Power of Reflection

Reflection… What is it? Everyone keeps hearing be reflection, be grateful, show gratitude, spread love, be happy, be positive!! To some people they fully view this as utter garbage… “why should we refelect? Why show gratitude? Why read a book? Why develop yourself? Why live in the moment?”

We do live in a bit of a world of those who are synical and non believing of the power of gratitude, reflection and positive practice… but don’t knock it until you have tried it and honestly I am not here to preach about it, but give it 30 days and you will notice some MASSIVE changes to your mind, your attitude and your life…. SO lets have a look.

What you think you become, what you feel you attract, what you imagine you create? The wise words of the Budha… How many of you look at this quote and think – what a pile of rubbish? Think about why? Is it that you are trying to avoid a situation you haven’t dealt with? You are scared to open yourself up to being more spiritual in your approach to life? Keep telling yourself you don’t have time? Telling yourself life is fantastic so why do I need to reflect?

How do you know where you are in your life if you dont reflect? You would do it at work… so why not in your own bubble?

I am here to look at the power of reflection, how to reflect and how to create a happier, more positive enviroment in the space in your head. The power of reflection for me for life purposes only really came to me when I started reading the Slight Edge  by Jeff Olson. I had lost my vibe with life, and purpose and I neeed to take a step back and reflect on some massive events and changes that had happened within the previous 15 months that I had just blown over and powered through thinking I was indestructable. I am not kidding you… 2 years that book sat on my shelf – a gift from a friend that told me about how I should do self reflection and reading this book would change my life…. WELL… it did! I have never ever been much of a reader, my mum now laughs at me as you will never catch me going anywhere without some sort of self development book. But what this book opened me up too was how I could generate and maximise my slight edge. I have always lived a life of almosts, putting everyone else before myself, having a kind heart and really being viewed as pretty weak and a pushover. I had got to a point that I just thought I don’t want to let anyone else control my thoughts, and around about this time I seen Tony Robbins in London at a success resources event and I remember his words so clearly… “ONLY YOU CAN ALLOW WHAT SOMEONE SAYS TO AFFECT YOU.” When I really thought about it, he was 100000% totally correct. We chose how we react to situations, to people, to criticism, to other peoples thoughts, issues and we always all worry what other people think… but what does it actually matter? I ordered myself a happiness planner  and start working my way through my 100 day challenge. For me visual aids are much better, you don’t need to go and buy some fancy book, but honestly I can tell you this little planner has been a god send to me and it is such a useful tool to help guide you too.

My guide to Reflection:

Each Sunday or Monday depending on what day of the week you start (Monday or Tueday) and look at firstly how was the previous week for you? What went well? What went not so well? What do you want to change?  Then look at what is ahead of you that week. What you have to look forward too? What things that excite you are ahead? What do you want to achieve by the end of that week?

Take 10 minutes – THAT IS ALL – 10 minutes (which is time if you are sitting in front of the tele to use doing your reflection – if you can’t take those 10 minutes out of your tele time you need to evaluate how much you want out of your life). Look at the above and then I want you to just plan briefly a rough plan daily of what you want to achieve for that week. This is a great set up to help you evauluate what you have ahead of you and your goals with life. This could even be down to menial tasks if theres a habit you want to change of preparing your food the night before, or tidying the dishes away before you go to bed.

Daily Reflection:

The next book I read the Compound Effect – Darren Hardy, Talked about the power of consistency and book ending your days. I thought this is a brilliant idea. This provides structure to your day no matter what has happened in the middle section at least you can bring comfort to what you do in the beginning and the end. For 10 – 15 minutes in the morning (yes this might mean getting up 15 minutes earlier) read 10 pages of a good motivational, self development based book or listen to an audio book if you are not much of a reader. WHY? This sets your mindset up for the day- what you are feeding your brain is positivity, hope, calmness, peace and this sets your thoughts up for the day. I want you to also remind yourself that YOUR thoughts are only controlled by YOU! Then write down 3 – 5 things that you are looking forward too that day.

In the evening spend again 10 – 15 minutes reflection on your day. Firstly  write down 1 thing you are grateful for that day – it only needs to be one thing. Then reflect by writing what went well that day and what could you of changed, then what you are looking forward too tomorrow. Why is this important? This sets your brain into a period of calm. The brain gets a change to get thoughts and feelings down, which is going to get them out of your brain onto paper and in other words help you sleep better. It is also a great way if something hasn’t gone so well, and it is frustrating you or causing you to feel angry, GET IT DOWN, RANT ALL you need too and then you can take some time to reflect on what you feel you need to do to rectify the situation. Is this situation within your control or is it outwith your control? Then ask yourself What is the point in getting yourself worked up over a situation that you cannot control.

This week take some time 10 minutes at either the beginning or end of your day to integrate some form of reflection into your life. I am not telling you to go full leap and take 30 minutes a day to complete, but slowly start creating a habit. Another blog I have written talks about habit changing and integration or new habits into your life. It takes 30 days to create a habit, 60 days to consolidate it and 90 days for the habit to become a normal part of your routine. Why not for the next 30 days commit to reflection in your day? Honestly, I know 100% you will see an improvement in your life, your relationships and yourself.

Jayne xx

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The Importance of Planning

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Everyone has heard of the quote:

“Fail to Prepare  Prepare to Fail”

Why is this the most true thing anyone could tell you? A Plan is something you prepare, state your objectives whether for that day, week, month, year. It is your stance that this is what you want to achieve, and psychologically by putting them down, stating your goals and to dos, you will more likely plan to complete them. Firstly lets talk about a goal. Goals are things that you want to achieve, something rightnow means you are not where you goal target is. In order to get from your current place to your goal place requires a plan. Its as simple as getting a bus from A – B. I have recently moved to London and currently daily, I need to plan all my journeys in advanced through breaking each day down from a – z. Time it takes to get to station one, length of time on the train to station b, then distance and time across platforms etc etc. That is a plan: “an intention or decision about what one is going to do.”

What time of planning can we have?

We can go into so much detail on the different types of plans, the different lengths, smart goal settings. But today I want to focus on long term goal setting and creating a plan. Lets be honest most people who need to embark on a BIG health journey find it a bit daunting, we all do, no matter what we are embarking on. Everybody just wants to go from a – b within 1 day… unfortunately that just doesn’t happen. We need to break it down, plan it out, and this will help relax your mind, and help you focus on your plan to get to your destination. I am pretty honest with people. All my clients would agree, when someone come to me and says I want to lose 2 stone in 1 month… I am like, “I love how ambitious you are, but this isn’t realistic, lets focus on losing 8 lbs in month 1, a further 8lbs in month 2 and a further 8lbs in month 3.” This is a relastic and achievable goal, that you are less likely to give up on because it is realistic.

Lets take your long term goal:
For this example we will use 12 months

Your 12 month goal is your long term/ Annual goal which we call you macrocycle. This is your annual 12 month plan that will be broken down into 4 – 12 micro cycles. Why is it really useful to use the macrocycle layout is to help you plan in recovery and looking at your peak phases that you want to target. SO I am going to take this away from a sport focused cycle and put it into fitness and weight loss.

Your Goal for 12 months could be (FOR EXAMPLE):

In 12 months time I want to – Run 10km under 50 minutes, I want to have lost 2 dress sizes and make better health choices through habit changes. These are your ultimate goals. In a non fitness setting you could put it business goals, life goals etc etc.

Now think about by this day next year I want to….. (Write them down)

Your meso goals we are going to bring down to 4 week goals. These are your interim goals and they may vary month to month dependent on how well you achieve each macro cycle. You would plan each 4/8 weeks with a rough weekly layout of the month plan of how you are going to achieve your goals. So it is more of an overview:

  • Each day highlighted with what you want to do
  • Each week with a goal target for that week
  • Breakdown of the overall sessions and what they are
  • How you are going to measure progression

Then we would break this down into your microcycle:

Exactly what you would be doing each week and the exact detail of what you would be doing.

For Example:
Monday I do a 5 mile run in the morning + Interval session in the evening

  • This is to keep my milage high
  • My sessions would be laid out:
    • 5 mile run steady pace, recovery run.
    • 7 minute 45 pace – 8 minute 30 pace
  • My interval session For example:
    • 1 mile warm up Steady
    • 3 x 800m @ 5:15 – 5:45 pace with 2 minute jog recovery
    • 4 minute recovery
    • Repeat above
    • 1 Mile cool down

As you can see, the more detailed the plan, the more focused you can be, the more likely you are going to achieve your goals. Psychologically you want to achieve it, physically its broken down so it is achievable and thirdly with all this preperation you can relax and know as long as you follow the steps you will reach your destination. Voila! It is literally like piecing together parts of a puzzle and following the yellow brick road.

I want you now to think about what your 12 month goal is: write it down.

What is realistic for you to achieve within the next 4 weeks?

If you were to break it down for 12 months which is 12 meso cycles working BACK from your goal date, where would you need to be at the end of each meso to enable you to achieve your goal. Write it down.

From there I want you to look at your microcycle… the next 7 days – what are you going to do over the next 7 days that will enable you and help you to reach your goal of 4 weeks?

This can be a fun exercise but remember everything needs to be SMART:






Lets start planning your future now ❤

Jayne xx

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Life is about learning to dance in the rain…

Everyone has heard this quote, life is about learning to dance in the rain but what does this really mean? It means something different to everyone but essentially is resonates learning to live your life by each moment, and embrace each moment, when it rains dance and keep living your life. This means when the weather is bad, not allowing it to affect your mood or day, you are dancing and living your own dance by embracing life.

How often do you allow others peoples’ mood, decisions, the weather, things COMPLETELY out of your control stop you from dancing in the rain?

Now is the reason to ask yourself why?

The brain stimulus of your what you decide to think and do is purely your decision. What is it that stops you or most people: It is Fear.  Fear of the what if… Fear of the worried what other people think… Fear of what happens if I am truly myself and live life for me. Once you start living life your way you radiate positivity and infectiousness and attract what you want into your life.
I saw a brilliant quote the other day that summed this up exactly for me:

“Apply for that job. Date that Person. Buy that plane ticket. Move to that city. Do all the things that scare you, because they’re worth it.”

Why live your life always wondering? If you live your life always wondering are you going to ever be fully content? When you are one of the people who live your life for you; people will always say – I am jealous that you did that…. well why? Because they wish to be that person that can take a risk. They wish they had the courage to live life for them… why not inspire them and fulfill your destiny?

This weekend take a moment to ask yourself – what is your dream? How do you want to live your life? What is holding you back? Who do you want in your life? How can you learn to dance in the rain?

The beYOUtiful U

Welcome to my new blog: the beYOUtiful U!

Firstly a little bit about my background….


I’m Jayne – I was a commonwealth games high jumper and advocate for body image awareness and self-love within yourself. I opened up and shared my battles of body image and disordered eating to become an ambassador for helping others overcome this mental illness and start living a life without self-doubt and self-hate.


Why I am launching beYOUtiful U and why I am such an advocate for self-development, self-love and positive body image is that I know that you can get from a very dark place and turn your life around. Now I am not going to lie, it isn’t going to happen overnight, it won’t take a week, a month, it will take a lot of hard work and determination, but do you want to live your life the way you currently live it? OR do you want to live your life happier, healthier and more fulfilled.

My book free’ed will be launched later this year in an attempt to help others with mental health problems and body dysmorphic issues to overcome their fears of freedom and start living their lives again to the fullest… do you want that to be you? Whether you are wanting motivation, whether you are struggling with body image, whether you are wanting to get fitter, whether you are wanting to learn to love YOU for YOU, whatever your meaning of being beYOUtiful is this blog is for you. This is your time to start living your life of freedom, strength and for yourself on your terms!

Take a moment now to think:

What does being beYOUtiful feel like to you? How can you imagine your life like if you felt completely and utterly at ease with yourself and knew you were doing all you could to be living your most fulfilling life yet?

Remember this and start following this blog with me, Jayne Nisbet – your personal trainer, life coach, and fashion insider towards designing your life the way you want to live it. Ian45