A special gift

Day 8 Delegate, this is something I have learned to get better at.

Once you get the hang of it, getting others to do the stuff you don’t like doing or struggle to do is a gift from the time gods.

Things like ironing, I never iron, I don’t even own an ironing board, thankfully none of my clothes need ironed, and if they did I would pay someone else to do it.

Cleaning is not one of my strong points either, I do clean and I like clear surfaces which makes it easier.  I used to have a lady that came to the house once a fortnight and cleaned for me, sadly she gave it up to look after her family and I have never quite got round to looking for another on.  My flatmate Susan is amazing with the hoover though, gets the carpet on the stairs looking like new.

Websites…. Argh! You have no idea how much I hate spending my day at a computer trying to get things on the website to work.  That side of my business is where I am actively seeking someone to take over the tasks that chain me to a desk.

Buying stylish clothes, outside of buying gym gear and vest tops I need help, this task gets delegated to Kirsty, she knows just glancing at an outfit whether or not it will look good on you.

Accounts, another argh… I tried to do my own the first year I was self-employed, I got as far as going to the HMRC website and got stuck with the first couple of questions after my personal details, passed that on to an accountant.

It’s all about knowing your strengths and working with them.

That’s why people employ me, to take the thinking out of their exercise routines, eating plans and personal development. I know the right questions to ask to get you to the answers you need to get you moving in the right direction.

When you have tried and failed or tried and got a wee bit down the road you realise that it is better to delegate some of it to me to help get you there faster and potentially less painfully.

Have a look at your week and your goals. What can you delegate out to make your life work better, free up some of your time and take some of the stress off?

Embrace day 8.

Jen x

PS If there is someone you know who would enjoy or benefit from my emails, gratitude or the Warrior Woman Project please send them to www.freedomintraining.co.uk to sign up

 

 

Tech free for a day?

I love Day 7’s challenge. Tech-tox.

Taking time away from your techno gadgets (phone, tablet, laptop, PC etc) and connect with the real world.

For 1 day a week, do it. Leave your phone at home, don’t start up the laptop, switch it all off, obviously if you need it for work then you are going to have to do this on your day off.

But NO technology, if the thought of that is freaking you out (then you defo need to do this) start with meal times, the next week a couple of hours, then to half a day, then a whole day.

Go for a walk, read a real book (with actual pages), meet friends or family for tea / lunch, talk to people, people watch – play spot the person not on their phone, go to a museum, enjoy the scenery, walk in the countryside, go on the tourist bus round the city.

Get out of your social media (anti-social) world, away from images that make you feel crap about yourself, away from people that make you want to punch your laptop screen and enjoy some real world.

Let me know how you get on.

Just to remind you of the first 6 days:

Day 1 – Self-love letter, Day 2 – Meditate, Day 3 – Create a ritual, Day 4 – Take a bath, Day 5 – Eat mindfully, Day 6 – Go barefoot.

Jen x

PS If you know someone who would benefit or enjoy these emails, gratitude or the Warrior Woman Project please send them over to www.freedomintraining.co.uk to sign up

Go barefoot

Day 6,  Go barefoot.

This is something I LOVE doing, all my trainers are ‘barefoot’ they are all minimal thin soles that let you connect with the ground (they aren’t the ones with the individual toes, my feet are too narrow for them and they do freak me out a bit).

I even walked the moonwalk in my New Balance Minimus shoes… No blisters! They make you very aware of how you walk and your body being the amazing thing that it is sends signals and responds to your actions. I have been wearing these shoes all day every day for the last couple of years so my feet are more reactive now than they were when I first started wearing them.

It takes time to build your feet muscles up, just like any muscle, so ease your feet in to them.

When I am on holiday I kick about barefoot all over the place, but it’s not something I would recommend doing walking round the city with litter, dog shit and broken glass.

But as much as you can round your house and if possible round your work, get the shoes off (and socks too if you can), ESPECIALLY if you wear heels a lot.

Going barefoot gets the muscles working and stimulates the nerves on the soles of your feet which helps stretch out your calves, be lighter on your feet and less clumsy. I don’t know about you but I was a stomper.

If you have problems like plantar fasciitis exercising your feet will help relieve the pain (also include stretching and massaging the feet and calves).

If you have weak ankles, have ever strained or tore a ligament, bare foot training (and just walking around) will help improve the muscles.

If you think about it, your feet carry you about all day every day, they don’t get a rest day. You train the rest of the muscles in your body… why not the feet?

You will improve your balance, posture, reduce falling / clumsiness and reduce injuries just by strengthening your feet.

Jen x

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

 

 

 

I have no time…

I don’t have time…

Best excuse for not eating well, not finding a boyfriend, not having hobbies, not seeing family or friends, not having a social life, not exercising, not reading, not learning, not writing your book, not finding a new job and not challenging ourselves. The list could go on to a full page of things you want to try and avoid in your life.

That excuse is the bullshit that we tell ourselves to let us off the hook from doing the things that scare us or could potentially make us really happy BUT we need to show a bit of that vulnerability that I have talked to you about before.

Then, when we start to find some time instead of using productively to work on the above list, we take on more work or the easy stuff so we can keep using it as our shield.

Yeah, I am a pro at that too.

Our comfort zone is not our best friend but in fact our worst enemy. It’s all cosy and comfy there and no one can touch us, no one can hurt us, we can‘t be challenged or have to justify ourselves.

Over there we are awesome, yes. BUT. We are not being the most awesome that we could be.

Yes, we will sometimes get it wrong, we will fail, it won’t work out how we would like it to, BUT it will in the long run make us and our world better.

How many times have you eventually been forced to do something and when you did it, you realised that it wasn’t as bad as you thought it would have been or even wished that you had started it sooner?

Yeah, that…

So this weekend, off of your list of things that you should be doing but have managed to avoid through your business… Do 1 thing to change it. Take a step to making a start.

What can you make time for this weekend that you have been avoiding??

Have a fab weekend

Jen x

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

 

Eat, Drink & Be Happy

As a personal trainer I often get asked the question ‘how do I lose my tummy in 4 weeks? I am going on holiday/ getting married / have an important event soon’

My response… Don’t leave it till 4 weeks before the event for a start. But I also ask the question ‘why do you spend the rest of your year not liking your body to just try and get it in shape at the last minute?’

Ideally we want to be in our best shape all year round, we should feel relatively happy with what we see when we look in the mirror.

When we don’t it is because we have been punishing ourselves with crap food and no activity.

I hear so often ‘I don’t have time’ or ‘I try really hard but it’s just not working’.

I am pretty sure if we went through your day, there would be time that could be better utilised and if we analysed the eating, drinking and activity habits you have there would be things that could be improved.

If you have been someone who has tried every diet on the market, chances are you are currently eating very little in a day and still not losing weight. If you are in this category fixing things is going to take a bit longer than someone who just over eats. But it can be done.

If you are not happy with what you see right now, don’t wait until you feel like you really need to look better. Do it for you and do it now.

I don’t care what size or shape you are, eat and move to be healthy and happy in the skin you are in.

If you are someone who wants to eat cake every day, that is fine, just make sure all the rest of your food is good quality and accept that fact that you are likely to be rocking out some curves.

You need to decide what is more important to you to keep you happy. If you are eating that cake every day to try and fill a gap of connection, it’s not going to work. You are going to need to address that reason.

Don’t leave it to the last minute, yes you can flatten your tummy in 4 weeks, but, as soon as you go back to your ways of eating, drinking and moving less it will come back… You could just invest in a pair of spanx…

Have an awesome Thursday eating, drinking and moving to make you happy

Jen x

If you know someone who would benefit or enjoy these emails please send them to www.freedomintraining.co.uk to sign up for my emails

 

 

A month of gratitude

A month of gratitude… Being consciously grateful for things makes you realise how much in your life you actually have. This whole month we are going to focus on being grateful and notice the positive effect it has on our lives.

So, on this Day 1 we are going to write a Self-Love Letter.

Sit down and write a letter to yourself as you are the 3rd person…

Eg. Dear Jen, I am really liking your carefree attitude to your hair these days, the beach babe style is really suiting you (especially as you are lazing about the beach this week).

Etc… you are writing to yourself about yourself. Think of all the things you like about yourself, your skills, talents, good points, achievements. Really dig deep and get everything down that makes you awesome, unique and genuine.

Take a step back from yourself and appreciate how fantastic you actually are.

Write it, read it, put it somewhere safe so you can bring it out again and again to read – especially when you are having one of those shit days when all you feel like you are doing is beating yourself up and want to do is eat cake!

If you have it, use nice paper and a good pen… If you don’t then don’t use that as an excuse to not do the task. You could type it up on your computer or phone so you have it saved electronically but it will be more powerful if you hand write the words.

Don’t think too hard about what you are writing, don’t worry about sounding egotistical, this is for you. No one else needs to read it. It’s all you.

Get writing.

Jen x

PS If you know someone who would benefit from these emails, some gratitude in their life or the Warrior Woman Project then please send them to www.freedomintraining.co.uk to sign up to the emails

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

 

 

 

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