. . ♥️7am Crew Post of The Day♥️ . . 5️⃣FORGIVE YOURSELF . . When we do something wrong, it is normal to feel some amount of guilt. Guilt is when we feel bad for what we did. However, often we instead shame ourselves. Shame is when we feel bad for who we are. So instead of saying to yourself, “I shouldn’t have eaten that piece of chocolate,” you instead might say, “I’m a pig!” . . So how to stop this cycle of self-shaming in the face of getting off track? With self-forgiveness! Self-forgiveness involves cutting out the self-shaming & instead actively working to bring peaceful, calming feelings to the perceived failure. Not only does this improve self-esteem & mental health, but it can also increase motivation to self-improve! . . Here’s how to practice self-forgiveness: ➡️Identify the mistake (I cheated on my diet) ➡️Take responsibility for what happened (Nobody forced me to do it, I made the choice) ➡️Take a few moments to think about the incident & pay attention to what comes up for you. Listen closely for any messages of self-condemnation (I’m a failure; I’m fat; I’m weak) ➡️Remind yourself that those messages are NOT true. They are simply negative messages you have received from the past & from the outside world. They are NOT you. ➡️Close your eyes, take a few deep breaths & remind yourself that mistakes & setbacks are a normal part of growth & that you are worthy as a person. ➡️Tell yourself, that you forgive yourself & that you will continue to do your best. . . Since many of us are used to treating ourselves harshly for most of our lives, self-forgiveness may take active effort on our part as well as repetition for it to sink in. It’s ok if forgiving ourselves doesn't immediately make us feel better. This is a practice that plants seeds for the future & the more we practice it the better we will get at it. . . There are many ways we can practice self-forgiveness. Can you think of others? They can be quick & easy, such as simply giving ourselves a big hug. ⬇️Comment below⬇️ & lets build a strong list together! xoxo . .
. . ♥️7am Crew Post of The Day♥️ . . So you’ve been working really hard on your nutrition & seeing progress & then BOOM, you have a terrible day or week & you slip up. For most of us, here comes the “f*ck it” mode. “Well I’ve already ruined this day/week by eating like crap, f*ck it, might as well keep at it.” At this point we have 2 options: 1️⃣We can succumb to this mentality & choose to give up 2️⃣We can choose to get back on track . . Unfortunately, most people choose option 1. Sometimes people will try option 2, get fed up because they can’t seem to get back on track & end up going back to option 1 out of frustration. . . Let’s change that. You’re not going to be like most people. You’re going to get back on track & succeed now & in the future. How? . . 3️⃣ESTABLISH YOUR BARE MINIMUM💥 . . Sometimes we just try to do too much. We try to load up our plates & try to juggle fixing everything about ourselves all at once. It’s overwhelming & it usually doesn’t work out all that well for getting back on track. . . Fix: Find the one bare-minimum thing you can do consistently & just do that for the time being. . . What’s the easiest, simplest thing you KNOW you’ll able to do everyday? Take the smallest step you are ready, willing & able to take. If you can’t say without a shadow of a doubt, “YEA I CAN DO THIS”, then it needs to be easier. Make it so easy that it seems silly for even trying. It needs to be a guaranteed win. Realize what you decide to do doesn’t have to fix all of your problems right away. It just needs to be good enough to spark things. Once you prove to yourself that you CAN be consistent at something, it’ll build from a spark into a full-blown blaze. By starting small & succeeding with that small step, you’ll build the necessary momentum to help you keep moving forward. . . What is the bare minimum that you can do today to get back on track? ⬇️Comment below⬇️ with an idea, it might help one of your 7amCrew Members! ♥️♥️ . .
. . 💥 Ultimate Booty Transformation Program 💥 . . Here is a quick glimpse at my finisher exercise burnout for today's Booty Workout! . . I am currently on phase 4 of the 5 phase ultimTe booty transformation program. I couldn't be happier with the results so far!!!! . . My goal is to build thicker, conditioned pair of glutes in 1 year! Transformations take time & work. I have made sure to log everything so you can join in too! . If you click bio-link @fitbunnyjill you will be able to purchase the first 2 phases! Get ready for some tough workouts ♥️♥️♥️ . .
. . ♥️7am Crew Post of The Day♥️ . . 💥GET BACK ON TRACK DURING AN OFF DAY💥 . . We’ve all messed up & fallen behind on our goals; yes, that includes the people we look up to & aspire to be like, they’re not superhuman either. It’s not always easy to get back on track, but it is possible if we make a commitment to do so. . . 3️⃣EMBRACE IMPERFECT STARTS💥 . . So often we think we need to have everything in the perfect order before we can get started; the perfect work out, the perfect tools, the perfect plan & so on. The mindset behind this thinking is that the only way to do things in the beginning is the ‘best’ way. But, is this true? . . If you’d like to start meditating again, is it better to wait to figure out the best techniques or simply just go into a quiet room, sit down, close your eyes & focus on your breath? If you’d like to start eating healthy again, is it better to wait till you have the perfect strict diet to eat clean 7 days a week or eat healthy 3 days a week with the occasional off days? . . Instead of worrying about “doing it right” the first time, why not simply get started right now. Once we get back on track & build up consistency with the habit, we can figure out how to do it better overtime. Remember it’s easier to make changes once we’re already in motion. . . Keep in mind, some days we will feel like we’re making forward progress, whilst on the other days it will seem like we’re taking two steps backwards. No matter the case, in the grand scheme of things, if we get back on track when we mess up, grind it out & stick to the plan, we may actually end up even further ahead than we ever imagined. . . JUST GET STARTED! Comment with our signature 7amCrew ♥️♥️♥️♥️ if you embrace this way of thinking or are ready to make the change . . Photography 📸 @allenlhgfx
. . 💥 LAT PULLDOWN VARIATION 💥 . . Today's back workout I encorporated 3️⃣ different lat pulldown exercises! . . Swipe to see the diffent exercises You can do on 1️⃣ machine! Add some of these on your next back Workout! My fav is the kneeling one! ♥️♥️ . . If you would like more exercises like this and gain access to full workout programming, click bio link @fitbunnyjill workout programs .. there are travel, ab, booty & 6 month Ultimate Training Program! All at a special discount ... Go check it out & spice up your workouts to get results! 💥💥💥💥💥 . .
. . ♥️7am Crew Post of The Day♥️ . . 💥GET BACK ON TRACK DURING AN OFF DAY💥 . . We've all been there, we follow a diet religiously for a week & then break it with a weekend binge. We commit to working out more, hit the gym for 2 days & then struggle to get off the couch after a long day of work. We set a vision for our career & get excited by the possibilities, only to get dragged down in everyday responsibilities & not return to our dream until months later. . . These small hiccups don’t make us a failure, they make us human. The most successful people in the world slip-up on their habits too. What separates them isn't their willpower or motivation, it's their ability to get back on track quickly. There will always be instances when following a regular routine is basically impossible. We don't need superhuman willpower, we just need strategies that can pull us back on track. . . 2️⃣Undervalue The Bad Days & Overvalue The Good Ones . . Many of us have been conditioned to harp on our mistakes while quickly moving forward from our successes. Consequently, this way of thinking & behaving robs us of the opportunity to develop maximum confidence; a cornerstone of a healthy lifestyle. . . It’s okay to strive for perfection, but as soon as we start demanding it, we are setting ourselves up for disappointment. When life gets in the way of following our diet & fitness plan to a ''T,'' take 5 minutes for personal reflection. Remind yourself that it’s OK if things don’t go 100% according to plan. It's helpful to identify the things we could better control for next time, but then quickly move on & focus on at least 1 achievement we have already made that day (or yesterday if it’s first thing in the morning). Taking the focus away from the negative & toward our personal strengths & accomplishments will create a boost of positive energy for finishing the day with a success.💥 . . I challenge you to write one thing ⬇️BELOW⬇️ that you did well yesterday! Go ahead, be proud & share it with the rest of the 7amCrew♥️♥️♥️♥️ . . Photography 📸 @allenlhgfx ♥️ . .
. . 💥💥Warning this will hurt💥💥 . . Insane superset on the leg press, where I created a new way to do hip thrusters 🤓🤓🤓🤓🤓 . . Really, I was toasted & couldn't move off the leg press to do hip thrusts, so I conveniently did them on leg press... Only to realize this hurts more! (Push as hard as you can on the platform as you thrust hips up.. it won't move I promise) . . For more workouts like this click bio link @fitbunnyjill & gain access to all the online programs at a discounted rate (while you still can). . . Now who's going to try this? . . Band from @thexbands ♥️♥️
. . ♥️7am Crew Post of The Day♥️ . . 💥GET BACK ON TRACK DURING AN OFF DAY💥 . . We’ve all been there. We had a few great days of eating healthy & exercising & then BANG; all of a sudden life happens. A late night out with friends, a last-minute business trip, a sick child at home. We’ve either missed our designated time for a workout or we simply don’t have the energy to prepare a healthy meal. Either way, we’ve hit a wall & are having an off day. Sometimes it can take several days before we find ourselves inspired enough to give our program another shot. It’s the vicious cycle of yo-yo dieting at its best, but it can be stopped. . . One of my objectives is to help women work through the off days we all inevitably experience from time to time. This week we will go through techniques we can use right now to not only get switched back on during an off day, but also to limit the amount of off days we have altogether. The end result is that we’ll give ourselves the greatest opportunity to follow through on our daily goals & achieve our personal best mind, body & overall spirit. . . 1️⃣Change Your Environment🌎 . . When we have an off day, we are experiencing a reduced level of motivation for healthy living. Fortunately, there is an easy fix for this problem; motivation & productivity increase when our environment changes. . . Any type of change, such as stepping outside for some fresh air, turning on motivational music, finding a new healthy recipe, or getting off the treadmill & onto the elliptical can generate fresh motivation to help you stay on track with your plan. Whenever you feel a lack of motivation for your healthy lifestyle, change up at least one aspect of your environment & experience what it’s like to have your batteries recharged & motivation restored! . . Is there any way that you have changed your environment in the past to help you get back on track? ⬇️Comment below⬇️ with your answer or give some ♥️♥️♥️♥️♥️ … it might just help another fellow 7amCrew Member! . . . Photography 📸 @lee_lhgfx
. . 💥WEEKEND ADDITION💥 . ♥️WEIGHT LOSS EXCUSES DEBUNKED♥️ . . We come up with all sorts of reasons for ditching our diets, or for not even getting started in the first place. However, most of our excuses don’t really cut it. Here are a few more excuses & the solutions to put them to rest! . . ➡️Everyone in my family is overweight. We’re just big people & have slow metabolisms . . While genetics can play a role in your specific body type & structure, this doesn’t mean that you’re destined to living a life of being overweight. Many times, families tend to pass on food patterns & eating habits from generation to generation & those habits may very well be unhealthy & not ideal for your body type. Many people believe they have a slow or sluggish metabolism when in fact they are eating foods that don’t digest well within their body type & the excess is then stored as fat. This can all be changed. . . ➡️I just don’t have time to plan healthy meals . . Instead of saying “I don’t have time,” try saying “it’s not a priority,” & see how that feels. If the phrase doesn’t sit well, that’s the point. Changing your language when you make an excuse reminds us that every decision we make & every bit of time we carve out is a choice. If we don’t like how we’re spending an hour, we can choose different. . . ➡️I have PMS . . Yes, it’s true that the bloating & cramping during your period can likely cause you to seek comfort. Use a hot water bottle, essential oils, yoga, meditation or other exercise to relieve the symptoms of discomfort. Eating starchy, sodium rich & sugary foods create more inflammation in your body & can cause your symptoms to worsen. Although the “comfort food” might create instant euphoric recall, it’s highly unlikely to make you feel any better moments later. . . Did you read to the end? Comment with a Remembrance Day 🌺🌺 in honour of today. This is for my Granadad who was a prisoner of war for 3 years. 🌺🌺🌺🌺🌺 . .
. . How do I deal with people staring?? (I didn't notice till I saw video) 😂 . . I listen to my zoning in music... Any guesses on what genre? See how well you know me 😂😂 guess right & I will send you today's full workout 😈😈 . . All exercises you see on here are part of the Ultimate Training Programs available online! Click bio link @fitbunnyjill to gain access to all plans! . .
. . 💥WEEKEND ADDITION💥 . ♥️WEIGHT LOSS EXCUSES DE-BUNKED♥️ . . Ahhhh, the excuses we make! We all do it & it’s what keeps us stagnant; stopping us from moving forward & making the necessary changes to allow us to lead healthier, more fulfilled lives. I’ve collected some of the top excuses that I hear repeatedly along with real solutions to make those excuses a thing of the past! . . ➡️I have to keep snacks around for my kids & then I end up eating them. . . Kids don’t have to eat “kid food.” Kid food was created by corporate marketers. Gold fish, gushers, lunchables… not good for adults, not good for kids. Consider eliminating these types of foods & feeding them whole foods. Remember, you’re in control, the kinds of foods they are given, it’s what they will have to eat. There is a wide range of flavors & textures in natural food. Setting your child’s pallet at an early age for sugary & processed empty foods that turn to sugar in their body can set them up for health & weight issues later in life. There are plenty of tasty foods for kids to eat that do not come in a box. . . ➡️I’ll start Monday. I’ll start when my kids are in school. I’ll start when…… . . This mindset delays achieving goals. If you want to make a change, make a plan but don’t wait to start. Start now in the moment when you’re feeling that kick in the gut. . . ➡️I’m motivated at first but then I always gain the weight back. . . I find this happens over & over because most of us self-sabotage after a splurge or a mess up day. When you change your mind set about eating & make it a life-long practice versus a quick, “I need to lose 30 pounds” by August,” approach, you’ll be much more forgiving of yourself & be able to get back on the bandwagon the day after a splurge. Remembering that letting it go & starting fresh the next day is way less detrimental in your journey versus striving for perfectionism in eating & never being able to live up to your own expectations. . . Did you find this helpful? Comment with our signature ♥️♥️♥️ if you would like me to tackle another 3️⃣ tomorrow! 💥💥💥💥 .
. . ♥️ BOOTY BAND WARM-UP ♥️ . . One of the best ways to engage the glutes during leg day is to spend a few minutes activating them! . . Here is one of the circuits I did today... Which is also part the Ultimate Booty Warm-Up Program available on-line. Simply click bio link @fitbunnyjill to access the shop page for the ultimate training programs ♥️♥️♥️ . . Who else loved booty band warm-ups?? @thexbands love this band ♥️♥️♥️ . .
. . ♥️7am Crew Post of the Day♥️ . . Focusing on the things we cannot control adds no value to our lives. Focus on the most important things we can control or influence, take action on them & get better results. . . 5️⃣Focus On What You Can Control💥 . . There is little point in wasting time mulling over the things we cannot change. It is more beneficial to focus on what we can affect. This way were are sure to achieve better outcomes in the future. . . When a major problem or disappointment arises, it can seem overwhelming. The size of the challenge which lies ahead can be enough to put us off. But when we consider the size of the challenge, we are usually considering many things which we cannot control. That is why focusing on what we can control is so effective. It reduces a big challenge / problem to a small number of actions which we can actually take responsibility for. . . We may be left with things which we could accept responsibility for & we could take action on. Rather than let that overwhelm us, we can identify the things which will have the biggest, positive outcome & we can accept responsibility for working on these. When we have done this, we can resist the less impactful things; often finding out that we don't need to do anything with them. . . Blaming somebody else for our bad experiences may help us to feel better about ourselves, but in the long-run an attitude of blame will mean that we will not achieve our objectives. An attitude of responsibility allows us to look objectively at a situation & identify the areas for improvement. Rather than focus on the problem & who we can blame, we focus on finding & implementing effective solutions. If we want to achieve our objectives & enjoy quality relationships, we must choose to accept responsibility for our lives. . . Did you find the theme this week helpful? Comment with our signature 7amCrew ♥️♥️♥️♥️ to kick off the weekend! ♥️♥️♥️ . . Photography 📸 @allenlhgfx
. . ♥️7am Crew Post of the Day♥️ . . The only thing that that makes life unfair is the delusion that it should be fair. . . 4️⃣Forget Fairness💥 . . Many of us exclaim that we have been unfairly treated when things don’t go our way. Fairness is just an excuse to justify those times when we do not want to accept responsibility. Take a look at the world around us; there is nothing fair about life. (for instance, why should one person be born with good health while another is born with serious health issues? . . When we focus on fairness, we are asking why something happened to us. There really is no way to ever answering that question. And we are just looking for someone, or something else to blame. Like we talked about on Tuesday, the blame mindset doesn’t help us to solve a problem. So, we are focusing on a question we can’t answer & even if we could, the answer would’t help. . . What we can try to identify is: ➡️What went wrong ➡️What we can do to resolve the issue . . For the vast majority of problems we will face in life, this will will give us the information we need to solve the problem. This allows us to accept responsibility for the problem & more crucially, to accept responsibility for solving the problem. . . Key Point: Forget about fairness & blame. Accept responsibility for solving the problem & take whatever action needs to be taken to solve it. . . This concept helped me to come to grips with the health conditions. 7am Crew has this helped you in some way? Comment with how or our signature ♥️♥️♥️ to know that the post was helpful! xoxo . . . Photography 📸 @lee_lhgfx 💥
. . 💥 LEG CHALLENGE 💥 . . Who's ready to take on the this NEW LEG CHALLENGE? 😈 . . 5 Rounds: ➡️ Low Grip Split Squat 12 each leg ➡️ 50 Unbroken Split Jumps (25 per leg) ➡️ Rest 1 minute between rounds . . Any takers? Comment with a 🐇🐇🐇 if you are going to give this a go 😈😈 . . I wish you luck 🤣🤣🤣 . . All of the exercises that you see on my feed are part of the Ultimate Training Programs sold on-line. Click bio-link @fitbunnyjill to view all the programs ON SALE! Special promo for NOVEMBER! . .
. . ♥️7am Crew Post of the Days ♥️ . . 💥OWN YOUR PROBLEMS💥 . . It is one thing to identify those things which you can influence but it’s another thing to actually do something about them. Don’t just identify areas where you can accept responsibility. Step up to the plate & take ownership of the situation. Once you identify the problem, state what you are going to do about it. . . I regularly meet up on the stair master with a good friend at the gym. One of the topics we love to talk about is productivity. We share tips & strategies for ensuring that we are doing more of the right things. There is a strategy she uses in her meetings, which has always stuck with me. In her meetings she will come up with a list of tasks/projects which need to be completed to move things forward. After coming up with the list, most people feel that they have done a good job & they are ready to leave. But before they can leave, she has one more thing that must be done… . . She goes through each item on the list & ensures that somebody there will accept responsibility for it. They will accept responsibility for getting it done & they must state when they will have it done by. After the meeting, she will email a list of the agreed actions, who has accepted responsibility for each action & when they will have it completed by. . . By ensuring that people accept responsibility for the action points, she has turned her meetings from talking shops into collaborative sessions which generate results. It is great to talk about problems & how to solve them but if you don’t take ownership of the situation & ensure that positive action is taken, you are just wasting your time. . . KEY POINT: Talking thought your problems can feel great but you must remember that a problem is NOT solved until it is solved. 7am Crew.. simply comment with the words 💥OWN IT💥 if you found my friends tip effective! . .
. . ♥️7am Crew Post of the Day♥️ . . 2️⃣AVOID BLAMING OTHERS‼️‼️‼️ . . When something goes wrong & we achieve an undesired outcome, there will often be an opportunity to blame at least part, if not all, of the outcome on somebody else. This is the easy way out. When it is somebody else’s fault, we have an excuse to avoid taking action. If we want to achieve our objectives, we need to avoid this trap. Sure, somebody else may have made a mistake, but we need to accept responsibility by identifying how we can influence a better outcome next time. That may require us to have a chat with the other person but that is unlikely to be the only area for improvement that we can identify. . . When we accept responsibility, we are NOT interested in the blame game. We are focused on achieving the best possible outcome. This means that we are willing to explore every aspect of the situation, not just the parts that we can blame on others. . . Blame is usually a tool we use to avoid losing the approval of others. It is essential to portray strength & competence to win the respect of others. We don’t want to look weak or incompetent in the eyes of others so, we find somebody else to pin the blame on. That way, we distract from any role we have have played in the situation. At least this is our aim, but we need to consider the following points: . . ➡️It is hard to trust somebody who looks like they never make a mistake. ➡️People expect others to make occasional mistakes because they know that they make them too. ➡️Strength & competence are NOT about perfection. They are about honesty, integrity & the willingness to keep working on your goals until you achieve the desired outcome. . . Today, take responsibility for your own happiness, never put it in other people’s hands. 7am Crew are you ready to focus on taking responsibility this week? Comment with our signature ♥️♥️♥️♥️ if you do! 💥💥💥 . Photography 📸 @lee_lhgfx
. . 🍑 BOOTY Transformation Program 🍑 . . Here is a sneak peak into some of the exercises from today's workout! Tons of volume & supersets 😈 . . I especially loved video 3 & the single leg deadlift variation 🐇 . . All of the exercises that you see on my feed are part of the Ultimate Training Programs sold On-line. . . Click bio-link @fitbunnyjill to view all the programs ON SALE! Special promo for NOVEMBER! . . Who’s going to add this into their workout today? Comment with ♥️♥️♥️ if you are! . .