Chris Freer

20/10/2026

Most people who drink to switch off wouldn't call it a problem. They'd call it a well-earned glass.

Here are 7 signs it might be doing more than that:

1️⃣ You can't properly relax until you've had one

2️⃣ It's creeping earlier. 7pm became 6pm, and 6pm is starting to become 5

3️⃣ "Just one" is rarely just one

4️⃣ You've "earned it" most nights, not just after a big win

5️⃣ The alcohol-free nights you planned keep getting moved to next week

6️⃣ You're a bit conscious of what's going in the recycling

7️⃣ Your mornings feel heavier and you're shorter with people than you used to be

If a few of these sounded familiar, you're not on your own.

In my experience, a lot of people aren't really after the drink. They're after the quiet. It's the one time of day the thinking stops, the pressure eases and they don't have to be "on" for anyone.

So the drink isn't really the problem. It's the answer to a question most people never stop to ask:

"What is my head so desperate to switch off from?"

Getting to the bottom of that is the deeper bit, and it's much harder to do on your own.

If this has made you think, my messages are open. Or I am always available for a no judgement chat on 01245 416266.

17/10/2026

I came across a word recently that I'd never heard before: pernicious.

P-E-R-N-I-C-I-O-U-S.

It means something that does harm, often slowly and without you really noticing. As soon as I read it, I thought: that's exactly what I see in so many of the people I work with.

We all have thoughts that go round and round in our heads. Usually they're things we say to ourselves, about ourselves and usually they're negative.

"I'm not good enough."

"I always mess things up."

"I'm just not that type of person."

When you hear something often enough, you stop questioning it. It becomes "just how I am."

Sometimes it comes from a label we've been given, whether that's a diagnosis or something a teacher, a parent or a boss once said. We take on every negative word that comes with that label and carry it around for years.

That's what I mean by a stagnated state of mind. You're stuck, not because of who you are, but because of what you keep telling yourself.

Here's the good news. Thoughts are learnt and what's learnt can be unlearnt.

What's the one thing you say to yourself more than anything else? Is it actually true?

Save this for the next time that voice gets loud. And share it with someone who needs to hear it today.

15/10/2026

You send the quote. A day goes by. Then two. Nothing.

And your head starts filling in the gaps.

"They've found someone cheaper."

"I priced it too high."

"Was it something I said on the call?"

"Maybe I'm not as good at this as I thought."

Before you know it, you're rewriting the quote, knocking money off, or lying awake replaying the conversation.

Meanwhile, the client is on holiday. Or their kid's been off sick. Or they just haven't opened their emails yet.

When there's silence, our minds don't fill it with facts. They fill it with our biggest fears. That isn't evidence that you're not good enough. That's self-doubt doing what it always does.

For a lot of people, that fear goes back a long way. It comes from a belief that you're only as good as your last job, or that one "no" means you were never good enough in the first place.

I see this all the time, including in really capable, successful people. Confident in the room, but one unanswered email and they're questioning everything.

Next time it happens, try to catch the story your mind is telling you, and ask yourself one question:

"Is this a fact, or is it a fear?"

13/10/2026

It's 9pm. You're finally sat down. Then your phone goes.

"Hi, just a quick question…"

And it's never quick, is it? Even if the reply only takes two minutes, your head is back at work for the rest of the night. The evening's gone.

Here's something I had to learn the hard way. Every time you reply at 9pm, you're teaching people that 9pm is fine.

You can put plenty of practical things in place. You can set an away message, put your phone in another room, or tell clients when they can expect a reply. They all help.

But in my experience, if you don't look at why you're replying, you'll find yourself picking that phone up anyway.

Because it's rarely about the message. It's usually something underneath, like:

"If I don't reply straight away, they'll go somewhere else."

"A good business owner is always available."

"If I'm not needed, what am I worth?"

Or simply that your head doesn't know how to stop anymore, and sitting still feels more uncomfortable than working.

None of those are facts. They're beliefs. A lot of them were around long before the business was, and they quietly run the show until you notice them.

That's the work I do. We don't just change the habit. We find out what's driving it.

Which of those sounds most like you? 👇

10/10/2026

When I say "be a creator of wellness", I'm talking directly to you, the person watching this.

Because I think you already know.

You know the things you're doing that you should be doing. And you know the things you're doing that you really shouldn't.

Smoking. Drinking. That packet of crisps. The biscuits, the chocolate and God knows what else at the end of a long day.

I'm not judging you. I've been there. But every one of those is a choice and that means you have more control than you think.

My own story is the reason I talk about this. There was a point in my life when I had to stop, take a hard look at everything I was doing, and be completely honest with myself. It wasn't easy, but it changed everything about how I live and how I feel.

Being a creator of wellness doesn't mean being perfect. It means looking at your everyday choices honestly and gradually cutting out the ones you know aren't doing you any good.

You don't have to change everything this week. Just one thing.

So what's yours? What's the one choice you already know you need to change? Drop it in the comments. Saying it out loud is often the first step. 👇

12/08/2026

Feeling overwhelmed right now? Here are three things you can do about it today, in this moment.

Overwhelm has a way of convincing you that you need some big solution. A clear week. A fresh start. A whole life overhaul. But usually what you actually need is something small enough to do in the next five minutes.

So here are three:

Breathe, properly. There are dozens of techniques out there and it doesn't much matter which you pick. What matters is that slowing your breath genuinely slows your heart rate and tells your body it's safe to come down a notch.

Get into nature. Even a few minutes outside shifts something. It pulls you out of your own head and back into the world around you.

And if you need a third one reach out and talk to someone. You're not meant to carry it all on your own, and half the weight of overwhelm is trying to. Sometimes the most powerful thing you can do is reach out for help.

None of these fix everything and they're not meant to. The point is to break the spiral in the moment, so you can think clearly enough to deal with what's underneath it.

Save this for the next time it all feels like too much. And if overwhelm has quietly become your normal rather than the exception - that's worth looking at properly. My door's always open.

23/06/2026

16/06/2026

Better health and wellbeing please listen to this message hear my story, it might change your mind.

26/05/2026

It is moments like these.

Recently a client who I have been working with on her weight loss journey.

She is approaching her last session with me. 35 pounds lost of her target 56 pounds target, set by her surgeon.

She has become more active with functional movement a non negotiable daily routine.

Her mindset has transformed towards a positive can do attitude with a firm understanding of why she always gave up in the past.

She has embraced the framework.

I would love to tell you more let’s have a chat.