trans Himalayas to the uninhabited east coast of Greenland.”  

CC: How long did it take to write?

LP: “The research took several years, and I was adding to the ‘bank’ of ideas in my head whenever I went out to Australia and learned something new about this hidden history. The actual writing of it took about a year and a half and I must have drafted and re-drafted the novel about 15 times. It took a while to get it right!”

CC: Have you another novel in the pipeline?

LP: “Yes, I am under contract to deliver a second historical fiction novel. It’s another mystery/adventure novel in a wild and remote setting. That’s all I’m allowed to say for now…”

Moonlight and The Pearler’s Daughter is published by Pan Macmillan, priced £14.99, from all good book retailers.

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