Have A Pamper Day

Day 16 Pamper yourself

This is one I know EVERYONE will get behind.

Get booked in for a massage (I can recommend a very good masseuse if anyone is looking for one)

Get booked in for a beauty treatment (again I can recommend good therapists).

Go for afternoon tea with the girls (5pm, Living Social and Groupon are usually good for these deals)

Go to the spa (I can highly recommend the Blythswood Spa experience – check 5pm for deals)

Schedule time EVERY week just for you.

Even if it’s you applying your own face mask and soaking in the bath listening to your favourite music, reading a book, or chilling on the couch watching a TV series or movie.

It is all about taking time out to focus on yourself and what you want and being able to switch off.

Self-care month is exactly that, learning to put yourself first and that it is OK to be selfish (which you know because I am always banging on about it).

Once you understand that putting yourself first means that everything you do can be more efficient and makes you happier which helps make everyone else happier…

Find the balance, learn to respect you and love you.

Once you get it, you will love it and appreciate your pamper time.


Jen x


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



Monday Connection

It’s Monday again, this morning I am in London for 2 days of Master Trainer Training… I get to spend the next 2 days learning from more amazing people about delivering indoor cycling product courses.

I love these training days not just because I get to go on long train journeys, stay in hotels, have Epsom salts baths and have someone else cook for me but I get to learn and not just about the products and what it is we deliver when we go out in to gyms.

I get to be with people from different countries, see how others teach, see how they deliver and get to upskill my own communication skills. I need to think about how I speak, the speed I talk at (which can be pretty fast) and the different ways that we communicate with each other.

It’s not just about the words we use, it’s our body language, facial expressions, and tone.

How people connect and communicate fascinates me and I seem to be coming across more and more people that want real life connection rather than just texts and social media. These do have their uses for fast communication and making arrangements. But nothing beats real face to face time.

That is why most of the woman who signed up to the Warrior Woman Project took the option to have a couple of one to one sessions with me.

Having the weekly tasks delivered to their inbox means they can work on it in their own time but having those one to one sessions’ means that they can talk through things to get their thoughts and ideas clear in their head along with being held more accountable. They WILL take action.

When we live in a world that seems to be stuck behind a keyboard it’s good to get real words with real people. You can hear and feel their tone and mood which can totally get lost when you are reading it on screen…

Ever read a message and thought that someone was being really rude or short with you and when you spoke to them it was the complete opposite?

Take some time to have some real conversations and connect with people

Happy Monday

Jen x


Good News You Are Not Damaged

As we continue on this week of self love I want to take this opportunity to point something out to you… Being broken isn’t being damaged…

I remember talking to a guy who told me I was damaged because I was divorced… but it was alright because he was damaged too… Thanks for that mate…

It has taken time for me to realise and understand that I am not damaged. A little bit dented or broken in places maybe but not damaged.

Damaged would suggest that it was permanent and not worth fixing.

Stuff happens in life to all of us that breaks our hearts, dents our confidence, makes us take a step back and look at what it is we actually want in life. That is the rollercoaster of life we are on and if you sail through without ever having to deal with anything then you are either not living or you are burying your head deeper and deeper in to the sand.

I have mentioned before about going for NLP and how it ‘fixed’ me. I don’t think that it actually ‘fixed’ anything, but I do believe that it let me accept what happened, understand who I was, who I now am and who I want to be.

We go back to this vulnerability thing, we are not unbreakable and trying to be just makes us really unhappy…

You can cling on to the past, to the stories and drama that happened in your life and declare that you are unfixable…


You can accept that you have had a rocky road, you are still here to tell the tale, you have learned from your mistakes, you are not a label but a beautiful human being with a colourful past.

Have a great Thursday

Jen x

PS If you know anyone who would benefit from these emails please send them to www.freedomintraining.co.uk to sign up for the emails




Time is ticking

Don’t wait for the holidays

It is great to have things to look forward to, holidays, nights out, time with family or friends.

How often do you sit at work thinking it’s nearly the weekend / long weekend / weeks holiday?

What about the rest of the time?

What are you doing while you are waiting?

What stops you from doing more exciting or interesting things every day?

Sometimes you have to do shit boring things, that’s life, very few people enjoy housework and those that do should make it their career.

What if you started to change the way you looked at the boring things and see them as something that gets you to the next point. I do housework so I have a clean house to sit in and clean clothes to wear every day. I sit at my computer for hours a couple of days a week so that I can get my message out to you guys.

Changing the way you think about your day helps you get through it better. If changing your thoughts doesn’t help then there are other things to consider…

Do you find that you are exhausted by the end of your working day? Have you considered looking at your nutrition? Are you eating enough? Are you eating the right kinds of foods to nourish your body? Soul food is called soul food because it makes you feel good inside.

Have you considered shortening your working day (if at all possible) I know that so many of us work all day from 7am (or earlier) till 9pm (or later) and don’t always if at all take a lunch break. Is that you? Do you need to start looking at how to restructure your day? Do you need to be stricter with your time and not let other people take over your life and schedule?

Make the most of what you have. Enjoy it, be happy, if you hate it don’t do it. Live for each day, each moment.

Find a job you love, fill your life with people you love, do things that make you happy.

Don’t waste a minute. Life is too short not to live and love it. No regrets, no wishing you had made more time for your family and friends. No one ever got to their death bed and said they were glad they stayed in the office that extra hour… Just saying…

Jen x


Do you live for the weekend?

Do you live for the weekend?

All through Facebook, Instagram & Twitter you see posts TGIF, can’t wait for the weekend, this has been such a long week, counting down the days.

Then on Sunday, it’s all, oh no its Monday tomorrow already, back to work tomorrow with sad faces.

I used to be one of those people, at the start of the year planning my holidays in for the year, spaced out to perfection to maximise the bank holiday weekends. Then the countdown was on.

I used to have a Monday to Saturday 9 – 530 office type job that I quickly grew to feel suffocated in.

Actually I had a few, there were times that I loved but I quickly got bored and I could never understand why, if I had finished all my work did I still need to sit there and fill time just to work the contracted hours. I worked in the travel industry for about 15 years, in travel agents, selling foreign currency, doing admin, and in a call centre doing customer services for airlines.

I did get to live abroad for a couple of years in my travel career which was amazing and I wouldn’t change that for the world, but I was still in an office, still working to hours that someone else dictated to me.

I also got to learn a lot about places in the world that made me want to go and visit them (which I did), I have always been a gypsy at heart, and don’t like to feel trapped or stuck.

In 2002 I went to live in Greece, I finally came back to the UK for good in l 2009. I had travelled around Europe, South East Asia, China, Mongolia, Russia, and lived in Australia for 3 years too.

When I decided to come home I decided it was time to have a career change. The thought of being cooped up in an office again made me want to cry.

I had fallen in love with the gym, doing exercise and being fit and healthy, it made me feel free and inspired and it was all I wanted to know about. Day and night I was reading and learning about health and fitness.

I went back to college as a mature student and had to work pretty much full time hours around that while I retrained. I was 6am to 10pm Monday to Friday, worked Saturday mornings too then Saturday afternoons and Sundays doing my studying.

My days were like that until May 2014.

When you want something badly enough you make the sacrifices you need to get you where you want to be.

Now I have more time to myself I actually don’t feel like I ever do any actual work, everything I do I love, whether its writing these emails or my blog posts, training clients, teaching classes, learning, talking, I just never feel that dread of having to get up.

I LOVE what I do. When I talk to people about what I am doing or what I am learning I can feel the smile on my face. I get excited about what I am talking about.

I can hear myself being a total geek and I am so happy when I can tell people things that will help them improve, whether it’s about confidence, getting a plan to achieving their goals, eating better, performing better in class or changing their body shape.

I believe that we are all here to do what makes us happy. How happy are you with where you are in your life? Do you get to do what you love every day?

If you are one of those people living for their holidays and the weekend, have a think about these questions.

What is it that you love to do?

What is it that you can talk about for hours and hours and never get bored of?

Do you get to fill your days doing that?

Are you counting the days till your next holiday or the end of your shift?

If you could do anything at all, all day, every day what would it be?

Is there a way you can start getting more of that in your life?

If you knew that you would be happy 99% of the mornings you were getting up for work, would you take a risk and make the change?

What can you do today to put more (even if it’s only for a really short time) happiness in your day?

The thing you need to understand about  the Law of Attraction and The Secret purely is that yes, you need to put it out there what it is you want, but you also need to take some action. You need to create your own miracles.

You need the thoughts, then, you need to take action. I don’t believe for one second that Oprah just sits in her living room thinking about what she wants. She is an action taker. She has pushed her whole career for amazing things.

Oprah is a big believer in Law of Attraction and The Secret and believes in her ‘God’ whoever he is to her.

If you need to believe in something external to help push you forward, then that is what you do. Whatever your external belief is will help you.

Believe in it, work hard, take risks, find your passion and take the leap of faith.

Life is too short to be living life waiting for the weekend / holidays / to retire so you can do what you love to do.

Do it now.

Jen x


Mirror, mirror on the wall

How many times do you look at someone on TV, in a magazine, in the gym / supermarket / shopping centre and think, I would love to have their legs / bum / abs / chest / arms / hair /  nose etc.??

It is easy to get caught up comparing everything to someone else, whether it’s the stories they tell, how they portray their life on social media or what you read about in the press about the ‘celebrities’.

The thing that we all forget, and I don’t think I have ever come across anyone who doesn’t want at least one thing someone else has… a bit more money, business to be busier, body to be different, to get more like’s on posts or photo’s on Facebook or Instagram…

When we live in a world now with instant fame, overnight success (or what seems to be overnight success), easy access to and constant advertising of plastic surgery or enhancements for your eyes, teeth, hair, skin…

It seems that we are never happy with what we have.

Now in some instances this is not a bad thing, we can use it as motivation to make ourselves better. We eat a bit healthier, move more, take care of how we look each day and create more of a life that we are happy to live.

What we need to focus on is making ourselves the best version of us, not a second rate copy of someone else, not a second rate version of us either…. Be the best that we can be in that given moment in time.

Learn to love the body you have. You can’t change your height, structure or body type, but you can make the most of what you have.

Just stop comparing yourself to others.

Do everything you can to get the best out of you – eat well, exercise, read, go on courses, learn, look for activities to expand your mind and social network, do things to have a healthy body and mind.

The late Joan Rivers was quoted as saying ‘happiness is when you are too busy to know if you are happy or not’.

Thanks to the joy of social media, we spend too much time looking and watching what other people are doing (or claiming to do) that we sit winding ourselves up about how we are not good enough and at the same time doing nothing about it other than worrying and feeding our insecurity.

Or worse, thinking that a trip down to the surgeon’s office for a lift, tuck, botox shot or implant will change everything and all our worries will be gone (they won’t, you will find something else wrong).

Most of us have insecurities about our bodies. Most of us have a level of body dysmorphia and body envy of someone else. The fact is we are all amazing in some way, we are tall or short, we have curves or are lean, and we have a variety of hair colour that can be changed in a visit to the hairdresser.

Surround yourself with people who make the best of what they have and be inspired by them.

Get busy creating a healthy, happy environment that doesn’t give you time to envy others, let them envy you (and then pass them my email address so they can sign up for these emails to inspire them too).

Distance yourself from social media, ditch the trash celeb magazines and anything else that makes you feel bad (believe me, you are awesome in your own special way).

I have set this challenge before (but not for a long time).

Look in the mirror, find 5 things you like about yourself. Write them down and keep them somewhere you can see them. Then later in the day or the following morning write another 5.

Start noticing the lovely bits (believe me, there will be many).

Jen x


I was way off balance

Oh how times have changed for me, I remember the last day of my Commonwealth Games events, very busy day; Early morning netball, home to inhale some food, do some work and write some emails. Then shower, get changed and scoff dinner (in the car) on the way to pick Kirsty up to go to the athletics…

THEN I was meeting another group of friends to go out clubbing – on a school night!

I am not going to lie, when I was dropping Kirsty off after the event I was so tempted to just go home. Watching athletes all day is exhausting.

I decided to go, just for an hour… but I stayed till 2am…

I was driving and I don’t drink anyway, so a hangover wasn’t going to be an issue. I had such a good night… I even wrote a work email on the dancefloor because I hadn’t had time before I left the house.

We had an amazing night. We laughed lots. We danced. I drank loads of water while everyone else was getting wrecked and I left just after 2am.

Sometimes even on a school night you need to let your hair down, blow away the cobwebs and have a dance.

I find with my friends that we are all so busy and work different hours that we hardly get to see each other.

It’s important to make time for fun in your life.

I was a workaholic, 7 days a week, 18hr days, working and studying, and missing out on fun times.

It’s all changed now, I am all about the work life balance, fun time gets scheduled in, nights out, lunch or coffee with friends, family dinners, gym time, classes for me, cinema visits, museums, meet-ups, even my meditation gets scheduled in.

It might seem a bit anal that it’s all in my calendar and I am pretty much fully booked every week but I am much less stressed. I feel happier. I still work and I still learn but now I also take time for me and fun.

What things in your life do you need to change to get a better balance? What stopped you from making those changes? What would it take for you to find that balance?

It took me a year of poor health, moodiness (wanting to be on my own all the time), Dr visits, blood tests and a referral to haematology to realise that I had it all wrong…I don’t recommend waiting that long.

Act now. Be less stressed. Get some balance. So many people that I meet these days tell me all they want is more fun in their life, the long slow journey to work, other people first, forgetting about yourself can be reversed in one simple decision. That decision is just to do something for you.

It really is that easy, even if it’s only starting with 10mins of you time a day to enjoy a coffee or view or read a chapter of a book.

That first tiny step really will turn it round for you.

Have a fab day

Jen x

Wrong side of the bed?

When you wake up what is the first thought that crosses your mind?

‘oh no, here we go again’

‘what’s the weather like?’

‘yus, new day, can’t wait’

The first thoughts that go through your head are usually going to set your mood for the rest of the day.

I am lucky that when I get up 4 out of my 7 days it’s to go and teach my indoor cycling (spin) class and I have 16-20 maddies that all get up to join me for their morning class.

At that time in the morning I have been called the devil, smiling assassin and I can hear the swearing under their breath, but they get up for it, and I love delivering the class.

My point is though, when you wake up you want to be thinking about something that make you happy to put a smile on your wee face and have you looking forward to the day.

Sometimes your dreams will have an impact on how you feel when you first wake, if you are sad or distressed it is important to find a way to change that mood as quickly as possible. I find talking to people about them trying to work out the meaning helps because often the dreams don’t mean the literal sense they are delivered in.

If you can’t find anything to look forward to other than getting home to get back to bed I would seriously advise a career change or join Warrior Woman Project to get some direction and perspective (http://www.meetup.com/Warrior-Woman-Project-Weekly-Meet-Up/ ).

I talked to you about keeping a gratitude diary, 3 things every night before you go to sleep that were good that day. Finish the day on a positive note.

How is that going? Are you still keeping it up? Have you noticed any difference in your day? We were talking about looking for positives and proud moments in your day at Warrior Woman the other day and Sheila has noticed a positive difference about how she feels each day.

I find myself taking note of things through the day and actually looking for them so I can add them to my list at the end of the day, the same with my 1 new thing every day, getting a break from your daily routine shows you how much you actually do in a day so you don’t drift through life in that haze.

I am a pretty positive person anyway (to the point that I think some people get annoyed with my happiness and positivity but they can kiss my ass), but finding the good in things just makes the day go better.  Just for the record, not every day is a happy day, bad shit does happen, the difference is the bounce back and refusal to wallow in gloom.

When the day goes better I feel you less stressed. That is a GOOD thing not just for your mood, but for the people around you, for your waist line and for your sleep.

Have a happy day

Jen x




Who the hell is Freedom In Training?

I have never been someone who sticks at things that she hates doing. My philosophy is Life is Too Short for that shit.

Don’t get me wrong, I have done jobs that I hated just to pay the bills and stayed in a relationship or too way longer than I should have.

You have to try things to see if you like them. Finding your passion for most of us is about trial and error. There are very few who are born knowing what they want to do with their life.

Some things in life you just need to suck it up and get on with, like school, I hated school. I wasn’t delighted to be there, but I went and did the best I could uninspired and unmotivated, doing what I was told because I don’t like to get in to trouble.

I had no idea what to do with my life when I left school, so I picked the college course that interested me the most – Travel & Tourism. This was mostly down to the fact that there was an ‘educational’ at the end of the year. Yip, that’s right, I made my first big life decision based on going on holiday.

I loved that year at college, so much, that I got Student of the Year (not too shabby for someone who hated school and scraped through with 1 higher). That year took me in to a career in travel that spanned almost 15 years. I got to go and live in Greece and Gran Canaria then took off to live in Australia having travelled through quite a lot of Europe, South East Asia, China, Mongolia & Russia.

Somewhere towards the end of that 15 years, I realised that my passion wasn’t in working in the travel industry. I love travelling but that is about where my love affair with it ends. Booking people on 2 week all inclusive holidays to Benidorm or domestic business flights to London just didn’t get me excited.

The excitement was in fitness, in the gym. Anyone that gets up at 445am to be in the gym for 530am to be in a spin class at 6am seriously needs their head read or is in love with fitness. It took me a couple of years to work out how I was going to get my foot in the door and a couple of attempts at finding my road in.

Membership sales was NOT for me. Standing on the street in the middle of Sydney’s Bondi Junction, trying to get people’s phone numbers to take them on a tour of the gym was hell on earth. I lasted 3 weeks then walked out the day before my 30th Birthday. There was no way I was starting a new decade of my life doing something that stressed me out so much that I had a constant pain in my chest. The life was being sucked out of me, until I pulled my big girl pants on and sassy walked my ass out of there.

I got on a flight to China, got the train from China to Russia to fly back to the UK (I will always love travelling) and in to college to learn about this health and fitness stuff. That not being enough of course I signed up for as many courses as I could afford to build as much knowledge as I could.

I had found it, my passion, the thing that made me work 7 days a week, all day in college then working until 9 or 10pm at night, studying or on courses all weekend. I embraced any opportunity to get experience and learn from others in the industry.

5 years down the line I completed a degree in sport and exercise science and postgrad diploma in teaching adult learners under my belt. Business ventures tried and failed. Relationships came and went. Lots of lessons were learned and a LOT of fun is being had.

I have freedom now that I know what I am passionate about. I can explore the different avenues open to me. I want to reach out to as many people as possible to help them find their freedom. I keep learning, I keep sharing.

If you follow my emails you will know that every day I try to teach you something or point you in the direction of making your life better, happier, getting you away from the bad weeks. Someone recently said to me ‘you know you have bad weeks, then you have really bad weeks…’ These days I don’t have bad weeks, and if I do I focus on the positive stuff that came out of them.

Love me or hate me for it, it’s how I get through life. I’m your happy go lucky ray of fucking sunshine. I have had more than my fair share of shit thrown at me. I have had massive losses in love, life, friendships, and finances. But I have also had massive gains, and those gains will always outweigh the loss.

You have 2 choices in this life, stay down when you get knocked down and be a victim. Or, stand up, straighten your crown and fight on fearlessly.

I want you to find your sassy pants and wear them with pride. I want you to find your inner Warrior (check out my Warrior Woman Project http://freedomintraining.co.uk/warrior-woman-project/ ). I want you to find your passion. I want you to find your freedom.

Jen x