Simple Mindful Moment No .3 - Take a Walk

winter morning

Simple Mindful Moment No 3 - Take a Walk

An excellent way to put some simple mindfulness in your day is to take a walk.

Disconnect from the electronic world and instead spend a few moments connecting with the world around you.


- the temperature of the air on your face

- the warmth of the sun on your back

- gratitude for the day


- birds flying in the sky

- the shape of the clouds

- the quality of the light

- the colours of nature around you


- the sound of your feet on the ground

- birdsong around you

- sounds in the distance

As you walk let a soft smile play at the corners of your mouth. 

Well done - you have just experienced some simple mindful moments.

Try to put these into your life everyday.

Share them with us in the comments or on instagram.

BWF023 - 6 Reasons Why Bodyweight Workouts Rock !

workout rock.jpg

When it comes to workout routines, old fashioned bodyweight workouts are still among the most effective forms of exercise routine. 

Here are 6 reasons why:

1.  Inexpensive

An effective bodyweight routine does not involve buying any fancy equipment. As the name it self says, bodyweight is just that, using your own bodyweight as resistance to work and build your muscles. 

Depending on what type of bodyweight exercise you choose to include, any equipment need such as a chin up bar, are readily available and can be purchased very cheaply. Often ordinary everyday household items can be utlised in your workout.

2.  Efficient & effective

Bodyweight exercises when done correctly are designed to efficiently use your muscles. They help to create muscle mass, control weight and improve cardio fitness.

Using correct technique there should be no wasted energy or movement needed to get great results.

3.  Easy, scalable and adaptable

Anyone can learn to do effective bodyweight exercises. 

What is even better is that these exercises can be scaled to your range of movement or your fitness level and the technique altered over time to give you an improved workout.

So even if you have never done a pushup in your life before, you can start today with a modified form of this exercise.

4.  Can be done anywhere

As you only need yourself to do bodyweight exercises, you can do these anywhere and importantly, no need to disrupt your routine when you are travelling.

Your workout equipment is you, so there are no excuses for not sticking to your program.

You can do your exercise routine in a park, in your hotel room, on the beach, it is up to you.

5.  Improved flexibility & range of motion

After starting a body weight program and consistently training over time, you will not only see improvement in strength, but you will become more flexible promoting a greater range of motion.

For example you might find that all of a sudden it is easier to pick things up or you can walk further or faster due to improved cardio fitness. 

Such improvements start making life a lot easier and you are more likely to become more active and want to engage in more activities.

6.  Quick

An effective bodyweight workout does not have to take a lot of time. In fact, this type of routine can give great results with even as little as 10 minutes a day.

It is all about applying resistance efficiently and effectively, not how much time you spend


These are just some of the benefits. I encourage you to start a simple bodyweight workout of just a few exercises and commit to doing these on a regular basis over a period of time, say 30 days.

I would love to hear about your results. Leave a note in the comments below.

Make it awesome!



Simple Mindful Moment No. 2 - Sing along to your favourite song


Music is wonderful therapy.

A wonderful way to stop and spend a simple mindful minute is to put on your favourite song, especially if you are driving, and sing away.

Favourite songs often have wonderful memories associated with them, so let yourself go and enjoy.

Who cares what you sound like. 

The point is to just go with the moment. You will feel refreshed, uplifted, happy.

Give it a try today! Notice how you feel.

Let us know in the comments how this works for you. What song do you most like listening too on a road trip or driving to work? 

We would love to hear from you.

You are awesome!

BWF023 - Why your dog is your best habit hack

Bella - My keen walking buddy

Bella - My keen walking buddy

The best time of day

For me the best time of day has always been just on pre-dawn, before everyone is up and about, the world is semi-dark and the air fresh and cool. 

So, last year when I decided to start a new habit of going for a walk each day, early morning was the obvious choice.

As Bella is always in need of exercise, I took her along.

I totally created a monster!

Within a few short days her in-built habit tracker was set and she regarded our morning walks as a fixed part of her daily routine.

This is why your dog is the ultimate habit hack. If you want to lock in a new habit, involve your dog. They do not forget, they remind you when it is due, they hassle you and you will not want to disappoint them so you do it!

She watches me like a hawk too and I have to be very careful not to put on my hat and shoes until it is time to go otherwise just gets too excited!

Our shadows one morning

Our shadows one morning

I initially started with a plan of walking every day for 7 days.

We have now walked everyday for a whole year and beyond!!. Winter, summer, spring & autumn, all are beautiful!

The only days we have missed when it rains - Bella still wants to go but understandably I am not so keen!

So, if you have a dog and are looking at trying to be more active, take them with you. They will love it, so will you and your dog will keep you going on those days where you think its too cold or can't be bothered.

Have fun & do something awesome today x


Let us know about your best habit hack in the comments!


BWF022 - Top 3 Benefits of an Evening Routine

evening routine


Yes, a morning routine really helps you power through your day but to really make your morning routine and your day even more powerful, you need to start the night before.

Here are the top 3 benefits I have discovered from having a simple evening routine:

1.    An evening routine helps you wake feeling more purposeful

This is especially true if you include planning the next days important tasks the night before. Your brain has already dealt with what needs to be done so when you wake, you have a plan to help you get up and get going

2.    An evening routine helps you sleep better

If you include journalling and meditation as part of your evening routine, these two things combined are a powerful way to deal with and release any issues from you day and get more restful sleep.

3.    An evening routine will help you achieve your goals

The key to experiencing this benefit is to review your goals in the evening and make sure you include some small step towards your goals in your planner.  To make this even more powerful, visualise completing this goal in your meditation and how you will feel when you have completed it.

So give it a try today. You only need to spend a few minutes or as long as you like and I guarantee you will start to feel the benefits.

Let me know what you discover in the comments.

BWF021 - 4 Tips To Help You Sleep Like a Baby

Sometimes it can be very hard to get good restful sleep. 
You may have problems that nag at you, worries, unpleasant situations you are going through or even just so much to do and so little time.

Whatever the reason, sometimes it can be hard to get to sleep and when you do, something wakes you at 3am  and then you fight to get back to sleep.

After going through some extremely tough and traumatic times myself during the last 6 months, really restful sleep at times was very hard to come by.

Waking up every night to wrestle with problems in my life drove me to find the solution. 

Finally I have hit on the 4-step solution that works for me so I thought I would share it.

1.    Brain dump

Before bed or like I do, in bed before sleeping, write down everything that is uppermost in your mind, things from your day that may have come up, whatever you are thinking about, things you need to do tomorrow, just dump it all out on the page so that it is out of your head.

Now I have tried doing this using my laptop as well as pen and paper and let me tell you, old-fashioned pen and paper is the only way. There is something about forming the words on paper that just helps get things out of your head. Don’t forget to write down how you feel about the problem or issue, why it is important and even possible solutions. 

Just whatever comes to mind but don’t really think about it just write down whatever you are thinking about.

2.    Gratitude

It really helps also to spend a little time focusing on what worked today, what good things happened that you can be thankful for.

Instead of your problems, recording things that made you feel proud or happy can really help you sleep more restfully simply by focusing on the positives rather than negatives.

3.    Meditate

This is really great before you go to sleep. It helps your body and mind to relax and I really encourage you to make it part of your nightly routine. All you need is 5 minutes. Meditate on what you have written down being grateful for, even better, visualise your problems solved and how that makes you feel.  Find a form of meditation you like, there are plenty of apps or meditations on youtube and just give it a try.  Persist with it over time and I am sure you will find the relaxation will help provide a more restful sleep.

4.    Drink Tea

Drink a warm cup of soothing sleep tea or even just a cup of boiled hot water. There are many sleep blends out there on the market using combinations of herbs that have been used for centuries to promote restful sleep. I encourage you to give it a try.

Now I am not saying that this is a magic formula, but for me, these 4 things every night do help immensely with gaining more restful sleep.

Do you have your own formula for restful sleep?

Let us know how this works for you, we would love to hear your comments.

Stay Awesome!!


Simple Mindful Moment No. 1 - Sit to eat breakfast every day

Mornings can often be chaotic in most households.

School lunches to pack, lost shoes to find, that last-minute essay to print off, hair to be done - the list goes on !! You find yourself spending the morning mostly in the kitchen on your feet or rushing around after people or things in your household.

A really good way to just re-set and find a little purpose to begin your day is to give yourself even just five minutes to stop, sit in a chair and calmly eat your own breakfast.

I often find, that just this small amount of time to eat, look out the window, just stop for a minute, makes for a better start to the day and often can clear your head. You will actually remember those last minute things that might need to be done simply by letting your brain relax for a few minutes. It is really like taking a long slow breath.

Give it a try today - if you have to, get up 10 minutes earlier to make sure you have the extra few minutes to take for yourself.

Sometimes something so simple can have a big impact on your day.

Let me know how it works for you in the comments!

Be Awesome Today!!

BWF020 - What does it mean to be a warrior?

Warriors are not what you think of as warriors. The warrior is not someone who fights ….  
— Chief Sitting Bull

‘Warriors are not what you think of as warriors. The warrior is not someone who fights ….  ‘ Chief Sitting Bull

Contrary to what you might think, being a warrior is not really about fighting. Yes, a warrior can be a person trained to fight, be an expert in martial arts or other forms of combat.

However, most of the warrior’s battles lie within. 

He who conquers himself is the mightiest warrior.
— Confucius

Being a warrior is really all about pursuing higher standards, better ways of living, being an example for others.

The warrior is a person who is calm and collected in the face of a challenge for it is only by being calm that the brain is allowed to think and find a solution to the problem.

The warrior is honest and loyal, always seeking the path of truth and acting with integrity.

While the warrior might train for physical agility, speed and fitness he also trains his mind to focus and his spirit to be fearless, to overcome any doubts and face any situation life can bring with courage and confidence.

The warrior also serves and protects others, the weak, the less fortunate, those in adversity.

This then is what we at Be Warrior Fit are all about. Building the qualities of fitness, courage, calm and resilience body mind and soul to make you strong and fearless in living your life and helping others.

Our aim is to provide education, simple tools and programs to help you be your best each and every day.

Every one of us has a warrior within, we just need to learn how to harness and develop this inner force to be truly awesome.

The successful warrior is the average man, with laser-like focus
— Bruce Lee

We would love to you to share a situation in your life where you have found your inner warrior.

What tools have you found that have worked for you? Let us know!

Do you need help to be your best?

Leave a comment and let us know how we can help you today.

You are awesome!

BWF019 - Start today and stop making excuses

I wish I had a dollar for every time I hear someone make an excuse about starting a fitness program or not going to training.

'I am too busy, I have so much on I just can't fit it in' or

'I'm too old to do that" or

'I just can't afford it' or

'I don't have the right clothes' or

'I don't know anyone there'

Let me tell you, I could have made all of these excuses myself before I decided to try martial arts and changed my life.

All of these are common excuses people make about a lot of things in life but have another look at them. They are all negative statements which stop you from doing anything.

Ok, so perhaps you don't really deep down want to do anything about getting fit or being overweight and so you are happy to use the excuses to rationalise it to yourself about why you don't do something about it.

But what if you really do want to turn things around for yourself - how do you stop making excuses and start taking action?

Turn the excuse inside out by making it a reason to act instead of a road block.

Let me show you how.

'I am too busy' 

We are all busy. Life is busy. Everyone has jobs, kids, family, community but not everyone lets that stop them pursuing health & fitness. 

You say you are too busy yet you sit down in the evening to watch TV, you go window shopping, spend hours on social media. There is time if you choose to make fitness a priority. It doesn't have to take very long, you can start with only a few minutes a day, but the important thing is to start.  It is all about choices. Choose to get up earlier and go for a walk or do an exercise program, instead of watching one of your favourite TV shows, do a workout. 

So instead of saying "i am too busy' look at where you can carve the time out of your day, put it in your diary, make it a priority and get going.

'I don't know anyone there' 

Well let me tell you, you won't get to know anyone there until you go and make a start. 

I am a naturally shy person and find it difficult to speak to people I don't know. Yet I went to check out a martial arts club and started training at age 39 and didn't know anyone there. All from a chance conversation with a woman at my son's swimming lesson. If I had let my shyness stop me, I would never have become a black belt and martial arts instructor helping others to grow and be their best. I would not have made new friends and become part of a larger family of awesome positive people.

If I can do it, anyone can. Push yourself out of your comfort zone today - you never know what you might find.

So, listen to what you are saying to yourself and change a negative statement into a positive. Change it up and come up with a plan to act instead of a reason to just let things stay the same.



BWF018 - How to Start a Daily Journalling Habit That Will Stick

I don't know about you, but in the past I have tried so many times to start a journal but could never make it stick.

I would buy a brand new notebook, all the best intentions of recording life's events and special moments each day only to have it last a couple of days until life took over again and the journal was forgotten until the next time the urge took me.

As a result I have a nice collection of notebooks with a few filled in pages, snippets of life which nevertheless are to be treasured as they contain thoughts and recount things that happened that might have been otherwise forgotten.

I  think that part of the problem was while I do love to write,  I had lots of thoughts and feelings I did not wish to commit to paper, so what i was writing was only superficial. Just in case my scribblings were picked up and read by the wrong person, this held me back from recording things that were deep and so the journal didn't seem real or compelling.

Through recent events in my life during the last 6 months, I have finally learnt how and why to journal and why it is so important to make it a fixed part of your day.

Here are my tips, why these really work and how it has helped me change my life.

1.  Use Pen & Paper

I have in the past tried journalling using my laptop or ipad, but it is just not the same as writing by hand.

There is something about actually forming letters and words by hand that really helps get the thoughts down on paper and help you work through things. The very act of writing things out by hand to makes your journal something very real and personal that you can pick up and touch. 

I also insert the occasional note or clipping or even photo between the pages.

2.  It doesn't have to be perfect

There is no formula to follow. The handwriting doesn't have to be perfect.

The best way is to just write the day and date and then just dump out whatever is on your mind. It doesn't have to be in order, can be all jumbled up, you can jump from one topic to the next, make lists, draw diagrams, whatever you feel like, just go with it.

This is the most powerful tip that has been key to me making journalling a part of every day. By removing the need to create perfect pages, some days my pen just flies across the pages and i might be writing for 20 minutes without even realising it.

The whole point is to just get it all out onto paper. You might never go back and read it anyway, often the therapy and benefit you receive is in the act of creating some headspace by getting the thoughts out on paper.

3.  Have a set time of day to write

This is also a key tip. Once you have sat down to write at the same time every day, you will start locking in the habit which will make it easier to get started each time. 

You will start looking forward to sitting down each day and connecting with your thoughts and feelings and just processing your day.

One of the best times is just before bed. I have found this to be really very helpful by emptying out any stress of the day, recording thoughts and things to be grateful for can set you up for more restful sleep.

In fact, during times of stress I would say it is a must to sit and do a brain dump every night before bed. You may still have wakeful times during the night but I am sure you will find you will experience some peace.

I really recommend to anyone to start a journalling practice today and I hope these tips help you.

Grab our free Great Journalling Checklist to help you get started today.

Have you own tips? I would love to hear them so please share in the comments, on facebook or instagram.



BWF017 - Meditation for 'Type A' people

For those of us who share 'TypeA' personality traits, it is really hard to stop and relax.

You always feel like you are wasting time or there is something else that you should be doing.

However, in not stopping, not relaxing you are often letting life and other opportunities pass you by.

Actually, practising meditation of some sort really should be an absolute priority for those of us who see ourselves as Type A as it will allow us to really achieve our full potential.

So just like anything else we do, it needs to be practised daily and to become part of our lives. If you can make this happen, you will feel and see dramatic results.

What is meditation?

Put simply, meditation is simply the act of being, of just stopping, sitting back and noticing.

There is no right or wrong way and meditation can take any form you like. Sitting on the floor, in chair, lying down, walking. It can be guided, or focused, with music or sounds or absolute quiet.

It is up to you. The only rule is that you take at least 5 minutes a day to stop, get off the merry-go-round of life and just allow yourself to be. Twice a day is ideal.

So why should I meditate?

I know for those of us who are 'type A' at first it all seems like some airy fairy, hippie, new age stuff. 

However, with practice, in a very short time you will find yourself getting the hang of it and starting to feel some benefits. 

I have tried it at many different times in my life but did not persist until recently. I just did not get it. Is breathing all there is to it? I was expecting something else,  I don't know what, to happen. That was until I kept it up for 7 days and then I found that something was indeed happening.  I found i was calmer, more focused, happier - real results!

Be prepared not to get it right away but i guarantee, once you are able to let go and just get in the flow of it, you will be amazed. 

For those of us who are 'type A' the first thing you need to do is STOP and just give yourself to the practice for 10 minutes every day. I know how incredibly hard this is for people like me who are constantly moving all the time from one thing to the next, trying to satisfy yourself and do things for everyone else. 

But you know what, by spending those 10 minutes a day every day, you are actually able to do a much better, easier, more focused job of everything else in your life.

Ok, so how do I go about it?

The easiest way is to use an app but make a commitment with yourself to practice every day for at least 7 days. 

Pick a time when you will have quiet and no distractions - getting up earlier to spend the time is a great way to start off your day, as is last thing before bed for a more restful sleep.

What you are looking for is a beginner series of guided meditations during which you will learn how to do it.

There are loads of them and all I did was to download a few and give them a try. Find something that resonates and works for you.

There are also lots of different meditation guides on youtube too. 

A couple of my favourites are 

- 7 days of calm (free) on the Calm app; or

- 10 day basic pack (free) using the Headspace app.

Going for a walk and doing some yoga are also great forms of moving meditation too.

I really encourage you to give it a try today.

Leave a comment on our site to let me know how you go!

Be awesome!!


BWF016 - White belt life lessons


I can still remember my very first martial arts lesson as clear as day. 

I remember how I felt, even what I wore and what we did in the class.

Even then, while obviously feeling like a fish out of water, I felt that finally I had found where I was meant to be.

What I was meant to be doing.

Since my first karate lesson I have again started as a beginner in different martial arts styles learning Muay Thai kickboxing and more recently, Brazilian Jiu Jitsu.

On each occasion of becoming a white belt again in a new style I have been reminded of some the lessons I learnt as a white belt for the very first time and from which everyone can learn.

Be Humble

There is always something new to learn. You can never learn it all.

This is just one of the reasons why martial arts is a way of life. 

Without humility, you can never learn anything. By approaching your training with a humble mindset, you are open to listening, taking instruction and applying the lessons. 

No matter what the style you train in, in any great system of martial arts you should find that even those at the top who have trained for many many years, are the most humble. They know that even with all they have learned there is always more to learn and understand. 

Being humble also allows you to serve others. It enables you to offer empathy, compassion and friendship to those in need. As a martial arts instructor being humble importantly allows you to connect with your students at their level and inspire them to be their best.

Accordingly, be humble in life. Always there is something new to learn or someone you can help.

Be Respectful

Respect is something often found lacking in society today but is an integral part of any martial arts culture and should be an essential part of life.

Respect for others, respect for elders, respect for those of higher rank, respect for yourself.

As a white belt in any good martial arts organisation you are instinctively respectful of all those around you, respectful of their rank, their knowledge.

This is something that is earned, that is given as the result of one's actions, by setting an example, by striving to be your best. 

As you progress with your training you find yourself earning respect but remaining respectful as with each step along your journey, you have a greater appreciation for what you have learned and what there still is to learn.

Through life's journey then, respect those worthy of respect and act yourself so as to inspire respect.

Be Grateful

So many things to be grateful for in life.

As a white belt you are grateful for having teachers who inspire you and give up their time to pass on their knowledge. Grateful for others to train with and learn from, grateful that your body is whole and you are able to train to be fit and strong.

A daily gratitude practice is something to work towards as it can life your life above the everyday, provide happiness and peace, help you achieve your goals and enable you to help others those less fortunate.


Being positive is always important in life and allows you to approach any situation with confidence. 

As a white belt, everything is new and different for a while. The training space, the people you train with, the rules to follow, how to do things.

Approaching any new situation in a positive manner helps set you up for success. Being positive also helps deal with feelings of nervousness and anxiety in new or different surroundings.

There is nothing to lose in attempting something new. By being positive you can more easily absorb the new information, attempt things you might never have done before and grow as a person.


Achieving any goal requires commitment and diligent application.

As a white belt, your instructors will usually explain that to ensure you get the most from your training you should attend classes at least twice a week. 

Learning a martial art is no different from anything in life like learning a musical instrument or learning to ride a bike or learning to cook.

Commitment to your learning and consistent practice will see you achieve your goal whatever this might be.

Be Awesome today!






BWF015 - Finding forgiveness and healing through meditation

After going through an extremely mentally tough few months at the end of 2016, I finally incorporated meditation as part pf my daily morning and evening routines.

Just 5-10 minutes per session twice a day has started to provide much larger results. 

In conjunction with meditation, I also try to read positive and inspirational articles or books to provide food for my subconscious and conscious brain to work on.

Until recently I never understood how it was possible to even contemplate forgiving someone who has hurt you.

It was not until I finally read an article that contained the right words that finally resonated with me. 

I did not have to condone their actions in any way or accept what they had done but I could experience forgiveness towards them and towards myself and release the negative energy from my body and so start to heal.

The whole concept of forgiveness and release of energy I know sounds airy-fairy, new age and all that but you can experience it.

The more you practice, the more you benefit. My practice in daily meditation has allowed me to free myself from carrying around negative feelings that just do not serve me and really are baggage weighing me down. While I have a long way to go yet, with only a few months of practice I am lighter and more free.

I encourage anyone to give it a try. I guarantee you will surprise yourself. It does take a little bit to get the hang of it but stick with it - the results will amaze.

My favourite meditation resources

I have experimented with a few different apps and guided meditations and these are some that I use currently. I mix it up so I don't get bored and also I have only used the free parts of the these services which I find perfect for my needs.


MindfulnessBasedAchievement - their free 30 day email series I have found to be really powerful

Calm - great variety of different meditations

Smiling Mind - great for young and old

Enjoy. I would love to hear what you think - leave a comment below

Be Awesome !


BWF014 - 4 Ways to Shift Worry Today

No matter who you are, at times you can be consumed by worry about a person, problem or situation.

This is a normal part of life.

The trick is not to let worry be debilitating and distract you from other important aspects of your life.

The following 4 key ways to shift worry, when combined, will give you back some balance and perspective. Practising these will help give you some space to find the solution to your problem or work out how best to help the person who is causing you concern.

1.  Write

Whether you write it or type it, writing everything down is a powerful way of emptying your mind of whatever is bothering you. 

Especially during the tough times I have been recently experiencing, I have found that writing is something I turn to instinctively. It helps sort out experiences, thoughts and feelings and gives you mind space to best consider the problem. Most importantly, emptying your mind aids in allowing you essential sleep and rest.

There is no format to follow. You don't need to be a prize winning novelist. What you are after is a brain dump. No order is required. Just get everything that is running around in your mind out onto paper. Even if it doesn't make sense. Dump it out.

In times when I have been particularly worried, I have often written out what I am thinking at 3am when worry has woken me from sleep. This has allowed me to eventually return to sleep and create better plans and approaches the next day.

So grab a notebook, your laptop or tablet, whatever feels right for you and give it a try. Just before bed is the best time as by the time you have dumped out your thoughts, your mind will be a little tired and ready for rest.

2.  Meditate

The power of meditation cannot be underestimated. It is also an expression of self-love which you are usually very much in need of in times of worry and stress.

All that is required is a few minutes to find some peace and purpose. Morning and evening practice is recommended especially in troubling times. 

The easiest way to get started is find an app and try a guided session.

Some great apps available on Android & iTunes are:



Smiling mind

There are many more most having free and paid version.  Find one that resonates with you. and give it a try. It can take a few attempts to get used to if you have never tried but you will soon feel the benefits.

Combined with a brain dump before you go to sleep, I am sure you will find some ease, 

3. Gratitude

Research has shown the benefits of a daily gratitude practice.

Especially in times of worry or stress, when everything can seem dark, it does help to shift a little of the load by finding something to be grateful for. 

Before you go to sleep or even as you start your day, spend a moment and acknowledge someone or something you are grateful for - the warmth of the sun on your back, a smile from your daughter, the friendship of others. 

I encourage you to make time each day to practice gratitude. Start a journal, write it down in your planner. The feeling of gratitude you experience will come to you with warmth and joy which is invaluable in times of worry.

4. Listen to Music

Like gratitude, listening to music is an equally powerful tool to help ease stress and provide some peace. 

Listen to something soothing like soft piano pieces or something happy and uplifting like Stevie Wonder tunes (I love Stevie's songs, always so happy and joyful it is hard not to pick up your mood), whatever resonates with you and allows you to shift your worry for a time. 

Give it a try.

Combine all 4 of these activities to form a powerful evening ritual that will help you find some peace and strength. I know because they have helped me and are part of my evening ritual today.

Leave a comment below to share your tips and if any of the above have helped you. We would love to hear from you.

Be Awesome



BWF013 - On being a mother and a warrior

With Mother's Day on the calendar this week, I would like to share some thoughts on my experience being a mother and a warrior.

1.  Have fun learning together.

I started martial arts training with my oldest son when he was about 7 years old. We both quickly found we loved everything about it. It gave us an interest to share together and talk about, something in common. Each week we learned something new and progressed through our belts. Eventually we both successfully obtained our black belts within weeks of each other.

2.  You are never too old

I would hope that I have set an example to my sons of the importance of being a life-long learner and keeping fit. Also that you are never too old to try something new and to not be afraid to take on the challenge. I am still training in martial arts and my boys regard this as quite normal.

3.  Organisation is the key

If you are a mother then you are only too aware of the many demands on your time so much so that it is difficult to carve a couple of hours a week for yourself. Here organisation is the key. If you want to do a fitness class make it a priority and plan around it. If it is in the evenings and you are the main cook in your house, pre-plan and even pre-cook dinners so that everyone is eating well even though you are out. Make sure any tasks you need to finish are done before you go so you can make the most of your class with your mind able to simply focus on the task at hand.

4.  Make a date with yourself each week

Make sure your family know how much you enjoy the class you are doing, share with them what you are learning. By doing something each week, you are growing, learning something new and different which helps to relieve stress, gives you change of environment and helps make you happier and more relaxed at work and at home.

5.  Persevere 

It is always a balancing act and often it is not easy. At one point I gave up my own training as I could just not fit it around my children's activities which at that stage i felt were more important. But looking back on that time, I felt something was missing. I was not doing anything for myself. I was not growing, not learning, not challenging myself. When I returned to training a few years later, I immediately felt more complete. More competent and confident which flowed on to all other aspects of my life as well. 

Are you challenging yourself? Are you growing and learning? 

If not, start finding some time today. In the morning before everyone else is up. On the way home from work. On the weekend. Schedule some time twice a week to do some physical challenging activity to improve your fitness. Try something new and different. Find something that resonates with you, something you love to do.

Share your story in the comments below, we would love to hear from you.

Happy Mothers Day !!  

Be awesome !



BWF012 - 5-step guide to transform yourself from a worrier into a WARRIOR

There's no doubt about it, life can easily get the better of us all at times.

Events and even day-to-day stuff can overtake every thought and action and your dreams and goals get left behind.

You get rundown and ill, you don't sleep well, you respond badly to little things that are not important.

Heres how to make a start today on the transformation from worrier to Warrior and take charge of the direction of your life to a calmer more centred you.

1. Write it down


What are you worried about? What is keeping you awake at night? Is it a totally real situation or is there a lot of negative self-talk going on? 

Yes you might be in the middle of a real-life situation which is giving you some concerns but more often than not, whatever this is can seem worse at 3am than at 3pm.

An excellent way to start working through whatever is causing you worry is to write it down. Keep a notepad or your tablet or laptop by your bed and next time you find yourself awake and unable to sleep or go back to sleep just write it all down. No need to worry about spelling, grammar and punctuation, just do a brain dump. 

Recently I went an extremely stressful and uncertain time in the separation from my husband.  a myriad of things kept me awake long into the night until I started writing everything down. I would write down my many thoughts and fears, feelings, lists, things to be planned and done, anything and everything that was keeping me awake. Despite everything that was going on, i started to sleep better.

By writing it all down, my brain did not need to keep processing it and very soon I would write before I went to sleep knowing that this would make me more rested and able to do what needed to be done the next day. It was important not only for mental health but physically as well, particularly when you also have a family and business to run in the middle if difficult times. Writing everything down also helped me work through problems and situations as sometimes seeing it on paper allowed for greater clarity and better solutions.

2.  Go for a walk

The benefits of a daily walking habit are well documented and walking as a way to combat worry is excellent therapy.

Not only is walking great exercise, getting out in the fresh air and moving can lift your mood and help clear your mind. I find walking is really an active form of meditation. You breathe more deeply and you can allow your thoughts to just float like clouds without any need to dwell on them. Being outside and noticing the activity around you, listening to the sounds of nature, can have a positive effect on your perspective and sometimes you can see things from a new angle which allows you feel more positive. Just watching the sunrise or sunset or hearing bird calls is calming and soothing and will ease worry. I can guarantee that just 10 minutes of walking a day will result in an improved outlook and you will look forward to spending this peaceful time away from your troubles.

3.   Listen to music.

I know what it is like. You are in the middle of a difficult situation and there is no room for thoughts about anything else. Your mind and whole world become narrowed down to the problem you are in the middle of. and one day blends into the next. I know, I have been there.

Even if it is only for short periods of time, music can help. Have a chilled playlist set on your ipod or phone for playing in your car or during your daily commute and give yourself a little time out from your worries. After a short time, you will come to look forward to zoning out and enjoy the break. Give your mind a rest and you will be better for it.

4.  Make yourself a priority

Easy to say, difficult to do. We are all guilty of making time for everything and everyone but ourselves. Running here, rushing there, go, go, go. Any wonder at times we get ill and stressed.

Start making time for yourself today. Make an appointment with yourself to read a book, go out for lunch, do a yoga class, whatever it is that will make you feel good and give you happiness.

You deserve it! You are the most important person!

By taking some time for yourself, you will find that you are more centred and better able to fulfill all your other duties instead of sacrificing your own health and wellbeing.

5.  Goals & dreams

It is so easy (and very natural) to have a narrow focus when you are in a situation causing you worry. You may have a lot to deal with and find yourself in a dark place.

Believe it or not, if you start to look forward, even if you have no idea of how you are going to get there, having a goal or dream in mind can help pull you up and keep you moving forward.

Big or small, write it down, try to work out what it will take to get you there, what small steps need to be done, even try to visualise it and see if you can make just one small step today. Even taking a small move forward can have a positive effect. You might have many more to go but keep trying to take a small step every day.

We hope some of this information has been helpful.  Let us know in the comments. Leave suggestions for any future posts you would like to see, any other way we can help you get unstuck and be the best you can be today and everyday.

You Are Awesome







BWF011 - Finding strength in adversity

It is not always easy to be strong.

Courage and strength can be two different things and sometimes great courage is needed to be strong.

Strength is never giving up.

Strength is perseverance, staying the course when you know it is right.

Strength is being able to endure to protect those you love.

Strength is standing up for what you believe and valuing yourself.

Strength is overcoming fear.

Strength is dealing with whatever comes at you and not submitting.

Strength is making a change because you know you must.

I believe we all have a well of strength deep within, waiting for when it is needed.

It is what enables mothers to fight for their children. 

It is what helps you in times of great need and gives you the courage to fight on.

It allows you to challenge your abilities and pushes you to be the best you can be.

It keeps you moving forward even when it seems hopeless.

It is always there. 

It is your spirit, uniquely you and it is fueled by what you value, by your love for yourself and others. That is what makes it powerful and everlasting.

Love is the power behind strength.

Believe in yourself, find your well of strength, the warrior that lives within and use it to fight your battle today.


Be Awesome!!





BWF010 - Create your legacy today

How do you want to be remembered?

How do your want your children to remember you? What lessons about life would you like to be able to teach them?

First - be the best you can be - set an example

The ultimate legacy you can leave is the example of a life lived following your passions, unafraid to be you, unafraid to follow your own path, your own dreams, doing what you love. 

Be true to yourself - that is a legacy to leave. Dare to be different. Dare to stand alone if you have to. Look inside and find what has meaning for you and follow that.

By following your own true path you will create an example for others to follow. 

Second - help others to be their best

By having the strength to go your own way, you will inspire others to be their best.

By passing on what you have learned you can show others the  way and help them find the best within them.

By finding purpose and positivity you can help others to create this in their own lives.

Be a positive influence on your children and those around you.


For me, legacy is not about money or material possessions.

If my sons can be not afraid to follow their dreams, to go their own way, to do what they love, to be positive, happy people who inspire and help others then I will have left a legacy that is worthwhile.

These are the seeds to sow. From the base of being true to yourself, and helping other to do the same,  who knows how many people in the world may be touched by your legacy of positivity and love.

BWF008 - Morning Walk Day 240 - Unexpected lessons & benefits

BWF008 - Morning Walk Day 240 - Unexpected lessons & benefits

Start a walking habit today and experience the unexpected benefits to body, mind and soul.