I want to give you something

How did you get on getting uncomfortable yesterday?

Let me ask you this (and please hit reply to answer this question). If I could give you something for free to help you, to say thank you for your continued support, what would that thing be that you would like me to pass on to you?

It is the last day of September and I set myself some goals at the start of the month to hold myself accountable… Just to remind you:

– Be in bed before 1030pm

– Alarm set for 530am on working days to do morning pages and yoga before I leave my room

– Make sure I am drinking enough water (as the weather gets cooler I tend to forget)

– Proper meals for breakfast, lunch and dinner EVERY day

– Take more chances and be open to more opportunities

The only one that I didn’t do every single day was the first one, be in bed before 1030pm, there were a couple of nights that I was either travelling or on nights out… but that is okay, every other night that I was in I was in bed and settled.

Continuing these goals on in to October the one that I want to focus most on is taking more chances and be more open to opportunities… I did take some small steps, but I know that these steps need to be bigger. I want to have a more balanced life, yes I love the life I have, but there is room for more…

A couple of you have been asking about my book… It is with the publisher just now for it’s first edit, I have to start thinking about a title for it, cover design and who I would like to approach for my foreword… Any suggestions would be greatly appreciated…

Think about what you want to achieve through October… set your goals, write them down, make them public, share them, hold yourself accountable for them…

Don’t forget to hit reply to: If I could give you away something for free to help you, what would that thing be that you would like me to pass on to you?

Jen x

 

 

Saturday Kitchen

Warrior Woman Project Live is happening today… I am so excited…

So, in honour of that I thought I would share my favourite treat recipe with you

Raw Bounty Bar

30g protein (I use natural but vanilla or chocolate could work – it may make it very sweet in which case you could take out the honey)

20g organic cocoa powder or cocoa nibs

½ cup desiccated coconut

1 tablespoon coconut oil

3 tablespoons honey

½ cup almonds

4 pitted dates or 1/3 cup raisins

Blend together, press in to a tub (I use a 500ml food container) will be approx. 1.5cm thick

Press 2 tablespoons of goji berries across top to decorate.

Chill in the fridge for at least 1hr, cut in to squares or slices

Enjoy

Jen x

PS If you missed out on joining the Live class you still have the opportunity to complete the course online or take the option to have one to one sessions with me instead http://freedomintraining.co.uk/warrior-woman-project/

 

You make up the rules

How is that action taking going?

One step closer yesterday and another today…

Every single day you need to be taking action to move you in the right direction.

Every single day you should be looking at that list and making sure it is still what you want, so you feel like you really have it all.

Maybe, you got something and it wasn’t as good as you hoped (maybe being your own boss is more stressful than the grumpy boss you have) or maybe it was even better and you now want it all to be bigger and even better…

Whatever it is, it’s your list, your life, your dreams, hopes, goals, future.

You can have it all, and then some. You make up the rules.

Jen

PS 2 days http://freedomintraining.co.uk/warrior-woman-project/

 

 

Some days I do only want to eat junk food

OK, we have fine-tuned that list from what we want so that we have it all, to what we still need to complete the picture and yesterday we got real, what do we need to do?

Now you have this information it should all start to feel a bit real. Now you have been honest with yourself you can start to put a plan in to place and get more ticks on your list.

Mine are all now (finally) a work in progress. I am not going to lie and tell you that it is easy to get up at 530am every day to start myself in the right mind-set, or that it is easy being vulnerable, or that making sure there is more healthy food than unhealthy being eaten on days when all I want to do is eat crap (yes, I have day’s like that too).

To get what you want is a challenge, we work hard, we improve ourselves, we dream big and act big – let’s face it, if this getting what you want out of life was easy I wouldn’t have a business.

You have your list, you know what you need to do…

Your Wednesday challenge, do one thing today that will get you a step closer to one of the things on your list…

Jen x

PS Maybe that is you booking up for http://freedomintraining.co.uk/warrior-woman-project/

Get honest with yourself

So… how did that list go yesterday? You should by now have a list of your hopes and dreams for your beautiful life.

Maybe it’s just a few things, maybe you have dozens depending on how specific you got (mine is only 5 items long with fairly generic labels).

So, what to do with this list of yours?

Look at it, how many of them do you already have, or are working your way towards? Tick them off.

That should leave you with a list of things you want to get in order so you feel like you have a fulfilled life.

Now what you want to start thinking about is what you need to do / what needs to happen / what action you need to take to make the rest of it come in to your life.

Regardless of what it is you are wanting you need to honestly as yourself some questions: What sacrifices are you prepared to make? What are the financial implications? You will likely need to give up some of your downtime to get things off the ground? What support will you need? Are you prepared to put the work in?

Change will need to happen or you would already be living in a world where you have it all and there would be little ticks next to everything on your list.

Get honest with yourself.

You can do it… And if you do need that extra support to help you create this world for you… http://freedomintraining.co.uk/warrior-woman-project/ 4 days!!

Jen x

 

Can you really have it all?

Can you really have it all?

Of course you can… If you are prepared to put the work in to get it.

I suppose it depends on what your idea of ‘have it all’ is, so the first thing you need to decide is what is your all?

Once you know what it is you are actually looking for it makes the whole task of getting it much easier, you need to know it so you recognise when you have it.

So, on this fine Monday morning my task for you is: write your list, what is it you want so that you know when you have it all.

Remember, it’s YOUR all, not mine, not your partners, or your friends… Yours.

Kind of leaving you hanging with that for today [Symbol]

Have a beautiful Monday

Jen x

PS It’s THIS Saturday that we kick off the Warrior Woman Project Live… have you secured your place? http://freedomintraining.co.uk/warrior-woman-project/

Saturday Kitchen

So Saturday has rolled around once again… Did this week’s emails give you something to think about?

It should align your thoughts to looking after the basic things that are the building blocks to your pyramid where the exercise part is the icing on the cake to firm up your shape other than when you are brand new to exercise it’s not going to make a huge difference unless your sleep, stress and food are good.

As I was putting together these emails I had a discussion with one of my friends who had said that her skin had a bit of a break out… When I asked her about her sleep, stress and food they were all out of whack.

She was pleased to hear that this week’s email topics were going to help her.

Make your focus these next few weeks getting yourself settled an in to this routine, calm your body, free your mind and nourish your soul.

My favourite recipe when I want a boost of nourishment to feed my soul

Jen’s  Energy Boost Salad

50g quinoa

50g bulgur wheat

400ml water/stock

1 carrot shaved or cut to matchsticks

½ pepper

2 broccoli spears

Tablespoon ground macadamia

Basil

Coriander

Boil 400ml water/stock, add quinoa & bulgur wheat and gently simmer for 20-25mins until most of the water has evaporated. Leave to stand for 10mins to soak up the rest of the liquid.

Fluff quinoa & bulgur wheat up and add the rest of the ingredients garnishing with macadamia, basil and coriander or any fresh herbs that you like.

This will make 2-3 serves and keeps in the fridge for 2-3 days in air tight container.

 

Jen x

 

Step 4 food… I love food…

Step 4 of the process to nailing your health, fitness or wellbeing goals is to focus on what you put in to your body. The first 3 stages are helping you get your head in the right place and setting your systems so they are ready to work optimally.

Once you have these first stages mastered then we can focus on:

Your food

If you don’t have your sleep and stress right then the food part is pretty challenging too. You need to be well rested and be in a low state of stress for your digestive system to work effectively. If you are stressed it doesn’t matter how healthy you eat your body won’t be able to break down or absorb the nutrients it needs.

I love food, and I eat a pretty varied and healthy diet, BUT, during times of stress I get eczema break outs and I recently had some tests done that showed up that I was deficient in quite a few vitamins and minerals even though what I was eating should have been sufficient. The stress was causing me to have an inefficient digestive system.

Always think about your health when you are choosing the food you will be eating.

If something makes you bloat, feel sluggish or makes your skin break out, then why the hell would you eat it?

If you want to lose weight you are going to need to make sacrifices until you are at your ideal size before allowing yourself to have treats. You need to get yourself out of the mind-set of food being a reward or comfort; you don’t ‘deserve’ to have something because you have been good all week / had a really shitty week.

If you are having a ‘fat day’, the worst thing you can do is comfort eat, ’I feel fat anyway’ is not you being a good friend to yourself – that is self-sabotage!

Only when you have these steps nailed will it be worth your while adding in a structured exercise routine.

Stop beating yourself up about missing a session in the gym and get these other areas nailed. You will be surprised how quickly it does all fall in to place when your body is rested, reset and well nourished.

Jen x

PS the warrior woman project is designed specifically to help you get these steps in place and get you out of that rut www.freedomintraining.co.uk/warrior-woman-project

 

Step 3 the next stage

Continuing on from yesterday’s email when I was talking about how important it is for you to get your sleep every night…

The next thing you want to work on (and will be helped when you get your sleep routine sorted).

Your stress lowered to a minimum.

We live in a 24/7 world where it can be hard to get away from stress. Stress like lack of sleep accumulates in your system and keeps building up until you burn out.

It is really important to take time every single day for a bit of timeout, even if it is a 10 minute walk at lunch time.

I have spoken to you a lot before about how to deal with stress (we even have a whole week dedicated to it in the Warrior Woman Project – www.freedomintraining.co.uk/warrior-woman-project

Find a way that works for you and put it in to your routine every single day, whether it is meditation, yoga, focused breathing, mindfulness, exercise, reading, long walks, sex (yes, a great stress reducer), massage, spa time, tea and chat with your friends schedule that time in away from anything that makes you feel under pressure.

Get your head in the right space, sleep tight every night, and lower your stress levels and you are on the way to a winning formula.

Jen x