Becoming Human

That process, sometimes where you need to lose yourself. To allow yourself to feel out of control and go with the flow. Something that comes very unnaturally for me. It’s been almost 5 years since retiring as an “athlete” and I still reminisce in those days and what they meant and how they shaped me as a person. Creating my superhuman thinking, that I can achieve and be anyone I want to be. What we struggle with transitioning into “normal” life is a change of identity from one life to another life. It’s a moment a lot of us get lost, but it’s the time to get lost and explore and start the next chapter of whom you are becoming. I know I have struggled to leave that identity behind me, and I still find myself beating myself up if I miss a session or if I eat badly and drink too much. As usual the athlete mindset of perfectionism towards areas of control can kick in and everything can get too much where you step back and reevaluate. It’s a process of trial and error, in all areas, work, relationships, pressures and friendships.

 

For me I made a massive life move to London 2 years ago and it has turned out to be the most adventurous and best move I have made. For the first time in years I feel like I belong again. I have a social life that keeps me happy, a fitness life that keeps my body and my mind fresh and currently work that I absolutely adore. But it’s been a major process… a long old process which you can still at times beat yourself up about. I can find myself judging my life against others and angered at myself I am not at different life phases BUT then I remember I need to breathe and look at what I focused my life in my 20’s on instead. If you are currently struggling to find your human, I want to tell you it’s a journey and its a process. It’s a constantly process of learning and understanding you, as truly you, naked, stripped and as nature intended, taking a deep step into your soul and asking what truly makes you happy.

 

Everyone has an opportunity to change their life in the blink of a moment but so many of us are going through life with our eyes closed – OPEN THEM! You might miss your opportunities that are right In front of you. Why I am writing this? I get a lot of you messaging me regarding how in control I am, busy and focused and how do I stay so positive all the time…. ? True answer is because I am learning to trust the process. The heart aches, the let downs,  the mistakes, the failures, the sad days, the positive, the proud moments, the anxieties I sometimes I feel, the friendships I make daily, the people that pass through life, they are all there for a reason, to help shape you… EMBRACE THEM. They are either a lesson or a blessing, follow your gut instincts and lead with your heart and open your mind to the possibility that all of us are struggling in some ways. The key being: how do you look at the outcome? The positive happy people are the ones who look at everything with opportunity to grow and learn. It doesn’t mean we don’t have down days, we have just learnt how to use them positively. Always bounce back, and always learn. Take your time out to tune into you,  and when you are ready…. become your human – your raw, unapologetically beyoutiful you! Welcome back to my Blogs… all my love Jayne xxxIMG_2871.JPG

Your Attitude Changes Your Direction

Attitudes? What are they? What do they represent? Why do we have them? Have you ever heard of the saying,” if you don’t like something change it, if you can’t change it change your attitude”. I spoke briefly about attitudes on Monday on my live insta feed and how we can identify our attitudes and how we can change them… but I want to go into a little more depth. I want to help YOU change your mind and your life. I want to help inspire you, motivate and educate you to realise and understand that you have the power to do whatever you set your mind too. All it takes is a change in attitude. An attitude is what we think, what we do and how we feel. this can be in regards to a situation, a person, or a hobbie, or anything that makes you think, do or feel. FOR example: some people have a bad attitude towards relationships, this is normally learnt from experience of a bad relationship and having negative connotations towards any relaltionship they step into, they automatically expect the next relationship to be the same… why? Because most people end relationships, don’ t spend the time to reflect and understand why it didn’t work, before quickly moving onto the next situation… with the same attitude… and the cycle continues. One bad experience, after another, and another and another leads too: negative outcome, negative attitude. In order to change your attitudes – we need to change our behaviours – which means we need to look at our current situation and what our desired situation would be – this is called ecology checking (looking at our behavioural impact on our attitudes).

How do we change our behaviours?

You have come to this point right now – even I am assuming from those reading where you just think: I wan’t more than this. I deserve more than this. Why am I not getting more than this? One of my favouritie universal Authors Dr Steve DeMartini talks about your thoughts become things – what you think about you bring about. Therefore same is with behaviours we need to start looking at how we act is what we attract into our lives. First thing I want you to do is think about the behaviours you portray? What behaviours do you like? What behaviours do you not like so much? What behaviours do YOU want to change to be the person YOU want to portray?

For example: Jayne August 2016

What behaviours did I portray?

  • Low Confidence in my ideas
  • Low body esteem
  • My attitude towards myself was that I wasn’t good enough
  • My behaviours were I was afraid that everyone around me hated me
  • I actually 14 months ago sent an urgent email to MIND.org as I was in a mental place again where I didn’t want to be here. I had lost my focus, my goals, what I wanted to do with life, trapped, alone, and misunderstood – VERY misunderstood. I felt like everyone around me would be better off without me there and I was just an annoyance to peoples lives, I had started to allow others behaviours to affect me. UNTIL I took a step back and thought… why are you doing this to yourself again?

I picked up a book the Slight Edge and honestly started to revolutionise my life. I have so many people contacting me, commenting on my positivity, change in mindset and outlook. I took a step back and literally went into a social recluse. I removed myself entirely because I knew I had to reinvent myself. I dived fully into work, self development and writing my book, because I knew I wasn’t getting the best out of myself. These behaviours and attitudes didn’t change overnight. They took months of persistence, determination and focus. I started with my focus being part of the “5am Club” which Robin Sharma talks about loads. I then started reading every day – every morning for the first 30 minutes of my day I would do learning. It focused my mind and made me alert for the day ahead. From here I stayed focused on what worked best for me. Social situations I would take part if they worked best for me, because I had got myself into the habit of completely forgetting about my goals, my wants, my needs and put everyone else first. But unless you are looking after number 1 how can you support others? I took a big step forward and day by day I started to feel myself grow. Spritually, emotionally, stance and becoming the woman I wanted to become. I desired so badly to be this radiant positive person who could help others believe in themselves and help make an impact to positively improve the world. (I am still working on this) but my mission is to look after number 1 and use how I deal with my imperfections to help change peoples outlook – I am a coach, a speaker and a people person. What I have done for the last 10 years is help develop and manage people to change their perspective and outlook on fitness and their priorities. I had all my basis there, I just wasnt implementing it. So lets look at some NLP: Neuro Linguistic Programming – How we are going to change your behavioural competencies. Lets start with future pacing today. Your mental rehersal of what you could achieve and what you want to achieve (what you think about you bring about).

What is your desired outcome?
What do you want? What would you like to happen?

What values do you associate to this outcome?
What is important about it to you? How will it benefit you?

What evidence will you need to know that you have achieved this outcome?
How will you know when you’ve got it? How will others know? What will you and others see?

What’s your current responsibilities to achieve and your barriers?
what has stopped you so far from achieving your outcome? What will you have to do differently?

What will your ecology check and positive intervention come of it?
What impact will this outcome have on your life? Work? People around you?
Are you sure you want it?
Are there any positive by products by staying the way you are now?

Future Pacing
Take a moment to float off 5 years in to the future and look back from then. What was the first steps you needed to take towards acheiving your desired outcome?

Take 15 – 20 minutes to complete this exercise – Email me your results and ideas:
jayne@beyoutiful-u.co.uk

 

Let’s BEAT Mental Health

This week has been mental health awareness week with world mental health awareness day. Do you know someone who is affected by mental health?

Free-ed purpose.

Too many girls, boys, adults out there suffer from severe issues within mental health. Free-ed purpose is to take away the interim step before you get help. It is a book where I hope I can help people unravel a few demons and take the next steps to rebuild their lives. Everybody deserves great things and everyone has a mission in life – just sometimes we get a bit side tracked. In sport I hope I can bridge the gap between up and coming athletes and the elite level. A lot of athletes don’t make it to the top because their isn’t support for them in the interim phases, and hopefully help and reduce the image distortion of perfection in the younger genera:on. Being YOURself is perfection. Being happy and comfortable in YOU is perfection, being able to say I love what I bring to the table is perfection. We are ALL perfect in our own way through just being us. But we all forget it picking up minuscule things about what we hate about ourselves day to day. Learn to love yourself, fuel yourself well, nourish and take care of your body because then your mental side will reward you.

What is free-ed about:

Free-ed is an insight into my journey from my lowest points and admission of an eating disorder and a self help and self discovery step by step guide implementing my experiences for someone else in the same position to use to help them gain clarity and gain the confidence to refind themselves. My favourite chapter is chapter 6 redefine yourself and rise up which really focuses on what I feel is the key elements of the book. Mental health issues are something that is widely talked about in the press and media now as our lives get busier, more demanding and stressful so does the number of mental health problems, With youngsters growing up into a world where perfec:on is constantly strived towards. Life is now very demanding for everyone which is causing more than 70 million sick days per year in the UK ALONE! In terms of eating disorders 1.6 MILLION people are affected per year and thats only of the ones that actually go and admit they have a problem. Ea:ng disorders are described as The Silent Illness a blog I wrote early this year. My mission with free-ed is to remove this stimulus around it all and help others be able to speak out and not be embarrassed. This links into with a new social media movement I am creating called beYOUtiful u. You can see this on my business cards and find out more about it in the next coming weeks.

My Journey:

My Journey to recovery started in 2009. I realised and admitted I had developed an eating disorder. Not easy for anyone to admit, but from this point on I was determined to turn my life around and made sure I was being the best version of

myself. Sounds so easy wri:ng it down, but crea:ng it is not so much – It has been a crazy journey, unless you are really willing to make that change, and all it takes are a few small changes step by step, day by day to create a version of yourself that you are happy with, believe in and can look in the mirror and know who you are looking at. For a long period of time I did not know who that person was in the mirror. They looked blank, transparent and unrecognisable. I embarked on a journey to not describe the person looking back at me but knowing the person looking back at me was who I wanted to be and

therefore; Creating my best version.

My obsession and ultimate issue was not food but my drive for perfection – for EVERY single liWle detail of my life, of me of how people viewed me needed to be perfect. OCD was a strong trait of mind finalising down the smallest detail food tracking, diary management and training. 2009 was my final year at university and was an extremely stressful :me, which coincided with a rela:onship ending (s:ll to find a man to :e me down) and a massive life move (these seem to be a big part of my life) and this started a downward spiral for me. I became bulimic in April 2009 – up un:l this point I just had very controlled and destruc:ve ea:ng habits. August 2009 was the start of the most destruc:ve part of my life. In October 2009, aaer a destruc:ve morning, I felt I was losing the plot, I broke down and phoned a friend to admit I had an ea:ng problem and we booked an appointment with the doctor. I could barely pull myself out of bed in the morning, and if I did my day would end about 2 hours later. I felt completely lost and completely out of control. At my worst I barely wanted to leave the house. From September 2009 until March 2010 my bulimia became worse than it had ever was. To me because I had admiWed it, it seemed to be acceptable for me to just carry on rather than actually physically doing anything about it. I was placed on a wai:ng list for behavioural treatment but I couldn’t handle the wait and used Beats online materials for support to create a plan. In May 2010 my Commonwealth dreams were over. I had developed tendoni:s in my knees and was completely lost as to where I was going. I decided to stop high jumping but by leaving my sport behind I lea a piece of my iden:ty behind too. I didn’t know what I was doing with my life, where I was going, who I was going to be, how I was going to feel. I used this feeling to spur me on to recover – I wanted more than anything at this point to be the best person I could be. I started by addressing what made me happy, how I could get my story across, how I could inspire other people, let them know that others suffering could win this fight. In October 2010 everyone headed out to the Commonwealth Games in Delhi at this point I made a promise to myself – I WAS going to overcome my ea:ng issues and be going for a medal by the :me Glasgow 2014 came around. The first step was by addressing what would make me happy, happiness would be the key thing for me to overcome everything. A massive journey of self discovery, ups and downs, highlights and extreme lows would unfold over the next 5 years BUT the key outcome and the key difference was EVERYTHING that happened in that period would make a stronger, more confident and beWer person. I set myself training targets; I worked my way through life day-to-day, week-to-week, building a personal training business and gaining confidence everyday. My business was a massive help in my recovery, not only did it force me out of bed because I had to generate money, but through communica:ng with others and being a role model for clients it really pushed me to get myself beWer. In 2012 I eventually had the confidence to speak to someone to really pull me through the other side – I worked with a psychotherapist from 2012 – 2014, working on confidence and my rela:onship with myself and food, My biggest issue was my relationship with myself. Through a couple of set backs along the way between 2012 and 2014 my strength I had learnt along the way always made me refocus my life and my goals to ensure I stayed on the right track. On August 1st 2014 I stepped out to represent my country at the commonwealth games high jump final – the proudest moment in my life. Not only because of the occasion but for what it represented to me and those close to me – I had beaten my demon, I had managed to turn my life around and work through everything to achieve a life goal. And I stand today knowing than I stand true to myself through everything. I worked hard every day to get through to the other side, I have competed in the commonwealth games and now I am moving forward with other aspects of my life – work and business.

Free-ED is available now on amazon here.

https://www.amazon.co.uk/gp/aw/d/1910662445/ref=mp_s_a_1_2?ie=UTF8&qid=1508024368&sr=1-2&pi=AC_SX236_SY340_QL65&keywords=Jayne+Nisbet&dpPl=1&dpID=41bveNVuHHL&ref=plSrch

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?

PE-AnatBrainFig1.jpg
8 Bones Form The Skull and 14 Bones form your face

pe-anatbrainfig3

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’s 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’s area)
  • Memory
  • Hearing
  • Sequencing and organization

Mayfield Clinic, 2016 (http://www.mayfieldclinic.com/PE-AnatBrain.htm)

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?

TASK

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.

 

 

 

Smart Fitness

Undertaking fitness can be the one thing that everyone shys away from when they think lose weight. Everyone always trys a diet first then when that doesnt work resorts to exercise. Trust me…. Exercise will and always will be the one factor in weight loss and fat loss that will work and continue to work.

Things to consider though when starting an exercise programme:

1) How fit are you? when was the last time you partook in exercise?
2) How much do you know?
3) How often are you wanting to train? How much do you think you should train?
4) Are you going to join a gym? or are you going to hire a personal trainer?

So initially I ask how fit are you?

The common mistake that people do is absoloutly cane the first session out and cannot walk for about a week and then try it all over again. Same thing happens and therefore put off the gym for life or some then just go way to easy and when they don’t see results just give up. So… How Fit are you? When did you last partake in exercise? If it was 11 months ago on your last new years resolution? Ask yourself: Why did I give up before? How can I stop this from happening again? If this is your first time in a long while, try some light cardio and some easy weights.

Introduction Session:
10 Minutes Cross Trainer
10 Minutes Bike
10 Minutes Treadmill (Depending on confidence and fitness levels – run for 10 minutes if you are confident, if not put on either hill walks or walk and run 1 minutes)

Then Resistance:
Choose 10 Exercises (Preferably Machines First Time in)
Complete 20 Repetitions of each on a REALLY light weight. Literally so you feel a little bit of strain.

Try this, note down how comfortable this felt, note how much more you think you can push and note down how you felt the day after.
Have a rest day then try again.

How much do you know about health and fitness?

This can determine how exciting your workouts can be and how well you can follow your plan.
This could mean you do some reading up or if you are struggling and would prefer someone to help, hire yourself a personal trainer.
Personal trainers (like me) can either come to your home, can train you outside, in their homes or you can find them in your gym.
This gives you options as to where you want to train. Personal Trainers have specifically studied to help you lose weight, and are reading up on the new trends and researching how to help clients (well should be).

You need to ask yourself how often are you wanting to train?

I ask this because, everyone sets their targets way to high as they are really keen, but you have to take a step back and look at how often can you train and how can you fit it around your lifestyle?
Start off with minimal and build it up once you get into the routine. Personally I would recommend try 3 times a week: Monday, Wednesday & Friday or Tuesday, Thursday & Saturday. Giving yourself a chance to recover in between. After a month or two you can then start thinking about increasing the amount of time you train.

So the last question you meed to ask yourself?

How motivated are you? How are you going to keep yourself motivated and Are You Looking forward to Feeling Fantastic in 2012?

Keep in touch,

Jayne x

Www.jnpt.co.uk / 07912439998 / Jayne@jnpt.co.uk

Happy New Year

Happy New Year!

Everyone is setting their new years resolutions. Recent research shows that while 52% of participants in a resolution study were confident of success with their goals, only 12% actually achieved their goals. Lets make 2012 the year that you are in that 12%. Starting from today!

First thing I want you to do is write out what your goals for the year are (fitness and life – usually you find each one correlates the other).

Answer these questions:

What do you want to achieve in 2012?
What do you want to achieve in January?
What do you want to achieve by March?
What do you want to achieve by July?
What do you want to achieve by December?
What can you change about your current lifestyle to help you achieve these goals?
Why do you want to achieve these goals?

Now I want you to put this into a SMART mode:
Specificity:
Measurable:
Attainable:
Realistic:
Timed:

For Example:
If I said Josie wants to lose 10kg by July. You need to break this down.
Is this a realistic target?
How much weight does Josie need to lose each month?
This makes 10kg seem a much smaller challenge.
July is 7 months away therefore divide 10kg/7 = 1.43kg per month which is only: 0.36kg per week! Easy Peasy.

So we will put this into Smart Mode:

S: Josie wants to lose 10kg
M: Lose 1.43kg per Month
A: Broken down to make sure weight loss is steady and not instant.
R: Broken down to 0.36kg Per Week
T: By July 2012

Next Question?

How do we get to these goals?

Exercise? Nutrition? Lifestyle?

I need you to ask yourself:

How many times do you exercise per week?
How intense is this exercise?
What do you think you could improve with your exercise?

What would you change about your nutrition?
How would you rate yourself on a scale of 1/10 in nutrition?

How much do you drink per week?
Do you smoke?
How much sleep do you get a night?

Answer These Questions by writing them down on to paper or keeping these saved into your notes on the computer.

Jayne x

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