6 down 6 to go

In the blink of an eye, that is us at the end of June…

Have a think about the first half of your year… how has that gone for you?

Think back to your New Year resolutions if you made any… How many have you ticked off? How many are you working your way towards? How many have you completely ignored and are pretending that you don’t really want that change now?

I had one on my list that I don’t even know where it came from, it had never been a dream or aspiration before… I was just sitting looking at my list one day and I wrote it down… I want to write a book.

When I wrote it down I did think, yeah, maybe one day, won’t be this year, might not even be this decade…

But, the universe had other ideas.

I am writing a book AND it’s getting published… Yip, you heard it right, it is happening.

Having the right conversations with the right people at the right time has propelled this forward to happening this year with date of publish to be next year… My first draft is due in at the end of August.

Excited is not even close, I am also shitting myself but it will all be good. Practicing this vulnerability stuff, putting my words out there for people to see and have an opinion on.

The first step in getting anything done is saying it out loud, telling people, but making sure that you tell the right people.

There will always be people in your world who will be delighted and will help you make things happen and there will be people who will question you and make you feel stupid for even thinking that you could ever…

Don’t tell those people who will aid your self-sabotage – you can do that crap on your own… Tell the people who will believe in you, support you and potentially be able to help you make it happen.

Choose your people wisely.

Happy Tuesday

Jen x

PS If you know anyone who would benefit from these emails or from Warrior Woman Project please send them over to www.freedomintraining.co.uk to sign up

 

Monday Connection

It’s Monday again, this morning I am in London for 2 days of Master Trainer Training… I get to spend the next 2 days learning from more amazing people about delivering indoor cycling product courses.

I love these training days not just because I get to go on long train journeys, stay in hotels, have Epsom salts baths and have someone else cook for me but I get to learn and not just about the products and what it is we deliver when we go out in to gyms.

I get to be with people from different countries, see how others teach, see how they deliver and get to upskill my own communication skills. I need to think about how I speak, the speed I talk at (which can be pretty fast) and the different ways that we communicate with each other.

It’s not just about the words we use, it’s our body language, facial expressions, and tone.

How people connect and communicate fascinates me and I seem to be coming across more and more people that want real life connection rather than just texts and social media. These do have their uses for fast communication and making arrangements. But nothing beats real face to face time.

That is why most of the woman who signed up to the Warrior Woman Project took the option to have a couple of one to one sessions with me.

Having the weekly tasks delivered to their inbox means they can work on it in their own time but having those one to one sessions’ means that they can talk through things to get their thoughts and ideas clear in their head along with being held more accountable. They WILL take action.

When we live in a world that seems to be stuck behind a keyboard it’s good to get real words with real people. You can hear and feel their tone and mood which can totally get lost when you are reading it on screen…

Ever read a message and thought that someone was being really rude or short with you and when you spoke to them it was the complete opposite?

Take some time to have some real conversations and connect with people

Happy Monday

Jen x

 

Go the extra mile to get an extra mile

Yesterday I was talking to you about communication and connecting with people.

There are some people that you instantly click with and others that need a bit more work. Sometimes though that work can just be about you and what head space you are in when you first meet.

If your head is busy and you are distracted, straight away you can give off a disinterested and stand offish vibe that could make the other person not feel comfortable to be themselves. Or maybe it is them who is distracted and has other things on their mind…

Remember, only your world revolves around you. You are the most important person in your world, they are the most important person in theirs. Fair’s fair.

If you do want people to respond and connect with you more, you need to put in some of the ground work, be open to conversation, say ‘Hi’ first, smile, make the effort, even ask how their day is going.

I had a conversation with a client recently who was talking about how much better her friend gets treated when she goes to restaurants and café’s and in shops than she does. I remember having had the same problem. I watched the people I know that get great service to see what was different.

The difference was I didn’t really give much energy or take much notice of the people I was dealing with. I was polite, said my pleases and thank you’s but didn’t really take much other notice. I was too busy in my own head, thinking about my own stuff.

When I started to be more present in these transactions, gave attention to whoever I was connecting with it changed. I was nicer to them, they were nicer to me.

We can’t expect people to go the extra mile for us if we don’t go the extra mile and show we give a shit about them.

There will be some people that no matter how nice you are to them you will get nothing back. You don’t know what is going on in their world so don’t take it personally.

It only takes a little bit of effort to make a situation much more pleasant for both of you.

Have a great Tuesday

Jen x

We All Need A Holiday

You NEED your holidays and time off…

It doesn’t matter how much you love your job, you need time out to refresh the batteries and come back with new ideas, a new lease of life and focus.

I am really guilty of this, it’s now nearly the end of June and this is me taking my first proper time off since the start of the year!

I can feel it and my body is showing signs of stress too… My eczema has flared up, dark circles under my eyes and I am more forgetful than usual.

I also had some tests recently because my skin flare ups are inconsistent and the results of them coming back, my stomach acid is low which is making me nutrient deficient and more sensitive to foods that I have a low tolerance for…

The most likely cause? Stress!

Perfect timing for me that I am heading off on holiday today.

Bit of sightseeing, bit of lying on the beach doing nothing but listening to good music and reading… Of course there is a music festival or 2 happening that I am going to but the day times will be all about doing not much.

I have been recommended to add in walks in the country, yoga and meditation to my weekly routine which will be added in when I get back to my schedule and it will be in my diary to remind me so it becomes part of the routine.

How are you feeling generally? Are you getting any skin break outs? It could be spots, eczema, psoriasis etc. Are you bloated after eating?

These are all symptoms that could be a sign you need some time out…

If you don’t have anything booked to go away, schedule in some time off, take yourself away for the day, get along to a low intensity, low impact class, download some guided meditation and go exploring the countryside, breathing in the fresh air…

Have a happy stress free day

Jen x

 

 

 

You won’t believe what I did

When you get stuck inside your world and your problems it can be really difficult to see a way out of them. All you can see is the problem and everything that goes with it.

The best way to deal with it is to get out of it. Step away. Go away. Breathe. Take a time out.

Whether it is in work or your personal life, the more you try and sort it out inside the worse it gets and the less productive you can be. You get overwhelmed and panicked then you make bad decisions and sometimes even the stress of it will make you do mental things that are totally out of character. – I have gone out for the day and left my front door open, sent a text message that I really shouldn’t have, then followed that up with yet another message that I shouldn’t have, agreed to do things that I didn’t actually want to do or refused things that really would have been a great help…

Thankfully I haven’t done any really mental things in a while. I am getting better are stepping out, looking at the situation from a birds eye view and trying to make sense of all angles of the problem before it consumes normality.

My top tips for when things feel out of control.

  • Take a break, go for fresh air, make a cup of tea (camomile is always good)
  • Try to look at the situation from an unattached perspective
  • What would you tell a friend to do if they were in this situation?
  • Ask for help from someone objective

Don’t get stuck or let your world overwhelm you.

Breathe….

Jen x

PS If you know anyone who would benefit from my emails or the Warrior Woman Project please send them to www.freedomintraining.co.uk to sign up

 

 

Look At The Horizon

Look up at the horizon…

How much of your day do you spend with your head tipped forward looking down?

At your keyboard / laptop when you are sitting at your desk? Walking down the street looking down at the ground, in shop windows or at your phone?

We have a few problems here.

  1. You are putting a lot of strain on your neck
  2. You are at much higher risk of getting a hump back
  3. You are in your stress physiology more than you need to be
  4. You constantly have a double chin (harsh I know, but for 99% of us it’s true)

Notice how often today you sit up and take notice of what is going on around, look up and out at the horizon. The further out you look the more upright you will be, opening you up more, letting you breathe properly and relax a bit.

I know that we are busy and have a never ending To Do list to get through and sometimes we need to be heads down to get shit done, but we also need to breathe and feel better to help us concentrate more.

Take time to have a look at the scenery, people watch, at night look at the stars and the moon (if you can see anything through the clouds).

Being aware of your surroundings helps put things in to perspective, we are just tiny little things on this planet and it lets you see and appreciate lovely things…

Take notice of the world around you this weekend

Have a good one (and hope there is good weather on Saturday night, I am doing the moonwalk in Edinburgh!)

Jen x

 

Step Away From The Scales

You wake up, look in the mirror thinking I am starting to take some shape, waist looks like it’s getting smaller, clothes are fitting nicer… you feel good and are liking what you see staring back at you… THEN you get a genius idea to go and stand on the scales… just to see what the numbers say…

BAD IDEA!!

The number staring back at you is not what you expected / hoped / wished for…

How can that be right? 60 seconds ago you felt good, maybe even fabulous… and now… you feel like shit…

Believe me ladies, the scales f@#k with your happiness.

As a personal trainer I don’t obsess with numbers on a scale or even numbers on a tape.

If a client wants to track their numbers that is fine by me but I am more interested in how they feel, and one thing that de-motivates and squashes your happiness is ruling them by the numbers.

Yes, they can be an indication of you moving in the right or wrong direction over a longer time but week in week out even from the start of the day to the end the numbers fluctuate.

If standing on the scales dictates your mood, I suggest you ditch them or only stand on them once a month – it needs to be the exact same day every month within your cycle and at the exact same time when you have done the exact same things the few days before (including what you eat and volume of fluids).

How you feel about yourself when you look at yourself naked, how you feel in your clothes and how you feel day to day is a much better guide to how you are treating yourself.

If you feel down and bloated, chances are you have not been eating great and you need to get your shit together and start looking after yourself.

If you are happy, feel great in your clothes, have loads of energy (that doesn’t come from red bull or coffee) then you are doing something right so keep doing that.

We are all meant to be different shapes and sizes – it’s what makes us beautiful and individual.

Have a look at the pages of the bikini models and figure competitors in the weeks leading up to their photo shoots and competitions – they are generally not happy, they are stressed, they kid themselves on they are excited about eating a bowl of oats. They struggle, they cry, they have mood swings and some of them don’t even have periods any more…

Getting in to that kind of shape is not healthy, for most it’s not even safe for long term health.

If the athlete’s are your motivation, again you need to consider how much training they put in to be good at their job, for them it’s not how they look, it’s how they perform to be elite – that is a  full time job training 4+ hours a day…

If they are your motivation, think about what they put their bodies through to get there then decide if you would rather have some curves, lumps and bumps and a piece of cake…

Have a look at yourself again in the mirror (with your kit off)… What is it you really want? How do you want to look? What are you prepared to do to get there?

If bowls of oats and eating out of plastic containers on public transport is for you then knock yourself out. If getting up at 4am to train your ass off to compete is for you then get that alarm set…

Whatever it is you want or need, you have to be prepared to make the changes.

At the end of the day it is you that has to be happy but obsessing or letting numbers dictate your happiness is going to be a fail.

Jen x

PS If you know someone who will benefit from these emails or from the Warrior Woman Project please send them over to www.freedomintraining.co.uk to sign up for my emails

 

 

In This Moment

This moment contains all the moments’. C.S Lewis

Every single moment in your life is the only moment. It shapes the moments of the future and happens because of the moments gone past…

What you decide right now is the only thing that is important.

If you have read The Power of Now, Eckhart Tolle tells you that the Now is the only important time, not to live in the past or the future but right now…

There is part of that I get and I agree with, but, my understanding of what he was saying was to just delete the past and not even consider the future or make goals or plans…

That bit I don’t fully agree with.

What I believe is we have to accept that the past is gone and it can’t be changed and we should have goals and plans for the future to give us something to work towards, give us some drive and motivation.

I also believe though that we can’t control what is going to happen in the future so although we work toward something what we get might not be what we planned, I do believe though that what we end up with is way better than we planned – that is often down to us not believing our full potential.

Did you do yesterday’s task? Did you do your negative list and destroy it and create your achievements?

How does it make you feel looking at your achievements? I would like to think pretty proud – this is one of my reasons I don’t think we should completely forget the past… We have achieved so much, and grown and learned and shaped our character through mistakes and achievements.

We want to bring all those moments in to our present moment, use them to shape this moment to create more amazing moments in the future.

Have an amazing Wednesday

Jen x

Set It On Fire

Yesterday I mentioned about doing things on your own and how it can challenge you and build character… I also mentioned that it can bring some of your self-doubt crap up, the things that make you question ‘are you good enough?’

What I want you to try today is start getting rid of that crap.

Write it down, empty your head, all those negative thoughts, the doubts, your worries…

Then you are going to burn that bit of paper (in a safe place of course, please don’t have any house or office fires – we have all seen that Valentines episode of Friends) OR put it through the shredder.

Whatever you do, destroy that bit of paper, it’s one, it’s over, it’s rubbish.

Then I want you to write a list of all the things you have achieved, challenges you have overcome, things you have done that you never thought you could…

This list is one you keep.

AND,

Keep adding to…

This is your reminder of what you can do when you put your mind to it.

I will leave it up to you if you want to add to it Things To Do, these are your goals, dreams things you want to achieve. I like to have these so I can tick them off and add them to the achieved list.

I will also let you decide where and how you do this, mine is on a spreadsheet and also on a whiteboard.

Have a heads up Tuesday, do great things

Jen x

PS If you know someone who would benefit from these emails please send them to www.freedomintraining.co.uk to sign up

Stand Alone

Sometimes you have to do stuff on your own, even when you don’t want to.

Being self-employed can be a lonely gig at times, especially when there is no one around to bounce ideas off, have a giggle with, or get distracted by. There are times that I wish there was someone there to hold my hand and I question what the hell I am doing, BUT I look at all the stuff I get done, the difference I make and how far I have come on my own and feel mega proud of myself.

When you do achieve things on your own you get that wee buzz, the sense of satisfaction that you pulled the big girl pants on and this is all you… Yeah you need to high 5 yourself, but that is ok… You did it, you are strong, confident, and independent and you remember why you are doing it.

About a month ago I went to a wedding reception on my own and that was tough, I didn’t want to go alone but it was Nicole’s  40th birthdays and I had double booked myself – I really wanted to drop by Mic and Gemma’s wedding… They are a couple so in love and happy that I am inspired by and they give me hope so wanted to go and celebrate with them. I went along to see for an hour, I got to see them cut the cake and have their first dance. I didn’t really know anyone else there so stood at the bar drinking my water but feeling proud of myself and happy that I had done it.

I would have been annoyed with myself if I had chickened out of going.

When you are challenged, it can feel like an uphill struggle and brings up a lot of questions but pushing through, doing it anyway makes you thankful after. It just made you stronger. It just made you realise that you are capable of a lot more than you give yourself credit for.

Whether you are working towards a goal, running your own business, fighting for that dream, remember that these are all yours and only you alone will have the passion and determination to make it happen.

Be proud that sometimes standing alone is a good thing and you are always building character.

Jen x