Top 10 Lies (that you tell yourself) That Keep You From Going To The Gym

Let’s just be honest here.  Working out causes discomfort and for the most part people like to avoid discomfort.  Here’s the thing though.  A small amount of discomfort is SO worth the benefits of working out.

Here are the top 5 lies that you’ve probably told yourself that has kept you from going to the gym:

  1. I have no time.

Come on!  There are 24 hours in a day.  Are you really trying to convince yourself that within that 24 hours it’s impossible for you to dedicate just 1 hour (or less) a day to improve your health?  Try getting up just a bit earlier and fit in a quick workout before work.  You’ll be more energetic, more productive and take less sick days (it’s been proven!)

How about getting in a 20-30 minute workout on your lunch hour?  Or make a deal with yourself that before you can go home after work you have to hit the gym first.  There are ways to fit in daily physical activity.  Don’t over think it, just get your butt moving!

  1. Working out is boring.

Working out is not boring if you find the right kind of workout for your personality.  Are you competitive?  Try Cross Fit.  Are you motivated when with other people?  Join a group fitness class.  Like sports?  Join a league.

And really, does everything you do have to be super exciting?  If you still think working out is boring, think about your long term health and how it will affect you and your loved ones and suck it up!

  1. I’m too out of shape.

Ummmm….the gym is meant to get you in shape.  I totally understand feeling self-conscious but if someone is judging you when you’re doing something to help improve your life that’s their problem.   I love that quote – what other people think of you is none or your business.  You’d probably by shocked that most people at your gym are way to focused on themselves and don’t even notice you.  And even if they do notice you and have an opinion that opinion will not change your life in the way that adopting a healthy lifestyle will.

  1. It’s too expensive.

Working out does not have to be expensive.  There are gyms that will cost about a dollar a day.  You can’t spare a dollar?  Think about the things you spend your money on.  Are you buying take out coffee?  Drop that habit and start making coffee at home and you’ll have paid for about a week at a gym.  Still think you can’t afford it?  Don’t join a gym.  Go outside!  You can go for a run and on the way stop and do some pushups, squats, lunges, dips….if you need more ideas contact me and I’ll share my bootcamp workouts with you.

Another option is to YouTube workout videos that you can do at home.  There are lots here.

5. Not motivated enough.

If you tell yourself you’re not motivated that you won’t be.  Whatever you think will become your reality.  Being unmotivated is a decision that you make.  If you need something to get you started maybe sign up for an event.  Or google inspirational quotes.

People are motivated by things that they really want.  All you need is a goal that resonates deeply with you.  Maybe it’s to be able to move without pain, or to live to see your grandchildren grow up, or to not be a burden on your loved ones as you age, or to participate in something you’ve always wanted to try.  Motivation will not just appear on its own!  You have to find it and then light a fire underneath yourself!

No More Lies!

Time to cut out the lies and do something that will improve your health and quality of living.  It’s your responsibility to look after your body.  And really, when you think about it an hour a day is nothing when it means that you’ll live a fuller, richer life.

Wholey Fit Daily HIIT! Leg Day!

Leg Day! 

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

Complete 1-3 Rounds! 

1 minute Tire Runs 

50 Lunges (left then right) 

1 minute Tire Runs 

40 Lunges (left then right) 

1 minute Tire Runs 

30 Lunges (left then right) 

1 minute Mountain Climbers 

Wholey Fit Daily Sweat! Challenge Yourself!

Challenge Yourself!!!

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

Challenge Ladder (repeat as many times as you like)
70 Pulsing Squats
60 Mountain Climbers (1-2)
50 Pulsing Glute Bridges
40 Tricep Dips
30 Plyo Lunges (1-2)
20 Side Lunges (1-2)
10 Dive-bombers OR 1 min. Plank

Wholey Fit Daily Sweat! 20/30!


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

 3 Rounds

20 1-Legged Deadlift (10/side)

30 V-Sit with a twist (1-1)

20 Cross-Overs (10/side)

30 1-Legged Glute Bridges (15/side)

20 Side Plank Reach Under (10/side)

45 sec. High Knees (out out in in)

Wholey Fit Daily Sweat! Just 2 More!

Just 2 More!!

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

10 Burpees

12 Dead Bugs 1-1

14 Reverse Lunges 1-1

16 Bicycle Crunches

18 High Knees 1-1

20 Side To Side Squats 1-1

How To Get Back To Your Workout Routine!

It happens to the best of us!  You suddenly realize that you haven’t worked out in ages and you’re not feeling as good as you used to.  You want to get back into your routine but you’re struggling to get started.  I’ve got some tips tips on how to get back to your workout routine.

Get Back To Your Workout Routine With These Easy Steps

You can’t deny that working out just makes you feel better.  That rush of endorphins is addictive.  So why is it so easy to fall out of your routine?  Why is it so hard to get started again?  The thing about exercise is that it creates some discomfort while you’re doing it and generally most people like to avoid discomfort.  But think about all the amazing things that working out does for you.  The endorphin rush, the confidence you feel when your body is in shape, less body aches and better energy!

Here are some tips to get you back into the game!

  1. Commit to a 30 day challenge.

Whether it’s an organized challenge or just one you set out for yourself, commit to 30 days.  By committing to a set amount of time you eliminate the fear of a long term commitment but quite often, after 30 days, your new routine has become a habit that you don’t want to give up.

  1. Sign up for classes at a boutique studio.

Instead of paying a monthly fee at a gym and maybe, or maybe not, showing up for your workouts pre-commit to classes at your favourite studio.  When you know that you’re paying for a particular class whether you show up or not, chances are you’re going to show up.  Also when you’re doing a class in a small boutique studio you know everyone will notice if you skip out early so you’re more likely to stay for the whole workout.

  1. Write down how you feel after your workout.

Get yourself to that first workout and then right after write down how great you feel.  Include a lot of detail as if you were trying to sell it to someone.  The next time you’re having a problem with motivating yourself to go to your workout, read your notes.  Most likely this will be enough motivation to get you out the door.

  1. Find an instructor you love.

If you love your instructor you’re going to be more excited about getting to your workout.  Find someone who teaches an awesome class and motivates you the way you like to be motivated.  Like to be yelled at?  Find an instructor who teaches like that.  Maybe you like an instructor who gently encourages you.  Or maybe you like an instructor with great taste in music.  Or maybe you just like a bit of eye candy.  Whatever works for you, there’s an instructor out there who will fit the bill 😊

  1. Reward yourself.

We all love rewards so why not use this as motivation.  You could reward yourself with new workout gear, or by starting an after class coffee ritual with your fellow workout buddies.  By associating something you enjoy with your workout you’ll be less likely to skip the workout.

  1. Recruit friends.

Find some friends who also want to workout and make a pact to commit to working out together.  As human beings we typically don’t like to let other people down so if you have buddies who are expecting you you’ll be less likely to skip out.

You Can Do It!

It’s hard to get back into a fitness routine, especially if it’s been a while but you can absolutely do it!  Think of the benefits and how great you’re going to feel (and look) and get your butt back into it!

5 Steps To Get Your Motivation Back

Did you start this year strong with some great goals that you were super excited about?  Are you finding that you’re not feeling that same excitement anymore?  Don’t worry because this happens to most people.  I’m going to give you some tips on how to get your motivation back!

Get Inspiration

Find someone who inspires you and gets you excited about your goals.   Maybe it’s someone who’s already accomplished what you hope to accomplish.  Or it might be someone who’s just as passionate about what you’re passionate about.  If they have a blog or book you can read, read it, or better yet see them in person.  When you talk to people who are passionate about what they do you can’t help but get excited by their energy and enthusiasm.  When I want inspiration I connect with the amazing ladies on my team.  Every week after our video chats I feel super excited to push myself to the next level.

Break It into Smaller Tasks

It’s natural to feel demotivated when the goal looks like a mountain and you’re not sure you can conquer the whole mountain. This is where you need to take a step back and figure out what single thing you need to do right now to get you closer to your goal.  Pick one thing and do it without thinking about the end result you’re after.  Be in the moment and fall back in love with the process of working towards your dreams.

Use Your Past Memories of Success to Motivate Yourself

Reminiscing about your past achievements can work wonders to get your motivation back.   It reminds you that you can do what you set out to do.  Think about a time when you were struggling and were able to conquer your struggles to get to where you wanted to be.  This will help you to feel confident that you can achieve anything you want to.

Commit Publicly

Share your goals and plans with your family, friends and social media buddies.  When you announce to the people who are important to you that you’re going to do something it lights a spark inside of you.  By nature people don’t want to let their peers down.  When you know people are watching you’ll be motivated to perform.

Challenge Yourself

Challenge acts as a fuel to motivation. If you’ve been doing the same thing for a while now, it’s time to take it to the next level.  If you’ve been working on your fitness, sign up for an event that scares you a bit.  Just the act of signing up will get your adrenalin going and by having a date to shoot for you’ll be forced to make a plan and stick to it!

Feeling Motivated Now?

Many people lose their motivation as the initial excitement of something new wears off.  Don’t let this momentary loss of motivation throw you off course.  You started what you started for a reason and that reason resonates deep with you.  Don’t disappoint yourself!  Reignite your motivation and if you can’t, contact me so I can help you!