Wholey Fit Daily Sweat! Build It!

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

10, 20, 30, 40……

10 Squat Jumps
10 Jumping Jacks
10 Alt Lateral Lunges

Rest for 30 Seconds
20 Squat Jumps
20 Jumping Jacks
20 Alt Lateral Lunges

Rest for 30 Seconds
30 Squat Jumps
30 Jumping Jacks
30 Alt Lateral Lunges

Rest for 30 Seconds
40 Squat Jumps
40 Jumping Jacks
40 Alt Lateral Lunges……

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.


How To Increase Your Chances For Fitness Success!

The Quest For Fitness Success

We all want fitness success!  So why do so many people fail? I think most of us can relate to this scenario: you’ve decided to get fit and healthy. You’ve got a plan for your workouts and for meal prep. You’re totally gung ho and ready to go!

It starts off great – you’re making it to your workouts, you’re meal prepping every Sunday, you’re drinking tons of water and you’re feeling GREAT! Then one day it happens. You don’t really feel like working out so you decide to skip just this one day. Since you skipped your workout you tell yourself it’s okay to treat yourself to a sugary treat….just this once. All of a sudden you find yourself coming up with great excuses that totally justify not doing your workout and for eating unhealthy food.   Then you find yourself feeling sluggish, disappointed and not motivated enough to get back on your healthy plan.

What happened? What happened is your motivation faded which is perfectly normal and you didn’t have anyone to hold you accountable so it was really easy to give in to your lack of motivation. This happens to A LOT of people.

How To Avoid Fitness Failure

People underestimate how important support is when deciding to adopt a healthy lifestyle, or make any major changes really. Humans are social beings. We need support from others especially when we’re doing work. Did you know that a study showed that couples who went to the gym separately had a 43% dropout rate over the course of a year. Couple who went together, regardless of whether they did the same workout or not, only had a 6.3% dropout rate!  My clients who are most successful with their fitness are the ones who have friends for support. It can be friends that they meet for workouts, or even friends online who they check in with every day to share successes, struggles, ideas and inspiration. When you know that someone genuinely cares about how you’re doing with your fitness it all of a sudden becomes almost impossible to quit.

Workout Buddy Or Support Group?


If you have a buddy to workout with make sure they’re the right fit. If your buddy is always complaining about the workout or always coming up with excuses not to exercise and eat right this could completely sabotage your efforts. Having the same sort of fitness goals really helps so that your workouts make sense for both of your goals. If your friend is trying to bulk up and you’re trying to lose weight it can be difficult to agree on what sort of workouts you should be focusing on.

Group support:

But what if your friends aren’t into fitness and you can’t talk them into it? That’s when you need to find group support. This can be a group of your friends who can all workout at the same time.  Or the familiar faces in your group fitness class. Or an online group of like-minded people who are looking for some motivation – there is definitely strength in numbers!

It can be difficult to co-ordinate the schedules of a group of people. I suggest getting to know the regulars in your favourite group fitness class or join an online group.

Online group support:

An online support group is THE most flexible way to be able to be a part of a large group of people who share your goals and busy lifestyle. With online groups, you check in every day to let everyone know how you’re doing and to get motivation and ideas. This means you don’t have to worry about having to be at the gym at a certain time for your workout. You can do your workout whenever it fits with your schedule and you can even have a program that you do at home. Even though you might think that it won’t be as motivating if you’re not physically with these people you’ll be surprised how important it becomes to you to stay connected with your group and let them know when you’re doing well and also let them know when you need someone to lean on.

Typically, these groups have people in them from all over the country in different time zones.  This means that you can literally have a conversation any day at any time with someone. I’ve seen HUGE success with these groups.

Your Fitness Success

Sticking to a fitness and healthy eating plan can be tough.  Trying to do it on your own can be lonely. If you really want to be successful and your frustrated by all the times you’ve started and then stopped a fitness plan find yourself a buddy or group and watch your life change!