Growth Mindset

“If we are what we repeatedly do, then excellence is not an act, but a habit”


It’s said to take 10,000 hours to become a master of a skill…. athletes spend hours, weeks, days and months to get to that elite level and hopefully eventually reach their pinnacle performance. Years of behind the scenes, hurdles along the way, ups and downs, months of planning and preperation and YEARS of progressive QUALITY overload to become a master of their trade. The same can be said with a business, as a trainer, as a marketer, as a teacher, it may take thousands of hours and experience to claim yourself as a master. So let’s take a look on the maths of that – 10,000 hours is approximately 417 days. If you devote 3 hours per day it would be approximately 3333 days or a little over 9 years…. are you willing to do that? Or do you give up when it doesn’t all happen straight away? Or try something new and then come back? The all or nothing approach! That’s the problem we face in this day and age – it’s the age that we expect things to happen, we think we are putting in the hard work, but do we actually have the staying power to see it through? I talk about it alot – THE COMPOUND EFFECT. Doing small positive purposeful actions daily will over time create an upward curve. Its like the added up hours of what you have been practicing all of a sudden cumulate and you take that big leap forward. For example let’s take a high jumper. You spend months over your winter training period, doing conditioning work, strength training, loading up plyometrics, improve your power output and elasticity, and also technically working on different cues to get the small wins on your performance. You may spend years, and I mean years working on all the positive small things, for only maybe what seem like the smallest marginal gains. You may of jumped your Personal Best in say 2011, then been working on these small changes, and growth in strength, and technical queues that will enable you to jump higher, then the next year you don’t physically jump higher in competition. You go back into your winter season another gruelling year, then the next summer you see a 1cm increase, you think whats the point? Is all this training worth it, then you remind yourself why you started, you do that winter, and push it to the max and ensure you leave no stone unturned, then all of a sudden you see a 4cm improvement that season, which is the difference between going and not going to a major championship! Imagine you stopped the year earlier in frustration?

What does your best performance look like? This is relatable to all industries and in many areas of your life, whether it’s as an athlete, a dancer, a business owner, a personal trainer, a marketing expert, a life coach….. the list goes on – but being THE best they can be at their chosen discipline looks different from them all but actually the small instrumental methods and techniques you use in the interim to get to your best performance actually don’t differ greatly based on fundamentals.

Growth is hard, because growth means you have to expand, you have to step out of your comfort zone and feel uncomfortable. Growth is where you make progression, improve your business, improve your performance. Growth is learning how to maximise what you are doing by listening, reading, talking and implementing what you Think is the best solution for you. Growth isn’t linear, is isn’t all singing and dancing roses and sunshine. BUT growth is where you will understand how to perform better, interact more efficiently, increase your capacity and adapt to the uncomfortable feeling of being out of the safety zone. Many give up in that zone, because the growth isn’t as easy and as linear as you hoped it would be… so what do you choose? To perform to your best capabilities and grow… or are you content with where you are at?

The choice is yours!

Practice being excellent at where YOU want to excel, and your excellence will become a habit!

Motivation: How do we get motivated and stay motivated?

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How do we get it? How do we keep it? How do we understand it? Something I have always been super interested in. Why do we have days where we literally CBA and other days where we are literally crushing it on every angles. What are the stimulus and what are the drivers? I’m going to dive into motivation, common myths, motivational drivers and how to maximise them, create a plan and get yourself motivated daily! I recorded this on the weekend with the intention of posting it at a time where as humans are notoriously low on motivation – mid morning on Wednesdays! Now I’m not perfect, there is days I struggle too. But I hope by understanding them more you can get yourself in a positive mindset and understand what is driving you. ••• As this is a long video I have broken down the below for you so you know where everything is. ••• What is motivation: 00.00 – 01.50 Misconceptions: 01.54 Motivational drivers: 03.04 How to get motivated: 07.19 Optimal Motivation: 12.57 If you don’t have time now: save it, share it and like it if this will help you and let me know your thoughts 💫 #motivation #optimal #mindset #businesscoach #worklife #business #motivationalthoughts

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Busyness syndrome

Have you ever been that person who has bragged about how busy they were?

Funnily enough I know a lot of us do, and I have been guilty of this in the past to. It’s as if being busy gives us validation for our existence. But let me ask you this? How much happiness has busyness brought you? Let’s be honest most of us at our busiest are under heightened stress, heightened emotions and just physically running off adrenaline until we crash and burn… but thats success right? …..recognise yourself?

Actually typing about this gives me slight anxiety. Busyness to me, was very much a part of my validation. I created busyness and almost chaos which enabled me to hide away from other things, because I was just too busy to have to deal with it. Being busy meant at least to most, came across that I was winning and really successful and proactively improving. Actually for many years, I stood pretty stagnant because I was juggling too many pots. I was over burdening my diary which constantly meant I kept missing things, I felt unfulfilled, panicked, chasing everything, minimising sleep, and eventually ending up in a total burnout… then I kept repeating the pattern. I had a sense that as long as I was busy I was achieving. I actually would frown upon those that weren’t busy, thinking ,”gosh, come on, get up and do something with your life.” Being constantly busy can be somewhat of a status symbol, but all in all it’s mostly hiding underlying route causes. But what are they? What are you afraid to face?

I’ve reflected on this the most during the past 3 months. I actually made a really bold statement that, I panic that I achieved so much in my 20’s i’m scared I won’t achieve the same in my 30’s which makes me cram everything in. I sickeningly would envy those that were more busy than me, and ensure I made myself busier to make myself feel more accomplished – Sad right? Most of you that have known me or followed me for years, the amount I was fitting into my day was sickening! It actually gives me palpitations thinking of it. When I moved to London, all new to the big bright city, I was living off almost only £15 per week food shop. Yep – Mad right! But somehow I managed to actually do it, but to live a live in London, get out and meet people, I had to work extra hours to earn extra pennies, which included my full time job which was commission based and then teaching from 9 – 5 every weekend, plus socialising Thursday – Saturday evenings having a minimised amount of sleep of maybe 3 – 4 hours sleep per evening… and I wondered why my body broke down on me 5 months into Living in London… Sure! Being busy, created stress, but it also enabled me to feel like I had a purpose, so also my mechanism for when stressful periods arose I would then create busyness to deal with the stress adding extra stress, but it didn’t matter because at least I had a purpose…. ever heard of a busy fool? That was me! Hello!

I wanted to write about this as it is something I witness and myself have known and guilty of, and its so prevalent in our day to day society and something I am trying to improve without feeling guilty… constant busyness! How many of you have felt less stressed, more connected to your partner/relationships/family, more fulfilled, skin and bodies feel fresh, and you can actually have time to do some hobbies too since lockdown? Vast majority of most people! Maybe coronavirus was a blessing in our fast paced world thats killing our environment that we need to take more time to be mindful and more connected to whats going on around us. Being busy and over scheduling our diaries is something that can actually have harmful effects on many areas of your life: health, relationships, longevity, mental wellbeing. Maybe it’s time to take a step back and identify why you are creating so much busyness in your life.

Identifying Busyness

A few months back, I had started delving back into self development. I had gone through quite a stressful period at the back end of 2019 that meant I had really started to ramp up my busyness through many means – personal training, appointments, teaching, exercising and also ensuring I gave time to my amazing other half. My days would go like this, wake up at 4.45am, run to Barrys Bootcamp for 6am, Do Barry’s Bootcamp, Go to work for 8am, leave work by 4.30pm, clients/students till 8pm, travel home, cook dinner, spend time with my other half from September, bed by midnight, then repeat, followed by every 2nd weekend teaching courses. This had been consistent from May to end of October. Compounding months of trying to just get through, but stay busy. I had got to the point also if I didn’t have something in my diary, I would panic and book something in. Then alot of the time for social situations i’d be so exhausted from keeping up a front I wouldn’t be able to make it, or i’d only be there in body not spirit. What sort of life is that? Then my body woke me up. I physically couldn’t stay away. I had to take 3 weeks out. 3 weeks!!! I know those that are reading this – it panics me too. But I also realised, I need to stop this trend – being busy is great BUT also you need to appreciate and learn that not doing things is also great too and will benefit you also in the long run. So who wants to beat the feeling of guilt that comes with it all?

How to deal with feeling of guilt if you are not busy

This is something I am still learning, but also something I am greatly aware of. When others have said I am just so busy, my first initial reaction is, “URGHHH shit, I am not doing enough, I need to plan and get a million things done right at once,” then I take a moment to breathe and remind myself that, there’s no point being a busy fool. How do I deal with it: write out the things I would be happy to achieve today. Put end dates on things, and prioritise in those orders, rather than promising everything for that moment, within a couple of hours. I also put a priority on things I know make me feel accomplished such as running, so that needs to be a priority in my day – so how do I start every morning – doing exercise. Then I set myself the task to not sit at my desk before 8.30 and when I do I spend my first 10 minutes just going through my task list and picking out the things that need to be done that day, but not over burdening with 2 page worths of MUST DO NOW. The overall result – achieving so much more, feel happier, look happier, eat better, sleep better – okay who doesn’t want that?

So if you recognise yourself in the above, I want you to give yourself permission to slow down, relax and enjoy your life a little more. This is harder than it seems, especially if you are someone who is heavily involved with social media. Make a commitment to being more intentional in your life regarding your efforts, and choosing what you want to be a part of is crucial. You will also need to find your inner “no” and become comfortable with the idea that you don’t have to be part of everything, you are not the only one who can do things, and people won’t think less of you for choosing to sit something out.

What I want you to take away from this. It is okay to enjoy life, in-fact its more than okay! It’s EXCELLENT and life is there to be enjoyed and also work hard, BUT don’t compromise your livelihood and longevity by chucking away these years and being super busy all the time. Slow down a little, try and save more AND by saving more, means you can actually take more breaks and get aways. You are here for the long run, sometimes you need to be kind to yourself as well as pushing yourself and you make life the best experience it can be… don’t let years pass without finding happiness in your day to day. Life is for living.

Would you rather turn round at 90 and say, “I can’t believe I did that” or “I wish I did that”. It’s time to embrace balance and know that it’s okay to give yourself permission to switch off.

All my love,

Jayne x