Things To Stop Doing At The Gym!

When a person embarks on their fitness journey they have the best of intentions.  This doesn’t mean that they won’t make mistakes.  Here are some thing to stop doing at the gym.

Things To Stop Doing At The Gym

  1. Endless cardio.

You know that cardio burns calories so it’s tempting to think doing more is better.  This is not the case.  Instead of spending an hour at a moderate pace on a piece of cardio equipment go for 30 minutes of high intensity intervals, or HIIT.  A basic HIIT session could be 30 seconds of hard work followed by 30 seconds of active recovery.  You could split this up among a few different cardio machines or set up a cardio circuit such as burpees, jump squats, side shuffles, step ups – anything that increases your heart rate.

  1. Drinking sugary electrolyte drinks.

For the average workout you won’t need an electrolyte drink.  Doing endurance training for 90 minutes or more or training in extreme heat will make using an electrolyte drink necessary.  If you’re going to the gym for your 30-60 minute, workout you don’t need it.  If you are doing training that requires you to replace electrolytes get a high quality one as opposed to one of the brightly coloured sugar laden ones you find at most stores.

  1. Drinking cheap, sugary protein drinks.

Protein is important for muscle recovery and shakes can be a super convenient way to get that dose of protein but make sure your protein drink is healthy!  Read the ingredients!  Stay away from shakes that have syrup, nectar, any ingredients that end in ‘ose’ or any other added sugar.  Cane sugar is not a healthy alternative – it has the same physiological effect in your body as any processed sugar.  Cane sugar is less processed but it’s still sugar.  Hint: if your protein shake is cheap, there’s a reason.  Invest in a good protein shake.  This is your health!  Never cheap out on your health because without it you’ve got nothing!

  1. Doing the same workout forever.

Your body will adapt to any stress that it’s exposed to over and over again.  This means that after a while, that workout that was getting you great results won’t work as well.  You need to switch things up every 4-8 weeks.  Change up your exercises and/or reps and/or speed of reps and/or amount of weight you’re lifting…..make changes regularly!

  1. Not asking for help and support.

Face it – getting fit and healthy is not easy and it’s not fast.  At the start of any program you’ll feel motivated but motivation starts to fade after a while.  Then what?  Ask your friends and family for support.  Get a workout buddy that will help keep you accountable or join an accountability group on Facebook.  Treat yourself to some sessions with a trainer to learn proper technique.  Hire an online coach to design a program for you.  No matter how great your intentions are, chances are that at some point you’re going to need a little push from someone.

Commit To Your Health & Fitness

Your health is not something to be taken for granted.  Start living a healthy lifestyle now and make good use of your time at the gym.  You’ll be stronger both physically and mentally which is SO worth the time and effort.

Wholey Fit Daily HIIT! Fiver!


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

Increase Reps by 5 for 5 Rounds (Rest for about 1 minute between rounds)

5 Prone Tuck Jumps

5 Stationary Lunges (left then right)

5 Burpees

5 Dead Bugs

Should You Count Macros Or Calories?

Most people who decide they want to lose weight start thinking about calories.  It’s a step in the right direction but in the end, to be successful at losing weight you need to be eating the right foods.  So, should you count macros or calories?

Should You Count Macros Or Calories?

What are macros?  Macros are what your food is made up of: carbohydrates, protein and fat.  1 gram of carbs has 4 calories, 1 gram of protein has 4 calories and 1 gram of fat has 9 calories.  Calories do play a roll in weight loss and gain but they only tell part of the story.

  1. All calories are not created equal.

Calories are a measure of energy that’s contained in the food you eat.  However, how your body uses that energy depends on where it comes from.  For example sugary junk food that has about the same amount of calories as a piece of fruit or some vegetables will have a much different effect on your body.  Your body will either use calories for energy or it’ll store them as fat.  If you’re getting your calories from junk food most of them will be stored as fat.  If you’re getting your calories from natural, whole foods your body will use those calories for energy.  Just like a scale doesn’t tell you what’s muscle weight, water weight or fat weight, calories don’t tell you where the actual energy of the food is coming from.

  1. Different goals require different macro ratios

Someone who wants to pile on some muscle by lifting heavy is going to have different macro nutrient needs than someone who wants to lose fat or train for an endurance sport – they might require the same amount of calories, but their macro needs will be different.  For example, if you were wanting to gain muscle your macros might look something like this: 40% carbs, 30% protein and 30% fat.  If you’re training for a marathon it might look something like this: 60% carbs, 25% protein, 15% fat.  Different training requires different percentages of macros.

  1. Timing matters.

Another thing lacking when you just count calories is timing your nutrients to fit your activity.  It’s important what you eat before and after exercise so you have the most energy and get the most out of your program.  Your pre-workout meal should be anywhere from 30 mins to 2 hours before your workout and should be simple carbs and protein such as some fruit and yogurt.  After your workout you want to eat come complex carbs and protein such as yams and chicken breast.  Your pre-workout meal is meant to be easily digested and give you energy.  Your post workout meal is meant to help your muscles repair the damage done during training.

What You Eat Matters

Just eating a certain number of calories per meal is not going to help you with performance or weight loss/gain.  You need to be eating certain amounts of macronutrients based on your goals and body type.  Start focusing on macros and start getting the results you want!

Wholey Fit Daily HIIT! 5, 10, 15…..

5, 10, 15

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

First round: 5 reps.  Second round: 10 reps.  Third round: 15 reps.


Hip Lifts

Bicycles (1-1)

Plank Jacks

Fast Alt. Reverse Lunges (1-1)

Reverse Crunch

Tricep Dips



Wholey Fit Daily HIIT! Work It!!

Work It!

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

Complete 3 rounds for time 

30 Alt Reverse Lunges (1-2)
30 Side Plank Reach Unders (15/side)
30 Toe Touches
10 Squat Burpees

EMOM 8 MIN (every minute on the minute)
15 Mountain climbers
15 Jumping jacks

4 Rounds 45s each




Glute Bridge

Wholey Fit Daily HIIT! 10, 20, 30, 40, 50….

10 20 30 40 50…..

Do one time – if you have more energy add more sets increasing by 10 reps each set.

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

10 Pushups

10 Jumping Jacks

10 Alt Lateral Lunges (1-2)


Rest for 30 Seconds

20 Pushups

20 Jumping Jacks

20 Alt Lateral Lunges (1-2)


Rest for 30 Seconds

30 Pushups

30 Jumping Jacks

30 Alt Lateral Lunges (1-2)


Rest for 30 Seconds

40 Pushups

40 Jumping Jacks

40 Alt Lateral Lunges (1-2)


Rest for 30 Seconds

50 Pushups

50 Jumping Jacks

50 Alt Lateral Lunges (1-2)

Wholey Fit Daily HIIT! Legs & Cardio!

Legs & Cardio!
Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done.
Repeat 3x (60s, 45s, 30s)
Suicide Tap Down
Alternating Side Lunges
Alternating Reverse lunges
Squat Jump Touch Down
Curtsey Lunge to Wide Squat (left)
Curtsey Lunge to Wide Squat (right)

Why You Self-Doubt And How To Overcome It

I think it’s safe to say that we all experience self-doubt now and then.  If you let it get to you it can be crippling and can hold you back from your true potential.  Let’s look at why you self-doubt and how to overcome it.

Why You Self-Doubt And How To Overcome It

  1. Past experience.

Quite often people let past failures keep them stuck.  Don’t look at past failures as a bad thing look at them as learning experiences.  Failing is a great learning tool and if you’ve failed in the past you can be guaranteed that you are smarter for it today.

What to do: Think about your past failure and write down what you learned from that.  Use that information to help you take a different approach to achieve your goal.  Once you’ve figured out the lesson, let any negative feelings regarding that past failure go.  Focus on what you now know you need to do and if you fail again it just means you’ve learned even more.

  1. Lacking all the skills.

When you decide to try something new there’s a very good chance that you don’t have all the needed skills.  It can be tempting to run from a challenge when you know you don’t yet possess all the necessary skills.

What to do: No one can know everything about everything.  Start with the skills you already have and be open to learning more skills as you go along or enlist the help of someone who does have those skills.  New skills can always be learned when you need them.

  1. Someone else’s voice in your head.

There will be people out there that will feed your self-doubt.  They might mean well in that they want to protect you from getting hurt, or they might just be projecting their own personal self-doubt onto you.

What to do: You can listen to what your naysayers have to say but don’t let it change your path.  Listen to what they have to say, figure out if any of the information is helpful to you and if it’s not shut it out.  Never let someone make a decision for you.  Their doubt in your abilities is most likely tied more to their own self-doubt and has nothing to do with you at all.  If you have a goal go for it and you’ll find ways around the obstacles that come your way.

  1. Your voice in your head.

This is a tough one to overcome because it’s really hard to ignore that voice in your head.  If you let it that voice will talk you out of anything and will keep you tied down in a mediocre life.

What to do: Catch yourself when you start thinking negatively and say STOP.  Say it out loud if you like, for more effect.  Just make sure it’s when you’re by yourself 😉 Keep this in mind: everyone has self-doubts that are fueled by that voice in their head.  People who have achieved the greatest success have had to deal with that voice.  When you hear it, shut it down and focus on one thing you can do right now that will move you toward your goal.  Accomplishing a task that moves you closer to your goal, no matter how small, will shut that voice up instantly.  Watch out though because the voice will return.

  1. Fear of not being able to follow through.

When it comes to lofty goals it’s normal to wonder if you’ll be able to stick to it for the long haul.  You realize it’s going to be a lot of work and you start doubting your ability to stay focused.

What to do: Trust yourself.  Make sure your goal is truly important to you, quit overthinking it and jump in.  Yes, it’s going to be a lot of work and yes, you’re going to have to be able to stick to it and follow through.  If your goal is important enough to you, you’ll find a way to stick to the plan no matter what.  In fact, you will absolutely be amazed by what you’ll be willing to do and how hard you’ll be willing to work. 

End Self-Doubt

Self-doubt will always be lurking but that doesn’t mean you have to give into it.  Self-doubt is a bit of a protective mechanism to help keep you safe from discomfort but it’s also crippling and will keep you stuck.  When it pops up see it as a sign that you’re on the right path to improving your life and living in a purposeful and meaningful way.  You’ve got this!!!!

Plan Your Fitness Routine Around Your Hormonal Cycle!

We women are all too familiar with how our hormonal cycle affects our training.  During the typical 28 day cycle there’ll be days where you feel strong and energetic and other days where you just want to sit on the couch in your sweats and eat stuff.  Why not plan your fitness routine around your hormonal cycle?

How To Plan Your Fitness Routine Around Your Hormonal Cycle

First, let’s look at the typical 28-day cycle (for some of us it might be more like 25 days or over 31 days).

  1. The follicular phase is from day 0-14. During this phase, you have a higher than normal tolerance for pain as well as a greater force generation capacity.
  2. The ovulation phase is around day 14. Your relative strength capacity will remain high and you’ll still have that greater ability to generate force.
  3. The luteal phase lasts from day 15-28. During this phase, your body experiences higher than normal temperatures which means your cardio output could be altered.  You’ll be less efficient during exercise in this phase and fatigue will set in sooner than normal.
  4. Menstruation.  During this phase water retention and PMS symptoms subside

Now, let’s look at what you should be doing during each phase.

  1. During the follicular phase, you should be focusing on training progress. You’re stronger during this time so take advantage of that!  During this phase, your body tends to use more carbohydrates as a fuel source.  This means that you can train more intensely.  This is a great time to do some power training which relies on using stored glycogen for quick energy.  This is where you can train through the (good) pain!
  2. During the ovulation phase, your strength is still high and is a great time to attempt personal records! Unfortunately, this is also a time where you’re more susceptible to injury so train smart.  During this phase, estrogen levels are higher which can interfere with collagen synthesis and neuromuscular control.  Risk for ACL injury is at it’s highest during ovulation.  So go ahead and train hard, just make sure you’re doing it with proper form and lots of focus.
  3. During the luteal phase, you’ll retain more water and you won’t be able to participate as comfortably in activities that are more intense. This is a good time to opt for low impact activities such as yoga.  During this time your body tends to rely more on fat for energy so doing low impact activities and moderate levels of weight training would be wise.  Low to moderate activity promotes fat utilization over glucose utilization.
  4. During menstruation, you can start doing higher intensity activities and heavier strength training as your body starts to transition back into the follicular phase. This is also a good time to increase your carb intake a bit since your body is now ready for intense exercise that utilizes glycogen.

Work With Your Cycle

If your cycle is quite regular use this to your advantage.  Use the info above to make the most out of each phase.  If you’re irregular it can be a bit more tricky but not impossible.  Keep a diary of your cycle and use that information to your advantage!  Don’t fight your cycle, work with it!