Get Control Over Food With The Regular Eating Method

dieting

When wanting to make changes to your eating habits, the best advice I can give is to start with “The Regular Eating Method.” This is the most significant change you can make when it comes to tackling the unhelpful eating habits you want to kick to the curb.

Over 30 years of research in the field of food psychology concludes that introducing patterns of regular eating will help diminish unwanted eating habits. To get started on “The Regular Eating Method” follow the guidelines below:

Plan Ahead

At the beginning of each day (or the night before) plan in advance when you are going to eat your meals and snacks. If you are working with me 1-to-1 we can use your monitoring worksheet.

At all points in the day you should be aware of when you are going to have your meals and snacks. There will be times where your day will be unpredictable. When this happens, plan ahead as far as you can.

Adopt The “No Choice” Phrase

No Choice, eat each of your planned meals and snacks and nothing in between.

Do your best not to skip any of your meals and snacks or add in extra nibbles when not planned. Try to break long periods of time into more manageable chunks of no longer than 3 to 4 hours. This will help with reducing unplanned eating or giving into those pesky cravings.

Make Your Plan Should Be More Flexible Than Rigid

It’s important that you adjust times of your meals and snacks to suit your day to day schedule. However, do try to establish as regular a pattern as possible.

Do Not Leave More Than 4 Hours Between Meals and Snacks

Long gaps between mealtimes create psychological and physiological pressure to eat that can eventually throw you right off track. Therefore, it would be wise to eat at regular intervals, with a 4-hour gap being the maximum.

 

Review

Now that we have the guidelines set, how can we monitor progress with implementation of The Regular Eating Method?

Each week ask yourself the following questions:

  • Each day, am I planning regular meals and snacks?
  • Am I trying to stick to the set plan?
  • Am I skipping any of the meals and snacks?
  • Are there gaps between my meals and snacks longer than 4 hours?
  • Am I eating between my meals and snacks?
  • Am I getting back on track when things don’t go to plan?
  • Am I adjusting the timing of my meals and snacks to accommodate events and circumstances?

Most people that start The Regular Eating Method will spend quite a few weeks following the guide and using the reflection questions before moving onto what to eat. This method will help you prepare for upcoming dietary changes, that will help  you think gain control over food. The added bonus? Your body will change, and you will be able to maintain the fit, healthy physique you are desperately wanting!

Since you may have had unwated eating habits for quite a while it is really important that you make the most of this opportunity to change, otherwise the problem is likely to persist. Making changes will be hard work but it will be worth it. The more you put in, the more you will get out.

This September, I have opened up 3 spots for the exclusive 1-to-1 coaching. If interested please send a message to inquire about reserving your spot.

 

Why People Never Become Fit

fitness sabotage

Have you wondered why some people never become fit? After working in the fitness industry for over 15 years, I have come to notice 3 reasons why many people don’t become fit.

1. It never occurs to them

It never occurs to certain people that they can become fit. Because of their upbringing and early conditioning, perhaps coming from a home where no one had ever eaten healthy or exercised, or associating with unfit people, they never thought that they could become fit.

2. They never decided to do it

Many people wish, hope, dream and fantasize about how their lives would be different if they were fit. They admire and envy people around them who are fitter than they are. They worry about their health, including weight all the time. But they never make a firm, take action decision to become fit.

As a result, they never even take the first step. They don’t learn fitness-creation techniques. They don’t upgrade their knowledge, and skills so that they become fitter.

These people often make excuses and rationalize their fitness situation by saying that fitness success is simply a matter of “genes” and they didn’t get any.

3. They procrastinate

If it does occur that these people want to become fitter, they never in fact get started. They procrastinate. They often move to that wonderful fantasy place called, “Someday I will.”

  • Someday I will start eating healthy.
  • Someday I will work harder and make my fitness a priority.
  • Someday I will stop making excuses.

These people end up living on “Someday I will” for most of their lives.

Learning & Practice

Fortunately, each of these limitations to fitness success can be overcome through learning and practice. Each of these obstacles can be turned into a stepping-stone to success when you learn how to think the way fit people think!

One of the greatest secrets I tell my clients is to vote yourself in! Stop making excuses and start making progress.

You can think and become fit with the proper support system!

How to Workout at the Gym After Covid-19

gym workout after Covid-19

Gyms are starting to re-open and I know some of you might be excited to get back into your gym routine! However, your workout routine at home may not have looked the same as your routine at the gym. Here are some of questions I have been getting and how you can return to the gym, while decreasing the chance of injury.

Should I go back to my old training plan?

This depends on what type of exercises you were able to do while in lockdown. If you didn’t have the same access to equipment, you need to ease your way back into the gym. For some of you, it has been a few months – keep this under consideration. We do NOT want to get injured or be too sore to complete our workout the following day.

lifting weights in the gym after Covid

Should I reduce my weights?

The amount of weight you work out with when going back to the gym will depend on whether or not you were able to continue the same type of workout at home. If you were able to keep the same type of weight while training at home, you can continue those exercises when you return to the gym.

However, if you’ve had to limit your workouts, or stopped altogether during the COVID-19 you will want to reduce your weights for the first few weeks.

Should I be concerned about wearing a mask to train?

Wearing a mask while working out will not be of concern if:

  • You’re doing a light workout
  • Lifting weights (especially lighter weights such as the upper body/arms)
  • If you don’t have any respiratory or cardiovascular conditions.

However, do not be alarmed if you find yourself becoming out of breath faster.

Should I do HIIT if I have to wear a mask?

When it comes to high-intensity workouts (HIIT), wearing a mask will affect your breathing and your workout. If you find yourself becoming tired quicker, feeling dizzy, or nauseous, please take precautions.

Performing a cardiovascular exercise means your breathing rate will increase and your body’s need for oxygen also increases. Wearing a mask may prevent your body from getting all the oxygen it requires, so you may need to:

  • Take more breaks in between exercises
  • Limit how long you work out for
  • Reduce the intensity of your work out.

If you find wearing a mask doing cardio to diffocult, the best solution is to do cardio outside and maintain a safe social distance, (That way way you won’t have to wear a mask).

How long will it take to get back to my regular workout routine?

There is no quick way to get back to your regular routine without avoiding injury, frustration or self-sabotage. If you push yourself too hard you’ll become injured or too sore to workout the next day. The risk is that you will have to take more time off from the gym to recover – which may lead to self-sabotage and quitting your workouts all together.

The best way to get back to your regular routine is to continue to work out on a regular basis. If  you have stopped working out entirely during lockdown, then I recommend starting slow (with reduced reps, reduced weight, etc.) to avoid injury — always remember to listen to your body!

How should I workout the first few times I go back to the gym?

This depends on how much exercise you completed during lockdown. However, an easy way to navigate your gym workout the first couple weeks is to pick the machines that you previously used – reduce the weight and complete 3 sets of around 10-12 reps.

A sample Gym Leg Workout Routine Post Covid might look like this:

  • Leg Curl Machine 3 x 12-15 reps
  • Leg Extension 3 x 12-15 reps
  • Leg Press 3 x 12-15 reps
  • Back Squat (Barbell or Smith Machine) 3 x 12-15 reps
  • Abductor Machine 3 x 12-15 reps

 

Have any more questions or concerns about returning to the gym?

If there’s a question I didn’t answer on this post don’t hesitate to contact me! If you would like a customized post COVID-19 Gym Program, just reach out! I am always here to help!

New Clients are welcome!

 

Are You Engaging Your Glutes?

engage your glutes

Stop Doing Hip Thrusts Like a Yoga Move

The biggest mistake I see women when do when trying to complete hip thrust exercises, is using proper form they learned in Pilates and Yoga. If you are not seeing the results from resistance band hip thrusts – this could be the reason why your hard work is not paying off!

In the video below I will show you exactly how to engage your “booty” aka glutes – so the next set of Hip Thrusts you complete – will actually tone and shape your booty!!

 

How to Complete Hip Thrusts for Optimal Booty Engagement

Ready to try Hip Thrusts as part of a complete booty warm-up?

Check out the Ultimate Booty Warm-Up! On Sale fo only $7.99. Check out the program now!

Dropping to 97lbs… Jill Bunny on the Intuitionology Podcast

Jill Bunny podcast interview MS and cancer

 

Intuitionology Podcast Episode 18 with Guest Jill Bunny 

Online weight loss coach Jill Bunny, had ignored her intuition that had her succumb to an eating disorder that had her weight get down to 97 pounds with the chance that she could eventually lose her life.

But her intuition kicked into high gear to not only overcome her eating disorder, but also both multiple sclerosis and thyroid cancer, embracing cognitive behavioral therapy (CBT) to help fitness professionals find success.

 

Want to Learn More from Intuitionology? Check out Sunil’s Free Course!

Intuitionology Free Course

 

 

How to Lose Weight in 5 Steps

how to lose weight in 5 steps

When it comes to losing weight, it’s reasonable to get confused. There are countless diets out there, all claiming to be ‘the best diet to lose weight.’ 

Yes, you can go vegan and avoid all animal products to lose weight or go carnivore and eat only animal products and nothing else. Should you go keto and eat a lot of good fats and minimal carbs, or vegetarian and eat lots of carbs and almost no fat.

Whatever diet you choose to lose weight, it all comes down to eating a low-calorie diet and increasing your physical activity. Research shows that individuals who successfully lost weight and kept it off use different strategies. Still, they all succeed by eating less and moving more.

I want to save you from the trouble of hopping from one fad diet to the next, and just follow these 5 steps to lose the excess weight and keep it off. I am not promising rapid weight loss. What I am promising is successful weight loss without feeling miserable and maintaining your new low weight effortlessly.

Without further ado, here are 5 steps for successful weight-loss:

1. Swap High-Calorie Foods with Low-Calorie Alternatives

When wanting to lose weight, we have to make some cuts. Just like going through your social media and deleting accounts that no longer serve you – we need to take the same approach with certain foods. Please, try not to overhaul your entire diet overnight. Chances are it won’t be sustainable, and you’ll fall back to your old habits.

Instead, swap your high-calorie food choices with equally enjoyable low-calorie options. Don’t rush, take your time. Go at the pace you are comfortable with.

For Example: If your morning routine is stopping by at a coffee shop and getting a muffin and latte for breakfast, maybe switch to black coffee with sweetener. (I have even had clients ask for coconut milk or almond milk / or bring there own to add in to the coffee). Once you are comfortable, swap out the muffin with something healthier – or make a homemade bar. (There are some great options in the 100+ Weight-Loss Recipe Cookbook – which you can download for FREE).

If your lunch is a burger, fries, and soda, you can switch to diet soda or fizzy water. Later, swap out the fries for roasted potatoes or fruit, turn the hamburger to a grilled chicken sandwich, get rid of the bun to make it a chicken salad. All at a pace you are comfortable with. You can get salad once a week to begin with. Then twice a week, and so on and so forth. Don’t do it all at once.

2. Focus on Adding Instead of Removing

Most diets feel restrictive. They tell you what you can’t eat. Which makes you crave it even more. Instead, focus on adding things to your diet.

For Example: Add more vegetables by ordering or preparing a side salad at each meal. (Be careful of the dressing and added extras). You will notice they will naturally push out the foods that are preventing you from losing weight. If you eat a salad beforehand, you likely won’t finish your fries. Maybe even not want them anymore. Eating a fruit salad after dinner will curb your appetite for dessert.

Increasing your protein intake will help you feel full and prevent muscle loss. Therefore, focus on eating at least 25–30 grams of protein with each meal. When my clients are trying to lose weight, I have this rule: “try to not eat anything unless you are getting at least 25 grams of protein.” This rule prevents you from mindlessly snacking. If you are hungry and need a snack, eat a high protein snack such as Greek yogurt.

Notice how the rule doesn’t forbid you from eating anything! You just have to make sure to get your 25-30 grams of protein. Once you eat that, you rarely feel the need to eat anything else.

3. Move With Purpose

Technology brought many conveniences to our lives. Today, we can commute to work, pay our bills, do grocery shopping, talk to family and friends, get food, and play games without leaving our house. There are days we take less than 2,000 steps. The human body is not designed for this kind of sedentary lifestyle.

That is why you need to be vigilant when it comes to moving. Park your car as far away as possible, take the stairs, walk to your mailbox, carry your groceries out instead of wheeling them in the cart. You need to take every opportunity to move more.

Sometimes it helps to use a step challenge. Most of us use smartwatches/phones these days, and they all come with a fitness tracker. Challenge yourself to take 10,000 steps every day. If you can’t get it, go for a walk after dinner.

The most significant difference between naturally lean and naturally overweight people is how much they move, not how much they eat or their metabolism. The basal metabolism among the population doesn’t vary much. However, NEAT (non-exercise-activity thermogenesis) can vary hundreds, even thousands of Calories. This is the number of calories you burn by activity that is not considered exercise.

4. Plan for Slip-Ups — How to Lose Weight and Live Your Life

There will be days that it will be impossible to maintain your new habits. Weddings, birthday parties, vacations, holidays, and celebrations will happen. You don’t need to avoid these things to lose weight or stay fit. You just need to plan for them.

If you have a dinner event that you know you are going to overeat, prepare for it by eating a little less throughout the day. When you have a big dinner coming up, just get your 25-30 grams of protein 3–4 times throughout the day and lower the calories from carbs and fat. This way, you will enjoy your dinner without any restriction and without going over my calories.

Sometimes you can end up going over your calories. It is not the end of the world. You didn’t ruin your progress. Just move on.

5. Set Small Goals – Celebrate Your Achievements

Who wants to be on a diet forever? We all want to reach our goal weight as soon as possible and be done with dieting. However, this usually causes problems. We either get on a very aggressive diet and be miserable or be disappointed with slow results. Either way, we bounce back and get on a diet roller-coaster.

Instead, the best thing to do is set small short-term goals, achieve them quickly, enjoy our success, rinse, and repeat.

A healthy weight loss diet should last anywhere between 8 to 12 weeks. This is enough time to lose a meaningful amount of weight without experiencing the side effects of weight loss, such as lethargy, food cravings, and mental exhaustion.

You can lose 5 to 10 percent of your weight in this timeframe.

For Example: If you are 200 pounds, and your ultimate goal weight is 150 pounds, don’t set a goal to lose 50 pounds. It will take you too long to lose 50 pounds, and you won’t be able to keep your focus on your goal for that long. Instead, set a goal to lose 10 pounds. Lose the 10 pounds in 8 to 12 weeks, celebrate your success, enjoy your new low weight for a few weeks, and start again.

This way, you will see yourself as a successful person who keeps achieving their goals and reach your ultimate goal in 5 cycles. Who knows, maybe you will find yourself more comfortable, attractive, and happy at a higher weight than 150 pounds.

By following these 5 steps, you will notice pounds melt off your body and staying fit will be effortless. Instead of following restrictive diets only to gain the weight back, enjoy your journey to a slimmer body forever. If you would like to add in the accountability piece – and work on these 5 steps together – just reach out! I am here to help!

.

Jess Story – Losing Weight + Keeping It Off

Weight-Loss Success Story

Ever since I can remember, I have been overweight. Even in school (that was a long time ago), I weighed in the upper 100’s and continued to pack on the pounds. Weight has always been a struggle for me and my entire family. Yes, I have tried every diet imaginable, from a cabbage soup diet, to grapefruit juice, to cutting calories. I tried Weight Watchers a few times and again a year ago through a program at work. Nothing seemed to work for me and I always gained the weight back.

Enough was Enough

I was at my wits’ end after my last attempt ditched attempt at Weight Watchers. I was on the program for 20 weeks and lost 10 pounds right away, but then gained it back. I was following the plan, but it just wasn’t working. I watched what I ate and worked out, but I still couldn’t keep the weight off. One night, I talked to my friend and said I needed help or I was done. She said that I should reach out to Jill. I admit I was a bit nervous – Jill is beautiful and I wasn’t sure I was the right fit for “Team Bunny.” I am no Bunny” – I kept thinking. But I called her anyway – signed up for the 12 week transformation – and have never looked back! ( I have now been with her for over a year).

The Convenience of Online Coaching

I liked the convenience of the online coaching format and the ability to send my check-ins when it suited me. It alleviated a lot of stress not having to get to a meeting at a certain time, which was especially helpful for me with my busy work schedule. I liked the layout of the coaching, and the worksheets and mindset component (later I learned it was CBT). I learned about cravings and hunger – and how to combat the emotional signals without food.  When I attended Weight Watchers meetings, it could be disappointing when you had to weigh in and didn’t lose any weight that week, which made it hard to stay positive. There was no negative vibe with Jill – positive and supportive!

Throughout our time together I made sure to send the time filling out the check-in form, so that Jill had all the data to look through.  I loved how she looks at sleep, mood, energy etc.. not just a number on the scale. Jill always responded to my questions quickly via email, and she even gave my husband pointers for his Type II diabetes. She really went above and beyond.

I Kept the Weight Off for the First Time in My Life!

With Jill’s personal recommendation for me to give up gluten and dairy, I lost 46 pounds during the course of our time together. What’s even better, is that I have been able to keep the weight off for the first time in my life.. (I check-in with Jill once a month now – 3 months of being on my own – I have been able to keep the weight off!) Even when I have been too busy to exercise, I haven’t fallen into my old sabotaging traps – which is huge for me. I am able to eat all day long on my healthy lifestyle program and I never feel deprived.

Healthy Skin, Less Pain and Improved Allergies

Besides weight loss, my skin has cleared up drastically. I always suffered from acne and was constantly put on antibiotics by dermatologists. With Jill’s help, we found out that it was gluten that was causing my acne even though I tested negative for a gluten allergy. We also were able to minimize the hip pain that had always plagued me. It went away after my fourth week off of gluten and dairy, which was a bonus I wasn’t expecting. My allergies have also improved. I always suffered from allergies that would lead to ear infections and this year I haven’t taken ANY allergy medicine, just removing gluten and dairy have gotten rid of the seasonal allergies I suffered for years.

My mood and energy are also much better with my new eating and workout habits. Before, I would be too exhausted to even make dinner when I got home from work at 7:00 pm, but now my energy level are much higher to keep me going to make dinner and even my meals for the next day. Plus, my stress level are also much better and not wearing me down like it did before, I’m just less stressed and it’s wonderful.

The information I learned working with Jill  is like no other information I have learned before. It gets to the heart of how food reacts with your body and mind. I wish I would have known about this 25 years ago. Nowhere else can you find information like this! And yes, I believe that I am a BUNNY! I hope that my story inspires you to pick up the phone and start working with Jill!

Create Your Own Success Story with Team Bunny

Jess was able to lose weight and keep it off with the power of nutrition and fitness education, and personal support entered around CBT (Cognitive Behavioural Therapy). Sign up for the 1-to-1 coaching today and be on your way to improved weight loss and health – for life!

All 1-to-1 coaching is available online and includes the brand NEW 12 Week Get Psych’d Fitness For Your Mind Course!  If you have any questions please send me an email using the contact page.

Find more tips and advice on weight loss and improved health in these additional articles and to get you started on the path to better health!

5 Reasons Your Routine is Ruining Your Fitness

Ever wondered if you might be ruining your best years when it comes to being fit?

A lot of us spend our years wanting to be fit – merely passing the time rather than making the most of the days/months/years we have in life to be “able” to take full advantage of becoming our own version of what it is to be ‘fit.’

Many of us under the age of forty are guilty of this — we are in our “prime”. If there was ever a time to start taking care of our health and fitness, it’s now. Yet most of us don’t do that. Most of us spend our time partying, eating junk food, and taking vacations rather than working out, acquiring new skill sets, building healthy fit-habits, and investing in mental and physical wellness.

I ask you this one question – “Are you passing the time instead of making the most of your fitness potential?”

Here are some ways to tell if your day-to-day routine is ruining your fitness goals.

If you spend a half hour to an hour scrolling on your phone before getting out of bed; I am sorry to say this – but you are NOT making the most of your ‘fitness opportunities!’

Those who want to live a fit purposeful life don’t spend time lounging around on their phones while in bed after waking up. They also don’t hit the snooze button multiple times- day after day. In essence, waking up is no big deal, it’s just the start of another random day. To someone who truly embodies fitness: waking up every morning is a refreshing welcome to another day of hard yet meaningful work.

Some activities are aimless, done only because they are pleasing in the moment. Some activities like this are:

  • Scrolling through social media
  • Watching Netflix / Youtube / TV
  • Playing video games

In limited amounts, no more than an hour or two a day, these types of activities can be a a great way to decompress. Any more than that, and you’re going beyond the ‘decompression mode.’ In essence you are ‘wasting valuable time’ that could be better spent on achieving your fitness goals. People who are focusing on their fitness as a ‘daily habit’ don’t spend endless hours doing these types of things because they are aware that every hour sucked away by aimless activities is another hour they will never get back. It’s not that they try not to spend time doing these things — it’s the fact that wasting that much time makes them sick.

People whose days are filled with purposeful activities feel tired at the end of the day. Whether it’s mental work or physical exercise, purposeful activity (especially fitness related tasks) uses up energy and will leave you looking forward to your night time routine.

When you aren’t making the most of your life and fitness opportunities, you might fail to feel that relaxing desire to hit your head on the pillow at the end of the day. Your mind is still racing, (I still need to do x,y.z etc)… instead of feeling accomplished. Think back to a time when you got a restful night sleep – were you productive that day? Now think back to a time when you struggled to fall asleep… how much time did you waste in the day on aimless activities?

If you spend more of your time in “lala land,” daydreaming, planning or thinking about being fit, rather than working on your fitness, then you are not making the most of your fitness opportunities.

Fit people don’t sit around daydreaming about what their future body might look or feel like. People who have successful transformations pick a goal for the future and then work hard to make that goal happen. Someone who spends all their time daydreaming is not someone who spends all their time doing.

Think about weightlifters. They spend a little bit of their time researching how to lift weights more effectively, and a lot of their time lifting weights.

People that truly succeed in fitness are those that are too busy focusing on themselves to worry what others think of them. Yes, some might worry about what people who matter think of them, but they don’t worry about what their friends, family, or social media following thinks. They are too busy focusing on their own health and fitness tasks!

If you routinely worry about what your friends, family, peers, or social media following thinks of you, you may be letting your fitness potential slip by. Instead of doing what others approve of, find a fitness plan and purpose that you can be true to; even when you feel the world is turning upside down around you.

After reading this article, do any of the five reasons mentioned above equate to why your weight-loss / fitness goals haven’t happened?

Fitness is a lifestyle – it’s about instilling life-long habits, and doing things that you don’t always want to do.

Lots of Love,

Jill Bunny

5 Ways to Enjoy Losing Weight

Enjoy Dieting, Training While Still Losing Weight!

Let’s get straight to it! How can you actually enjoy losing weight?

  1. Stop setting unrealistic goals for yourself.
  2. Stop comparing yourself to other people.
  3. Constantly remind yourself that perfection is a myth.
  4. Do it for yourself.
  5. Remind yourself that there is MORE to life than getting fit.

It’s that time again… SUMMER!

Here is when I see a lot of women start to slow down and quietly drift away from their weight-loss goals.

It’s getting warmer, the sun is out longer, and considering all of the summer celebrations, it’s getting harder to stay on track.

The fitness industry will capitalize on this come September. You will start seeing a ton of ads, offers and discounts for coaching and gym memberships.

This is a good thing, for the most part. But there is a downside too.

One being that many of the ads, offers and discounts you will be seeing will instill unrealistic expectations for what’s actually possible.

This is the fundamental problem with the fitness industry. 

Your desired to lose fat and look better “naked” gets exploited by companies promising ridiculously fast weight loss results and in just a few short months.

Then they will discount their programs and services to take advantage of your emotional high.

I am going to let you in on a secret – the art of getting you to click and buy is all about pulling on your emotions and hitting your pain points. (Why do I know this? I have taken a few copywriting courses. As a result… I have learned a valuable lesson about my own personal code ethics!)

Apparently women need to be told a “story” to be “hooked-in” to buy. Do you know how angry this makes me? Yes, in essence it has played with my own emotions. I have discussed this with a handful or writers – each one of them telling me to just follow the “process” and women will buy. “It’s the ONLY way Jill.” Every time I sit to write a sales page, I feel sick to my stomach thinking of what I am “supposed” to write. I usually end up with tears in my eyes, and a huge knot in my stomach. Why? It doesn’t sit with my core-values and morals. I do not want women to work with me (whether that is 1-to-1) or by purchasing one of my on-line workout programs because I nailed the “trigger“.

I wish nothing more than to work with women that make the DECISION themselves. That is true strength- and the reason why those exact women are usually the ones that get the results. I want women, just like YOU – who will not fall for “fairy-tale” writing… because when has that worked in the past?

Every copywriter and marketer might completely disagree with my style – and that is ok. At least I will sleep at night, knowing the women that come into TEAM BUNNY are the right fit.

But before I get some angry keyboard warriors spamming my emails, I want to acknowledge that those ads and offers are not always bad – especially if you have the right mindset going in.

Truth is, losing weight almost ALWAYS happens a bit slower then you expect…(and that is without considering the time it takes to build habits for maintaining success)

If you aren’t making this journey enjoyable, or at least maintainable, then you are setting yourself up for failure.

Losing weight and getting leaner for life comes down to two simple things:

  1. Blinders
  2. Patience

Blinders: This is YOUR success. Stop setting unrealistic goals and stop comparing yourself to others.

Patience: YOUR success is going to take longer then you probably want, but that’s okay. You have time, and you know it will be worth it in the end.

Blinders + Patience – Make this your guiding phrase moving forward and you will finally have the success you have been wanting.

My hope is that this blog helped you to look at your weight-loss goals a bit differently. That when you start to see ads in September – after having a fun filled few months of sun, BBQ and celebrations – you do NOT let your emotions get the best of you.

I am here to help you – and ensure that your food and training plan is all set up — way before the September rush. If you are ready to start your 1-to-1 but would like to wait till September – reserve your spot NOW- and I will gift you my brand new Get Psych’d: Fitness For Your Mind (12 week course) that is NOT available to the public!

Let this summer be the last time that you fall for emotionally driven sales-ads! Book in for your free consultation and let’s plan your fun-filled summer – and get ahead of the “back to school” weight loss BS!

 

Lots of Love,

Jill Bunny @fitbunnyjill 

 

PS. If you would like to download my Fat Burning 100+ Recipe Cookbook – No strings attached… it’s all yours!

Jill Bunny is on the Rise

Publication from Strong Magazine – September 2019

Article Written by: Kirstyn Brown

 

Jill Bunny is quick to say she’s the strongest she’s ever been.

At 33 years old, the statuesque health and fitness specialist is built of solid muscle, a result of the science-backed training and nutrition methods she uses for both herself and her clients (courtesy of years of education on the human body.)

But she’ll also tell you that getting here has been far from easy from easy. She’s faced multiple health issues in the last decade, beginning with a two-year battle with an eating disorder that diminished her 5’11” frame to a mere 97 lbs. After living for five years in London, England with her then-husband, the Ontario, Canada native returned home in 2011 almost unrecognizable to her family members. “The look on my dad’s face was the turning point for me. He thought I was going to die,” she says. “That’s when I realized that my parents love me and that I had value.”

In an effort to recover, Jill discovered fitness, and vowed to rebuild her body and health through bodybuilding and nutrition. She hired a coach to show her the ropes and a year later, stepped on stage for the first time in the Bikini category of a small fitness competition. “Like my eating disorder, competing was another form of control,” she says. “There are positives and negatives to competing, but it gave me a sense of purpose.”

By the time she retired from the stage in 2016, Jill was one of the highest ranked competitors in her division, holding championship titles in two Arnold Amateurs and the Olympia Europe. Despite her winning streak—and an unmet goal of earning her Pro status within her federation—further health complications forced her to hang up her heels.

 

Earlier that year, at the age of 30, vision problems in her left eye would turn out to be multiple sclerosis (MS), a disease that affects the spinal cord and optic nerves. “Living with MS is different day to day,” she says. “If I’m stressed or tired I see the affects more. I can get body pain on my left side and if I train too hard, I can’t recover properly. And extreme fatigue means I’m in bed by 8 or 9 p.m. every night.”

To make matters worse, a short time after her final competition, Jill was diagnosed with thyroid cancer. After undergoing surgery to remove her thyroid, she struggled with adjusting to the hormone medication—the side effects of which included depression, suicidal thoughts, and weight gain. “It took six months to a year to figure out the dosage. It was hell.”

As difficult as the recovery process was, Jill considered her condition an opportunity—not a limitation. In the year it took her to shed the excess weight, she gained a deeper understanding of how nutrition and mindset affect the body, along with a new perspective. “I totally understood where my clients who struggled with weight loss were coming from.”

For Jill, this was a turning point in her nutrition coaching strategies, tossing out the “cookie cutter” approach of assigning meal plans, and embracing each client’s individual needs—starting with their thoughts. Applying her education in psychology and Cognitive Behavioral Therapy (CBT) to weight loss, she taught clients to respond to negative thoughts towards food and body image with positive affirmations she calls “helpful responses.” “I’ve learned to listen to people’s unhelpful thoughts and questions and help them retrain their brain in a realistic way,” she says.

Example of a CBT Helpful Response:

Unhelpful Thought:I wish I was losing weight more quickly.

Helpful Response:When has losing weight quickly ever helped me to keep it off? The faster I’ve lost it in the past, the faster I’ve gained it back. It’s okay to take an extra month or two to lose the weight.

And it’s working. After seeing positive, long-term results with her own clients, Jill is aiming higher—much higher. “I want to bring this into the fitness world.”

Her main goal? To launch a CBT certification course for other industry professionals. “We are basically frontline therapists without the skills. We need to understand things at a deeper level so we can help our clients.”

Now her next hurdle is bringing her methods to the mainstream. While she knows she has her work cut out for her, Jill says she’s up to the task. “I literally wake up with a sense of purpose. My MS might eventually flare up to where I’m in a wheelchair, or I may wake up one day in a hospital bed. But I’ll know I’ve done something to make an impact on people’s lives.”

Click here to download the 100+ Cookbook Recipe for balanced and satisfying eating. Or click to download the menu with recipes.