The thing about Wednesday….

Here it is… Wednesday! Everyone’s dread day! But why? What’s so bad about Wednesday? Yes it’s smack bang in the middle of the week but surely that’s just a good sign that the weekend is just around the corner? 

But what if you lived a life that you didn’t wait for the weekend, that everyday you woke up and did something that made you never need to escape on the weekend or escape on holiday rather you enjoy your weekend and enjoy a holiday because it’s relaxation!

Too many of us these days stay stuck, live for the weekends rather than living in the moment and trying to achieve the best with our lives!
Do you have a goal? Then go get it! 

Do you want more money? Go and earn it!

Do you want more happiness? Go and create it!

Do you want to feel better in yourself? Go and discover who you are! 

There is always a solution ūüėÄ stay positive, be positive, and find your self! 

Life is a road of self discovery, live it, love it and be you! 

Power of Positivity


Everybody loves a little quote now and then… even though you cannot admit it all the time – even those who are cynical about it – a positive quote, if it is relevent to you makes you smile, even if you don’t show it on the outside, you are smiling on the inside. Thats the thing, not many realises how amazing one little bit of positivity a day could make an impact on your day. That might not be massive things, it could purely be, someone holding the door open for you, someone saying thank you, making an impact on someones day. Have you ever taken a moment and thought, what impact do I have on other people? When was the last time you told someone you loved them? When was the last time you walked up to a total stranger and admired them for what they were wearing? When was the last time you held a door open for someone? When was the last time someone infront of you dropped something and you picked it up and chased them to let them know they had dropped it? You get the jist… If you haven’t done at least one of these things this week think about these in reverse… how does it make YOU feel when someone does these for you? Also how does it make YOU feel when someone doesn’t?
When you have lost your phone and no body hands it in and its lost for good. If someone can see you coming towards a door and lets it slam so you need to open it again.

I remember once while running for a train in Edinburgh Waverly station and I slipped and went hell for leather case flying one way, body another…. nobody stopped to help… infact 2 people stepped over me as if I was a piece of trash on the street…. I remember feeling mortified! I could not believe that had happened – and it was incredibly sore! I felt embarassed and ashamed, I got off and walked it off… but from now WHENEVER I see anyone in a similar situation I am the first person to check they are okay, help them back up and let them know that it happens to everyone. Flip reverse to another situation: In January this year while out running, a road bike hit me direct on my knee cap while coming round a corner in the pedestrian lane. After rolling around on the floor for 5 minutes I got up and thought, “hey im indestructible I will be okay.” As I went to jog on I quickly realised that something was not right. At the moment I burst into tears – alone, soaking wet cause it was raining and in extreme pain. Then a jogger, just a random guy in the street comes past. He runs past then comes back to ask if I was okay… he did not need to do this but he did. When he saw my distress he went on to help me walk to the nearest seating area. Told me to wait and he would run to get his car and take me to a&e. He did not need to do this, but how did that make me feel? It gave me hope that there was still kindness and generosity in the world, and I was and will be eternally grateful for this as I was in no frame of mind to make any decisions.

It is little acts of positivity and kindness that keep that hope that there is kindness in the world. Spread positivity and kindness today and add a spark of happiness to someones day. You never know what positive impact that may have on them – do one act of kindness a day to help spread positivity! You never know when you will recieve a positive act in your return ‚̧


Training Your Mind

Your mind is so powerful! It is more powerful than you ever could imagine or believe. Have you ever had thoughts out of nowhere that you feel incredibly powerful and invisible? Then thoughts that you feel could destroy you? How do you maximise this incredibly fascinating part of your body so YOU have the power over it?

8 Bones Form The Skull and 14 Bones form your face


The brain is composed of 3 parts: The brainstem, cerebellum and cerebrum and 4 lobes: Frontal Parietal, temporal and occipital.

Frontal lobe

  • Personality, behavior, emotions
  • Judgment, planning, problem solving
  • Speech: speaking and writing (Broca‚Äôs area)
  • Body movement (motor strip)
  • Intelligence, concentration, self awareness

Parietal lobe

  • Interprets language, words
  • Sense of touch, pain, temperature (sensory strip)
  • Interprets signals from vision, hearing, motor, sensory and memory
  • Spatial and visual perception

Occipital lobe

  • Interprets vision (color, light, movement)

Temporal lobe

  • Understanding language (Wernicke‚Äôs area)
  • Memory
  • Hearing
  • Sequencing and organization

Mayfield Clinic, 2016 (

These are alot of areas to train! But can you imagine, if you could fine tune these aspects how incredible powerful you could be? It is like training yourself to be an athlete. You fine tune every aspect of your body, muscle movement, speed/power, bodyweight/power ratio, Oxygen threshholds, altitude training to enable your body to be able to pump more oxygen through your body. BASICALLY You are training your mind instead of training your body. Everybody should try it!

I saw an amazing quote this morning that inspired me to write this post:
“Train Your Mind To See the Good in Everything”

Yes some of my friends laugh at me, I literally try to see the best in every situation… I broke my knee and I said well maybe I broke it because somewhere in this universe I was meant to focus on what I want to do with my life. I got diagnosed with coeliac, I say someone out there is telling me I need to look after my health better. There is always a lesson and a positive lesson learned out of every situation. But you need to train your mind to think like this. Everybody has the gift and capability to get the best out of themselves and maximise themselves… now I am not saying everyone should be going around the world singing happy songs and claiming that life is perfect and merry! That is far from it, but what I do want to try and encourage is everyone to take a step back and look at situations and how you could take positives out of it. Are you a blamer or do you look at how you contribute to a situation and think how you could deal with it better?

Lets use an example:

If you have a PT client, they are really struggling to achieve their goals. Do they:
A) Just continue and not say anything and hope that they achieve their goals eventually but they are not fully committed
B) Hope they Admit to you that something is not working and they are worried they aren’t moving forward
C) You notice as a personal trainer that your client isn’t achieving their goals, and question what can you do as your profession to help them achieve their goals?
D) Let them have time away and reflection time, and then re approach them to find out what their readiness to change state is at?
E) Just let them give up?

Just because your client isn’t achieving their goals – is not a reflection of you being a bad personal trainer, it is a reflection that you both need to sit down and discuss how to re adjust this plan in order to maximise their way forward. The positive in this situation woul be C – as your profession you take control admit that something is not working and work with them to identify what the issue is… You will be suprised with the answers. I mean unless you literally have no clue about how the body works, planning and nutrition – which is what you are trained in – then ofcourse you can come to a solution and work forward. This also creates GREAT client retention. Sometimes though you have to admit to yourself as a trainer that you may not be the right PT for that person. This is NOT a negative – it is a great strength in a human being to admit when something isn’t right. This is the issue with the mind – if you haven’t trained your frontal lobe to manage your “chimp” that tells you you are useless and not worthy – then you will struggle to see the positives. “The only person you are destined to be is the person you decide to become” (Olson, J. 2013)

What can you do in the next 30 days to ensure you are moving towards the person you want to be by training your mind?


Each evening for the next 30 days take 10 – 15 minutes each night to write down 2 positives from that day. Write in as much detail as possible about 2 positive outcomes or how you overcame a negative by turning it into a positive. After 30 days this will become a habit – it takes 30 days to create a habit and 30 days to consolidate that habit. After 30 days take a look over EVERY little positive step forward you have made in your life over those 30 days and see how amazing little improvements daily can rechange your mindset.




What exactly is coeliac disease?

I thought I would write a post to share with you guys what exactly is coeliac disease and how it is different to an intolerance or allergy. Lots of people now ask me… “What is coeliac disease? What do you need to do? Do you just stop eating gluten?”

Firstly I wish it was just that simple, cutting out gluten is one part of it but there are other factors that you need to factor in… there is no curable medciation for coeliac sufferers. The only current form of managing your condition is to completely and truely live a gluten free, wheat free, rye free diet and manage your symptoms that way.. simple you say?
No one ever wants to be that person at a party where you cannot touch the buffet – buffets are the worst – cross contamination hell! Or the one when you go out for dinner that you need to double check menus everywhere, ask the kitchen staff to double ensure there is no cross contamination. But to ensure you are starting to feel better and lead a better life you need to be that person – for your own health: Lets dive deeper.

Coeliac Disease is an auto immune disease – not an allery or intolerance it is an autoimmune condition. This is where the immune system ‚Äď the body’s defence against infection ‚Äď mistakenly attacks healthy tissue. It isn’t an allergy or an intolerance to gluten and In cases of coeliac disease, the immune system mistakes substances found inside gluten as a threat to the body and attacks them. This damages the surface of the small bowel (intestines), disrupting the body’s ability to absorb nutrients from food causing malabsorption and malnourishment.
Gluten is a protein found in three types of cereal:

  • wheat
  • barley
  • rye

There is no cure for coeliac disease, but switching to a gluten-free diet should help control symptoms and prevent the long-term consequences of the disease. If you don’t get diagnosed then there are long term health effects and If you also don’t stick to a fully gluten free living.

AVERAGELY it takes 13 years to diagnose someone with coeliac disease!!!
The potential long term complications of coeliac disease can be:

  • osteoporosis¬†(weakening of the bones)
  • iron deficiency anaemia
  • vitamin B12 and folate deficiency anaemia

Less common and more serious complications include those affecting pregnancy, such as having a low-birth weight baby, and some types of cancers, such as bowel cancer.

Living with coeliacs is a massive adjustment to alot of things. Checking ahead at restaurants, down to buying a new toaster, breadbin, kitchen utensils, chopping board. You need to completely cut all gluten and cross contamination of gluten out of your life to ensure your immune system becomes stronger again.

I have always wondered for years why I was always ill, run down, iron deficient, upset stomachs, caught every cold anyone had under the sun and now I am diagnosed it all makes sense. If you have symptoms of coeliac disease go and get checked! I didn’t believe I had the disease, and now I am diagnosed it is a massive adjustment but I know long term health I am going to be living a much better quality of life!

Common symptoms (FROM NHS)

The most common symptom of coeliac disease is diarrhoea, caused by the body not being able to fully absorb nutrients (malabsorption).

Malabsorption can also lead to stools containing abnormally high levels of fat (steatorrhoea). This can make them foul smelling, greasy and frothy. They may also be difficult to flush down the toilet.

Other common symptoms include:

  • bloating or abdominal (stomach) pain
  • flatulence¬†and a noisy stomach
  • weight loss
  • tiredness and fatigue, which may be a sign of¬†iron deficiency anaemia¬†or folate deficiency anaemia
  • tingling and numbness in your hands and feet (peripheral neuropathy)
  • vomiting¬†(usually only affects children)
  • swelling of your hands, feet, arms and legs caused by a build-up of fluid (oedema)

Follow my gluten free journey on instagram:


Client Spotlight: Karen Sutton


Full Name: Karen Sutton
Who is your Trainer? Jayne
Length of Time training with JNPT? 5 sessions

What made you sign up to JNPT? recommendation from a friend – ‘she’ll sort you out’ lol

What were your initial goals? get stronger core, reduce size of bottom to be perky and less wobbly!
What is your motivation? get stronger for snowboarding – so that I am not like a stranded upside-down turtle unable to get up when i wipe out (which is quite a lot)

Maintain fitness over the winter, over the summer I compete with my dogs in agility so do a lot of running, normally I spend the first couple of months of the season trying to get fit again.

What do you like about Jayne Nisbet Personal Training?
Jayne makes me laugh even though it feels like she is trying to kill me. She has massive amounts of enthusiasm for helping her clients success and a passion for her work.

How have your views on health and exercise changed? much more conscious of what I eat (get away from me chocolate!) and drink.

Would you recommend JNPT? absolutely

Rate JNPT 5/5