Wholey Fit Daily Sweat! Work That Butt!

Work That Butt!


Round 1: 1 min each.  Round 2: 45 sec each.  Round 3: 30 sec each.  Rest for 2-3 mins then do each for 30 seconds, then 45 seconds then 1 minute.

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

  • Plyo Lunges
  • Pulse Leg Back (left)
  • Plyo Lunges Pulse Leg Back (right)
  • Froggy Jumps
  • Pulse Side Leg (left)
  • Froggy Jumps
  • Pulse Side Leg (right)

Wholey Fit Daily Sweat!

Ladder 10 – 1

Descending 10 to 1 Ladder
Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done.

•    Reverse Lunge (each leg)
•    Pushup
•    Bicycles (1-1)
•    Dips
•    Froggy Jumps


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.

Interesting Health Facts!

Why You Need To Be Consistent

Anything that I’ve ever been successful with I’ve been consistent with.  When I first decided I wanted to lose weight I would workout and eat properly for a few days or weeks and then go off the plan.  I was not successful at losing weight when I first started.  When I became consistent with my efforts I reached my goal.  This is why you need to be consistent.  The only way to reach your goals is to be consistent with your efforts.

Fall In Love With The Process

We all have goals.  Some are huge goals some not so huge but we all have stuff we want in our life.  It’s tempting to just focus on the prize but the only thing that will get you to your ultimate goal is the day to day process.  You have to put in the work every day, not just some days.  The great thing about consistency is that when you’re consistent with something you will at some point fail at what you’re trying to do and this failure is a valuable learning lesson.  When you’re consistent and then fail it’s super easy to figure out what’s not working.  The key is to reevaluate, tweak the process and continue on your journey.

What Happens When You’re Consistent

You create momentum:  If you’re consistent at anything it will propel you to the end result.  Want to lose weight?  Eat healthy and exercise regularly.  Want to create a blog?  Make content for that blog regularly.  Decide how much time you can commit to your goal and then stick to it!

You become more credible: 

Have you ever had a flakey friend who always swears they’re going to get in shape, starts working out and eating healthy for a week and then stops?  When that friend tells you ‘this time I’m going to do it’ do you really believe them?  When you’re inconsistent with your efforts people tend to not take you seriously.

It makes life easier: 

When you do something on a regular basis it’s actually eaiser to sustain that habit than if you only do it once it a while.  When you do it regularly it soon becomes automatic and you become very good at it.

It’ll take you further:

When you create healthy rituals you’ll go from having a desire, to achieving a goal.

You’ll get what you want but you have to be patient: 

If you put in a bit of time every day doing something that gets you closer to your goal it will pay off.  You have to be patient though.  You won’t see instant results, but every day that you put in that effort is leading to something.  Most often the daily effort relatively easy to do but it’s also easy not to do.  The thing with consistent effort is that when you do it nothing amazing happens right away and if you skip it nothing devastating happens either.  But you have to look at the long-term picture.  Think about a year from now.  If you were to eat healthy and exercise 6 days/week for a year what would the end result be?  A strong healthy body that you feel really great about.  What if you did nothing for a year?  The result would be no change, or worse-case scenario disease.  Neither of these things happen overnight but they will happen.  The choice is yours as to what your outcome will be.

If you need a good book to read on this topic, check out the Compound Effect

Day To Day

The day to day practice of being consistent may not be super exciting but remember what you’re working towards.  Decide what you want and decide that the alternative is not an option.  Get consistent and then get ready for great things!

Weekend Warrior Workout! EMOM!

Every Minute On the Minute!

Set your timer for 10 mins.  Each minute you need to perform 15 mountain climbers and 5 burpees.  If you finish before the minute is up you get a break.  If you don’t you keep going 🙂  Just make sure you have proper form.  If your form starts to fall apart pause the timer and take a break.  My favourite timer is GymBoss!

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

How To Change Your Life In 3 Easy Steps :)

Change Is Scary!

Most people at one time or another want to make changes in their life. It could be a fitness goal, a relationship goal, a business goal – could be anything. No matter what you want to change there’s usually quite a bit of apprehension when you start thinking about change.

What To Do??

If you really want to change your life you need to have the right mindset. Here are 3 beliefs you need to have in order to get your mind right!

1 Believe that something MUST change.

I’ll use the examples above. Fitness Goal: Do you want to get in shape because you think it would be nice or because your health is at risk or your joints hurt too much to stay the way you are? Relationship Goal: Do you want to make changes in your relationship because of a couple of minor issues or because you know your relationship is going to end if you don’t do something about it right now? Business Goal: Do you want to change something in your business because you think it could be a good idea or because if you don’t make that change your business will fail? You have to absolutely believe that if you don’t make the change the consequences will be FAR worse than the discomfort you might experience as you start to take steps toward your goal.

2 Believe that you and ONLY YOU can change it.

You have to take full responsibility for the changes you want to make. You can’t rely on someone else to make the change for you. Make this change your personal mission. If you’re relying on someone else to do it then maybe you don’t really want it as much as you thought. Let’s look at our examples above again. Fitness Goal: if you want to get healthy you have to exercise and eat healthy. No one can do that for you. Relationship Goal: maybe you feel that you and your partner aren’t communicating enough. You have to step up and communicate that to your partner – they might not even be aware that there’s any problem at all. Business Goal: if you want to take your business to the next level you have to decide what steps you need to take and take those steps – no one is going to do that for you unless they get a part of your business.

3 You HAVE to believe that you CAN change.

You can do amazing things when you set your mind to it. People are motivated by two things: to avoid pain and to get pleasure. If you want to change a behavior pattern all you have to do is associate pain with the behavior pattern that’s keeping you stuck and associate pleasure with the behavior pattern that will get you unstuck. Let’s look at a fitness goal. Let’s say your fitness goal is to get healthy so you can keep up with your kids and right now you’re eating a lot of junk food and not exercising. In your mind eating junk food equals pleasure and exercising equals pain. All you have to do is swap that thinking! Think about all the things you dislike about not being able to keep up with your kids and being unhealthy and attach those bad feelings to eating junk food. Then think about all the pleasure that being strong and fit brings and attach those feelings to exercise. Same thing with our other examples. Attach your unhappiness to the behavior that’s keeping you stuck and attach happiness to the changes you’ll need to make to get you to your goal.

You’ve Totally Got This!

You have within you everything you need to make any change you want in your life. Decide what you want and go get it!