Saturday Kitchen

It is the final day of April and I don’t know about you but for me it is salad season, I have my spiralizer, I have my new fancy multi blade grater and I can’t wait to make up some tasty salads.

This is one of my favourite salads, remember I am veggie but you can always add any meat that you think will go that you like.

Rainbow Salad

Mixed leafy greens

5cm cucumber sliced

Mixed sliced pepper

½ avocado

5 cherry tomatoes

Pineapple chunks

2 tablespoons cashews

Coriander

Sesame seeds

Wash and prepare all veg, put in bowl garnish with coriander and sesame seeds.

This salad is best eaten when prepared, the enzymes from the pineapple can make the rest of the salad start to wilt.

Enjoy

Jen x

PS tomorrow Warrior Woman Project starts www.warriorwomanproject.com 1 space left

Know your starting point

Because the end of the month and the start of the new month falls over the weekend we have done  our review a day early and we are doing our planning a day early so we can go in to the weekend arrange anything that needs to be organised so we are ready to hit the road running on Monday (or Sunday if you are keen).

In a month’s time when we come back to review where would you like to see yourself? What would you like to be doing?  What would you like to have achieved?

We have a brand new client starting with us on Sunday who hasn’t exercised in about 4 years, she has never done any weight training and isn’t sure what direction she wants to go other than to be fitter, when we were discussing her goals what we decided would be best was for the first 4 weeks we will track her initial progress by taking note of what she is capable right now doing and how far she comes over that time. Once she has a better grounding and understanding of what she does and doesn’t like doing in the gym we will review and set a more targeted goal.

With every goal you are setting you need to understand your start point and what it is you are going in to do so that you can see progress.

If your goal is to run a 5K and you have never even run for a bus then my suggestion to you would be to map out the distance and first off walk the route so you understand what 5K is. Once you have that base point then you can start to look at a plan. If you don’t know how to create that plan there are great free apps (couch to 5K) or look for a trainer or running group that can help you.

Things to remember when you are setting your goal:

  • Is it actually your goal or do you feel that you ‘should’ be going for it?
  • What is the big picture dream life and do these goals fit that dream?
  • Why is it important that you achieve this goal? What emotionally and materialistically will you gain? (make a list of everything you can think of)
  • What help / resources do you need to make this work
  • Can you realistically achieve this goal in the time you are allocating yourself?

As always, I love when you share your stories, successes or side steps so please, please share

With love and happy funday Friday

Jen x

PS It is not too late to sign up for Warrior Woman Small Group Fitness Personal Training www.warriorwomanproject.com there are 2 spaces left for this first intake

 

 

Eek! It’s that time again

I can’t believe that April is already nearly over, I know everyone says that time gets faster as you get older and sweet mother they were not joking.

It’s that time of the month where I am going to ask you to get out your goals that you set at the beginning of the month, we hit May on Sunday!

Every single month we review our goals, we check in that we are still on track to achieving what we want and using this time to change direction if we need whether it is because we have gone off track or changed our minds.

My goals this month included;

Getting my membership site up and running (www.warriorwomanproject.com)

Reaching out to more people (I have registered with Project Scotland to be a volunteer mentor for their volunteer programme) but I still need to reach out to more people so if you know anyone that would benefit from my emails / blog posts please, please share them, suggest they subscribe to my email list or follow me on social media (Facebook.com/WarriorWomanProject, Instagram.com/warriorwomanproject, twitter.com/warriorwomanJen). My goal is to be able to help as many women (and men if they like what I have to talk about) as possible and the only way I can do that is to be seen and be heard, word of mouth is the most powerful way.

Arrange my workshop – 14th May, Perfectly Imperfect £20, bring a friend for £5 book here: http://freedomintraining.co.uk/warriorwomanprojectevent/

Enjoy my holiday – which I very much did, the time away was exactly what I needed to recharge my batteries.

Stay sugar free as long as possible – this one I planned to be sugar free up until my holiday then have the week off… I didn’t get back on plan when I got back but I now have and I plan on sticking as closely to it as possible.

It’s time to sit down and see how far you have come, what you successes have been, what still needs a bit of work, or like me what needs to get back on track.

Tomorrow we start planning May…

Remember to celebrate your successes.

Jen x

PS remember to share

Going it alone

I don’t know if you have ever been invited to a wedding when you have been single and either not been offered a plus one or don’t have anyone that you can ask. It is a tough gig being a single girl these days especially when everyone around you seems to be getting married.

Wedding season is well and truly upon us, in the last year I have been invited to and attended 5 weddings so far… One of them I flew solo, one of them I didn’t make because my car was broken, one of them there was a group of us singletons all going together, one of them I have not yet been to and one of them I went as my friends plus one because her boyfriend wasn’t available and everyone seemed to think that we were there as a gay couple.

A few of my friends are going through the same thing, many weddings and also flying solo.

The challenge for most of us is not the fact that we are going in alone to a room full of couples, the challenge is how people react to us when we do show up on our own.

There are the pity looks. The ‘aw, you can come and sit with us if you have no one else to talk to’. There are the reassuring comments of ‘you will meet someone soon when the time is right / when you are least expecting it’.  Sometimes you even get the insensitive ‘what’s wrong with you that you are still single?’ – I think that one is my favourite.

Whether it’s a wedding, a family party, a birthday party, a night out or whatever your relationship status shouldn’t define your happiness and other peoples (thoughtless) comments shouldn’t influence what you think about yourself (I am sure that they don’t mean to be insensitive and genuinely think they are being helpful).

I have known plenty of people that stay in the wrong relationship just because they were afraid of being alone or don’t want to be the one to hurt the other person. I know people that are not good at being single. I know people that are very comfortable being single. I also know many people in relationships that they work bloody hard at to be happy, balanced and respectful of each other.

No matter what status you have, no matter what is going on in your world, it really isn’t anyone else’s place to question, challenge, comment, or have an opinion on your life and your happiness.

What is right for them is not necessarily right for you.

If you are heading in to party season just remember, for the most part, the questions and comments are not meant to make you feel bad.

What would make you feel bad if you showed up feeling sorry for yourself, sitting in a corner all alone with a sad and hurt look on your face. Get in amongst the people, get involved in conversations, invite people up to dance, dance alone… Just go and have a good time…

Don’t invite yourself to the pity party, be the life and soul of the party.

With love

Jen x

PS If you need a confidence boost, a hot ass and sexy arms for your next party the warrior woman project small group fitness personal training starts THIS Sunday www.warriorwomanproject.com to sign up or get in touch to discuss your options.

 

What’s your excuse?

What’s your excuse?

I only teach Indoor Cycling (spin) and Pilates in a large group fitness environment (when I say large the class numbers are around 10-20 participants) and the Warrior Woman Project Small Group Personal Training (max 6 participants).

I only teach these disciplines because these are the ones that I connect to, I have passion for, and I see the internal and external benefits of.

The Indoor Cycling and Pilates classes are pretty much at the opposite ends of the spectrum if you look at them from the outside. Indoor cycling is a high intensity, sweaty, loud class where Pilates is a low intensity, calmer, quieter class.

When you look at them more closely like many other fitness disciplines there is a lot of internal similarities. When you are doing any form of exercise you really need to internalise what is going on;

What do you feel?

Where do you feel working?

Does it match what your teacher or coach?

Are you breathing?

Are you doing the right variation of the exercise that matches your fitness level?

Are you getting what you need from the exercise and the class?

Or are you doing it because you think it is what you should be doing?

For many a class or exercise routine is a time that you can switch off your head to everything else that is going on in your world and just focus on you. It can almost be a form of meditation.

If you don’t enjoy it, then why are you still doing it?

A couple of weeks ago I talked about doing things consistently to achieve results, small changes that need to fit in to your lifestyle, that ‘fitting’ has to include enjoyment.

Over the last 7 years working in the fitness industry I hear so many excuses why people won’t join in a class.

  • Not fit enough
  • Everyone else is thinner/stronger/more flexible/fitter than me
  • Everyone will look at me
  • No-one will speak to me
  • Only young people / old people do that class
  • Only women / men do that class

My question to you today is; What is your excuse?

Now, many of you may be exercising regularly, you may have found the thing you really enjoy doing and that is fantastic. Keep doing what you are doing, and remember as soon as you feel like it is becoming  a chore or you start to disconnect with your activity change it up, find something new, go somewhere different to keep you on track.

Your happiness and success comes from your lifestyle choices and it is up to you to make those choices and prioritise. We all know what we should be doing to be healthier and happier and to get there we need to identify what road blocks we are putting in our own way…

If you need any help working out your excuses or creating your plan to move you forward I am here for you, just hit reply and ask any questions you have and I will do my best to answer them.

With love

Jen x

 

My Why

I have been having a lot of conversations with people recently about my business and why I created the Warrior Woman Project.

I have been working with predominantly women now for nearly 7 years, over the years I have had many women come to me with an image in their mind that they wanted to look a certain way, usually that was a fitness model, an athlete or an actress.

The thing about these imagaes is most of the women don’t look like that in real life, thanks to Photoshop an unrealistic has been created or if she hadn’t been Photoshopped, her body is her business and her full time job is working on her body to look that way.

There are not many women I work with that have the time to put that amount of work in, most of the women who come to me are juggling things just to get a couple of hours in a week.

With that in mind I realised that there was a really important part missing, working on mindset.

How many times do you start a diet on a Monday, eat like a saint all the way through to Friday, end up tanning a bottle of wine, family size bag of crisps, a loaf of bread then feel like a complete failure so continue the binge all weekend with the plan on starting again on the Monday?

Back in September 2010 I embarked on my own discovery journey where I stepped back, assessed what was going on in my life and started to rebuild things. I used this really cool thing called NLP to help change the way I thought about life to create a more positive outlook and over the years learned NLP techniques and became a master practitioner myself so that I could bring what I had used to my clients to help them have the success in happiness that I am having.

Now don’t get me wrong, it has been bloody hard at times and there are still things that I am working on, just last week I was telling you that I have gone back to week 1 of the Warrior Woman Project myself.

When we start it is always challenging, we need to make changes in our life, we need to make decisions that not everyone else is going to like but what we have to remember is change is what will take us to where we want to be.

If we want to feel and look healthier we need to get organised with our food and stop having a bag of kettle crisps for dinner, we need to find some activity that we look forward to going to so that exercise doesn’t feel like a challenge or punishment.

We also need to let it go if we have a bad day and eat a bit too much cake or drink too much wine. A one off is not going to undo all the hard work you have already put in. You need to draw a line under it and get back on track at the next meal.

With the Warrior Woman Project I get to help women have more focus, get clarity on what it is you  actually want (not what society thinks you should be like), you get to understand that you are not alone, and you are not mental, we take away the fear that comes with change, we create a plan and organise your time so you can see how to fit things in to your already busy life and discuss your contingency plan, what to do when you drop the ball…

I feel really lucky that I get to see amazing women realise how amazing they are and start doing even more amazing things for themselves…

If it sounds like something you need in your life head over to www.warriorwomanproject.com to check out the packages. If you have any questions then just hit reply to this email or if the packages don’t quite fit your needs then get in contact and we can piece together a package that works  for you.

Have a beautiful Monday

Jen x

Saturday Kitchen

Lentil Dahl is my current favourite food, I am eating it pretty much daily and have created what I think is the perfect combination of spices to make the most delicious meal or snack

1 cup dahl lentils

1 onion finely chopped

1 teaspoon grated ginger

2 cloves garlic crushed

1 teaspoon ground coriander

1 teaspoon garam masala powder

1 teaspoon madras curry powder

750ml stock

Salt to taste

Wash & drain the lentils, if you are using dry lentils follow the preparation instructions on the bag, the ones I had needed to be washed and soaked for 30mins changing the water 3-4 times.

Fry the onions until soft, add garlic & ginger

Add the spices then the lentils then the stock

Simmer for around 30mins or until the lentils are soft.

I eat the dahl with chapatti wraps, you could have them with a baked sweet potato, baked potato, or rice.

Enjoy and have a fabulous weekend

Jen x

PS If you have any questions about the Warrior Woman Project just hit reply to ask   www.warriorwomanproject.com

I love street food

Heading in to the weekend if you are looking for something to do and you are in Glasgow, the Good Food Glasgow festival is on each Saturday until 21st May, I went along last Saturday and had the delight to get food from The Spice Girl food cart, delicious Thai Veg Soup.

It’s a street food festival, I have eaten from several of the carts: Babu kitchen (delicious), The Spice Girl (delicious), the Wood Fire Pizza’s(delicious). If you are around you should definitely check it out, it’s on Brunswick St (Merchant City) from 12-7pm, there was even this awesome busker to entertain you while you enjoy your food.

I am always on the look-out for new, interesting or random things going on in the city so if you hear of anything please share it with me either via email or tag me on Facebook (Warrior Woman Project) / Twitter (@warriorwomanJen)/ Instagram (@warriorwomanproject) and I can share it on.

It is Funday Friday where you are doing something fun today or planning something fun for the weekend.

Let me know what you are up to

With love

Jen x

PS Remember Warrior Woman Project Small Group Training starts on Sunday 1st May 1030am check out the packages at www.warriorwomanproject.com

I Have Been A Nightmare

Hands up, I have been an absolute nightmare the last few weeks, I don’t even want to hang out with me!

My mood has been low, I have really low tolerance to everyone, I feel unmotivated, I feel agitated, I haven’t been sleeping well. I generally just feel like shit…

So, what’s up?

You might be aware that earlier in the year I decided to do one week no sugar, which was no processed sugar (sweets, chocolate, cakes, ice-cream etc) I was still eating fruit and veg and a tiny amount of honey. That one week turned in to 9 weeks right up until Easter. I felt awesome, my sleep was great, I was on an even keel mood.

Then Easter Sunday I had some chocolate (a small buttons egg), that night sleep was crap. I then went on holiday and had cake, and chocolate, and sweets. I came home with a chest cold and now 2 weeks later I still can’t shift the cold and as per my list above I am not fun to be around.

It’s not just been the sugar, I haven’t been to my 2 yoga classes a week, I haven’t been practicing mindfulness or meditating regularly, I haven’t been in the gym to lift any weights…

I have let quite a few things go and I feel like I am in chaos.

So, what’s the plan?

I start working through my warrior woman project programme, I look at my wheel of happiness to find out what is out of balance, I will write out some goals and create the plan I need to get me back on track. You can get signed up over at www.warriorwomanproject.com if you feel like you are in need of some help to get on track.

On Sunday 1st May I am launching the Warrior Woman Project Small Group Training where we will meet 3 times a week at The Arc gym at Caledonian University and create a tailor-made programme just for you. There will be fundamental exercises that you will all do, but the level you work at will be specific to your ability and goals so there is no need to worry if you have never been in a gym before or have no idea what you are doing. We all have to start somewhere. The training days will be Sunday 1030am, Tuesday 530pm and Thursday 630pm, then there are the Pilates classes on Saturday 10am and Wednesday 7pm at SDTA, 101 Park Rd.

If the package on the site doesn’t suit your needs please get in touch and we can work something out to tailor it to what works for you.

It is amazing how some small changes can make such an impact on your life, a couple of wrong changes and it feels like your feet have slipped from under you and you struggle to regain control. A couple of small changes in the right direction and you feel like you can take on the world.

It is always easier when you do something with other people and have that support around you.

Have a lovely day

With love

Jen x

PS Check out the Warrior Woman Project packages at www.warriorwomanproject.com we kick off the first group Sunday 1st May 1030am

 

She did it…

You know that I love hearing from my lovely warrior readers, and I love to hear about your progress in life…

At the end of last week I got an amazing email from one of you to tell me some great news…

She did it, she went in to work and handed in her notice at her job so that she can focus on building her own business…

Sorry for referring to her as ‘she’ but I don’t like to share names without permission.

This is exciting because the letter of resignation had originally been dated August 2015.

I have mentioned before in these emails that sometimes things just take a bit of time to fall in to place and when the time is right you will know and you will find the warrior in you ready to step forward with you.

You need to believe that she is there and she will help you, guide you, support you and get you through to the other side.

Look for the signs, there will be a feeling where your ‘normal day’ just doesn’t feel right and you need to do something to change. Sometimes that something is big (like handing in your notice) and other times it will be something small (like signing up for Warrior Woman Project www.warriorwomanproject.com) but there will be something that compels you to take action.

I often find that someone will piss me off and that will motivate me to make a change that I have been thinking about for a while – just look for the signs you need, take a deep breath and then the step forward. Often surprisingly it all turns out really well and you wonder why the hell you waited so long…

What sign do you need to take action?

With love

Jen x