Happy Monday

Happy Monday!!!

Remember, we rule each day, don’t let the day rule you. With this being the very last day of the month, this is where you want to get your plans set out for the coming month.

2 months of the year left.

What do you want?

What needs to happen to get you there?

What help do you need to ask for? Remember the offer of 4 weeks FREE training sessions.

We only get one shot at this life and we will fuck things up along the way, it’s the getting back up and sorting the shit out that we get stronger and more resilient.Watch Full Movie Online Streaming Online and Download

Hold yourself accountable and share some of your plans for the end of the year

With love

Jen x

Saturday Kitchen

Autumn brings the need for warm comfort food and I have brought out my old favourite stew and pastry.

I am veggie so my stew is made up purely of veggies.

In a slow cooker I fill it with a variety of veg:

Broccoli

Potatoes

Sweet potato

Parsnips

Butternut squash

Carrots

Onion

Basically anything you like.

I use a free from vegetable gravy powder and about 1 litre of water, put the slow cooker on and leave it to work it’s magic.

Once its done I transfer to an oven dish that is suitable for making a pie put some of the stew in then pop a bit of puff pastry on the top and bake accordingly.

Sit back & enjoy

I only have this maybe once a week, pastry is not the best for you but everything every now and again won’t do you much harm. If you are on a weight loss journey I may suggest that you miss out or half the usual portion of pastry.

With love and care for your health

Jen x

What’s Happening

Last Friday of the month and as always we review where we are and where we want to be. I have been feeling a bit off course this month. The change in my week schedule has offset my routine and I seem to be struggling to settle in to a new one.

I have had to take a step back and review where I am and where I want to be, what it is that doesn’t feel right and what I want my life to look like – exactly what I get my coaching clients to do. I have also had a good conversation with one of my friends (sometimes you need to go to that friend that asks the difficult questions) to clarify my thoughts.

Last night was the award ceremony for the Business Women Scotland awards where I was nominated and short listed for Mentor of the Year and at the time of writing this email I have no idea what the outcome is. All I know is I got shortlisted to a final 3 and I know one of the other coaches and I am honoured to even have my name up there next to hers as a finalist.

I will let you know how it went either way.

Yesterday I was at a meeting in Birmingham with some very influential people from the fitness industry which will have a huge impact on my profile and standing within the community.

It’s a busy day of information I can’t wait to share with you when I get back and get writing next week’s emails!

Many of the women I coach have loads going on in their lives and often don’t take a moment to catch their breath to appreciate what is happening or to assess that what is happening is what they want.

Whether it is busy with work or family or both we need to remember that we are warrior women and with that comes’ the responsibility we have to ourselves to look after ourselves – physical health, mental health, emotional health. If we don’t take those moments, that little bit of time, we are at risk of running ourselves in to the ground and not being able to do anything.

One of my friends is there right now, give, give, give and now she is on ordered bed rest for the next 2 weeks not able to do anything.

The purpose of life is to live it and have fun doing that, yes work is important, being the best and recognised for it is fantastic but there is no success if you don’t then get to enjoy every moment of it…

Remember, I am offering free spaces on my small group training sessions Thursday 530pm or Sunday 10am if you are seriously thinking about making some time in your schedule just for you, hit me with a reply letting me know what day suits you better and we will see what we can fit in. (Remember to share it on, even invite a friend to come along with you).

Over the weekend I would like you to spend some time reflecting on your life as it is right now… what do you want?

With love

Jen x

Free Sessions Available

You don’t need to be fit to go to the gym or to have a personal trainer.

A very common comment or excuse I hear from many women (and some men) is that they are not fit enough to come along to a class or to start personal training.

I understand why many people feel that way.

For everyone it is different but there is a level of

  1. Embarrassment that they might not be able to do what is being asked of them. There really isn’t anything to be embarrassed about, everyone starts somewhere and if you are off your ass doing something, it is better than sitting on the couch making up excuses (that is what you should be embarrassed about).
  2. A misunderstanding of what they are actually capable of. Most people are surprised as hell how well they manage when they start. It is fantastic to see someone do a task and look really pleased with themselves as the penny starts to drop that just maybe they can do this after all.
  3. A personal trainer is there to help you, guide you and push you just a little bit more so you can really see what you are capable of – in my opinion a trainer should never push you to the point of being sick that is not success, that is your body responding with ‘you have gone too far’. Your sessions should be tailored to your needs and your ability.

Starting on your health and fitness journey can be nerve wracking, walking in to a room of strangers that you see as ‘knowing what to do’ maybe they do know now, but there was a day in their life that they didn’t and they were exactly where you are now.

I was that person too, scared to go to the class so watched from a distance for weeks before getting the courage to walk in the room to ask if it was okay to take part. I was terrified the first time I went along for a personal training session, I had no idea what the guy was going to ask me to do and I hadn’t selected him, the gym I joined gave you a couple of free sessions when you signed up.  Turned out I really enjoyed it, I stayed a member and then made my way in to the world of fitness as a career for myself…

If your goal is to lose a bit of weight, or just feel fitter, be able to play with your kids, or just move a bit easier then you have to start somewhere. Keep in mind that you are not alone and there are a whole world of people out there that will be admiring you for taking that first step.

If you are seriously thinking about getting fit I am offering free 4 week trial for my small group sessions. Leading up to the festive season we want to feel better for party season, we want to be ready for the New Year…

I have 2 spaces available on a Thursday at 530pm and 4 spaces available on a Sunday at 10am. If you would like to apply for one of these spaces to be yours to try out for FREE for 4 weeks please reply to this email with the day you would prefer and what your goal is and I will get back to you with start date availability.

Now if that isn’t something that you are interested in but you know someone else who is please forward this email and offer on to them.

With love

Jen x

My Mum Amazed Me

Here is your back up plan if change just seems too big and overwhelming a task right now…

Each day add just 1 new thing in to your life, maybe it is buying coffee from somewhere different, maybe it is taking a packed lunch instead of buying it in, maybe it is taking a different route to work, maybe it is wearing your watch on your other wrist.

It doesn’t need to be anything major, just something that breaks the usual routine. Familiarity is nice, knowing where you are meant to be and when helps you plan and organise your days effectively.

By throwing something in that is different allows you to snap out of the routine trance state where you just go through the motions and not remember what happened by the end of the day. Your day might feel a little bit different, or it might not be the day but that moment where you consciously connect with what you are doing because it is different.

Build a bit of confidence with these small changes and you may surprise yourself to what you can do.

When I was in London recently with my mum she had a whole weekend of experiences that made me so proud of her.

First off, when we arrived in the city we went to a pub for some lunch and she went to the bar to order for us (this is pretty major). Then we went to Wagamama’s for food (trying food she wasn’t sure exactly what it was, again major), the next day she ate street food at Camden market (again she wasn’t 100% sure what she was getting but went with it anyway) and she bought lunch for a homeless man when we were over at Covent Garden.

These were all what I saw to be pretty massive steps for my mum, we were talking about it at dinner the other night and the only reason she felt that she could make these steps was because she had actively for the last 4 months been participating in my 31 days healthier happier group. Each day there is a small task to try out, these are all just to help you make those small steps, to help you build your confidence.

I always hope that my work helps people, getting to see it actually happen in front of my very eyes is amazing and reassuring that I do know what I am doing and what I do works.

If you haven’t joined the group yet head over to Facebook https://www.facebook.com/groups/367489410088133/ if you don’t have facebook there is an ebook that you can download, just reply to this email and I will send it over. If you have joined the group but you just watch and don’t take action on any of the days, give a couple of them a go, see how things work out for you.

If you want to make change happen, you will find a way to make it happen. Remember it doesn’t need to be massive shifts in your life, tiny steps (like trying new food) can make a bigger difference in your life that you think.

With love

Jen x

Success

When you feel stuck, what do you do to get unstuck?

Many of us (I include myself in this) have at some point just stayed there, stuck, head in the sand or complaining that it isn’t your fault, or waiting for someone else to come along and unstick you.

How bad do things need to be before you take action?

One of my clients needed a plan to get herself out the house, one of the joys of being self-employed is getting to work from home, one of the downfalls is you can be in the house for days on your own with very little contact to the outside world (depending on your job).

If you are on your own for too long it can really have an impact on your mood (in a really negative way) even if you are someone that enjoys their own company.

Anyway there was a need for my client to 1. Get out the house more and 2. Improve her fitness. Together we worked through a week schedule for her making sure that there were a few options for each day so that depending on what she had done the day before and what her needs for that particular day were she had options.

We always over-subscribed her week plan. She considered it being over optimistic to have something planned for every single day because there would be a feeling of failing if she didn’t get out to everything on the list. My point for having this kind of plan for her meant that when it came to the day she only had the decision to go or not to go and her desire to tick off the list meant that she had to have a genuine reason to not go.

I was so delighted to see the facebook status updates of all the successes she is having, each week seems to be more successful than the previous. She is genuinely getting a buzz and feeling great for it.

For me I sometimes wonder if something that seems so simple to me, like creating a structured plan for a week is enough. But when we see the results and the benefits at the other side I realise that for some people a structured plan is exactly enough and for others holding their hand a little bit more and actually taking them for their fitness sessions is exactly enough for them…

What is right for one isn’t necessarily right for another…

I am here to help whatever your need

With love

Jen x

Growing

Do you do something every single day to help you grow as a person whether it is intellectually, spiritually, in your health, fitness, general wellbeing?

I had an interesting conversation with someone the other day and our conversation got on to how do you know when you are done?

I have a strong belief that we are never done until we take our last breath.Watch Full Movie Streaming Online and Download

Every single day we should be doing something, it doesn’t matter how small or big, but something that helps us grow as humans. It could be helping your child tie their shoe laces or taking an extra minute to explain something to them. It could be taking a breath before replying to someone rather than snapping at them. It could be enrolling on to a course that interests you…

There are so many opportunities on a daily basis that you can grow.

Our journeys are ongoing, ever evolving and we can make any changes we want to any time of the day, any day of the week.

If you look at your life and are thinking ‘this is shit’ then you need to ask yourself ‘what would make this better and where do I start?’

Remember, it doesn’t need to be a massive overhaul. A tiny step every single day over a week is 7 tiny steps, over a month 30/31, over a year 365(6) those tiny steps all accumulate to something that is better than where you were.

Start the ball rolling today.

With growing love

Jen x

Saturday Kitchen

I love to share recipes that I find online and this one is a special treat for all you chocaholics out there… (I can’t remember where I found it sorry so can’t link you back to the original recipe)

How about some homemade snickers bars?!

For the caramel:

8 medjool dates

¼ cup almond milk

1 tablespoon peanut butter

Blend these 3 together and then stir in ¾ cup salted peanuts

 

For the nougat:

 

½ cup peanut butter

3 tablespoons coconut flour

4 tablespoons maple syrup

 

Mix these 3 together in a bowl

 

In a medium sized plastic tub (approx. 700ml) line with greaseproof paper, press in the caramel then the nougat and leave to freeze for at least 2 hours.

 

Melt 150g dark chocolate

 

Cut the frozen block in to bars and roll through the chocolate, leave to let the chocolate set.

 

If you use 85%+ dark chocolate these bars will be vegan. You could use other nuts like cashews or almonds rather than peanuts (my bright idea to mix things up) or even dried fruit… The options are endless.

 

Enjoy with love

Jen x

Which path do you choose

Does it matter which path you choose?

As soon as we waken up we have decisions to make. We choose our mood, then when to get out of bed, what to wear, what to eat, when to leave… So many choices and decisions that you would think that we should feel like experts in decision making, but we often come to cross roads in life all of a sudden decision making becomes a challenge.

Does it really matter what choice you make?

There is a thought process in the world that it doesn’t matter what choice you make, whatever is meant for you will come to you, the only difference with choice is the path you are on to take you there.

Depending on your beliefs it could be God that decides, or fate, or the universe, or some other belief system.

If that is the case, then why do we still find it so hard to make a decision? Is the decision to be indecisive actually slowing you down from reaching your destiny? If it is a 2 way decision would a coin toss help? If it is multiple choice, writing them on individual pieces of paper and drawing a decision out a hat could be the way forward?

Stalling making decisions can cause a whole lot of unnecessary stress, and we waste a lot of energy in the process.

The thing to remember is we never know if the other decision would have turned out better or not, unless of course you have a time machine that lets you go back, try the other path, if it sucks then go back and stick with the original plan…

For the rest of the week think a bit less over decisions, try taking a few breaths, quiet the head, think briefly about your choices and look for physical signs to help you make the decision. They talk about ‘gut feeling’ that is what you are trying to tune in to.

The more you practice this, the more in tune you will get, the easier it will get to make decisions and trust your intuition.

Make the decision, go with it and have faith in your belief (if you have one) that whoever or whatever your spiritual leader is will get you to where you need to be.

With Love

Jen x

Reader Question Answered

I love when I get a reader question that not only do I get to respond to but also when I feel it can be relevant want to share with you:

  1. Is doing stuff on your own sad and lonely or strong and empowered?
  2. I am pretty sure if you have been reading my emails for a while that you will know the answer to this question.

For anyone that has come up against criticism for doing things on your own as being sad and lonely I would like you to consider and acknowledge that the person criticising you has likely never had the balls to do anything on their own and most likely needs their hand held for pretty much everything.

Yes it is nice to have company when you go out and do things, but it is also extremely empowering to go off and do things on your own.

You may be aware of my challenge to you, the reader to take yourself on a solo date, it is something I do frequently and for me has ranged from climbing Ben Lomond, eating chips at the front over-looking the Forth Road & Rail bridges in South Queensferry, going to a wedding in Greece, visiting the Kelpies, going for tea, lunch and even dinner on my own.

Rocking out your alone time is strong, it is empowering and if you have never ventured out on your own yet, I highly recommend it.

Some people recharge their energy by being around others, others recharge by spending time alone, it isn’t always obvious which one you are or you can be a bit of both.

Take some time out and fly solo for an afternoon

With love

Jen x

 

PS. If you have a question that you would like me to answer please at any time feel free to email me jen@freedomintraining.co.uk