Solo dates and fun stuff

For quite a while now on Sundays I have been trying to do different things with my day. I am expanding my culture and experiences to develop me as a person.

I have been to the Art Galleries, the Transport Museum, Gallery of Modern Art, walked up Conic Hill, been climbing, to movies at the GFT…

Some of them I have done with friends, some on my own.

How often do you do things outside of your normal routine?

Do you ever go off and do stuff on your own? Taking time out by yourself.

I love spending time alone. Pottering, writing, reading, people watching, thinking about things, thinking about nothing.

I totally believe that you NEED to be comfortable doing things on your own.

It’s even more than comfortable, but happy & content. There is nothing more freeing and empowering than liking your own company.

People have more respect for you when they see that you are independent, weirdly it makes people want to hang out with you more.

Why do people want to hang out with you more? Because you display good, strong values and they see that they can learn from you.

If you are someone who isn’t comfortable on their own, like as soon as you are left alone the first thing you do is grab your phone and start texting, checking Facebook/ twitter or reading your emails.

Learn to not do that.

Your challenge for this week, if its something you are not good at.

Be alone, no phone for comfort. Go somewhere, do something different.

Go to a museum, coffee shop (you can take a book to read, but don’t use social media if you have your kindle/ipad/tablet to read, it must be a book), go for a walk, go for dinner, go on a day trip (the city tour buses are always good).

Let me know what you are doing for your challenge.

Fo and push yourself to do something outside your comfort zone.

Jen x

New Year, New You bollocks

With all the new year, new you bollocks that’s filling your timeline, its always refreshing to hear some truths.

Without a plan, you are not going to change.

Without knowing what it is you actually want and why you want it, you are not going to change.

If you made the same resolutions last year, chances are you are not going to change.

If you only set goals from 01 Jan, chances are you are not going to change.

Sorry to tell you, but these are facts. At a minimum, you should be setting and assessing your goals every month (if not every single day – yes, you read that correctly, every single day).

With that in mind I thought I would re-post a recent blog which is something that I teach my Warrior Women in the Warrior Woman Project (

Goal + Plan + Contingency = Success

Oscar Wilde ‘success is a science, if you have the conditions you will get the results’

To be successful you need to create the right conditions to make the results happen.

In previous emails I have suggested that you set some goals.

How is that going for you?

Have you worked out your plan?

Have you figured out what and who you need to help you achieve your results?

Have you started to make the changes to get you to where you need to be?

It is up to you to set your conditions in place to allow everything to come together.

You need to put yourself in to the right mind-set. Focus on the outcome.

You pack your gym stuff, prepare your food, set the alarm early.

One part of the plan falls out of place and the rest of the plan goes out the window.

For example, my flatmate:

Packed her gym stuff, set the alarm, prepared all her food.

Alarm went off, decided she was cosy in bed, wouldn’t get up and go to work at the end of the day.

She got up later, then when getting ready for work she realised that she was getting her hair done after so she ditched her whole healthy eating plan for the day. Roll & sausage & potato scone, Victoria sponge, chocolate…

(She did tell me about this to out her in my emails, I am not being nasty)

Just because she didn’t go to the gym there was no real reason to ditch the rest of her plans for the day.

How often do you let that happen to you?

Goal + Plan + Contingency = Success

Have a good day, and get back on the plan even if there is a side step.

Jen x




Love yourself… RANT

You say you want to look better so that you will feel better about yourself, so that you will feel more confident, happier.

You say you want to find love but it seems you don’t even love yourself…

How much are you prioritising yourself?

Do you eat for health?

Do you exercise or do activities that keep you healthy?

Do you have hobbies, interests that entertain you?

Are you learning new things everyday to develop yourself in to an even more amazing person?

If the honest answer to any of these questions is no (and that includes answers of hesitation, sometimes or not really) then you need to get a grip.

We comes back to that term ‘self-sabotage’.

The only person preventing you from being happy is you.

There might be people around you questioning you, doubting your abilities. My question to you would be, why they hell are they still around?

If you don’t love and respect yourself then why would anyone else? You do not need someone to ‘save’ you or entertain you.

The people around you – friends, family, partners should be there to compliment your life not complete it.

Think of people you have moved on from…

How did those relationships start out? What happened? Why did you end up moving away from it?

This is not just boyfriends / husbands / partners, this is friendships too. There was a reason they started and a reason they ended (not always a fall out, sometimes just drifting apart, moving on, a change of chapter in your life).

It’s time for to fall in love with yourself.

Surround yourself with people who inspire and motivate you to be better and want better.

You are the average of the 5 people you spend the most time with…

Make that average BIG, make it AMAZING. Make it that other people want you to be part of their 5.

It’s time to stop bullshitting yourself.

It’s time to take control and make you a priority.

Write a list of the 5 things you are least happy with.

Then write a list of the 5 things you are most happy with.

Using the 5 things you are most happy with, how can you use them to your advantage to change the things you are least happy with?

Write it down.

Make a plan.

Start working on it.

I want to know how you are getting on… So, do it today and let me know.

Jen x

There were nearly tears…

My personal trainer was off on his holidays last week so I had been left homework to do… Which I did (a couple of times).

Yesterday we were testing to see how things are progressing.

Frustrated and angry are how I get when things don’t work like they should. And that is not just with the exercises that’s just overall.

I was pretty close to tears for the whole session…

It was the first time I had done weighted squats in about 7 months.

‘Hold at the bottom for a count of 3’ he said…

‘ok next one go deeper and hold’

I decked it.

My head said ‘nah this is too hard’ and everything switched off.

Get up, go again (this man has no time for my shit).

Next 4 were better. Still not great but better.

I have more homework to do.

If that had been me, in the gym on my own I would have either not squatted deep enough or chucked it after decking it.

Either way I would not get stronger, I would continue to have my reoccurring injuries.

Working on your weaknesses is HARD. I know. Admitting there are weaknesses is hard (if you are getting injuries there will come a point where you need to do something about it or give up).

I go to someone else for help with my fitness.

I go to someone else for help with my head.

I go to someone else for help with my nutrition.

Do I know how to do all of these things on my own? YES, I do and I help many people on a daily basis achieve their goals, clear their heads and get their nutrition sorted.

Why do I go to someone else?

I need that external person to hold me accountable. I need someone who is more experienced and has different knowledge from me. That is how I learn. That is how I succeed. I understand the value of what I offer.

You can read all the books and magazines, listen to podcasts, watch motivational clips on YouTube but if you don’t take action all you are doing is reading the manual.

Who holds you accountable? Who pulls you up when you are telling yourself those wee lies to make yourself feel better? (Remember yesterday’s email?)

There is no shortcut to your destination. There is no magic pill or wand that will make it all go away or be better.

The only thing that will make it happen is you.

You should have set goals by now… If not why the hell not?

Looking at your goals, what is it you will get out of achieving them? Now I am talking emotionally here. Not that you will get to fit in to that size 12 dress you bought 3 years ago promising you would get in to it back then.

How will you feel inside achieving your goal? Happy? Confident? Give you self-belief? Proud?

Once you know WHY it is you want that goal it will make it so much easier to push forward.

For me to be injury free will give me more confidence when I am working with the Master Trainers of the Indoor Cycling Group. I know my weaknesses are holding my back from being REALLY good.

What is your WHY?

Let me know.

Jen x


Tom Cruise and Groundhog Day

Tom Cruise and Groundhog Day, or was it Edge of Tomorrow

I don’t go to the cinema often but earlier this year I went to see the new Tom Cruise movie, Edge of Tomorrow. I had no idea what it was going to be about.

In brief without a plot spoiler, basically Tom Cruise is in an army, goes to battle, gets killed, wakes up at the start of the day taking with him the lessons he learned from the last time to get a bit further.

How cool would that be if you could go back and re-live your day to make it right the next time.

Well you can. We obviously don’t wake up from being dead, but we do wake up… every morning.

You get to live your day again. You get to learn from the mistakes of fall downs from yesterday and make today better.

So you had a crappy day and ate a bucket of crap food yesterday.

Today, even if you have a crappy day you can make the decision to not eat the shit food.

That way your day ends better already than the day before.

What made your day shit?

The way someone else treated you?

Just because they are being a dick does not mean you need to take it personally and sabotage your efforts.

Everything going wrong or not the way you want it to? We all have those days, alarm doesn’t go off, can’t find your keys, spill the milk… its just one calamity after another.

Stop for a second.

There is nothing you can do about the alarm not going off now.

If you are meant to be somewhere call/text say you are running late.

Trace your steps back to when you last remember having your keys. Frantic searching rarely works.

Wipe up the milk, take a breath, the world is not going to end if your late or if you spill something.

We don’t need to be in a Hollywood blockbuster to be able to start a fresh every new day.

Sleep is your time to reset. Waking up is your re-start.

This is something that I teach in the 12 week nutrition course.

Having slip ups or events that you want to go to but will take you slightly off track are OK, when you get up tomorrow you get to start again.

One day of eating crap food won’t devastate your plans just the same as eating perfectly for one day one have you at your perfect weight.

If you are sick of living groundhog day and not moving forward towards your goals you can apply to join the next intake of the course .

>>> click on the link >>>

Some of you will be happy to stay in the loop, making excuses and not feeling as good about yourself as you could.

Jen x



Everything changed when i stopped doing this

So recently you were to identify 10 things that you like about yourself… How did that task go? Did you manage to get more than 10?

Did you feel better about yourself?

It should have made you feel better.

Focusing on what is good instead of what is bad always makes things easier to deal with.

This is the same for all areas of your life.

You don’t like your job? What is it you don’t like?

What is it you do like?

If you can’t think of anything positive then why the hell do you still do it?

Money is not a good enough reason if you are unhappy.

You don’t like your weight / body size?

What bits do you like?

What are you doing to change it?

If you don’t change what you are doing now nothing is going to be different.

If you are doing everything you know how to and you are still not getting results then it is time to get in an expert to help you.

The first thing I do with clients is talk about setting goals and understand why they are setting them, and what they will get out of achieving them.

Taking a step back and looking at everything from a different perspective helps you get clarity.

Sometimes you get soooo busy that you feel like to are on a treadmill, going nowhere, and there is no stop button. You can’t think clearly in this situation.

Jump off the treadmill. STOP. Breathe. The world WILL NOT fall apart if you take 5 minutes to breathe and get your shit together.

If anything when you do, your world will fall together even better than you expected.

Jen x

Don’t wait for the holidays

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 its nearly the weekend / long weekend / weeks holiday?

But 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.

But 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.

Do you find that you are exhausted by the end of your working day?

Have you considered looking at your nutrition?

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?

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.

Jen x


Embrace the change

So last week I talked to you about being stuck in a rut and challenged you to start making some small changes. Acknowledging people and keeping your phone in your bag or pocket…


How is that going for you? Did you just do 1 day or did you keep it going?


It’s surprisingly nice when people respond.


Time to take this up a level. Every day you change things, your clothes, your shoes, what you eat, your mind (and if you are anything like me you will change your mind A LOT)…


Next challenge I want YOU to start to be more carefree, more spontaneous and more open to new things.


I was a self-confessed control freak about EVERYTHING.


Some things I still am, but it’s a work in progress.  What I want YOU to do is say YES to more invitations. Drop some of the control. Have more FUN.


When the ‘what if’ is in your head, ask yourself ‘will it REALLY matter if I go and have fun with my friends for a couple of hours today and I don’t answer those work emails on any evening / Saturday / Sunday afternoon?’


It’s nice that you are passionate and driven about your work, but you need to have time off to have FUN, put on your dancing shoes, let your hair down or just chill the fuck out.


I made myself ill last year not taking time off and living in constant stress, being ill made it even worse because the Dr’s couldn’t work out what was wrong with me.


Every test was coming back clear (thankfully) but believe me, it scared the shit out of me being sent to the hospital for tests for lymphoma.


Nothing makes you sit up and listen like a cancer scare.


My prescription from the consultant…


Take time off and have fun.


I really don’t want that to happen to you.


Control for me is out of fear of the unknown.


Now I am starting to get a kick out of the unknown.


I have given up 2 businesses with the support of being in business with my friend to going it alone on a path that I am not sure exactly where it is taking me – but I have some insanely exciting ideas.


Letting go is scary as hell, but just think of what things could be better in your life if you just let go (even a wee bit).


So this week YOU are saying YES to invitations.


And if you are not getting invited anywhere do the inviting.


Look for opportunities to try new things, talk to new people, start eating better, get signed up for those personal training sessions you have been promising yourself ‘once you have more time’ even change your route to work.


It’s human instinct to make life as familiar and routine as possible but let’s face it, familiar is getting boring, and you are not getting anywhere.


Life should be enjoyed and a bit of change can make it way more exciting and interesting.


Say YES to more this week and let me know what new things you have been up to, tweet me @freedom_trainin .

Jen x

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Is having a flat tummy really going to make you happy?

Schopenhauer the philosopher said ‘to neglect one’s body for any other advantage in life is the greatest of follies’I am not going to lie, I had to Google follies (to save you it means ‘lack of good sense’)

One of my clients recently announced that she was just going to get liposuction because it was easier than doing the exercise and eating thing, she doesn’t think that having a flat tummy is going to make her happy anyway so she might as well focus on the things in her life that make her happy and forget about the stuff that makes her unhappy…

She stayed in class and then worked her ass on in PT while telling me that when she is away travelling she will be doing exercises every day to keep her ass in shape and make sure she doesn’t put on loads of weight while she is away travelling for 3 months.

I am pretty sure the liposuction is just chat.

Getting back to Schopenhauer, you only have one body to live in and its with you for life.

You make sure that you MOT the car, gets a service regularly, keep the oil & filters clean, you pay a lot of money to look after a car that you only keep for a few years.

So why then are you are happy to ignore and abuse your body which is for life?

I am guessing there is something you might not happy with; your of lack energy, what you see in the mirror, how you fit in to your clothes, how your bits wobble when you walk (never mind run), how out of breath you get going up stairs, you used to look good then you found your love for the vino…

You want to be buzzing with energy, look great in those clothes as you take the stairs 2 at a time (that might be pushing it a bit)… Hell YOU want to look and feel good naked!

I am not suggesting that you aim for a fitness model physique (unless it’s a goal), but you do want the confidence, pride, smile when you catch a glimpse of yourself in the mirror.

Finding the balance between living a life where you can eat out, have a drink and look awesome is not as hard as you think it might be.

There will be sacrifices made, lifestyle changes have to happen.

It’s your current lifestyle that is making you not like what you see just now.

It’s robbing you of that confidence.

It’s holding you back.

It’s time to make a change and find Freedom in Training.
Jen x

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Look at yourself like you are a stranger

I love to spend the day as a tourist.

Recently I went on the hop on hop off tourist bus.

It’s amazing the things you don’t notice when you are going about your everyday life.

Looking at the city from different perspective really lets you see the beauty, culture and diversity that we have here…

How many times do you look at yourself from a different perspective?

Have you ever caught sight of yourself in a reflection or photograph that maybe you weren’t expecting to see and though wow, look at her, she looks amazing, then realised you were looking at yourself?

How did that make you feel?

It makes a change from when you look at yourself and think your roots need done, you’re looking a bit bloated, wrinkles are starting to show, you wished you had bigger/smaller boobs/ass/thighs.

Why is it easier to look and identify the flaws when that makes us feel like shit?

Why not look for the good? Identify the bits you like, and feel better about yourself straight away.

I want you to have a look in the mirror. Write down 5 things that you like about yourself today. Put it somewhere that you will see it for the rest of the day.

Then, tonight I want you to do the same again but another 5 things that are different. It doesn’t need to be all physical things, it can be about who you are as a person.

If you are reading this at night then do 5 tonight and 5 in the morning.

A brilliant video about how we see ourselves >>>

Watch it, it is so powerful, one of the girls at the end nails it

‘we spend too much time trying to fix the things that aren’t quite right, instead we should spend more time appreciating the things we do like’

Let me know how you feel tomorrow

Jen x

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