Wholey Fit Daily Sweat! Take 5!

Take 5!


Complete 5 rounds as quickly as you can with proper form.

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done.


  • 5 Burpees
  • 5 Pushups
  • 5 Burpees
  • 5 Jump Squats
  • 5 Burpees
  • 5 Mountain climbers (5 per side)
  • 5 Burpees
  • 5 Bicycles (5 per side)


Why Diets Don’t Work

Here’s the good news!  You never ever have to go on another diet again!!  Why?  Because diets don’t work!

Some Reasons Why Diets Don’t Work

  1. Diets are not sustainable and you don’t learn anything.

Most prescribed diets are very restrictive.  They’re usually super low in calories and/or eliminate whole food groups.  When you follow one of these diets you don’t learn anything about proper nutrition.  All you learn is that slashing calories makes you grumpy and leaves you with almost unbearable cravings.  Is this something you can sustain long term?  No!  And here’s the cold hard truth:  when you go back to eating like a normal person you’ll gain back the weight you lost plus more.

  1. Diets lead to weight gain.

Yup!  That’s right!  If you are a chronic dieter you probably already know this from experience and I learned this the hard way too.  When you restrict calories too much your body panics and thinks all the food is going to run out and you’ll starve to death.  To prevent death, your body will slow down it’s metabolism so that it can store fat so there’s something for it to feed off of if food doesn’t come soon.  You can end up doing some major damage to your metabolism and it’s a long hard journey to get it working again.

  1. Diets mess with your mind.

When you don’t get enough food your brain doesn’t work as well.  You feel tired and foggy and find it very hard to concentrate.  This isn’t even the worst of it!  Being deprived of proper nutrients leads to depression and anxiety and once depression and anxiety takes over it’s REALLY hard to escape that dark place.

  1. Diets can make you feel very isolated.

Sharing meals with other people is one of those super important human experiences.  It makes us feel bonded to others and is one of those simple pleasures that we crave.  When you’re on a special diet you can’t help but feel isolated.  I’ve been an WAY too many diets and each one made me not want to eat with other people because they’d be eating one thing and I’d either be restricting calories and just eat a salad, or I had my special meal that came with the program I was on.  It made me feel awkward and eventually led to me coming up with excuses as to why I couldn’t go out with my friends when they wanted to go out to eat.

  1. Diets create a bad relationship with food.

As a past chronic dieter I developed a very bad relationship with food which is still with me a bit.  I had foods that I considered to be bad and when I indulged in them I really beat myself up about it.  I also became VERY self-conscious about eating in front of other people.  To this day if I’m out with friends and we decide to get something to eat on the spur of the moment I get that anxious feeling and really just want to get away from the situation.  Sometimes I’ll even tell them that I’ve already eaten so I can avoid it.  Something I need to work on 😉

Never Diet Again!

A diet will not solve your weight problems.  What you need is a healthy eating plan that you know you can stick with for the long haul.  You can figure this out with a bit of help from a nutritionist or by doing your own research.  Try a few ideas to see what works for you.  Just remember: it has to be something that provides you with the nutrients your body and mind needs.  It has to be something that’s appropriate for your lifestyle.  Need help?  Comment below 😊

Wholey Fit Daily Sweat! Count Down!

Complete 8 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.

  • 8 Power Jacks
  • 7 Reverse Lunges (each side)
  • 6 Bicycles
  • 5 Pushups
  • 4 1-legged Glute Bridges (4/side)
  • 3 V-Ups
  • 2 Inchworms
  • 1 Burpee

Why You Aren’t Achieving Your Goals

Do you find yourself constantly falling just short of your goals?  You’re not alone!  Let’s talk about some of the reasons why you aren’t achieving your goals and what you can do about it!

Reasons Why You’re Not Achieving Your Goals

  1. Not having clear goals.

You need to have clear goals!  How will you ever know if you’ve reached a goal if you don’t have clear ones?  For instance ‘I wanna lose weight’ is NOT clear so you need to make your goals SMART: Specific, Measurable, Attainable, Realistic, Timely.

  1. Not having a plan.

Okay!  You’ve set your clear goals!  Now how are you going to get there?  You can’t just fly by the seat of your pants.  You need to have a plan to follow so you don’t end up wasting time, or worse yet giving up all together.  If you’re not sure what to do talk to someone who can help you and get the plan that will lead you to success.  Investing a bit of money in a profession is worth it if your goal is important enough to you so don’t be shy about asking for guidance.

  1. Not taking responsibility.

Once you’ve set your goals it’s entirely up to you to go after them because no one can do the work for you.  People can help and guide you, but in the end YOU have to do the WORK.  Make the decision to do the work no matter what so you can change your life!

  1. Listening to negative people.

Something funny happens to some people when they see their friends or loved ones making positive changes in their lives.  They actually feel a bit threatened and maybe a bit jealous so they will say things to discourage you.  You need to be strong enough to shut out the negative talk and stay focused on the big picture.  Focus on what’s best for you and don’t worry about how others feel about it.  You may even inspire some of your naysayers to improve their own lives so stick to your path and know that you may be helping someone 😉

  1. Not believing in yourself.

Your mind is more powerful than you can even imagine and here’s the thing.  Whatever you believe, becomes your reality so if you believe you’ll fail, you will.  Think your life sucks and you’re stuck?  Then it does and you are.  If you believe that you will stop at nothing to reach your goal and that you will be successful, then you will be!  This isn’t to say you just have to believe it and it’ll magically happen.  You have to believe you’ll be successful no matter what and this means you won’t give up when it gets tough and you won’t let yourself doubt your abilities even when things don’t seem to be going your way.  You’ll stay true to what you want in life and you’ll do the battle you need to do to get there.  If your goal is important enough, the battle will be worth it and victory will be yours.

What Are You Waiting For?

Go do it!  Write out your goal and 3 reasons why it’s so important to you.  Set up your plan (get help if you need it) and go get what you want out of life!