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

If I Was Thin, I Would Be Happier…

“I just want to be thin! Then I’ll be happy. That is the answer to all my problems.”

Have you ever thought that if you could just be “thin” then ______ (insert problem) would be better? Maybe you have imagined that losing weight would be the magical answer that would propel you to excel in life.

When we are hunting down the cause of our troubles, our physical flaws; especially weight become an easy target.

“Skinny” and “fat” can easily become metaphors for “happy” and “sad.”

I just want to be skinny may really mean I just want to be happy.

It is easy to get signals crossed when we are steeped in a society that believes physical beauty and thinness will gaurantee self-confidence, happiness, love, and health. But that is certainly not the case.

DO YOU HAVE FOCUSED-PROBLEMS?

Body image and weight can become the thing we focus on and try to “fix.” They become daily “focused-problem” that takes all our attention and focus.

But, when we think about it, there are some problems we prefer over others. This could be problems we think we know how to solve. Some challenges are easier than others and some struggles are familiar, almost comfortable.

Let’s take diet and exercise as an example. While the vast majority of Team Bunny members come to me for food-related help, they often have other struggles in their lives such as depression, anxiety, dissatisfaction with their career, or relationship troubles.

They are very aware that a change is needed in other areas of their lives, but they just don’t know where to start.  So, they focus on food and working out.

I just want to be skinny,” they say. But it’s about so much more.

Diets feel comfortable compared to more intense personal, emotional challenges. They know the ups and downs, the celebrations and heartaches of trying to “fix” their bodies and food. So, they seek comfort there.

But…

Is being “thin” the be-all and end-all?

The first step in untwisting the desire to be thin “NOW” by separating the desire for thinness from our desire to be happy, confident, and in control.

LET CBT DO ITS WORK

When we get to the heart of the matter of our weight loss dreams and allow CBT (the foundation of my 1-1-to-1 programming) to be part of the process, results will start to emerge. The irony is that this place is the optimal mental state for reaching our ideal body weight.

When we are content with our worth and value, the desperate grasping for being thin stops.

How we eat becomes more about how we can fuel our purpose and honour ourselves and less about reaching some specific number on the scale. As sabotaging thoughts fade, eating within our body’s hunger and fullness signals gets easier.

Exercise can now be about enjoyment and movement, and we may actually start to look forward to it.

This shift in thinking has created the environment for natural long-term weight loss. It feels backward but this is the “forward” way that reveals why many have failed to make long-term changes in the past. Don’t be disappointed, take a big breath filled with relief… this time can be different! 

I would love to be able to share with you the beautiful world of CBT-Fitness

If you are ready to start your transformation – please contact right now!

 

Lots of Love,

Jill Bunny
@fitbunnyjill

Stop Negative Body Thoughts From Ruining Your Diet and Training

Negative thoughts about your body are simply just thoughts. Your thoughts are what create feelings and emotions. Your negative thoughts about your body may trigger uncomfortable emotions of shame, frustration or guilt.  These feelings may seem so intense that the action you want to take is to start restricting your food, in order to change your body. I hate to breakout to you, but this NEVER works!

Negative Thoughts About Your Body

Negative thoughts about your body and desires to restrict food are simply a web of thoughts that are all conditioned to come up together when you are working on learning to eat adequately and heal.  Restricting your food—not giving yourself enough to eat when you are hungry—will reawaken and intensify the urges to binge.

Let’s Talk Urges

Urges to restrict are habitual, just like the urges to binge. Urges to restrict may come automatically when you are thinking about your body in a negative way. For example: You’re not happy with what you see in the mirror or what you weigh, so you decide to eat less than you need, and soon you may find your binge urges intensifies and you binge eating more, and therefore you start eating more than if you never restricted in the first place.

Start at the beginning of this cycle to dismiss it as a whole: start with the negative thoughts about your body.  Your negative thoughts are not fact; they are simply well practiced stories about your body.  Thinking this way keeps you stuck, and gets in the way of your learning to eat adequately and heal.

Try thinking about your body in a compassionate way—a way that feels better and more importantly believable.  An example of thoughts like these might be:

  • I am healing my body right now.
  • I am working on learning to eat adequately and stop bingeing, and my body will eventually normalize.
  • I am doing the best I can and my priority is to be peaceful about my body in the process.

Hating your body or any part of you doesn’t create change.  And, accepting your body in a compassionate way right now doesn’t mean you won’t change. Try to take that negative focus on your body and bring it to neutral.  This will allow you to avoid being tempted by any desire to restrict, so that you can eat adequately and support your efforts to dismiss urges.

What Type of Food Craving Do You Have?

There will be times when you want a cookie, when the only thing you are hungry for is fast food, when you feel like licking the spoon from the almond butter jar, or eating ice-cream right out of the carton. Sometimes you might choose to do those things, other times you might chose not to; but always remember that cravings are an expected part of life.

Four Types of Food Cravings:

  1. Hunger cravings for quality food. This is when you are feeling sensations of true hunger and you feel driven toward something that will satisfy that hunger in a nourishing way. You are craving a decent meal or a snack. This is a healthy desire from your body and brain, and you can simply follow this type of cravings.
  2. Non hungry cravings for quality food. This is when you don’t truly feel a sense of hunger, but you are craving something that’s (mostly) healthy. For example, out of the blue, you want a big, juicy apple. These cravings are rarely problematic and usually indicate that the body is in need of a nutrient that the food contains, so it makes sense to follow these cravings in a what that feels good to you. (or have it with your next scheduled meal).
  3. Hungry cravings for unhealthy food. This is when you feel true sensations of hunger, but when seems most appetizing is the box of cookies in the cupboard – not the leftover chicken, veggies and rice in the fridge. When you have these cravings, you have a choice. You can follow your cravings as they are, or you can steer yourself in a more nourishing direction. Having cookies during the day is not a big deal, but overtime, it can become problematic.
  4. Non hungry cravings for unhealthy food. This is the type of craving most likely to be problematic and the one that my clients the suffer from binging or recovered binging become concerned about. Wanting something that isn’t good for you when are aren’t even hungry can cause anxiety in some people, and if followed, these cravings can eat lead to thoughts like, “I’ve blown it, I might as well binge and start clean tomorrow.” Indeed, these cravings are the most similar to binge urges, and just like with binge urges, you can chose not to act on them.

How to Get Through Hard Times in Your Weight-Loss Transformation!

In my work, one of the first things I let my clients know is this: When you start out, dieting/training may be fairly easy because you are highly motivated, and then as you practice certain skills more and more, dieting/training gets easier. But at some point, it will get more difficult.  This is normal and inevitable and it happens to everyone.

I let clients know that when this happens, it doesn’t mean that you are doing anything wrong, and if you keep pushing through it will get easier again, 100% of the time.  The problem is that most of us don’t know that dieting is supposed to get hard at some point and when this happens you might panic, think that something has gone wrong’ that it will continue to be hard, and it’s just not worth it.  And then what happens? You give up.  But this giving up is entirely unnecessary because dieting and training will get easier again if you keep doing what you are doing.

What you can do when dieting & training gets hard:

1. Create an Advantages List & Make Sure The List Doesn’t Feel Stale. 

During hard times it’s usually more difficult for us to remember just why it’s worth it to put in the necessary time and energy, so it’s important that you frequently remind yourself by reading your Advantages List. It is also important for these lists to resonate with you and to feel fresh and inspiring.  If you have been reading the same list over and over again, it may start to feel robotic.  To help with this, try strategies like rewording your list, add new items, read just the top three each day, take a few minutes to really visualize some of the items, etc.

2. Think About Past Experiences.

 When you are going through a harder time, you often forget how good it feels when you are in control of your eating/training. If you take time to really think about a recent experience when you stayed in control and remembered not only how good it felt, but also simply the fact that you were able to do it in the first place, it can help remind you that dieting/training is not always so difficult and that, most of the time, it feels worth it.

3. Focus On The Basics.

When dieting/training gets rough, it can be helpful for you to take a few steps back and concentrate just on some of the most essential dieting skills, like reading their Advantages List, reading Response Cards, eating everything sitting down, and giving yourself credit. Doing so can help you regain your focus and also feel more confident about what you are doing because you already know you can do these things.

4. Respond To Unhelpful Thinking. 

Often when you are going through a hard time, you have lots of unhelpful thoughts like, “This is so hard, I just can’t do it,” and, “It’s not worth it to me to continue trying to lose weight.”  If left unanswered, these thoughts can lead you to give up so it’s critical that you take time to identify what unhelpful thoughts you are having, make Response Cards, and practice reading them every day.  For example, you can remind yourself that:

  • The things on my Advantages List are worth fighting for so just because it’s hard doesn’t mean I should give up. I’ve worked hard and accomplished other things in my life that weren’t immediately easy, and I can do this, too.
  • Hard times always pass. This is temporary and as long as I keep doing what I’m doing, it will get easier again.  Just keep working!

5. Give Yourself Credit. 

Sometimes when dieting/training gets difficult, you forget to give yourself credit for all of the good things you are still doing.  This is particularly likely to happen if you are only focusing on how hard or bad things feel. When going through a hard time, it’s critically important for you to give yourself credit because you often begin to lose your confidence and sense of self-efficacy and question whether or not you can really do everything. By recognizing the things that you are still doing, and doing well, you can fight against this and regain (or maintain) a sense of pride and achievement.