💭 On The Blog — The Jarvis Report 🍂
|| Why Good People Do Bad Things ||
est. read time: 5 minutes
“We exist on story. We tell ourselves stories about everything that’s going on, or what we expect to happen. We are story animals. A good story at its core is cause and effect.” - Ivy Walker
— full story via link in profile —
The mind-body connection is so powerful and we get to LEAD it in so many ways!
If you struggle in a certain area, remember you have 3WAYS to influence positive change for yourself.
1. Thoughts 2. Physical Movement 3. What we Consume
THOUGHTS... where we focus our minds + what we CHOOSE to think about at any given time.
PHYSICAL MOVEMENT... whether we are still, active, sedentary, or somewhere in between.
WHAT WE CONSUME... includes food, beverages, BREATHING, even the products we absorb on our bodies.
It’s very hard to simply THINK our way out of depression or high anxiety easily. But we can remember the other 2 options for faster success. With physical movement even WALKING will bring oxygen to your brain &improve your blood circulation. Feeling alert and not lethargic makes a huge impact on mood and emotion. Exercise!
The other option is what you CONSUME. One of the easiest shifts is with breath. Are you shallow-breathing? Take a few full breaths and feel it energize your body & brain fog. Hydration is also so incredibly important. Drink water. Not heavily just consistently. Forget the 8 glass rule if it stresses you out and go for 3 or 4. Just BE consistent. Also STAY AWAY from stimulants when you’re struggling with emotion & moods. Sugar, alcohol, caffeine will make you spike, crash and mess even more with your emotions. Avoid processed foods with unnatural ingredients including products you put on your body. If you wouldn’t eat it how can it be okay to absorb into your bloodstream through your skin? Chemicals can have mood altering affects on us that we think is a mood problem.
If you’re feeling weak in the last 2 (EXERCISE or in what you’re CONSUMING) that’s when to use the power of your THOUGHTS to avoid unhealthy temptations and push past resistances & bad habits.
Think ENERGY MOVEMENT in any of the 3 categories when you’re feeling STUCK and choose the EASIEST one to get traction in. It will give you strength and build momentum in all 3
I believe in you ❤️ •
Aktueller Lebensstatus // Wartezimmer 🚪🛋 Aufgeregt was passiert, gute oder schlechte Nachrichten? Die dir umgebenen Personen haben zum Teil schon eine Klatsche bekommen und warten auf die nächste - gefangen in ihrem Trott - oder sind genauso hoffnungsvoll und zu gleich gemischter Gefühle wie du, was nun passiert wenn man hereingebeten wird 🙏🏼 #habits#breakhabits#willsee
Yesterday was National Cheese Toast Day!!! 🧀😋 I didn’t get my cheese fix as I was at a conference all day, so I’m calling it a Cheese Toast WEEK! Who sets the rules around here anyways 😝.... you’re welcome 😉
It was an absolute pleasure presenting on Habit Change at @superiorstrengthsystems over the past couple of days (ps: best gym ever!!). Thanks for having me lovers ❤️. I can’t wait to see the members achieve and MAINTAIN their goals. Wooop. 💃🏽🏋🏼♂️
This is my WORLD for the rest of the year. I am so excited at how many people are excited to do this with me! It's a NUTRITION focused challenge, so no need to workout with us to participate. You just need to live in the area to do weigh ins and meet with me here and there. Let's learn how to eat , whole, healthy foods and make lifestyle changes that last!
Message me for details and sign up! 🙋♀️
Virtual Challenge coming soon!! 😀
✌🏻What does it mean to PLAY?
— It’s time spent in a way with no objective other than to enjoy yourself.
🎈Do you remember how?🎈
- We have a free e-book that provides ways for you to PLAY based on your personality.
Reconnect -- press play.
🔥Weight Loss VS. Fat Loss🔥
Weight does NOT equal fat. Everyone always says they want to lose weight, but I want to show you that you actually want to lose fat.
Weight is the gravitational force between the object and Earth. So when you weigh yourself on a scale you are weighing your entire being. The sum of your muscles, your fat, your bones, your organs, the water inside of you, etc.
Things that affect weight loss ⬇️
💥What's in your stomach
💥What's in your intestines
💥What's in your bladder
When you weigh yourself on a scale there is no way to tell what's going on. Most of that list above fluctuates all day every day. If you weigh yourself in the morning and then weigh yourself in the evening and you gained 3 pounds, I GUARANTEE you did not gain 3 pounds of FAT. Your weight will constantly go up and down and sideways and diagonal for no reason other than putting things in your body and squeezing them out.
You can lose weight by pooping, peeing, sweating, eating fewer carbs (you'll lose water), eating less salt, or by chopping your leg off.
You want to lose fat. You want to lower your body fat percentage by losing the amount of fat your body carries.
So let's get you started on the right path. How do you lose fat?
🧠Get your mindset right
🍽️Maintain a calorie deficit
🍗Make sure you're eating enough protein
💤Get enough sleep
Progress comes from consistency, not rigidity. This isn't a 30-day challenge. It's a lifestyle change. The sooner you realize that the sooner you will be on your way to success.
Questions & Comments Welcome😍
I know it can be tough to break habits and to change things you have literally been doing all your life but take it one step at a time, concentrate on reducing and everything else will fall into place.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Check out my latest blog on *tip on living without plastic 🏞️🙌
“Chains of habit are too light to be felt until they are too heavy to be broken”
In our journey to better ourselves we all struggle to quit bad habits developed over the years.
The good news is it’s equally easy to form good habits.
In your Smart Plan follow the detailed steps you’ll need to take to:
🔹️identify the areas that need improvement,
🔹️prioritize what is important for you,
🔹️vision your dream life,
🔹️plan the steps to make it happen,
🔹️implement self-care habits in your daily life.
Do you have habits you would like to break?
All of today's dieting trends and information is tricking people into thinking fruit is unhealthy and makes you fat.
There is a lot of contradiction out there which makes it confusing for people trying to lose fat. Juicing and smoothies have been on the rise and there are some weight loss programs that allow you to eat as much fruit as you want.
On the other hand, you have fit celebrities telling you not to eat fruit and different weight loss programs telling you that fruit makes you fat.
If you google "is fruit" the top suggestion finishes with "bad for you". The reason fruit is being deemed as "bad for you" or "unhealthy" is because it has sugar in it.
If you look at the nutritional value it is totally different than eating a cookie. Plus fruit only has one ingredient, unlike a cookie.
Fresh fruit is excellent for you. It's nutrient-dense, has tons of vitamins & minerals, and it's full of water, fiber & antioxidants.
Fruit is not to blame for our obesity epidemic. Fruit has been around forever. It comes from a plant. It's natural. It has one ingredient and studies have shown that people who eat fruit all the time tend to weigh less and have a lower BMI compared to those that don't.
It's just getting a bad rap because everyone is blaming carbs and sugar for all of their problems and fruit has carbs and sugar so it must be the fruit!
It's not. Don't give in to the hype.
There are some fruits that are higher in calories than others. So if you are trying to lose fat here are some different fruits that are higher in calories and lower in calories:
Fruit is not the problem. Eating too many calories on a consistent basis is the problem.
Eat fruit. It's natures candy🍇🍍🍎🍐🤤😋
Losing fat and changing your lifestyle does NOT have to be boring! There are endless ways to jazz up your food and I'm going to help you by giving you a list of condiments that are low in calories (a lot of these have zero calories).
➡️Spicy Brown Mustard
➡️Apple Cider Vinegar
➡️Red Wine Vinegar
➡️White Wine Vinegar
➡️Reduced Sugar Ketchup
➡️Low Sodium Soy Sauce or Braggs Liquid Aminos
➡️Dill Pickle Relish (Not Sweet Relish)
➡️Walden Farms Pancake Syrup
➡️Walden Farms Salad Dressings
➡️Heluva Good Horseradish
➡️Herbs & Spices
You are who you surround yourself with.
Do you surround yourself with negativity or positivity? The music you listen to, your relationships, the people you hang around.
These choices can either inspire you or drain you.
You are in control.
💊Detoxes, Cleanses, Juices, Pills and Resets❌
Your body has everything it needs to "detox" on a daily basis (liver, kidneys, skin etc.). Detoxes are a scam.
Cleanses are a scam.
Resets are a scam.
Save your money. Anything claiming to detox, cleanse or reset your body is a scam. Your body already does that.
These detoxes and cleanses are not "healthy". They do not cleanse your body of toxins. If you want to do that you need to live an overall healthy lifestyle by drinking lots of water, staying hydrated, eating fruits and veggies, getting good sleep, and exercising.
These overpriced products do nothing more than severely restrict your caloric intake which makes you lose weight very quickly and most of them contain a laxative.
From the science-based examine.com: (link below if you want to read more)
"Detox diets and cleanses promise to 'eliminate harmful toxins' and basically cure what ails you. Yet detox diets are not supported by either toxicological mechanisms or trial evidence, and can occasionally be dangerous.
Why do fad cleanses spread through word of mouth despite the proven lack of benefits? One answer is: rapid weight loss. Which could be great … if weight loss always meant fat loss.
To store one gram of glycogen in the liver and muscles, the body uses three grams of water. Glycogen stores are easily depleted in 24-48 hours if the body isn’t getting enough carbohydrates, which results in a weight loss of several pounds. Once a regular eating schedule is resumed, however, the glycogen and water come rushing back.
Nevertheless, the temporary weight loss leads many people to attribute health benefits to the cleanse they just completed.
In addition, most people eat poorly, and detox diets usually revolve around vegetables and fruits. Therefore, for most people, a detox diet means consuming fewer calories but, paradoxically, more vitamins and other valuable micronutrients. In that case, the diet could be seen as beneficial, but it would still not be as good as simply eating better, especially because the detox diet is more temporary than sustainable."
More at https://examine.com/nutrition/detoxes-an-undefined-scam/
Is the scale a good way to track progress?
My answer is... it depends.
I don't ever want you to let the scale dictate if you are making progress or not.
A lot of people give the scale emotional power over them. They weigh themselves every day, sometimes multiple times a day and they almost can't even control it.
Here is the thing.... the scale is a LIAR and you can't let it control you and your emotions😁😭🤬😲😤
The scale does NOT dictate if you are making progress or not. Why doesn't it dictate progress? Because the scale doesn't know the difference between muscle, fat, bones, water, organs, etc. The scale doesn't know that muscle is more dense than fat💪🧠💦💀💩
The scale just gives you a numerical reflection of your relationship with gravity.
I know this is easier said than done, but I want you to disconnect your emotions with the number on the scale. In fact, if you are one of those people who weigh yourself every day I would advise to throw the scale away or have someone hide it from you🗑️
Instead, I want to give you different ways to measure your progress and in time, a different way of thinking. Measure your progress by...
👍What You See in the Mirror
👗How Your Clothes Fit
😁How You Feel Physically
🏋️♀️How You Can Workout For a Longer Period of Time.
Concentrate on Non-Scale Victories!
Once you realize it's just a number and it doesn't define you or your progress.... Once you have detached your emotions from it... Then I say sure go ahead and weigh yourself. If you love the way you look and don't care about that number anymore, weighing yourself is just so you know what to put on your driver's license!😂
Are you an ice cream person? Did you know there are brands of ice cream that have about 1/4 of the calories that regular ice cream has? (depending on flavors and brands). One of those brands include Halo Top. The most calories a pint has inside is 360 calories. An entire PINT. Not a serving, a pint. When you look at the back of a pint of Ben & Jerry's it says 270 calories per 1/2 cup (or something close depending on the flavor). Halo Top can be found at a lot of different stores including Walmart, Giant Eagle, Acme, CVS... just about anywhere.
It's a great way to subtract calories while still being able to indulge in one of your favorite snacks 😁
I mean, who doesn't LOVE ice cream?! Give them a try - they have around 25 different flavors.
Chocolate Mocha Chip
Chocolate Chip Cookie Dough
Peanut Butter Cup
Cookies and Cream
Sea Salt Caramel
Chocolate Almond Crunch
Pancakes and Waffles
Chocolate Covered Banana
Mochi Green Tea
Peaches and Cream
No we didn’t win lotto... even better! 2 MILLION, is how many people have read/watched on TV/heard me talk about my research in #habits for weight loss this week. .
It has been an AWESOME and FULL ON week. I can sometimes get caught up in my to-do list and go from one task to the other without stopping, breathing and reflecting on what I’ve just achieved! Anyone with me? 🙋🏽♀️ .
What excites me the most is people get it! They know that diets don’t work 🙅🏽♀️ and we need to do things differently if we want to achieve long-term weight loss! .
THANK YOU for the love 💕 and support 👏🏽! It’s been one amazing journey so far 😍🙌🏽✨🎈#sumsanos
You have to fuel your mind with positivity and surround yourself with positive people.
Your entire world will change. I promise you. My world (mentally) has been changing over the past year (but more so in the past 5 months) and I am never going back to where I was.
You can do it to!! You are good enough. You are worth it. You are beautiful. You are strong. You are valued. You are amazing. Start learning how to change your mindset. I swear it's worth it.
You have to eliminate your negative self talk and learn to love yourself no matter where you are at in your journey. Love yourself each step of the way.
Mental health and self awareness is the name of the game.
I am so incredibly blessed to work alongside these EXCEPTIONAL humans. Together we’ve created Sum Sanos. A world-first weight management and wellness programme, based on scientific evidence on what works long-term!!! Tune into ABC news tomorrow night (Sat) at 7pm to see how Sum Sanos is changing lives. #sumsanos#abcnews#abclive
There is only one way to reduce belly fat and flatten your stomach. There is only one way to have visible abs (if that is your ultimate goal). You have to be in a calorie deficit. You have to expend more calories than you are taking in.
The easiest way to do this is to start with your nutrition. Use a calorie deficit calculator to get a good starting point.
Remember to be honest with your answers. The calculator will ask for your sex, age, weight, height and activity level. A lot of people over estimate their activity level so make sure you don't make that mistake💪
Habits are hard things to break. It seems easier to fall into them than out of those patterns. ? Why is that ?
Over time we become addicted to these patterns and do not even see them any more.
? Do you have any patterns or habits you want to change ? 👇👇 Comment below 👇👇