Saturday Kitchen

Sometimes I like to just chuck some stuff in the slow cooker, cross my fingers and hope for a tasty meal…

Score!! I don’t even have a name for it…

4-5 small / medium sweet potatoes chopped

1 onion chopped

2 cups chickpeas

1 can coconut milk

1 cup peanut butter (I use meridian no added salt or sugar)

2 heaped teaspoons of garam masala

A shake of turmeric (didn’t measure it out)

A shake of cayenne pepper (didn’t measure it out either, add to your own heat preference)

2 teaspoons bullion

Juice ½ lime

You could add more veggies if you like, this was all I had in when I put it together.

Put it in the slow cooker and let it cook 3 hours on high, 6 hours on low.

I served mine with roti bread, you could have rice or whatever accompaniment you like

Enjoy

 

Jen x

Fun Day Friday

I think Fun Day Friday needs to become a regular feature, just like Saturday Kitchen…

At least 1 thing that will make you smile, ideally laugh and feel good.

It is totally up to you, but try and find your inner child – do you still look at rainbows and feel happy? Does the moon still impress you? What brings a smile to your face and joy to your heart?

That is what you are looking for on Fun Day Friday

Have a fun day

Jen x

I failed

I failed.

I ended the year pretty damn pleased with myself. I had my week schedule all nicely organised, I had plenty of down time, I was doing yoga every day, I was meditating regularly, my eating was pretty good (not perfect, but pretty good), I was getting my emails all written up at least a week in advance and I was happy with the way each week was unfolding.

Enter the New Year… Somehow I ended up back to working 7 days a week, I wasn’t eating well at all and all the plans for progress seemed to be slipping down my list of priorities. I had my excuses to myself ready… I love all the classes I am teaching and getting up at 530am just means my exercise is done for the day and I have the rest of the day to myself…

3 weeks in and I was loaded with the cold, dark circles under my eyes and I was exhausted.

Not the fantastic start to the year I was looking for.

I had to quickly come to terms with the fact that some things were going to have to go. Telling one of my spin classes that I wasn’t going to be there anymore was traumatic – their little faces were distraught (as nice as it was that they care, I do still see most of them at least twice a week!).

Once I am over this cold I will be grateful of the day off, no alarm being set, no plans, nowhere to be unless I want to be there… I am making it a strict no laptop day.

We all fail at things. The important thing is to recognise as quickly as we can that we dropped the ball and pick it back up again (without beating ourselves up).

It’s almost the end of the first month… are you on track with your goals? It’s pretty much time to review them – Remember your big dream from Monday… Is that a feature of your goas?

Review and pick yourself back up

Jen x

You are as strong as your weakest link

I was at the physio just before Christmas with a problem with my shoulder which is creating problems with a few different exercises which is causing pain and also meaning that I am not getting stronger.

You are only as strong as your weakest link.

I have heard that phrase used in physical training before and in sport teams. I have also heard it in business when referring to teams of people working together. I have also heard it in a social sense with groups of friends.

Whether it is a physical, psychological, educational or business that it is referring to, the strong muscles / team member / friend will eventually fatigue if they are always trying to make up or pick up the weaker sections.

Identifying the weakness can sometimes be challenging, especially if the weakness is another person that really, you have no control over.

If it is something physical, identify where the weakness is coming from – do you need a physio? Do you need to look at your diet? Are you doing too much? Then work on improving that weakness.

If it is your education, what do you need to do to improve your learning? Who can you approach for help? Can someone mentor you?

If it is someone else, how can you help them (without hugely offending them)? Can you mentor them? Is there a book or a course that you can suggest that might benefit them?

I teach Pilates and that is about controlling your body by using the smaller muscles to help the bigger muscles, the same way that the cement between the bricks supports the walls of your house.

If you can improve the weaknesses, everything else becomes even stronger…

You become an amazing leader if you can identify and strengthen from within.

Lead by example and don’t be afraid to ask for help.

Jen x

 

Saturday Kitchen

This week’s Saturday Kitchen is brought to you with a delicious and hearty soup that even my brother likes and even makes for himself!

 

Spicy Tomato & Lentil Soup

 

8oz red lentils

1 tin tomatoes

1 carrot

1 onion

8 cups cold water

1-2 tablespoons tomato puree

3 teaspoons veg bullion or 2 veg stock cubes

4 cloves garlic

2 sticks celery

1 tablespoon: basil & oregano

Chillies (to taste, if you don’t like spicy, leave them out)

3 bay leaves (leave whole to remove at end)

 

Chop everything that needs chopped, put in slow cooker, put on high and leave for 3hrs or low and leave for 5-6hrs.

 

If making in a pot on the stove, chop, put in pot. Bring to boil then simmer for 1hr.

 

Remove bay leaves, blend and serve

 

 

Jen x

 

Always a Silver Lining (almost)

In the UK we can get stuck in the negative mind-set, we all have come across people that no matter what you say they have a negative spin on it… Those are the people I start to just say hi to and quickly move on from.

But, sometimes it can be really refreshing to just be honest about how you are doing, not just for you to get something off your chest, but also to hear that other people are in the same boat and you are not treading alone. Sometimes the response that everything is fine can feel like a bit of a lie.

Whether it is your business that needs more clients, or you are struggling with a particular aspect of marketing. Or maybe it’s your weight loss journey, you are finding things tough to get the right foods in, the right amount of exercise and you feel like there are just not enough hours in the day. Or maybe it’s just been a really shit day and you need to offload.

I have a friend who will only very occasionally offload and then quickly apologises for her negative moaning almost immediately after…

I have been guilty in the past of just washing over everything with my positive wand and declaring ‘everything happens for a reason’ ‘no mistakes just lessons’ ‘always a silver lining’ which in pretty much every situation is the case, but sometimes (just sometimes) you can allow yourself to briefly dip in to the self-pity waters, admitting things are tough and then working out how the hell you are going to turn it around.

Reaching out for help, advice, guidance is always the best shout.

I am here, reminding you, offering you that hand if you need it… Anytime and where I can I will help

Happy Thursday

Jen x

Cha Cha Cha

Yesterday I asked you to have a think about the goals that you have set yourself this year and to check that they were things that you actually want to achieve for YOU.

How did that go? Are you on a mission to do things for yourself and make you happy?

If you are sure that you have goals listed that are to make you happy but you just don’t seem to be able to fully get motivated in to them I have a suggestion for you.

Take 4 of the highest priority goals, get a sheet of paper, make 4 headings (with the goals) then start making a list of all the things that you will get from achieving these goals. These things can me emotional or material things… Anything that you personally will get from achieving them.

It doesn’t matter if the lists all seem to be the same or similar things are coming up in each list… If that happens the chances of you achieving these goals is even greater. If they are all totally different, that is okay too… these are your lists and your wants and desires…

Now that you have these lists you will have a better understanding of your why… You now have lists of what you can keep in mind when things get tough and you want to give up or run away from the journey that you need to go on to achieve your goal.

Keep these lists somewhere that you can see them. Keep reminding yourself. Keep that focus.

When you come to review your goals in a few weeks any steps in the direction of your goals (even if they have not worked out how you would like) are better than no steps at all.

Enjoy the dance (2 steps forward, 1 step back, 1 side step, 1 step forward, 1 side step…Cha, Cha, Cha)

Jen x

Small steps and big steps

I have joined Toastmasters International. For those of you who have never heard of it, it is a club that meets once a fortnight and you learn how to public speak.

My next step towards my goals this year, the next step here is to do my first speech… The thought of this terrifies me and excites me in pretty much equal level.

I only went along to 1 Toastmasters meeting before I had decided for definite that I was going to join, I was 99% sure I was joining before I went in to the first meeting as a guest…

Quite a few people have been surprised that I feel like I need to join something that teaches me to public speak and want to know why I would want to do that.

I do get up in front of my classes (at one point for more than 20 hours a week) to deliver my various fitness classes. I also have presented at fitness expo’s where I have delivered classes in a high pressured environment to 50 fitness enthusiasts in front of some of the industry’s finest presenters, and I deliver my Warrior Woman Project workshops…

I am someone who believes there is always something to learn and something to improve and I am very far away from being at the level I want to be at. I look at my mentors and people I respect and want to have the same composure and articulation they have.

I am one of 2 extremes… I am either the over enthusiastic untrained puppy or I am dead pan and serious… I personally want to find a better balance there.

When you look at the goals you have set yourself for this year, are they to help make you a better person? Better skilled at whatever it is that interests you? When you look at them, do you know that when they are achieved you will feel happier about who you are and what you do with your life? OR are they to try and make you in to a person that society thinks you should be?

I come across this a lot with clients who are trying to fit in to an image of who they think they should be rather than who they want to be and who they are inside.

What is it that makes you happy? And does it make you really happy (long term) or is it a quick fix happy? – Think a weekend out partying, seems fun at the time but then you lose half the week to a recovery process before you start the build up to doing it all again… Does that life really make you happy?

If you are struggling to stay on track with your goals it might be time already to review them to see what is right for you.

Jen x

 

Its motivating Monday

WWP event was a massive hit… I have already started planning the next one from the feedback.. Goal setting and how to break it down to manageable steps, how to deal with feeling overwhelmed, how to switch the fear off and the motivation on… I have a fantastic plan and can’t wait to share it with you… Bookings will be open in the next couple of weeks once I have confirmed a date 🙂

One of the questions I was asked at the event was how do I stay motivated all the time to get so much done…

The 100% absolute truth… I don’t. I have days when I sit on my ass watching The Real Housewives of Wherever and The Bill procrastinating, avoiding making decisions, hiding from putting myself and my message out there because I get scared too. I get demotivated. I find things hard.

BUT, after I have a day like this, I have a stern talking to myself and I create a list of the things that I need to get done… From that list I commit to doing at least 3 challenging ones and 2 easy ones. I start with the easy ones to get the momentum going.

Going after what you want isn’t easy all the time. It is bloody scary and that is why so many people choose to settle or just go for content.

Sometimes you just need to ignore the doubts and voices that tell you that ‘you can’t’ or ‘you are not good enough’ or ‘who do you think you are?’

To help you build some confidence, start with something small, something that pushes your boundaries just a little bit and see how it feels when you go for it. If you succeed, amazing. If you fail, amazing, you have learned one way that doesn’t work for you and you can tick that off your list.

Just lastly, learn to give yourself a break. If you have had a shit day, accept it, get over it and know that the next day is a fresh start.

Take care

Jen x

 

Saturday Kitchen

Today a Saturday kitchen treat for you… I hope you are sticking to your new year new you resolutions and enjoying any healthy ways of eating that you have started to incorporate in your life.

Today I bring you the After Eight Smoothie

300ml milk of choice (I like unsweetened almond or coconut milk)

1 tablespoon chia seeds

1 tablespoon cacao (or cocoa) powder (unsweetened)

1 teaspoon honey / maple syrup (if you have a sweet tooth)

2 drops peppermint essence

Blend it with a handful of ice cubes and enjoy

To boost the protein content you could add a scoop of protein powder (I use Sun Warrior Vegan Blend or Natual Hemp Protein)

Enjoy your weekend

Jen x