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…


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

Set It On Fire

Yesterday I mentioned about doing things on your own and how it can challenge you and build character… I also mentioned that it can bring some of your self-doubt crap up, the things that make you question ‘are you good enough?’

What I want you to try today is start getting rid of that crap.

Write it down, empty your head, all those negative thoughts, the doubts, your worries…

Then you are going to burn that bit of paper (in a safe place of course, please don’t have any house or office fires – we have all seen that Valentines episode of Friends) OR put it through the shredder.

Whatever you do, destroy that bit of paper, it’s one, it’s over, it’s rubbish.

Then I want you to write a list of all the things you have achieved, challenges you have overcome, things you have done that you never thought you could…

This list is one you keep.


Keep adding to…

This is your reminder of what you can do when you put your mind to it.

I will leave it up to you if you want to add to it Things To Do, these are your goals, dreams things you want to achieve. I like to have these so I can tick them off and add them to the achieved list.

I will also let you decide where and how you do this, mine is on a spreadsheet and also on a whiteboard.

Have a heads up Tuesday, do great things

Jen x

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

Stand Alone

Sometimes you have to do stuff on your own, even when you don’t want to.

Being self-employed can be a lonely gig at times, especially when there is no one around to bounce ideas off, have a giggle with, or get distracted by. There are times that I wish there was someone there to hold my hand and I question what the hell I am doing, BUT I look at all the stuff I get done, the difference I make and how far I have come on my own and feel mega proud of myself.

When you do achieve things on your own you get that wee buzz, the sense of satisfaction that you pulled the big girl pants on and this is all you… Yeah you need to high 5 yourself, but that is ok… You did it, you are strong, confident, and independent and you remember why you are doing it.

About a month ago I went to a wedding reception on my own and that was tough, I didn’t want to go alone but it was Nicole’s  40th birthdays and I had double booked myself – I really wanted to drop by Mic and Gemma’s wedding… They are a couple so in love and happy that I am inspired by and they give me hope so wanted to go and celebrate with them. I went along to see for an hour, I got to see them cut the cake and have their first dance. I didn’t really know anyone else there so stood at the bar drinking my water but feeling proud of myself and happy that I had done it.

I would have been annoyed with myself if I had chickened out of going.

When you are challenged, it can feel like an uphill struggle and brings up a lot of questions but pushing through, doing it anyway makes you thankful after. It just made you stronger. It just made you realise that you are capable of a lot more than you give yourself credit for.

Whether you are working towards a goal, running your own business, fighting for that dream, remember that these are all yours and only you alone will have the passion and determination to make it happen.

Be proud that sometimes standing alone is a good thing and you are always building character.

Jen x


Can you create your own destiny?

If it’s meant to be, it’s up to me. Take responsibility for your life.

I found this on a post it note which I wrote at some point and it has come in to my eye line just when I needed to see it, must have read or heard it somewhere and thought I would need to read it again.

It was kind of ironic that I found when I was thinking about getting my tarot cards read again.

I am not sure I believe in card readings but at the same time am always intrigued by them… I have had them done a couple of times and they have said the same thing.

The first guy I ever had do a reading was pretty good, he told me some stuff that was un guessable like the layout of my mum’s house and that it was connected to another family member. From my palm reading he told me about my personality (which I have read books on and there is scientific research on) and these people are good at reading people (ever watched Lie To Me? You should watch it, people are fascinating).

Other blah blah I was told the last time, your life is going to be based around your career, there is not much about a love life but there could be something around Christmas (yeah that has passed and no boy) who would be older (but that could be days or weeks not necessarily years) and there might be someone younger (again could be days or weeks) and you will travel with work – that travel could be between my house and the gym though… talk about covering all bases!!

And it’s kind of where my life is and has been for the last 5 years… As I write this I have just talked myself in to saving cash and not bothering with another reading.

I do wonder though if the first card reading had made me subconsciously make choices that I might have otherwise chosen differently.

I know a couple of people who regularly get their cards done and live their life by what they are told. One of them has travelled the world because of what she had read, which is maybe not a bad thing if it wasn’t something she had considered before.

I am more a believer in creating your own destiny, if you don’t like the direction your life is going it is up to you to make the changes you need. The cards I suppose are just looking for some reassurance.

Whatever it is, you are the only one who can make the changes to your life.

Your job, home, social life, friends, weight, fitness, beliefs…

The rebel in me wants to prove the cards are wrong, maybe there could have been a boy at Christmas time and I chose not to see him just to show those cards…

How often has someone told you something about you (not a fortune teller, but a family member or friends) that you believe to be true? You are shy, you are nervous, you don’t believe in yourself, you are not confident?

How quick are you to believe that is right about you?

On the other side when you are paid a compliment you don’t take it on board so quickly. You are confident, you are beautiful, you look amazing, you are smart…

We seem to challenge these positive thoughts and accept the negative.

Is it the same when we get cards read? We believe the bits that we want to believe.

I prefer:

If it’s meant to be, it’s up to me. Take responsibility for your life.

I would love to hear what you believe & think about it. Do you live by the cards or make your own destiny?

Totally ramble topic today, have a great Friday

Jen x







What do you stand for?

I quite often talk to my Warrior Women about values and why it is important to live your life by them.

You might have different values for different areas of your life. Your relationship values might be different from your work values.

There might be some that no matter what area of your life they are there, set in stone.

Trust for me is a non-negotiable. If I don’t trust someone then I can’t have them as a friend, can’t do business with them, I don’t even want to have to deal with them at all if possible.

What is it you stand for?

You might not be sure what your values actually are, so a good place to start is make a list of what you would like your values to be.

What would you like other people to see in you?

Thinking about yourself as a 3rd person sometimes makes it easier and you might find that the list of what you would like is what you actually are.

Having your standards and living by them gets you respect.

It fills your world with people that you want to have around you, that are good for you, that can help your life be the best you would ever want.

You also respect yourself, which in my opinion is the best thing you can have.

You don’t sell out, you don’t give in to peer-pressure, you understand your WHY, and you will feel strong.

So take 10 minutes today and write out some values that you either have or would like to have to stand by.

Jen x