JBReal Fitness

Stop tryna drink from a fire hose & take smaller steps

Here’s how you can audit a habit to see if it’ll stick:

#1 Enjoyment Filter -
• ask yourself if it was never filmed, spoke about, or posted anywhere.. would you still want to do it?

No? Then you’re chasing clout not a health habit.

• when you think about doing tasks habit, does it spark anticipation or does it feel like a chore?

If it constantly feels like a chore, swap it for something else! You won’t always be motivated but you also can’t always dread what you do!

#2 Lifestyle Filter
• On your WORST days can you see yourself still performing this habit or a modified version?

No? Frictions too high, swap it for something more sustainable!

• Does this habit need its own space carved out or can you fit it into your schedule naturally?

If you need to carve out time for it & you’re already struggling, you need to find an alternative(s) you can fit more easily into your calendar.

Ask yourself these questions next time you’re wondering if a habit you’re trying to start building is going to work for you 🫡

Don’t lie.. why are you not getting any kind of sunlight or activity in your day if you work from home?

Delaying your first meal of the day can be a game changer for caloric restriction & not feeling as hungry all the time

If you’re able to have black coffee, maybe a tbsp of creamer, or a sparkling water in the morning (and your stomach can handle it)

These will help suppress your appetite to a certain extent & allow you to keep your meals bigger, more satiating, & closer together so you don’t feel as hungry through out the majority of your day!

Lmk below, what’s your goal this summer for your fitness?

Every month, I swear, our society loses more and more critical thinking skills

Companies will put whatever label on their product if they think it’ll entice you to buy it!

F*ck the labels on the front, read the label on the back (it has all the nutrition facts 🤯)

Don’t get stuck inside dreading the next day

Comment “WFH” for easy ways to get out of the house & feeling like yourself again

Even if you work from home, a consistent sleep schedule is KEY 🔑 read more ⬇️⬇️

Your body HEAVILY relies on light & brain stimulation to help dictate your circadian rhythm (your bodies internal 24 hr clock)

When you mess with this cycle by having late evening / night stimulation, it delays the release of melatonin

This includes things like..
Video games
Watching tv
Scrolling on your phone

Having too many artificial lights on per se

These simple things cause a domino affect of issues

Simply put ⬇️
Delay/blunted release of melatonin -> blunted / delayed cortisol release in the AM -> wake up groggy, as if you only slept 3 hours, even though you got 8 hours

It’s easy to feel as if you can stay up late, go to bed whenever.. especially when working from home

No meetings till 10 AM, no commute to worry about, all of it leaving you feeling as if your sleep schedule doesn’t matter as much as

It’s the same concept where you feel that you should, can, or simply want to stay up later on weekends!

All of this is why I help my clients build the habit of, at minimum, getting up around the same time most days. Yes, even when they stay out late

If you feel like you’re doing everything right but can’t figure out why you’re ALWAYS tired

Comment “SLEEP” below for a free consultation to deep dive into your habits & get you to start feeling actually rested

Enjoyment = adherence