Why 30-Day Weight Loss Challenges Fail

weight loss for women Oakville

Now that another summer is upon us, reflecting back, did you meet your weight loss goal? You know, the goal you set for New Year?

If you are shaking your head, you’re not the only one. Because you wouldn’t be reading this article, unless (a) you wanted/needed to lose weight, or (b) you are interested in weight loss for personal or professional reasons.

I am going to assume that you had a goal of losing weight, but life, stress, excuses, and a lack of motivation got in the way. And it likely happens year after year.

When January hit, you may have joined a 30-day free challenge. So why is it that this avenue doesn’t work?

Let’s break it down.

It Takes More than Time to Build Weight Loss Habits

2 weeks, 28 days, 30 days. Depending on the research you google, you may hear vastly different views of how long it takes for someone to make genuine changes with their weight. There’s just one problem: despite the research, it’s not all based on a timeline. Simply joining a 30-day challenge, whether it’s healthier eating or a specific exercise challenge, isn’t enough to create lasting weight changes. You must, instead:

Be motivated and invested to make a change. In order to reach a weight loss goal, it’s essential to be motivated and invested. Overall health and wellness challenges need to incorporate much more than a simple daily challenge to be truly effective. If you’re solely focused on meeting the challenge goal, you may have little motivation to maintain the long-term change.

Have the ability to reach the goals in the challenge. Suppose you join a 30-day free challenge that encourages every member to meet a goal of 10,000 steps per day. While that’s a great goal, not everyone is capable of easily reaching it. Some people may struggle to get 5,000 steps on an active day. Asking them to double their efforts may seem impossible.

Find strategies that fit into their schedule. Everyone has different work schedules and responsibilities. Not one weight loss challenge can ever fit every member’s schedule. If it doesn’t work for you, even if you participate in the challenge itself, you’ll be less likely to make lasting change.

Not Everyone Moves at the Same Rate

Many 30-day weight loss challenges are built on the theory that each day needs to add a little more to the challenge. Plank challenges, for example, may start with just 30 seconds, with the hope of building up to a full 5 minutes by the end of the month. While it’s a great challenge, there’s one key problem: not everyone will build strength at the same rate! Some people will find that they can easily meet the early goals in the challenge, motivating them to quickly hurry toward the bigger goals near the end. Others may struggle to meet those early goals and, as the challenge gets harder, they may quickly give up. While challenges are a great way to encourage members to start thinking about fitness goals, not every person will be suited to those challenges. If you want to lose weight, it’s important to look beyond the 30-day challenge to discover a more effective strategy: a wellness program that encourages healthy eating, regular activity, mindset work, support and of course a work/life balance.

Challenges Are Geared Toward Short-Term Results

Most 30-day weight-loss challenges are designed to last for, well, 30 days. That’s great for people who are looking for a little extra motivation to help them kick-start new fitness goals. 30 days is an attainable goal: you assume that you’ll be able to do anything for 30 days. It’s less effective, however, for people who are looking for long-term weight loss changes. Often, at the end of those 30 days, people simply give up and return to their previous habits- packing more pounds on than when they started.

Results Will Vary

“Get the six-pack you’ve always wanted in just 30 days!” “Lift your tush, tone your legs, and feel great about yourself!” “Accomplish more than you ever dreamed you could, with just 30 days of effort!” There’s just one problem: not everyone will get the same level of results from any type of weight loss challenge. Some people will quickly shed extra pounds and build plenty of muscle. Others will struggle to see those same results. Instead of taking a single 30-day round to see incredible toning, they may need two rounds, or three, or four. The truth is, results will vary throughout; and for those who aren’t able to reach their goals, the challenge may ultimately decrease motivation, rather than increase it.

Results Never Last

Even for those high achievers who do quickly get the results they want from a weight loss challenge, the results won’t last once the challenge is over. Sure, you’ve got the toned midsection you’ve always wanted; but once the motivation fades, you probably won’t continue those exercises, which means, in turn, that the results won’t last. 30-day challenges can give subpar results, especially if they target a specific part of the body that may ordinarily receive less attention. At the end of those 30 days, however, results may fall away just as quickly. To see real, lasting change, especially in overall body composition, it’s necessary to keep up with a fitness program, not just throw something together throughout a few days and hope for the best. A solid weight loss program, on the other hand, offers ongoing support to help the person make changes that will last for more than a few weeks, actually improving their overall health.

Many Challenges Are Based on Specific Sales-Worthy Items

Here’s the truth about many 30-day weight loss challenges: they’re based on the desire to sell something. The coach wants to sell a specific piece of workout equipment (i.e. booty band or waist trainer). That coach wants to encourage people to buy its specific supplements. Once people get those great results from their 30-day challenge, they’re more likely to use those items in the future! Unfortunately, if you’re investing in supplements, shakes, and specific diet foods, you’re putting out an expensive up-front investment for those short-term results. Instead, opt to invest in long-term results that will stick with you long after the challenge would have been over: a wellness program.

Failure Sparks Failure

“I couldn’t stick it out for 30 days. What makes you think I’ll ever be able to lose this weight and make real change?” Many 30-day weight loss challenges are designed to be hard. After all, it’s a short-term time investment. Unfortunately, failure can spark a spirit of failure, leading many people to believe that they won’t be able to make the changes that they need to make. As a result, they may struggle with the feeling that they won’t be able to accomplish future goals if they fail one challenge, and they may stop trying altogether.

Family Dynamics and Eating and Weight Problems

food issues and children

It’s no surprise that family dynamics can be a major contributor to eating and weight problems.

Obviously for a young child or teenager, how her parents regulate her food consumption and the eating behaviour they model will be the largest factors, other than genetics, affecting her relationship with food and her body. 

Parents who are “normal” eaters and have a healthy attitude toward weight will likely produce children who are comfortable in their bodies and around food. 

On the other hand, parent’s who are uptight around food, obsessed with calorie and fat gram counting, constantly dieting or monitoring their food intake, pass along to their children distorted, negative messages about the positive role food should play in life. 

The act of feeding is not the only behaviour that leaves an imprint on children’s attitudes toward food and weight, parents who are preoccupied with their own, their parents or their children’s weight are modelling a mindset that says there is not a range of acceptable weights, only one ideal number for each person, which implies that there is something wrong of a body does not achieve it.

People who grow up with parents who overtly or covertly express extreme dissatisfaction with their own or each other’s bodies pick up the attitude that bodies cannot be loved unconditionally, but must be whipped into acceptability. 

It is never too late to change your relationship with food and weight. You are not a lost cause. And if you think you can change your daughter’s mindset on food and the scale without changing yours… you are at risk for some upsetting times ahead. 

Change starts with you. The parent. Be the role model you wish you had. It might feel like one of your best achievements, seeing her grown-up, confident in her body. 

If you would like to start your food freedom journey, please reach out. 

Why Can’t I Stop Eating At Night?

why can't I stop eating at night?

Sound familiar?

You wake up in the morning, gun for the coffee pot, eat a healthy breakfast, and run the kids to school or jet to the office. Mornings have never been a problem for you. The routine is comforting, thoughts about food are faint, and your mind is focused on the overwhelming tasks set ahead. 

Hunger? What hunger. Daytime hunger ques don’t exist. Your brain is a happy camper, stimulated by conversations and important work projects. You’re lucky if you get a minute to go to the bathroom, let alone sit down and have a lunch break. Throughout the day, you get in another coffee (or two), a lunch (if lucky), and a few small snacks such as a piece of fruit, a protein bar, or a handful of stale nuts found in your drawer. 

The day is done before you know it, and you are on your way home. Then, the alarm bells go off. Your mind is screaming at you for food. By the time you get inside, you are in the kitchen finding a snack to eat, so you can start making dinner without food cravings taking over. Only, the thing is, without a thought, you end up eating an equivalent of half a plate of food while cooking dinner for yourself or your family. 

You sit down and eat your portioned dinner, only to feel hungry not even 30 minutes later. So the torment begins. Trying to resist, to no prevail, you end up snacking the rest of the evening. 

And then the cycle continues, day after day, week after week, year after year. And you wonder why you have put on 30lb+. 

I am here to tell you this is one of the most common themes in my practice. I work with intelligent, high-functioning women like yourself. Your brain is on “fire” all day, getting jolts of dopamine and serotonin from being stimulated with tasks and responsibilities. Unfortunately, when the work day ends, your brain doesn’t comprehend it. It still wants to be stimulated. And it knows from previous experiences… food will give it the buzz it’s after.

It’s not your fault though. Your brain has wired its chemicals in a way that seeks stimulation every waking minute you’re up. But it doesn’t have to be this way. You can teach your brain to relax and wind down at night. You can be at peace in the evening without constantly feeling like you need to gorge on food. 

We can re-fuel, re-wire, and re-build your brain to be a food ally instead of a food enemy in just three phases. The only thing you have to do is be willing to try something different! 

Are you ready? Send me a message with the subject It’s Time – and I will send you the 1-to-1 exclusive information package! 

Talk Soon,

Your Weight Loss Coach, Jill Bunny

 

Are You Making Weight Loss Harder

dieting

Losing weight seems like it is all about changing your body, but the truth is that weight loss is a mental game, too.

Here are some common mindsets that could be sabotaging your weight loss and making it more difficult.

Negative Thinking

Having a positive attitude is one of the keys to improving your life in almost every aspect, and weight loss is no exception.

If you spend every day obsessing over how miserable you are and how difficult it is to lose weight, it will meet your expectations.

Wishful Mode

The reverse of negative thinking is when you think so positively about becoming thin that you don’t put in the necessary effort to make it happen.

It’s great to have a positive mindset and to envision yourself thinner, but remember that wishes without action rarely come true.

Wanting Instant Gratification

When you’re not happy with your body and you’ve started working to change it, you may want to see results right away.

Unfortunately, rapid weight loss isn’t safe or sustainable, so remember that slow and steady is the way to win.

Putting It Off Until Tomorrow

Procrastination is part of human nature. But if you say you’ll start your diet tomorrow, or wait to workout until you’re past a stressful period, it’s unlikely to ever happen.

Don’t let your goals be derailed by excuses; just start now.

Staying in Your Comfort Zone

It’s tempting to want to stick with familiar foods and routines, but those contributed to becoming overweight.

If you’re serious about losing weight, you have to learn to like new foods and adjust to the initial discomfort of exercising.

Sad about What You’re Giving Up

Losing weight will inevitably require giving up some unhealthy habits. You may have to give up beer and pizza with friends or nights on the couch after work.

If you’re focused on how sad you feel to be missing out on what others are doing, you’ll have a much harder time.

Crash Dieting

Some diets promise miracles if you follow a restrictive diet. While you may indeed see some quick weight loss when you start one of these diets, you’ll gain it all back – and then some – once you have to go back to your normal diet.

For permanent weight loss, you need to make small, sustainable changes.

Focused End Dates

If you’re trying to lose weight before a big event, like a vacation or a wedding, or to win a contest, the weight could come right back once the date is over.

Make sure your reasons for losing weight aren’t to meet a temporary goal.

Complaints and Excuses

The words you say are very powerful. What are you saying about losing weight? If you’re miserable and making a lot of excuses, or complaining about how much you hate the changes you’re making, you’re creating negative reinforcement.

Choose your words carefully to reflect the reality you want to see.

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.

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

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!

The Weight Loss Solution That No Trainer Promotes…

A Weight-Loss Confession

This is the first time ever publicly telling my story; but Jill has helped me see the beautiful person I always dreamed of being. 48 years old, and for the first time in my life – I am happy with my body. I am happy with who I see in the mirror; but that wasn’t always the case – frankly, before I worked with Jill, I hated myself so much that I honestly wished I wasn’t alive. It pains me to write this and I actually deleted it 10x. But I wanted to tell the truth, because this might help someone who is reading this right now.

I didn’t know what value I had or why I was sticking around on this earth for. I was overweight – yet starving myself in the day – and binging at night. I would wake up with guilt every morning, shower as quick as I could because I hated touching my body with the wash cloth or catching a slight glimpse of my rolls in the mirror. I would put my make-up on in 2 minutes because I detested looking at myself. I would wear baggy clothes so that nothing would touch my body. I hated every minute I was awake. I kept thinking to myself, was this what life was all about?

I tried diet after diet, and nothing worked. I was a serial coach “hopper”, looking for the quick fix. I would be on a “diet” for 7 days, go on a “cheat” because it was allowed – then struggle all week to get back on track. I would be embarrassed so would just stop contacting my coaches, and would try to diet on my own. I would always resort to starving myself, thinking that was the answer. I felt like a complete failure  – and I couldn’t do another diet and fail. I was afraid of what I would do next.

Back in January, I had a coffee with my friend (way before COVID) and she said that I should reach out to Jill. I hesitated and had every excuse – but my friend said, if you have one last shot – I would bet on Jill. (No pressure haha). I thought, what have I got to lose. I gave Jill a call, and we had a great talk. I had a gut feeling that she was the right coach – and I put my trust in her.

Throughout our 20+ weeks together, I completely changed the way I have ever thought about myself. Did I mess up? HECK.. More than once! But that was the best part – I made mistakes and had the right coach to help me through it. I sabotaged myself, felt like quitting, but I stuck with Jill. The weekly calls were my savour. There were times that I didn’t want to book in – but I did anyway. Jill has taught me that food and training is more than just a “plan.” She helped me look at my old beliefs and what as keeping me stuck in my “rut.” Some of the things we implemented were:

  • Scheduled in “worry time”
  • No Choice – workouts / meals to adhere to during the week. (I had a minimum I had to hit each week – which helped, since I always felt that if I didn’t follow the plan I failed).
  • Structured social media time – I actually even went on my social media during a call – and we navigated how to use it to motivate me then compare! (This was a really insightful lesson).
  • Experimented with Negative + Positive Reinforcement – to see what worked better for me.
  • CBT worksheets / homework
  • Workouts – a variety of options depending on how I was feeling
  • Response cards – I started to write sentences down that were not “affirmations” (never believed them!) I wrote down realistic responses to my negative thoughts. Call these the “Mood Changers”
  • Read my Advantages list EVERY Morning! I had to – it was on my mirror – so it taught me to start spending more time in front of the mirror and not bash myself!

So I guess you are wondering how much weight I lost? How many inches were dropped? Sorry, but that is between Jill and I. This transformation was more than weight and inches – it saved my life. And I don’t want that to be taken away by a number on the scale. If you are struggling – then reach out to Jill and start working with her. But be warned – if you are NOT going to show up, and miss calls, then you are wasting your time. She is ALWAYS there, but expects you to do your part. I love this – because it put responsibility on me to do my part!

Thank You Jen for Sharing your experience, and being so open and honest. I have no doubt that your story will encourage others to try CBT methods for health and fitness transformations/ overall wellbeing. – Jill Bunny

If you are still reading – here is a little more information on CBT:

Research shows that Cognitive Behavioural Therapy (CBT) is effective for losing weight long-term, stopping binge eating episodes and recovering from eating disorders. CBT is a psychotherapeutic approach to treat eating disorders and involves different techniques. The different techniques allow you to comprehend the interaction between your thoughts, feelings and behaviors, and plan strategies to change negative thoughts and behaviors to improve your mood and health.

Structure of CBT For Fitness

The Cognitive model acknowledges the importance of thoughts (cognitive) and actions (behavior) and how they have an important role in maintaining fitness self-sabotage.

1. Cognitive Factors

Consists of negative:

    • body image
    • self-evaluation
    • beliefs about self worth
    • overthinking your weight and body shape.

2. Behavioral Factors

Consists of behaviours to control weight such as:

    • restraint
    • restriction
    • purging
    • binge eating
    • body avoidance
    • body checking

The Different CBT Techniques I Use:

1. Cognitive Restructuring

You are encouraged to challenge your thinking processes of your self and your body and identify unhealthy behaviors and thoughts that are interfering with your fitness goals. Instead of unhealthy thoughts you will develop new healthy thoughts that will help you to change your perspective of yourself and your body.

2. Coping Strategies

Coping strategies are developed to manage negative emotions such as distractions and urges, but also to prevent negative thoughts in order to cope with overwhelming triggers and feelings.

3. Nutritional / Training Counselling

It is necessary with education to understand your:

  • nutritional needs
  • meal planning
  • monitoring of food choices
  • developing a workout plan that is sustainable

4. Maintenance

Focuses on the skills you will learn through 1-to-1 coaching sessions, so we can develop a long-term maintenance plan. This also includes improvement of self-confidence as you will become more comfortable with the skills you will learn and able to identify triggers to help prevent self-sabotage in the future.

5. Homework Assignments

It is common that CBT is time limited and goal oriented, and also includes tasks you have to complete outside of coaching sessions. CBT requires collaboration between the both of us (yes, I could be your coach!), and an active participation from you as my client.

 

Are You Ready to Try CBT-Fit Coaching? 

I have received specialized training, and can work disordered eating, body image issues as well as other mental health conditions such as anxiety, depression and trauma as it relates to your fitness goals.

What to do When You ReGain Weight

Frustrated When You Regain Weight?

It is infuriating to put on a dress and realize that you can’t zip it up properly. It’s disappointing when this happens, and you realize that you have regained all the weight you worked so hard to lose. You become full of rage and call yourself a hateful words such as “pig”. Please resist that urge. Many women gain back the weight they lost. Some women gain it back because they stop paying attention to their eating and exercising habits once the weight is gone. Others took part in an unattainable diet and did serious damage to their bodies.

If you want to lose the weight again and keep it off this time, you need to make it a point to lose weight in a healthy manner. You also need to seriously evaluate what worked and did not work when you lost the weight the first time.

Here is what to do if you regained the weight you worked so hard to lose.

1. Forgive Yourself

It is disappointing and frustrating to be back at square one, especially when you worked hard to lose weight. Glaring at the dress that doesn’t fit will not make the extra weight go away. If it did, losing weight would be a effortless. Cursing yourself will not make the weight go away either. All it will do is leave you feeling miserable or irritated. Neither is a good mindset for getting your motivation back. Frustrated with yourself though you may be, you have to forgive yourself if you want to lose the weight again. You have to accept that you made some mistakes, and now you need to re-lose the weight. Take a deep breath. You have proof that you can do this. You lost the weight once. You can lose it again.

2. Learn Why the Weight Came Back

You have gained your weight back. Why? Did you start ordering takeout every other night? Did you remember exactly how much you loved a few glasses of wine at night to unwind? Did you start justifying having that extra serving of cream and sugar in your morning coffee? Did you stop going to the gym? Did you lose weight specifically for an event and then stop paying attention to your habits when it was over?

Weight does not just appear. It creeps up slowly, and it has to come from somewhere. If you have gained weight back, you need to think about where that new weight came from. You cannot correct the problem until you recognize the problem. If you ate poorly, you need to make some healthier food swaps. If you stopped exercising, you need to start scheduling in your weekly workouts. If you went on a starvation diet, you need to understand how badly you damaged your body and metabolism.

3. Evaluate Your Old Methods

If you have regained the weight you worked so hard to lose, the odds are- you want to get rid of it again. In this case, you need to think about how you lost that weight the first time. Did the pounds seem to just melt effortlessly off your body, or was each ounce a struggle to shed? This will help you know what to expect as you work to re-lose the weight.

Think about what your mental state was like when you dieted last time. Did you feel a sense of accomplishment at the end of each day that you stuck to your plan? Did you adjust to your new routine, and after a brief drop, did your energy levels return to normal if not higher levels? This is what should happen when you lose weight in a healthy manner. You will be tired or have low energy for a short period as your body adjusts to burning more calories than you ingest. When you lose weight in a healthy manner, however, you are not running at a massive caloric deficiency. Running a caloric deficit of just two to three hundred calories is more than enough to lose weight at a reasonable rate – but it should not leave you feeling run down and sluggish after you adjust.

If you lost weight at a rate of more than two pounds a week or spent your whole time dieting feeling light headed and tired, you need to change how you lose weight. Losing too much weight too quickly will send your body into starvation mode and can irreversibly damage your metabolism. This makes it almost impossible to keep your weight from creeping back up. This is a common problem with fad diets or diets that promise to help you lose ten pounds in a week by drinking special “shakes” or ingesting “herbal pills.”Losing a large amount of weight quickly makes the body believe that it is in a state of famine, and your body is starving. As such, your metabolism plummets as your body does everything possible to stretch the meager fuel it has to survive the famine. Your body is an incredible machine meant to keep you alive in the harshest conditions.

As well as looking at your eating habits, you need to think about your exercise habits. While working out every day for an hour will definitely help you lose weight, it is unlikely you want to spend that much time in the gym for the rest of your life. Start a workout routine you can keep up with even after you have lost the weight. Working out three to four days a week for thirty minutes is reasonable for most women.

4. Make a Plan

Once you know what went wrong and what to avoid, make a plan for losing this last round of weight. Think about what you can reasonably handle in your life, and choose a reasonable timeframe. Do not expect to be able to stick hard and fast to your plan every day. Build in some time for backsliding and for extenuating circumstances. If you have a crazy week at work, you may not get to the gym as often. If your friend’s birthday is coming up, expect to join the rest of the party in eating cake and drinking beer. Make sure your plan is a healthy plan as well. It can be tempting to lose weight quickly and then try to “fix” your metabolism later. This is not how the body works. You need to accept slower weight loss, and keep your body healthy. Eat good, natural meals instead of heavily processed foods.

5. Prepare for Lifestyle Changes

If you want to keep the weight off once you lose it, you will likely need to make some lifestyle changes. These could be cooking more often instead of living off take-out, or getting up an hour earlier so you can get in a workout before work. Make whatever changes you need to in order to continue living a healthy lifestyle even after the weight is gone. Do not wait to make changes until after you lose the weight. While you are trying to make the lifestyle changes necessary to keep the weight off, it will start creeping back up on you, and soon, you will be right back where you started.

Gaining weight back is frustrating, but there is no reason you cannot lose it again. Make it a point to lose weight in a healthy manner, and make some lifestyle changes. Work your plan, and treat your body right. Do that, and you should fit back in that dress in no time.