Jen Dugard (00:11.212)
Welcome to the Mumsafe Pro Podcast. I'm your host, Jen Degard, and this is the last recording of 2025. I don't know about you, but I feel like this year has really flown by. I don't know if it's because you're getting older. I think that that may be part of it. But time isn't what it used to be. And for that reason, and...
For many others, I really like to take some time at the end of the year to reflect on the year that's been. This is a practice that we do inside of MumSafe every single year. I've edited it a little bit this year and we do it pre the Christmas holidays. And this is not a goal setting session, but a reflection session. We start to think about the year ahead, but we have a process that we go through and this session is designed to take stock of the year that's been.
to help you to assess the things that you really loved, the things that you didn't, the things that you want to take with you, the things that you really don't want to take with you. And then if you do it when at this time then you generally have a bit of a break over Christmas, over New Year and then when you come back after Christmas that is when we do our goal setting. And another practice that I've put in the middle of this this year with some of our
the mastermind team that I work with is actually a vision boarding session so they did their reflections then we went into vision boarding and vision boarding isn't even goal setting vision boarding is what do I want for my life I don't know how I'm gonna get there and we don't even go into how we're gonna get there they do the vision board they will go off have their holiday have the space and I think you need that space to marinate on the things that you've been thinking about and then we come in and really create our
goals for 2026. So I would love for you to carve out a little bit of time. You can do this while driving, but you won't be able to write anything down. Probably the best way to do this, you could do it whilst running, but you won't be able to write anything down. The best way that you could do this session is probably to sit down and have some focused time to work on it. But you know what, whatever it is for you and however you get it done is incredibly worthwhile.
Jen Dugard (02:36.815)
The other thing I would love to offer you is there is a workbook that goes with this reflection session. This is something that belongs inside of MumSafe, but I would love to offer it to you. So if you would like to get your hands on that, head over to my Instagram at Jen Dugard. Just give me a follow, flip me a DM and I will send you the reflections session workbook so you can use that as well. All right.
Let's get stuck in. So as I just talked about, as we look forward, it is powerful to know where you've been, what you've loved about 2025, what felt hard and what you wanna leave behind as you move into 2026. Having a clear vision of where you're heading really does help to create an environment where you can be held accountable to what you actually want in life and in business.
After you can finish this session, you're to be taking some time over your break to come back to this document, potentially add some notes and then let your 2026 vision keep evolving before you go into your goal setting session for 2026. So the first question on our reflection session for 2025 is what are your two whole life values? This is an exercise that I do with every single mom safe trainer and
knowing your two whole life values really anchors the way that you show up in your life and your business. And we talk about whole life values not business values because if you only talk about your business values it's really easy to create a business that only aligns.
that your life has to fit around rather than a life or a business that supports the life that you want to lead. So if you haven't done any vision work, not vision work, any values work, I highly, highly recommend it. Please get in contact with me if you would like some support with that as well. The other thing that we write down here are our shadow values. These are often values that are not quite the top one or two. So for me, my two whole life values are courage and
Jen Dugard (04:47.023)
my shadow value is freedom. It's something that shows up all the time but it's not an overarching value. For other people that shadow value could be family. And then we move into trigger feelings. So these are the feelings that tell you that things are out of alignment with your values. For example, resentment, overwhelm, short-temperedness, you're checking out, you're yelling at your kids. So you spend some time to write down when I'm out of alignment, I tend to feel. Now when we're reflecting on the year that's been, if you feel like you felt
these things a lot that can give you a really big insight into whether what you've created in your life is in or out of alignment with your whole life values and that's incredibly important and incredibly powerful. You can also use these trigger feelings on a daily basis, a weekly basis. Trigger feelings are going to come up from time to time and I like to think of them as like a bit of a cycle so they'll come up temporarily maybe if you've given yourself a big deadline or you're pushing hard towards
something you then feeling frustrated maybe you're running late all the time there's not enough space between one thing or another thing that you have to do but it's for the greater good for example but if that continues then something's not right ongoing so if you're yelling at your kids constantly because you've got so much work and you can't focus and you're splitting your time and then you're working at night and you're working in the morning and you you know you completely depleted then all of those trigger feelings are going to come up and if
don't recognize them then you stay in that for a really long time and that is where people end up stuck, burnt out, life is not a happy place, the business that they've created is in complete out of alignment to the life that they want to lead. So write down your trigger feelings.
Next up I'd love you to consider what feelings you feel when you're in alignment. So these could be feelings like lightness, excitement, energy, could be flow, it could be contentment. What are the feelings that you feel when you know what you're doing is in alignment with what you are creating?
Jen Dugard (07:00.333)
Next thing I'd like you to write down is your word for 2025 if you had one.
We have words inside Mumsafe and I've been working with this for quite a number of years now and it's very very fascinating what that word helps to bring into your world it's almost like an intention and sometimes when you choose your word you don't know exactly how that's going to play out but if you had a word for 2025 I'd love to encourage you to write it down and then you can start to think about what do you want or how do you want to show up or what is the intention that you want to go into 2026 with and you can start to think about what
what that word might be.
Next up take some time to write down your proudest achievements for 2025. They don't have to be business in fact when you're doing this it's really important that it isn't all business because the reason we work with our values and the reasons we work this way inside Mumsafe is because we want to help you to create the life that you want to live rather than a life that operates around your business. So what are your proudest achievements? We've had some Mumsafe trainers that businesses have not grown this year but they
they've stayed stable and it's allowed them to take a step back because they've had to support someone in their family or other trainers that have quit jobs or done whatever. So have a think about what your proudest achievements have been for 2025. What do you think contributed most to your achievements?
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Was it habits, decisions you made? Was it support you asked for and received? Was it boundaries that you set up? Was it your mindset shifts, systems, people? What has contributed most towards your proudest achievements for 2025? Remember you can pause this at any point. I will keep talking, but you can pause and stop and come back to the questions as you need them.
What new skills did you learn or develop in 2025? Did you learn new coaching skills, business skills, leadership? Did you lean into communication? Did you learn some new tech or get, you know, gain some AI skills or did you lean fully into personal growth?
And what habits or practices did you develop that you want to carry into 2026? What have you been doing on a daily weekly term based basis that really supported you and the way that you wanted to show up in 2025 and you want to take it with you into 2026?
Jen Dugard (09:40.479)
Next, I'd like you to think about the most influential people in your life in 2025 and write them down. Too often we don't stop to recognize the people that have supported us on our journey. Write their names down.
who shaped you, who supported you, who challenged you, who inspired you and you might even go one step further and when you finish doing this you might send them a quick message and let them know how much they supported you during 2025. What was your most exciting or happiest moment of 2025? What was happening? Who was there? And why does that moment stand out for you? It's funny a lot of these moments are not necessarily the biggest moments they're the
Yeah, the moments that we stop and we really see what is going on in front of us, where we're really present. But what was that moment for you in 2025? What were the experiences that brought you the most joy in 2025? And again, these might be the tiny everyday moments or they could be really big events. Remember to pause the podcast and write down anything that you need to.
What things have you done this year that you would like to do more of in 2026? Think life, think business, family, fun, learning, creativity. Have you been running more? Have you been doing more artwork? Have you been reading more? What things have you done this year? Have you been connecting better with friends and making the effort to see those people on it on a more regular basis?
And then let's take a little bit of a shift in direction and think about the most challenging parts of 2025. What parts have felt heavy for you? What's felt complicated? What's led to you feeling drained? Just write them down. No judgment, no, no reasoning.
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And then what goals or intentions might you have set for yourself in 2025 that you actually didn't achieve, that you fell short on? Which ones didn't happen or didn't land quite how you expected? It's not always a bad thing. It's just the way it is. It's good to acknowledge these things though. And then what caused you to fall short? If they were business things, were you, did you just not take that action? Be honest but kind with yourself.
Was it capacity? Did you overcommit? Was it timing? Was it support? Was it your mindset, systems, boundaries? What was it that caused you to fall short of the things that you wanted to do in 2025?
What relationships have you struggled with this year and why? This could be client relationships, could be family, team can be a tricky one, or it could even be your relationship with yourself and your business. Has any of it felt tricky for you in 2025? What patterns or habits have you been doing this year that might've held you back?
Are there things that you keep noticing on repeat that you're now ready to shift? Sometimes it takes us a while to shift habits or patterns that are holding us back. They have to show up a few times before we're ready to move forward.
Did you feel overwhelmed or burnt out this year? If you did, when did it show up? What was happening around that time? Were there any warning signs that you could have taken stock of before you actually got burnt out? And what do you need to look out for next time? And how do you feel like you handled stress and difficult emotions this year? Are there things that you did that supported you? Are there things that made it worse? And what could you do differently next time because stress is always going to
Jen Dugard (13:38.011)
up and it really does come down to how we deal with those emotions.
Let's consider now fear, support and alignment. So what did you avoid or procrastinate on in 2025? Was it admin? Was it marketing, finances, hard conversations? Are you still procrastinating about being more visible, about doing your planning, implementing systems? What are the things that you kept pushing to do later and why? Why did you push them to later? Is it because you don't know what to do or how to do it? Is it because you don't really want to
do it? What is it for you?
And what fears or limiting beliefs showed up for you in 2025? And how did those fears or limiting beliefs affect or impact your actions, your pricing, your decision making, your visibility? Do you fear that if you put your prices up, everybody will leave? Do you worry what people will think about you if you step on camera? What is holding you back when it comes to fears or limiting beliefs?
And now what support or resources could you draw on in 2026 to move forward? Think about people. Do you need to overcome some of those limiting beliefs? Do you need to get support so you stop procrastinating? Think about people, think about training systems, outsourcing community. Is Mumsafe something that could support you in 2026 to move forward?
Jen Dugard (15:15.338)
And then a big question, do you feel like you're on the right path within your life? If yes, why? If not, why not? Where does it feel aligned and where does it feel off? Sometimes I feel like it's good to think about life areas when you are thinking about this. So if we put our life areas into categories, so we've got things like family relationships, health and fitness, business, spirituality, leisure or fun,
personal development, financial and love and romance. So is your life on track or are you on the right path within your life? And do you feel like you're on the right path within your business to create that life? What in your business matches your vision and what doesn't? Be really honest with yourself when you're answering these questions. Now I like these two, they're very simple, very basic, but what do you want less of in 2026? Less stress?
less... I don't know... less confusion, less sugar, I don't know, whatever it is that you want less of, less yelling at my kids, and what do you want more of in 2026? More community, more time with my friends, more connection with my partner, more money. What do you want more of in 2026?
We're going to start to plant a seed now you don't have to lock this part in just start to play with it but what could your word for 2026 be? If you know it straight away write it down if you've got a number of words we've been going through a process inside mumsafe where we're talking about the words that might align with us for the year ahead and starting to share them. Now we're going to change path a little bit because
It's really important that we reinforce what we're doing and who we do it for. So I have some, what I'm going to call basic business questions to make sure that you are online with your mission, your clients and your positioning. So what do you want to be known for? What are you out to do in the world, especially through your work in the fitness industry? What is your mission? I am on a mission to make sure all moms have access to safe and effective exercise at every stage of motherhood.
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What is your mission? What is or who is your ideal client or customer? Who are you creating everything for? If you're working with mums, think about the stage of motherhood, their values, their personality, their priorities, their problems. My ideal client is an exercise professional that works with mums and that is a mum. So everything I create is for you.
If you happen to sit outside of that, that's okay. You get to choose if I'm the right person to work with me and I get to choose if you're the right person. Sorry, you get to choose if I'm the right person to work with you and I get to choose if you're the right person to work with me. But my ideal client is an exercise professional that is passionate about working with moms and is also a mom herself.
What is your one line pitch? So I'm going to put myself into your shoes for a second and say, my name's Jen. I'm a personal trainer. I run a business called Body Beyond Baby and I specialize in helping moms return to exercise safely and effectively. Very, very simple. Very, very clear. What is your one line pitch?
And now if you think back to your mission, so if I think back to my mission of safe and effective exercise for moms at every stage of motherhood, how did I live into that mission this year? I could have set my secondary mission in there, which is to help all exercise professionals that align with this mission to run really fucking good businesses so that we reach as many moms as possible.
So how did you live into this mission this year? How did you support your ideal client in 2025? What ways did you collaborate with other people or build trust to help align with your mission? And where did you see the ripple effect of your work beyond just fitness? And I shouldn't say the word just, I complained about the word just in a podcast recently, beyond fitness.
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When I reflect on this, I think about the successes of all of our MAMA SAFE trainers.
You know, for me, the ripple effect is seen when I see the work that they're doing in the world. So MumSafe isn't designed to be the front and centre brand. It's the support system that helps you to be and show up as the trainer that you want to be and show up. It helps. It's designed to help you to build the business that you're truly capable of. And it's a design to help you reach as many mums as you possibly can whilst being supported yourself. And I think about the ripple effect of the flash
that we've done this year. seeing, you know, I just said that Mumsafe isn't designed to be the front and center brand, but in that event, it was all of these mums, 200 mums wearing Mumsafe shirts and all understanding why the leader, by their leader who was stood front and center of their flash mob had aligned with Mumsafe to make sure that they were seen as the gold standard of trainer that works with mums. And all of these clients really believing that the message is
important and sharing that out in the world. That was a very, very proud moment of mine in 2025. Where's your ripple effect been this year?
Let's now think about your offers, your income and your alignment. So what are your current products and services? So write down every single line, every single product and service that you have, how you deliver them, what you charge for them and what the capacity is for each one. I'm not going to go into capacity and things like that at the moment. Knowing your numbers, I talk about that a lot, but write down your current offers, how you deliver them. Is it face to face? Is it online? Is it in a group? Is it one-on-one?
Jen Dugard (21:33.853)
What do you charge and what is your capacity for each and now you have this information in front of you? I Like you to think about your offerings versus your values So how do you feel about your current offers in relation to your values and your mission? Is there anything that feels off track or out of alignment and if in? 2026 you grew by just adding more of the same Would that pull you out of alignment?
So an example of this could be, well, I run personal training sessions. I deliver them one-on-one. I charge $50 an hour and my capacity is 30 clients a week, 20 clients a week.
but I want to spend more time with my family. I want to increase my income. Maybe my value, I'm out of alignment here because I'm delivering so many one-on-one sessions for a very low price and I'm at capacity every single week. It's one-on-one, it's face-to-face work. And if I continue to grow my business in this way and this only this way, then I would be very much out of alignment with my values moving forward. My values are courage and connection. If I grew a business in that way,
would be out of alignment with connection with my family. Have a think about your offers versus your values. Maybe what you've done is absolutely perfect but you can't do more of the same so we start to then think about how we're to grow our business in a way that remains in alignment with our values. That case is very very simple to start with W prices that's number one maybe start to do one to many or one to two on one and then think about other products and services that
that you can offer. Next, I would like you to write down your current income. So make sure you've done financials, projections, if you changed nothing in the next 12 months and you operated on a sold out fitness business, so app capacity, what would your annual income be? And you can start to reflect on whether that is okay for you.
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If you set yourself an income goal for 2025, what was it? Are you where you wanted to be right now? If not, what got in the way? And if you did achieve your income goal, what helped you to get there?
Did you have an energetic goal for 2025? It's good to have this one next to money because sometimes money can become the all overarching thing and we can sacrifice our energy in the name of money. So how do you feel about your energy? Did you have an energy goal for 2025? If you didn't, do you want one for 2026? How do you feel about your energy now? In 2025, did you close?
off any energetic leaks or did you set boundaries that you're proud of? Now what is your income goal for 2026 and what is your energy goal for 2026? Again these are overarching goals you don't have to write them in there now but they're good to start to mull on these ideas.
And then what are some ideas that you have to start to move to the next stage of your journey? Is 2026 about deepening and growing what you already have or adding something new? This is a brain dump session. This is not a commitment. What could you add to your business in 2026 that could start to move you towards the next part of your journey? I'd like to introduce you now to a couple of concepts. So number one is your superpower.
So think about what you do naturally and how you show up in the world and any other skills or experience you bring to the table inside or outside of fitness. How could you lean into this more in the next year? So for example, I just recorded a podcast with Chantelle Broderick and Chantelle has a background in media and communications and also is in the fitness industry. Now she's very beautifully brought her background in media and communications into the fitness industry to put her
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in a position where she is emceeing, presenting, doing all of those things. Another example could be one of our beautiful Mumsafe trainers Louise Hurley, she's in Gosford. Her previous job or previous career was in psychology. Louise runs group exercise sessions for mums called Strong Mums and over the last couple of years she has been working on a course called the Body Resilient Mum Project. She's created this course for mums
and she's also now created a trainer version of this course, bringing in all of her psychology skills. So do you have something in your toolbox that you've never really thought could contribute towards your fitness industry career path that maybe you now could? The other thing I'd like you to start to think about is something called your one thing.
Now your one thing could be a financial goal. could be a, so for me, my one thing is I would like to have 285 mom safe trainers inside mom safe. That is my one thing that I'm working towards. There's a number of reasons behind that. There is a financial goal. There is also the ripple effect of what 285 trainers would look like and what that would do. So then if I'm thinking that my one thing is 285,
MomSafe trainers, that's everything else filters back from that. So everything that I do moving forward must contribute towards that one goal. And it helps us to stay on track and it helps to stop us to get off track by not looking at these shiny objects because if I ask myself every step of the way, is this action going to take me closer towards my one thing?
When you're thinking about your own one thing, try and think big, not too small, because if your one thing is only something that moves the needle a little bit, it's not big enough. This is the one thing that if it happened within your business, it feels like a real game changer for you. It could be a financial goal. It could be $10,000 months. It could be a hundred clients. Like what is your one thing or what could be your one thing for 2026? Really start to think about that.
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Now as we start to wrap up, it's good to think about what gaps we currently have between where we are right now and what your vision might be, even if you don't know what your vision is yet or how you're going to get there. Quite often we know our vision, but we don't know the steps yet. And our goal setting session is not necessarily setting the vision because we've already got it, but it's setting the goals and the small things that are going to help to get us towards our vision. So if you start to think like that, what are the things that are missing that would help you to move forward to the next stage more quickly?
Consider skills, support, systems, time. Is it confidence? Is it strategy? What is it that you need? And what is the extra support? This is the next question. What is the extra support I need to help me to get towards my vision? Do you need to ask for help? Do you need to further utilize courses and mentorships and things that you've already bought into? Or this could be in business or it could be at home. It could be with family and friends. Do you need to get more after school care? Do you need to ask your partner to take the kids to
school a couple of days a week? Do you need to consolidate your clients? Do you need to lean in and become a mom safe trainer and get all the beautiful support that we can provide you inside of here? And then what else?
Is there anything else that you want to write down? Any ideas, niggles, dreams, half-formed concepts, anything that's been circling in your head? The goal with this exercise is to really get all of this stuff out of your head and down on paper so that you move forward with space before you set your goals.
So the real goal of this reflections exercise was to take stock of the year that's passed and give your 2026 vision space to take shape rather than forcing it. Obviously, if goals and ideas have come up as you've worked through this document, you've had the opportunity to write them down and now you get the opportunity to sit with them, see how they feel.
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really see how they feel after you've had some time and some rest.
It's definitely in my, don't feel like now is the time unless you're incredibly called to, to lock everything in, but it is the time to do these reflections, to plant the seeds and to allow yourself the space to formulate whatever the next step is for you. If you've enjoyed this episode and you've taken something away from it, I would really love for you to send it to a friend. And on top of that, or instead of that, I would love you to send me a message on Instagram.
know what you reflected on in 2025. Let me know what your biggest takeaways were. And let me know what your word is or was for 2025 and what it could be for 2026. And like I said at the start, if you would like to access the PDF version of that reflection session, please shoot me a message through Instagram. I will make sure that you get a hold of it. So you've got that tangible copy in front of you. Thank you for sharing the 2025 journey with me here on the Mumsafe ProPOP.
podcast. I look forward to joining you once again in 2026. Stay safe, have beautiful connection time and take that time to really reflect on and congratulate yourself for all the beautiful, wonderful work you have done this year. See you soon.
