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WORK WITH JILL
JillFit Business Retreat. This annual live 2-day event will be hosted in the mountains of Asheville, NC September 22-23rd, 2017. The event is designed for health and fitness professionals or enthusiasts to learn everything it takes to create an online business. Spend two days with like-minded women and plenty of face time with Jill to get all 11 WAYS TO FEEL LESS DEPRIVED ON YOUR HEALTHY DIET 8. Use unsweetened cocoa. In addition to being a guilt-free way to OD on chocolate, the Metabolic Effect cocoa drink helps take the edge off cravings, quells hunger and also boosts serotonin and dopamine–neurochemicals that help with focus, memory, motivation,ability to
TRUSTING THE PROCESS: 9 WAYS WISE PEOPLE APPROACH LIFE 6) You can always control your attitude and your effort. You always have a choice about how you interact with the world. You can CHOOSE to believe that the world is inherently cruel and that you got the short end of the stick, or you can CHOOSE to see that you have options and can improve your circumstances any time. 4 WAYS TO INCREASE SELF-TRUST AND CONFIDENCE IN YOUR Building confidence and self-trust with every day you get out of bed, do something, endure, survive. Sit in discomfort. Sit in uncertainty. Trust that you don’t need to take fast action out of a need for control. Watch yourself and as a result, build self-awareness. 32 THINGS TO DO INSTEAD OF DRINKING WINE Red wine is probably the most healthy options if you are going to drink. Besides, it contains antioxidants and research shows a small amount helps decrease heart disease risk. But it’s only healthy and can be used as a preemptive cheat if you are doing it moderately. For example, 1-2 glasses at a sitting, 1-2x each week. 7 WAYS TO DE-BLOAT AFTER TOO MUCH INDULGING Whether you over-did your weekly cheat meal or the Memorial Day BBQ gave you the excuse to really loosen up the reins on your clean eating, here are my 7 go-to moves to help de-bloat after a day/night of starchy-boozey partying, good luck! The occasional HOW TO MANAGE YOUR EXPECTATIONS FOR OTHERS You probably know that I am a huge fan of Byron Katie’s ‘The Work.’ She says that whenever we argue with reality, we lose. Think about it: the space between what’s actually happening and what we want to be happening is discord, anxiety, stress, disappointment, fear, loss of control. It’s misery. When something happens (reality) JILLFIT | JILL COLEMANABOUT JILL COLEMANPRODUCTS + PROGRAMSFREE DOWNLOADSBLOGPRAISECONTACT Welcome to JillFit, where I teach women how to create a healthy lifestyle that’s stress-and shame-free. My passion is helping women quit the yo-yo dieting cycle and start automating their eating and exercise so they have more time and mental space for things they love, like their family, friends, career and personal development. THE CARDIO ACCELERATION WORKOUT WORKBOOK JillFit Cardio Acceleration Workout Workbook E-Guide featuring 50 FAT-BURNING CARDIO WORKOUTS of varying lengths, modes and intensities. A mix of Beginner, Intermediate and Advanced protocols The JillFit Cardio Acceleration Workout Workbook is simply a library of awesome fat-burning cardio workouts all packaged in one place for you to print-and-go to the gym. EASY. Not a lot of #TREADLIFT | JILLFIT #treadLIFT a 36-week treadmill + dumbbell-based exercise solution to BURN fat, BUILD muscle and BOOST your cardiovascular capacity. It’s the culmination of years of personal experience and 18 years working in the fitness industry with thousands of women who want results that don’t take all day, and who want to actually stay consistent and feel good in their workout routine.WORK WITH JILL
JillFit Business Retreat. This annual live 2-day event will be hosted in the mountains of Asheville, NC September 22-23rd, 2017. The event is designed for health and fitness professionals or enthusiasts to learn everything it takes to create an online business. Spend two days with like-minded women and plenty of face time with Jill to get all 11 WAYS TO FEEL LESS DEPRIVED ON YOUR HEALTHY DIET 8. Use unsweetened cocoa. In addition to being a guilt-free way to OD on chocolate, the Metabolic Effect cocoa drink helps take the edge off cravings, quells hunger and also boosts serotonin and dopamine–neurochemicals that help with focus, memory, motivation,ability to
TRUSTING THE PROCESS: 9 WAYS WISE PEOPLE APPROACH LIFE 6) You can always control your attitude and your effort. You always have a choice about how you interact with the world. You can CHOOSE to believe that the world is inherently cruel and that you got the short end of the stick, or you can CHOOSE to see that you have options and can improve your circumstances any time. 4 WAYS TO INCREASE SELF-TRUST AND CONFIDENCE IN YOUR Building confidence and self-trust with every day you get out of bed, do something, endure, survive. Sit in discomfort. Sit in uncertainty. Trust that you don’t need to take fast action out of a need for control. Watch yourself and as a result, build self-awareness. 32 THINGS TO DO INSTEAD OF DRINKING WINE Red wine is probably the most healthy options if you are going to drink. Besides, it contains antioxidants and research shows a small amount helps decrease heart disease risk. But it’s only healthy and can be used as a preemptive cheat if you are doing it moderately. For example, 1-2 glasses at a sitting, 1-2x each week. 7 WAYS TO DE-BLOAT AFTER TOO MUCH INDULGING Whether you over-did your weekly cheat meal or the Memorial Day BBQ gave you the excuse to really loosen up the reins on your clean eating, here are my 7 go-to moves to help de-bloat after a day/night of starchy-boozey partying, good luck! The occasional HOW TO MANAGE YOUR EXPECTATIONS FOR OTHERS You probably know that I am a huge fan of Byron Katie’s ‘The Work.’ She says that whenever we argue with reality, we lose. Think about it: the space between what’s actually happening and what we want to be happening is discord, anxiety, stress, disappointment, fear, loss of control. It’s misery. When something happens (reality) THE CARDIO ACCELERATION WORKOUT WORKBOOK JillFit Cardio Acceleration Workout Workbook E-Guide featuring 50 FAT-BURNING CARDIO WORKOUTS of varying lengths, modes and intensities. A mix of Beginner, Intermediate and Advanced protocols The JillFit Cardio Acceleration Workout Workbook is simply a library of awesome fat-burning cardio workouts all packaged in one place for you to print-and-go to the gym. EASY. Not a lot ofFREE DOWNLOADS
Free Cardio Guide. This guide contains 12 of my favorite HIIT cardio workouts (including for both the gym and the track), all of which are 40 minutes or less. Remember, intensity always trumps duration when it comes to results. So the shorter, the better. Listen to your body, be smart, be safe and enjoy!BLOG | JILLFIT
Calling all “Influencers” – How to Grow Your Business Year After Year. This month marks JillFit’s 9th birthday, as I started right here on this platform October 2010. I’m pretty sure the very first post went something like, “Hey guys! This is where I’m going to besharing
#FASTPHYSIQUE: 9-WEEK TOTAL BODY CHANGE BLUEPRINT #FastPhysique includes 28 full-length workouts, all 40 minutes or less, designed to change the shape of the body, and increase definition and lean curves. This 9-week, 6-days-per-week program is for intermediate to advanced exercisers who want to look like they actually workout, and don’t have time to spend hours in the gym.Combines the most
11 WAYS TO FEEL LESS DEPRIVED ON YOUR HEALTHY DIET The degree to which we feel deprived is directly related the the extent we will eventually overindulge. It’s relatively easy to harness willpower for a short period of time, like an weight loss challenge at work, or a competition diet, or Lent, or long enough to white-knuckle our way through the latest 12-week diet book. HOW TO LEAN OUT YOUR LEGS Rest for 1 minute and repeat 5 times. Utilize intense lower body weight training 1-3x per week. Focus on multi-joint movements that recruit a larger amount of muscle mass (don’t focus on just leg curls and extensions). My favorites are lunges, squats, bench step-upsand deadlifts.
4-WEEK #MODERATION365 NUTRITION BOOT CAMP This course is a virtual educational class delivered over the internet, via 4 weekly webinar video trainings and 3 weekly coaching emails. The program is not customized to individuals, but is designed to cover both the insights related to food obsession (the “why” behind it) and the most effective tools and techniques to overcome it. TOP 15 MUSCLE BUILDING FOODS Rice (brown rice, white rice, rice cakes): Key starchy carbohydrates for muscle growth, use white rice and rice cakes pre- and post-workout to provide fast-acting carb for energy and glyogen repletion, respectively. Brown rice is higher fiber version, a good staple of any muscle-building nutrition plan. Hot cereals (oatmeal, steel cut oats #MINDSETMONTH MANUAL Here are all 31 #MindsetMonth posts complete in one manual. Right-click to download the free guide—> Mindset Month Manual Love,Jill
4 WAYS TO MAKE JEALOUSY WORK FOR YOU Last week, we released a new episode of ‘The Best Life’ podcast all about what to do when the green-eyed monster appears, and we find ourselves getting triggered by someone else’s good fortune. It’s natural and normal to feel jealousy at times. I tend to JILLFIT | JILL COLEMANABOUT JILL COLEMANPRODUCTS + PROGRAMSFREE DOWNLOADSBLOGPRAISECONTACT Welcome to JillFit, where I teach women how to create a healthy lifestyle that’s stress-and shame-free. My passion is helping women quit the yo-yo dieting cycle and start automating their eating and exercise so they have more time and mental space for things they love, like their family, friends, career and personal development. THE CARDIO ACCELERATION WORKOUT WORKBOOK JillFit Cardio Acceleration Workout Workbook E-Guide featuring 50 FAT-BURNING CARDIO WORKOUTS of varying lengths, modes and intensities. A mix of Beginner, Intermediate and Advanced protocols The JillFit Cardio Acceleration Workout Workbook is simply a library of awesome fat-burning cardio workouts all packaged in one place for you to print-and-go to the gym. EASY. Not a lot of JILLFIT 10-WEEK MINDSET MAKEOVER Positive self-image leads to positive changes. This 10-week mindset makeover takes you through the challenges and solutions to find your own mental happiness and positive self-image. But it goes one step further—it develops your mind to the place where you can be effective at attaining a lean physique and living the fat losslifestyle.
#TREADLIFT | JILLFIT #treadLIFT a 36-week treadmill + dumbbell-based exercise solution to BURN fat, BUILD muscle and BOOST your cardiovascular capacity. It’s the culmination of years of personal experience and 18 years working in the fitness industry with thousands of women who want results that don’t take all day, and who want to actually stay consistent and feel good in their workout routine. 11 WAYS TO FEEL LESS DEPRIVED ON YOUR HEALTHY DIET 8. Use unsweetened cocoa. In addition to being a guilt-free way to OD on chocolate, the Metabolic Effect cocoa drink helps take the edge off cravings, quells hunger and also boosts serotonin and dopamine–neurochemicals that help with focus, memory, motivation,ability to
4 WAYS TO INCREASE SELF-TRUST AND CONFIDENCE IN YOUR Building confidence and self-trust with every day you get out of bed, do something, endure, survive. Sit in discomfort. Sit in uncertainty. Trust that you don’t need to take fast action out of a need for control. Watch yourself and as a result, build self-awareness. TRUSTING THE PROCESS: 9 WAYS WISE PEOPLE APPROACH LIFE 6) You can always control your attitude and your effort. You always have a choice about how you interact with the world. You can CHOOSE to believe that the world is inherently cruel and that you got the short end of the stick, or you can CHOOSE to see that you have options and can improve your circumstances any time. 32 THINGS TO DO INSTEAD OF DRINKING WINE Red wine is probably the most healthy options if you are going to drink. Besides, it contains antioxidants and research shows a small amount helps decrease heart disease risk. But it’s only healthy and can be used as a preemptive cheat if you are doing it moderately. For example, 1-2 glasses at a sitting, 1-2x each week. 7 WAYS TO DE-BLOAT AFTER TOO MUCH INDULGING Whether you over-did your weekly cheat meal or the Memorial Day BBQ gave you the excuse to really loosen up the reins on your clean eating, here are my 7 go-to moves to help de-bloat after a day/night of starchy-boozey partying, good luck! The occasional HOW TO MANAGE YOUR EXPECTATIONS FOR OTHERS You probably know that I am a huge fan of Byron Katie’s ‘The Work.’ She says that whenever we argue with reality, we lose. Think about it: the space between what’s actually happening and what we want to be happening is discord, anxiety, stress, disappointment, fear, loss of control. It’s misery. When something happens (reality) JILLFIT | JILL COLEMANABOUT JILL COLEMANPRODUCTS + PROGRAMSFREE DOWNLOADSBLOGPRAISECONTACT Welcome to JillFit, where I teach women how to create a healthy lifestyle that’s stress-and shame-free. My passion is helping women quit the yo-yo dieting cycle and start automating their eating and exercise so they have more time and mental space for things they love, like their family, friends, career and personal development. THE CARDIO ACCELERATION WORKOUT WORKBOOK JillFit Cardio Acceleration Workout Workbook E-Guide featuring 50 FAT-BURNING CARDIO WORKOUTS of varying lengths, modes and intensities. A mix of Beginner, Intermediate and Advanced protocols The JillFit Cardio Acceleration Workout Workbook is simply a library of awesome fat-burning cardio workouts all packaged in one place for you to print-and-go to the gym. EASY. Not a lot of JILLFIT 10-WEEK MINDSET MAKEOVER Positive self-image leads to positive changes. This 10-week mindset makeover takes you through the challenges and solutions to find your own mental happiness and positive self-image. But it goes one step further—it develops your mind to the place where you can be effective at attaining a lean physique and living the fat losslifestyle.
#TREADLIFT | JILLFIT #treadLIFT a 36-week treadmill + dumbbell-based exercise solution to BURN fat, BUILD muscle and BOOST your cardiovascular capacity. It’s the culmination of years of personal experience and 18 years working in the fitness industry with thousands of women who want results that don’t take all day, and who want to actually stay consistent and feel good in their workout routine. 11 WAYS TO FEEL LESS DEPRIVED ON YOUR HEALTHY DIET 8. Use unsweetened cocoa. In addition to being a guilt-free way to OD on chocolate, the Metabolic Effect cocoa drink helps take the edge off cravings, quells hunger and also boosts serotonin and dopamine–neurochemicals that help with focus, memory, motivation,ability to
4 WAYS TO INCREASE SELF-TRUST AND CONFIDENCE IN YOUR Building confidence and self-trust with every day you get out of bed, do something, endure, survive. Sit in discomfort. Sit in uncertainty. Trust that you don’t need to take fast action out of a need for control. Watch yourself and as a result, build self-awareness. TRUSTING THE PROCESS: 9 WAYS WISE PEOPLE APPROACH LIFE 6) You can always control your attitude and your effort. You always have a choice about how you interact with the world. You can CHOOSE to believe that the world is inherently cruel and that you got the short end of the stick, or you can CHOOSE to see that you have options and can improve your circumstances any time. 32 THINGS TO DO INSTEAD OF DRINKING WINE Red wine is probably the most healthy options if you are going to drink. Besides, it contains antioxidants and research shows a small amount helps decrease heart disease risk. But it’s only healthy and can be used as a preemptive cheat if you are doing it moderately. For example, 1-2 glasses at a sitting, 1-2x each week. 7 WAYS TO DE-BLOAT AFTER TOO MUCH INDULGING Whether you over-did your weekly cheat meal or the Memorial Day BBQ gave you the excuse to really loosen up the reins on your clean eating, here are my 7 go-to moves to help de-bloat after a day/night of starchy-boozey partying, good luck! The occasional HOW TO MANAGE YOUR EXPECTATIONS FOR OTHERS You probably know that I am a huge fan of Byron Katie’s ‘The Work.’ She says that whenever we argue with reality, we lose. Think about it: the space between what’s actually happening and what we want to be happening is discord, anxiety, stress, disappointment, fear, loss of control. It’s misery. When something happens (reality)FREE DOWNLOADS
Free Cardio Guide. This guide contains 12 of my favorite HIIT cardio workouts (including for both the gym and the track), all of which are 40 minutes or less. Remember, intensity always trumps duration when it comes to results. So the shorter, the better. Listen to your body, be smart, be safe and enjoy! JILLFIT 10-WEEK MINDSET MAKEOVER Positive self-image leads to positive changes. This 10-week mindset makeover takes you through the challenges and solutions to find your own mental happiness and positive self-image. But it goes one step further—it develops your mind to the place where you can be effective at attaining a lean physique and living the fat losslifestyle.
BLOG | JILLFIT
Calling all “Influencers” – How to Grow Your Business Year After Year. This month marks JillFit’s 9th birthday, as I started right here on this platform October 2010. I’m pretty sure the very first post went something like, “Hey guys! This is where I’m going to besharing
WORK WITH JILL
JillFit Business Retreat. This annual live 2-day event will be hosted in the mountains of Asheville, NC September 22-23rd, 2017. The event is designed for health and fitness professionals or enthusiasts to learn everything it takes to create an online business. Spend two days with like-minded women and plenty of face time with Jill to get all #FASTPHYSIQUE: 9-WEEK TOTAL BODY CHANGE BLUEPRINT #FastPhysique includes 28 full-length workouts, all 40 minutes or less, designed to change the shape of the body, and increase definition and lean curves. This 9-week, 6-days-per-week program is for intermediate to advanced exercisers who want to look like they actually workout, and don’t have time to spend hours in the gym.Combines the most
TOP 15 MUSCLE BUILDING FOODS Rice (brown rice, white rice, rice cakes): Key starchy carbohydrates for muscle growth, use white rice and rice cakes pre- and post-workout to provide fast-acting carb for energy and glyogen repletion, respectively. Brown rice is higher fiber version, a good staple of any muscle-building nutrition plan. Hot cereals (oatmeal, steel cut oats #MINDSETMONTH MANUAL Here are all 31 #MindsetMonth posts complete in one manual. Right-click to download the free guide—> Mindset Month Manual Love,Jill
7 WAYS TO DE-BLOAT AFTER TOO MUCH INDULGING Whether you over-did your weekly cheat meal or the Memorial Day BBQ gave you the excuse to really loosen up the reins on your clean eating, here are my 7 go-to moves to help de-bloat after a day/night of starchy-boozey partying, good luck! The occasional HOW TO LEAN OUT YOUR LEGS Rest for 1 minute and repeat 5 times. Utilize intense lower body weight training 1-3x per week. Focus on multi-joint movements that recruit a larger amount of muscle mass (don’t focus on just leg curls and extensions). My favorites are lunges, squats, bench step-upsand deadlifts.
CLEAN CONVENIENCE EATING: 16 EASY BREEZY TRICKS TO SAVE They have digestive enzymes, probiotics, additional omega-3s and fiber. One scoop offers ~30g protein. Mix with unsweetened almond milk, 1 cup of frozen berries and throw it in the Vitamix or Magic Bullet. 5) Cook hard-boiled eggs on the weekend and split them up into 3-4 per baggy for quick grab & go during the week. * About Jill Coleman * Products + Programs* Free Downloads
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I teach women how to create a healthy lifestyle that’s s tress and shame-free.
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GET YOUR MIND RIGHT AND YOUR PHYSIQUE WILL FOLLOW The mission? To help women break the crash dieting cycle through easytools
and usable insights. Building confidence, learning to trust yourselfand
choosing a perspective that serves you so that you can implementeffectively.
The tools? Your inner game. It is absolutely in your control and isyour
responsibility, alone. Your perception becomes your reality, sochoose wisely
how you see the world. For me, the keys are passion, purpose andpositivity.
The goals? Get smarter, get more effective, get results. JILL'S LATEST BLOG POST HOW TO HANDLE JUDGMENTAL OR NEGATIVE FRIENDS AND FAMILY There’s a common saying, I wonder if you know it: “If you can’t handle me at my worst, you don’t deserve me at my best.” I don’t love it. I understand what it’s trying to inspire—a motto for us to remember what we deserve and only keep people in our lives who can handle it when we show up not-so-perfectly. But, I dunno, the thing that bothers me is … if we love this person, if they really mean that much to us, I feel like we should go out of our way to make them feel appreciated and considered, not dumped on and like they get the worst of us. I’ve seen this many times in relationships. Because one person feels so comfortable and safe in the relationship, the other person ends up getting all their stress, all their anxiety, sometimes their misplaced anger and gets positioned as …Keep Reading More >
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HI, I’M JILL!
Welcome to JillFit, where I teach women how to create a healthy lifestyle that’s stress-and shame-free. My passion is helping women quit the yo-yo dieting cycle and start automating their eating and exercise so they have more time and mental space for things they love, like their family, friends, career and personal development. At JillFit, we talk all things fitness, nutrition, mindset, body esteem, fitness business and wine too, of course. The chief aim is to create an educational place where women can not only learn, but connect, share, feel that it’s okay to be human and know that they are not alone in their story of struggle around nutrition, exercise, body change and well, navigating life. #moderation365 #likehowyoueat #levelupLearn More
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