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.

Stop Spending Money on a Fitness Coach Until You…

Ok, I know the title is a little over the top but I needed to get your full attention.

Have I got it?

Great, let’s kick things off!

Listen, I know you have some hefty fitness goals.

I know you want the most rocking summer bod, that will turn heads. (Ok, at least the heads of your husband or that unsupportive friend who never thought you could lose the weight).

I know all this because I have worked with many women just like you, over the past 15 years.

A big dream, and you’re ready to make a life changing transformation. But it’s not happening.
You’re still not achieving the results you really want.
Something is sabotaging your efforts.

You feel like the skinny jeans and crop top tanks are against you!
Not enough weight has been dropped and you’re certainly not happy with the results thus far.
That makes you sad and frustrated.

Most days, you feel like you’re spinning your hamster wheel, not getting very far. I hear ya….it’s a BIG pain in the arse! So you think, “I will get some help!”

You may have thought to yourself:

“I’ll hire a fitness coach, someone who can really help me drop this weight once and for all.”

You google and come across some eye-catching websites, read some FB posts and see a ton of IG “before and after” photos – and you invest.

You invest and you’re ready for the big transformation. Then… week after week, nothing happens.
Crickets – Zero – Nada. Okay, Maybe a couple of inches and pounds are lost. But not what you wanted and certainly not what you had hoped for. You feel so down; as if there’s something seriously wrong with you. If others can get great results, why not you? Maybe you’ve even kicked yourself for falling for another magic plan once again.

If you’ve ever felt like this, you’re not alone!

And after hearing this from one too many women, I knew I had to write about it. You see, I’ve been in the training and coaching field for over 15 years.

I’ve worked my socks off to get experience, knowledge and qualifications and helping my clients get results and nothing pees me off more than seeing really great women like you get sucked into hype, magic pill syndrome.

Good Old Social Proof!

But here’s what I want I want you to know.

Fitness coaching is in crisis right now and I don’t want you to pay one more penny to a coach until you read the next bit (it won’t take long, pinky promise!)

As someone who works with women who want to level up their fitness day in day out, as someone who has worked with athletes, business executives, shift workers and front line staff, I know the power of a health and fitness coach (IT’S HUGE!) but right now, you need to know the top 3 reasons why fitness coaching might NOT be for you… just yet!

Now remember, this is just my take on it but judging from the many women I’ve spoken to and worked with …. This is a problem! But I’m also not a downer so I’m not just about to unload a whole lot of crap into your brain. I will also share how you can make coaching work for you!

1. Every Tom, Dick & Harry is a Fitness Coach

Yep, Tom, Dick and Harry have made an appearance and they are flipping everywhere!

The problem we see is that there are many excellent coaches out there doing their thing.

But, there are a ton of people who see fitness coaches doing really well and think ‘I’ll do that.’ Please know I am not knocking anybody… that is not my style.

But what I do have a problem with is people who are not qualified putting themselves in a position to guide others in their health journey. (This is NOT something to take lightly).

And that is not cool, especially when it comes to someone else’s health. As much as I hate to say this, yes there are unscrupulous people out there who use fake testimonials to bring you into their business and then boom, you’ve spent money on them. That is not right.

To make sure fitness coaching helps you achieve your goals, please do your due diligence and make sure your coach is excellent. It doesn’t have to be about tons of certifications but actually talk to the people featured in their testimonials.

Before you spend your hard earned money on someone, make sure it’s well directed.

I’m scrupulous about making sure women know why they’re hiring me. My strength is in helping women get clarity about what they could be doing to get fitter, helping them define the right nutrition and training protocol, how to implement, and then hold them accountable.

I love helping my women create the mind and body they have always dreamed of.

That’s what I do and if you need something different, then I’m not your coach and I am comfortable with that.

Beware the ‘fitness coach’ who says they can help you with whatever you need!

2. Beware the Snake Oil Charmers

Yes, obtaining a fit-toned body can be hard.

It can be a struggle especially when you’re not clear on how to actually do it. It can be a big pain when you have no plan of action and you are are literally watching weight slowly creep on month after month.

But when you’ve been spinning that wheel for too long and you’re about to give up, that’s when you want the knight in shining armour.

The magic pill. The special snake oil.

The “plan” that will make all your weight disappear. You invest. You do the work (or some of the work if you’re really honest). And you get some results but nothing major.

And you start to wonder if you’ll ever lose the weight.

Let me be the first to say… there is nothing wrong with you; it’s just that you’re looking for something that doesn’t exist.

The truth is there is no magic pill.

And if you’re still looking for it and you’re still investing in coaches to find it, you’re going to spend a whole lot of money and a lot of time still looking. For nothing. There is no magic pill.

What works is consistent action.

Let me qualify that….what works is consistent RIGHT actions.

Focusing on the right things at the right time.

That is the magic pill.

Build consistency in your fitness routine and watch your fitness results appear.

Yes, invest in the skills and knowledge so you are armed with what you need to make sure your results last long-term. The most important thing is you commit to your program and you stick with it!

What makes the difference is you showing up every

day and being consistent and persistent.

3. Hype Never Tells the Full Story

Did you know there is no such thing as overnight success? You probably already know that but yet, we still fall into the trap of thinking it!

I am really tired and fed up of hearing women talk about how they lost weight in matter of weeks. Do you know why I’m tired of hearing it? Because it just isn’t the truth.

Too many important details are hidden in the small print.

I recently did a podcast on how one of my clients reached her 100lbs weight loss goal! I was so keen to emphasize was how long it took her….how long it took to refine the nutrition plan, create a consistent workout routine, and of course how to re-set after a set back etc.

“So, how long did it take? 2.5 years! Now, we are on a one year maintenance-coaching phase. So that his 3.5 years of coaching! Not something that is a big sell to the fitness industry – but it is the truth.” 

Now I dont want to be a Debbie Downer. Yes we know weight loss and transformations can be done quicker but the reality is, it can take a substantial amount of time to instil the necessary habits.

Yes, there are many who seem to have dropped substantial weight in no time at all.

But this is when our comparison-monster rears her head and tells you there must be something wrong with you if you can’t get the same weight-loss results.

But here’s what you need to know….you have no idea as to what that person has done to achieve those results. You do not know their plan, how much weight they had to lose, if they took extra “supplements,” had cosmetic surgery, (or just used a photoshop app) etc.

I know, it’s crazy! Trust me, many of the women I work with fall into this trap. My best advice?

Create a safety word when you start indulging in the comparison monster!!

It is a great way to diffuse that horrible energy! (Mine might totally be Richard- stole it from my bestie hehe). 

It’s NOT Doom and Gloom. Coaching is Actually Amazing!

OK, so by now you know that I believe fitness coaching  is very worthwhile and a great investment for your health… (Heck this is my career).

Fitness coaching can be tremendously transformational and exciting. It helps you take the necessary leaps and bounds in your health and fitness transformation. It stretches you (not like Yoga), and pushes you out of your comfort zones so you start to believe in yourself.

As long as:

  • You don’t just hire any Tom, Dick or Harry
  • You’re not taken in by snake oil charmers
  • And your BS radar is part of your operating system so you can filter out the hype.

I hope this has been helpful…now go forth and be awesome in your fitness journey! You are making strides in optimizing your health and happiness and it’s so important to get the right support for yourself and your fitness goals.

If you’d like to connect with me, I’d love for you to join Team Bunny – if you are ready for a no BS approach to obtaining fitness results!

Lots of Love

Jill Bunny