Wholey Fit Daily Sweat! Burping Mountain Climbers!

Complete up to 10 rounds. Focus on proper form.
Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done.

•    10 Burpees
•    50 Mountain Climbers
•    15 Burpees
•    50 Mountain Climbers
•    20 Burpees
•    50 Mountain Climbers
•    25 Burpees

Why You Need To Stop Drinking Pop Now!

Pop is one of the worst things you can put into your body.  It might taste refreshing on a hot day but the damage it does is far worse than you probably know.  If you drink pop you need to stop drinking pop now!

Reasons To Stop Drinking Pop Now

  1. It causes weight gain.

Harvard recently linked soft drinks to obesity.  A study done there found that 12 year olds who drank pop were more likely to be obese than those who didn’t.  Each serving of pop consumed daily increases the risk of obesity by about 1.6 times.

  1. It’s bad for your teeth.

The sugar content and acidity in pop can destroy your teeth.  The acidity in pop is from phosphoric acid which interferes with the body’s ability to absorb calcium.  Not only can this lead to cavities but it can also cause bone health problems as you age leading to osteoporosis.

  1. It makes you crave more food (in particular more fatty foods).

Pop is packed loaded with sugar (about 10 teaspoons per can!).  When you drink pop it causes a HUGE spike in blood sugar and then a HUGE crash.  When your blood sugar crashes it makes you feel tired and sluggish which makes you crave high calorie foods in an attempt to bring your energy back up.  Studies have shown that people tend to eat more on days that they consume pop.

  1. It can cause type 2 diabetes.

Consuming such high amounts of sugar as are found in pop can lead to insulin resistance and type 2 diabetes.  Did you know that soft drink companies are the largest users of sugar in America?

  1. Artificial sweeteners.

Don’t be tricked into thinking that drinking pop sweetened with artificial sweeteners is better because it has no sugar.  Most diet pops are sweetened with aspartame which can actually be more harmful than sugar.  Aspartame has been linked to almost 100 different health problems including seizures, multiple sclerosis, brain tumors, diabetes and emotional disorders.  Here’s something gross to note: in warm temperatures, aspartame converts to methanol, and methanol breaks down into formaldehyde and formic acid.

  1. It lacks nutrients.

There is absolutely no nutritional value in pop at all.  Pop is an unnatural substance that harms the body.

  1. It dehydrates you.

It might taste refreshing when you’re thirsty but pop actually dehydrates you.  Pop is high in sugar, sodium and caffeine – all of which causes dehydration and can actually lead to chronic dehydration.

  1. It can lead to fat accumulation in the belly.

The high sugar content in pop has been conclusively linked to an increase in abdominal fat, or visceral fat.  This type of fat accumulation is dangerous because the fat literally strangles your internal organs making it impossible for them to function properly.

  1. It can create kidney stones.

When you consume pop, your kidneys are placed under massive stress causing mineral imbalances which can produce kidney stones.

  1. It can damage your liver.

Pop has been shown to cause the same sort of damage to your liver as alcohol does.  The high amount of sugar in pop can cause fatty liver disease, a condition normally associated with the over consumption of alcohol.

Do You Really Need Another Reason To Stop Drinking Pop Now?

If the above reasons don’t convince you to stop drinking pop I don’t know what will.  Every day you have a choice as to what you put in your body and what you do with your body.  You can put crap in your body and look and feel like crap or you can take proper care of yourself so you look and feel better and are able to be there for your loved ones.  The choice is yours and now’s the time to make good choices so you can live in a healthy and functional body.

Why You Need Support If You Really Want To Succeed

It’s nice to think that when you want to achieve a goal you can just do it on your own.  But can you?  Here’s why you need support if you really want to succeed.

What You Need In Order To Achieve Your Fitness & Nutrition Goals:

1. Consistency.

Starting an exercise program or clean eating plan is one thing, but to stay consistent with it is a whole other thing.  When you first start you’ll feel excited and motivated but by about the second or third week you’ll probably be questioning why you’re doing this and slowly you’ll slip back into bad habits.  Sound familiar?  If you had a coach and a supportive group you wouldn’t get away with this.  Your coach and support group will remind you why you started and motivate you to keep going.

2. Long term plan.

You have to be in this for the long term.  You can’t just eat healthy and exercise until you achieve your results and then go back to what you were doing and expect to maintain your results.  A good coach will help you develop a plan that’s sustainable with your lifestyle.  Working out and eating right isn’t something that should be torturous!  With the right plan you’ll be able to achieve your goals, maintain them and be happy with your lifestyle.

3. A healthy nutrition plan.

A lot of people roll their eyes when someone tries to talk to them about healthy eating.  I know this to be true because I’ve seen it many times in my career as a fitness and nutrition coach.  People seem to immediately think that healthy eating means not getting to eat the foods they love and having to stick to a super strict diet.  This isn’t the case.  If you hate the food you have to eat, there’s no way you’ll stay on that nutrition plan.  A good coach will work with the foods you love to eat and teach you proper portion sizes.  Your coach will also teach you how you can indulge in the not so healthy treats you love so that you have balance in your eating and you don’t feel deprived.

4. You need to get out of your comfort zone!

This is the hardest for most.  People love the comfort zone.  Why?  Because it’s comfortable!  But just because it’s comfortable does not mean it’s good.  If you’re struggling with your weight and/or health you need to get out of your comfort zone.  It’s rare that a person can do this consistently on their own.  Your coach and support group will help you to push out of your comfort zone so you get the results you want.

5. More focus on healthy habits rather than just results.

The results you desire will be what motivates you to start, but don’t just focus on the results.  Just focusing on results becomes frustrating because results take time.  Instead focus on developing and loving your new healthy habits.  You gotta fall in love with the process!!  Your coach and support group will help you with this.  In fact, your support group is who will make you fall in love with the process.  As you start making new friends in your group you’ll create bonds with people who are of the same mind set as you.  You’ll find yourself looking forward to sharing your hard work and struggles with your group of new friends.  When you’re part of a group the transition into a new way of living becomes SO much easier and SO much more rewarding.

What’s Stopping You?

There are coaches and groups out there right now who are more than happy to welcome you into their circle and help you achieve your goals.  If you’re ready for a change, then CHANGE!  Make the decision to invest in you and get started now so you don’t find yourself feeling exactly how you feel right now this time next year.  Commit to one year all in, full on and see what happens – most likely you’ll wonder how you ever let yourself put up with feeling like crap for so many years.


Self Limiting Behaviors

Something that really frustrates me is when someone gets excited about making positive changes in their life and then they don’t follow through.  I see it A LOT when it comes to people’s fitness and nutrition goals.  They really want to make changes and get the results they want and even though it’s relatively simple to do they don’t do it and instead continue to complain.  Why do people impose these self-limiting behaviors on themselves?

Self-Limiting Behaviors And How To Combat Them!

  1. Believing you can’t change.

Some people truly believe they can’t change.  They want change but they let themselves listen to their self-doubt and low self-esteem and actually believe they really can’t change.  This is enough to stop anyone in their tracks.  Why try something new and uncomfortable if you know you’re not capable of changing?

Take action!  Don’t listen to your brain.  Decide what you want to achieve, learn how to achieve it and then do it.  Everyone is capable of changing.  All it requires is for you to take the steps you need to take to get to where you want to go.  If the negative, self-sabotaging talk starts in your head, cut it off and just keep following the steps you need to follow.  It’s going to be uncomfortable and scary at times but it’s totally worth it to get what you want.

  1. Doubting your intuition.

When you get that gut feeling don’t dismiss it.  Your intuition will guide you to greater things if you let it.  How many times have you looked back on a situation and thought ‘I should have done that!’  Stop questioning your gut feeling and start acting on it.

Take action!  The next time you get a gut feeling about something, rather than giving your mind the chance to talk you out of it just take action on it.  Take that first step and see where it leads.

  1. Expecting easy success.

Chances are, the things you really want in life aren’t going to come easy and that’s okay!  If you  try to make a change in your life and then you give up because success didn’t come easy you’ll never achieve your goals.  Don’t give up because things get tough and uncomfortable!

Take action!  Decide what you want and then get ready to work for it.  If what you want is important enough to you and you value it enough no amount of work should scare you off your path.  Have a talk with yourself and tell yourself that it’s going to be hard and that’s okay.  All you need to do is keep taking steps forward and get through the difficulties.

  1. Playing the victim.

Some people blame their circumstances, (past and/or present) for their inability to be successful.  This is just an excuse that lets you stay in your comfort zone.  Many people have overcome unthinkable circumstances to become very successful.  If you let your past experiences and a negative perception hold you back you’ll never get to realize your true potential.

Take action!  You have to let go of your negative attitude and leave the past in the past.  You need to look forward to what you want and instead of blaming your circumstances, view them as obstacles that you can and will break through one at a time.  If you’re blaming the stuff around you for your lack of success, you’re actually really just blaming yourself.  You can move beyond anything you want to, you just have to get super brave and do it.

No Limits!

Stop limiting yourself!  It does not serve you in any way and it’s all stuff that’s just made up by your mind in an attempt to keep you in a comfortable and mediocre state.  That’s not good enough!  Why would you treat yourself that way?

What Do You Want To Be When You Grow Up?

A lot of people struggle with this question.  Deciding what you want to be when you grow up is not a decision to be taken lightly and definitely not something to be pressured into.

If doing something fulfilling for a living is a priority for you, you need to discover what you are meant to be.  This means figuring out your natural talent.

Some people waste a lot of time trying to get good at the things they struggle with thinking that this will help them be better and more successful.  Why waste time trying to improve a weakness so instead of being bad at it, you’re mediocre at it when you could be working on perfecting your natural gift.

Natural talent

Everyone is unique.  Every person has had their own unique experiences and have their own unique way of seeing the world and reacting to it.  What you need to do is embrace how amazing and special you are.  In other words, stop comparing yourself to others and focusing on the things you don’t do well and figure out where you excel.  Once you do that you will start to discover your natural talents and strengths.

What is your natural talent?

Your natural talent is whatever your strongest characteristic is.  It’s something that you just automatically do without even thinking about it that’s beneficial.  Sometimes it’s hard to figure out what it is though, because it’s just such a normal part of who you are.  So how do you discover your natural talent?

Find what makes you feel energized and strong

The thing that makes me feel energized and strong is music and teaching people how to improve their health, fitness and mind set.  My goal is to take people to a place where they feel happy and empowered.  My ultimate happy place is teaching spin classes, using the music to guide the ride and set the mood.

If you can’t quite pin point what makes you feel this way try keeping a journal for 2-3 days to keep track of what you’re doing and how you’re feeling when you’re doing it.  What thoughts dominate your mind?  Out of these thoughts which ones make you feel excited and happy?   Are you happiest when doing something physical?  Or maybe you’re happiest when you’re learning about a certain subject?  What gets you revved up?

What are you investing your time and money in?

Where are you spending your money?  For myself it’s on personal development books, music and workout gear.  What do you LOVE to spend your time doing?  What’s that one thing you do where you completely lose track of time and nothing else seems to matter?  What activity, physical or mental, puts you in a state of pure bliss?

What do the people close to you think?

Ask for people’s opinions on what they think you do best.  Quite often the thing you do best is so natural to you that you don’t even recognize it as anything out of the ordinary.  Ask the people close to you to tell you what they think you excel at.  You’ll probably be surprised by the answers.  Many people fail to see their greatness.

Don’t be selfish!  Share your talent!

Everyone has something unique and great to share with the world.  To not share that talent is selfish.  It can be hard to recognize what you do best and how it could possibly benefit others, but believe me you’ve got something.

Overcome Self-Doubt

Most of us experience self-doubt now and then.  Here’s the question: are you letting your self-doubt stop you from being great?  Chances are you are….you need to learn how to overcome self-doubt so you can have the life you deserve.

Some Tips!

  1. Acknowledge your self-doubt.

Rather than not trying something or not pushing yourself because it feels uncomfortable, acknowledge that what you are feeling is self-doubt.  It’s okay to feel it.  What matters is what you do next.  If you acknowledge it that means that you recognize it as something that’s holding you back.  Once you recognize that you can start to analyze that self-doubt and get beyond it.

  1. Figure out what the root of your self-doubt is.

More often than not self-doubt comes from an experience where you were not successful, or worse yet someone told you that you couldn’t do it.  Really think about what’s causing the self-doubt and then pick it apart.  If you’ve tried something before and failed, ask yourself why you failed.  Once you know that you know what not to do.  If your self-doubt came from something that someone said, think about what that was and ask yourself if there is really any truth at all to it.  How did this person come to the conclusion that you couldn’t be successful.  Chances are they were just projecting their own self-doubt onto you.

  1. Stop making excuses.

When you fear failure, or fear looking bad or fear taking on more than you can handle your brain will come up with a ton of excuses as to why this opportunity isn’t a good fit for you.  When you start making these excuses and justifications for not starting something, recognize that this is just your self-doubt talking and refuse to give into any excuses that your brain comes up with.

  1. Learn the skills.

If your self-doubt is caused by a lack of skill learn that skill!  Pretty much anything can be learned.  If you’re afraid of public speaking you can take courses on that.  If you doubt your ability to run a business take a business course or learn from others who are successful in business.  Most people shy away from things they aren’t good at – that’s just human nature.  But if it’s holding you back from what you want in life it’s time to learn how to do the thing that will get you closer to your dream.

  1. Ease up on yourself!

When you try something new, chances are you’re going to experience some failure.  Failure is an awesome learning tool but only if you use the experience correctly.  When you fail at something don’t get down on yourself.  Don’t let that negative self-talk creep into your head.  Put things in perspective and figure out what the valuable lesson from your failure is.  Treat yourself as you would a close friend or loved one who was struggling with something.

  1. Stop asking for validation.

Input and feedback from others is great!  You can learn a lot from it or you can decide that their input isn’t useful and ignore it.  Trust yourself to make the decisions that are right for you and don’t wait for someone to tell you you’re correct before moving forward.  If you always need other’s validation before moving forward with your life it’s going to be a very slow ride and most likely you won’t reach your potential.

Go Be Great!

This is your life.  You should have big, exciting plans and know that you will achieve them.  Don’t become complacent just because it’s comfortable.  Get out there and be great!

How To Pick The Right Workout Program For You

Are you thinking about starting a workout program?  Or maybe you already have one but you don’t like it.  Your workouts should be something you enjoy.  Here’s some help on how to pick the right workout program for you!

What are your goals?

Before you can pick a workout program you have to be really clear on your goals.  Are you trying to lose a bit of weight?  Then you’ll need a program that includes cardio. Are you trying to add some muscle?  You’ll need to lift heavy if you want to build muscle.  Are you wanting to train for a specific event?  What’s the event?  What workout most closely mimics the event you’re training for.  Once you know your goal you can figure out what type of program you need.

What motivates you?

If you find music to be motivating make sure you can use music during your workouts.  Some people find being accountable to another person to be very motivating.  In that case find a buddy to workout with, join a class at your favourite studio or gym, or join an online group of like-minded people.  Are you the competitive type?  Check out your local Meetup groups for recreational sports teams.

What does your schedule look like?

When’s the best time for you to exercise?  Give this some thought.  If you’re the type that doesn’t want to do anything strenuous after work schedule your workouts for early morning or on your lunch break.

What do you really enjoy?

Do you love the comradery of a group program?  Try joining a registered program where everyone starts on the same day and works toward common goals.  Do you prefer to go solo?  Maybe long distance running is for you.  Do you like to be a part of a group without the pressure of having to keep up with anyone?  Try a spin class – the instructor guides the ride but everyone gets to go at their own pace.  Do you prefer the privacy of your own home?  Subscribe to an online program.

All You Have To Do Is Pick What You Like

Being physically active does not mean you have to slave away at something you hate.  Your workouts should be your fun time so find something physical that’s fun for you!  There are endless possibilities!  The only limiting factor is you 😉