My One Wish This Christmas…

Christmas Fitness

My one wish for Christmas, is for you to let go of what you think a fitness transformation is supposed to be and embrace the one you are on… by listening to your HEART.

(Post is dedicated to J.T. Bibby)

I originally told myself that I would be taking the day off… It’s Christmas and only 4:30am. With no responsibilities today, I gave myself an all-access pass to relax and sleep in. Since that didn’t happen, I began my morning with a coffee, and read my Grandfather’s journal. (I received them last night from my Mum as a Christmas gift). For those that do not know me very well, my Grandfather past three years ago at the age of 96. He was my best friend. Today, he spoke to me, just like he did each and every day he was alive. He spoke to me through his journal entry, talking about the hearts anatomy and physiology.

I see it now Grandad, how you used the heart as a metaphor for life. I want to share what I believe my Grandad was talking about back in 1949 and apply it to my love for health and fitness.

Here it goes:

You have a heart that is currently thumping away, beating to its own drum. (Pause for a moment and place your palm against your chest – feeling your beautiful unique heartbeat). Right now, your heart holds a set of lyrics, waiting to be sung. Right now, your heart has built walls, so that you can be brave. It wants you to show up with bravery, so you allow others to be brave as well.

Your heart makes you authentic. Trading in your heart for a replica of someone else’s may induce anxiety, depression, disordered eating, addiction, rage, blame and resentment. Sacrificing your own beating heart for the sake of what you think you should “look like” just isn’t worth it.

Being true to your HEART is the best gift you can give yourself, and the people you love. When you no longer try to be perfect from head to toe, embodying thinness, kindness and modesty to everyone, you will have more time, attention, love and connection for the IMPORTANT people in your life.

Allow your heart to guide your health and fitness goals. Allow your heart to pump authenticity and bravery into your day. Go against the grain of “fitness culture” and put heart at the forefront of your day.

This Christmas, ask your heart:

  1. Who do I become when I feel my fitness goals are threatened? Who do I become when I feel backed into a corner of shame, guilt and sabotage?
  2. How do I protect myself?
  3. Who do I call to help get me through my mess and turmoil?
  4. What is the bravest thing I could do for myself when I feel like giving up?

The Truth:

Your heart is not meant for the fly-by night fitness transformation coaches that are popping up on social media left, right and centre… promising the world. (Your heart knows better – listen to it).  Your heart is first and foremost meant FOR YOU! To allow your heart to be trusted with a coach should NEVER be taken lightly. It is a privilege, for that coach.

Ask yourself before you hire or seek out any coach in 2021…

Do I believe they have earned the right to hear my heart’s story?

You do not need an army to protect and serve your heart. You do not need social media gratification or shout outs from your coach (that is only to boost their heart’s ego – not yours). Your heart deserves more – way more than what you have been giving it. Honour your heart – honour your health – honour your life.

I hope that in time, your heart begins to trust me. That I earned the right to hear your story, and help you fulfill your hearts unique health and fitness desires in 2021.

Merry Christmas from my heart to yours.

Jill Bunny

 

 

Exception Reflection Activity

As we gear up for a New Year, I wanted to share an exercise that I use with 1-to-1 clients. But before we dive into the “Exception Reflection Activity” I wanted to disclose what my coaching style is all about!

 

I believe that in order for many women (including myself) to achieve sustainable results, we must shift the focus from what is wrong to what is right with our fitness transformation and from what is not working to what is working.

 

I specialize in ‘Positive CBT-Fitness’ which aims to improve women’s health and well-being by emphasizing and exploring exceptions to the problem as opposed to the problem itself.

 

Self-monitoring of your problematic thoughts, feelings, and behaviours in coaching sessions is a classic technique that many coaches utilize. This technique allows you to gain a more accurate understanding of the problem and the context in which it occurs, as opposed to relying on recall.

 

From my perspective of positive CBT-Fitness coaching, self-monitoring in this way only encourages you to develop a narrow focus on “the problem.” Subsequently, you may miss the opportunity to observe and learn anything else.

 

With Positive CBT-Fitness, self-monitoring is not about your problems or symptoms, but about your strengths and exceptions to the problem. This approach enables you to learn more about yourself as well as about what works and what is going well for you, which you can then use and apply to change your situation for the better.

 
The tool you can now download is based on the concept of positive self-monitoring.

I invite you to keep an ‘exceptions reflection journal’ to begin to document and thus focus on when the problem does not occur and why.

 

If you are a 1-to-1 client, then please send over your filled in PDF worksheet – and we will discuss on our next call.

If you have filled it out, and would like to work 1-to-1 together, send me a message, and we will discuss an option that will fit your goals and budget.

 

The Mental Health Benefits of Working Out

mental heath fitness coach

Working out is beneficial for your physical health, but research shows it can also improve your mental health. People that regularly work out report several benefits of exercise such as feeling less stressed and anxious, being more self confident and happier.

Your mind and body are very closely linked, and exercising can not only make you feel physically stronger but can mentally keep your mind healthy.

Benefits of Working Out

Release of Endorphins:

Exercising makes us feel good due to neurochemicals, known as endorphins, that are released in our body. Endorphins are known as natural pain relievers that can reduce pain and boost pleasure, and increase feelings of well-being contributing to many mental health benefits.

Stress Relief:

Endorphins are crucial in reducing stress levels in our body, and so working out is a great way of de-stressing. Staying active will help your body relax and relieve any tension from your muscles.  This mean you are more likely to have a better quality sleep and diet, feel overall happier and be more productive throughout the day.

Try this:  After a work out session, spend a good amount of time stretching out your body, as stress may cause muscle tension especially around your neck and shoulders.

Alleviates Anxiety:

Following a regular workout routine can be a natural and efficient way to treat anxiety. The endorphins released in your body when you are exercising relieve tension and boost feelings of well being including greater physical and mental energy.

Try this:  While working out, try focusing on different bodily sensations rather than zoning out. By doing this, you will enable yourself to be more mindful and appreciate the feelings that you are experiencing when you are working out. This way you will be able to disconnect from your continuous worries and be fully present.

Reduced Symptoms of Depression: 

Research shows that regular exercise can reduce symptoms of mild to moderate depression. Exercise promotes changes in your brain; neural growth, reduced inflammation, and the formation of new activity patterns that make you feel calm and relaxed.

It promotes feelings of wellbeing due to the release of endorphins and other neurochemicals that make you feel well, and distract you from negative thoughts. You might even experience “runners’ high. Interestingly, studies suggest that exercise is as effective as antidepressants on alleviating the signs of mild to moderate depression.

Try this:  It is important that you have an workout schedule you are comfortable with so you can maintain it, as it will prevent you from relapsing.

Self–Confidence:

When you are consistently following your workout routine, it allows you to feel a sense of achievement.  If you are struggling with low self-confidence and self-esteem exercise can have a positive impact on your self-confidence, as your physical strength and body improve.

Try this: Workout for 20-30 minutes regularly and pick an activity you enjoy so you are more likely to continue working out.

Book a free discovery call, I am here to listen to your story and explain how my services can support you.

Let me help you feel better.

Finally, A Weight-Loss Coaching Method That Works!

weight loss coach oakville

Have you ever been through swings of weight loss, where you feel good and positive about yourself, and weight gain, where you feel bad, ashamed and hopeless that you will ever lose weight and keep it off?

My weight loss coaching is something many women are looking for as they feel they have been living a life of continuous yo-yo dieting. They want to break the vicious cycle of dieting and overeating, restriction and bingeing.

My weight loss coaching puts your weight front and centre of your transformation. Your eating may well be connected to other issues in your life, but it is so important to listen and understand how you feel about your weight.

  • What’s it like to be the size you are?
  • When do you feel out of control of your eating?
  • How do you feel after a binge and you realize you have gained weight?

All these questions are important, as you live with your weight every day.

As your coach, I have a vast range of tools, skills and tips I can share with you to help you feel more in control of your eating. As you reduce the frequency and intensity of your eating, your distress will reduce and we can can start to explore what is behind your eating behaviour.

Emotional eating, stress eating, comfort eating, compulsive eating – whatever your description, it is important to change your thinking, feelings and behaviour around your weight, eating and body image. Weight loss counselling offers you the space to do this. Together we will build a roadmap to help you rebalance the way you eat and the way you feel about your weight.

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!

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!

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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