Tag Archives: motivation

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)

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!

Unusual Reasons To Workout

You know that working out lowers the risk of heart disease, it helps burn fat, improves your cholesterol profile, keeps blood sugar levels in check and keeps your blood pressure under control.  But do you know all the other great reasons to workout?

For many individuals, these health related reasons don’t provide enough motivation. So here are some other reasons to workout that you may not have realized.

Reasons To Workout

Keeps the brain young. Research shows that exercise improves memory by enlarging the brain’s hippocampus, lowers risk of dementia and stroke, and enhances cognitive skills. Exercise can reverse age-related brain shrinkage and reduce the risk of spontaneous brain bleeding that can occur in the elderly.

Makes it easier to rebound from major surgery. A trained body is less likely to suffer complications from surgery and will recover faster than an out-of-shape body.

Makes you more capable in everyday life. When you have a fit strong body you’re able to move better and handle more physical stress such as moving furniture or climbing stairs.  A weak, stiff body severely limits what you can physically do.

Increases coping abilities. According to research regular exercise may improve mental health by helping your brain cope better with stress.  Exercise actually seems to give the body a chance to practice dealing with stress.  As we all know when you practice something you get better at it and this seems to be the case with our bodies when they experience the physical stress of exercise on a regular basis.

More Reasons To Workout

  • Helps you sleep better
  • Fights off depression and anxiety
  • Has a calming effect
  • Builds self-confidence
  • Lowers odds of having to one day rely upon a walker or cane
  • Helps prevent chronic back pain
  • Can suppress migraine headaches
  • Preserves quality of life by keeping you mobile into your later years

No Excuses!

You can’t deny that a well balance fitness plan improves your quality of life.  Some people say they can’t fit it in but with all the amazing payoffs from putting in just 30-60 minutes a day 3-6 days/week everyone needs to fit it in.  There’s no excuses!  Don’t like the gym?  Go outside for a workout.  Can’t leave the house for a workout?  There are at home programs you can do.  Crazy schedule?  Again, at home workouts can be done any time and if you’re traveling you can take your workouts with you.

A New & Healthy Beginning!

A New Beginning

New Beginnings - whole fitDo you feel ready for a new beginning? Do you feel like you’re really ready to take your health and fitness to the next level? Have you felt this way before but then didn’t follow through? Don’t worry, you’re not alone and that’s why I’m here! My goal is to motivate you to reach your goals!

Why Things Haven’t Worked

It’s time to move forward but in order to move forward you need to look back at why things didn’t work out in the past – you gotta fail forward!

· Impatience. Fitness doesn’t come fast and that’s just a fact. People have a really hard time with that because we live in a society that is used to instant gratification. It doesn’t matter how many infomercials you watch that promise you a 6 pack in 6 weeks, it’s just not going to happen. If you gave up in the past because results didn’t happen fast enough, get ready for a little attitude adjustment! You need to fall in love with the process, celebrate the small changes and just be patient.

· No plan. You have to have a plan. You can’t just say ‘I wanna get fit’ and expect it to just happen. If you don’t have a plan, you won’t start eating healthy, you won’t increase your water intake, you won’t get enough sleep each night and you won’t stick with an exercise routine. Believe me! I’ve had this happen to me and I’ve seen it happen to others. You need to think about how your life is going to look and then make sure you have the tools you need such as healthy food, a reasonable bed time and a workout regime that’s effective and personalized to your goals.

· No Support. You need support! This can be really tough if your partner isn’t on board with you so you may have to look elsewhere for support. This could be a workout buddy, or an online support group, a friend you can talk to every day or a trainer/coach. Without support most people will give up when the going gets tough so make sure you have someone for support – I’m available 😉

Your New Beginning!

Decide you’re going to do this and just jump in! Don’t worry about the past! In fact use that disappointment in your past efforts that failed to fuel your determination to be successful.

Here are some tips to help you out.

1. Don’t over think what you have to do.

This is where patience and courage comes in. Decide what steps you need to take right now to get you closer to your goal and do them. Don’t think beyond right now just do what you need to do to move forward. That could be cleaning out any junk food you have at home and shopping for some healthy food. Or maybe pick out your workout plan and go do your first workout. That first step is what’s going to start the momentum. This is a process and staying consistent to the process is what will guarantee success.

2. Write out your plan.

Write down what foods you’ll be eating and ensure you have access to those foods – do you have a small cooler you can pack your food in to take with you? What workouts you’ll be doing and at what time? How much water are you going to drink? What time will you be going to bed at night so you can get about 7 hours of sleep? You could do this at the beginning of each day or write down your entire week’s plan every Sunday. Do this until your new lifestyle becomes natural and automatic.

3. Make yourself accountable.

If you have nothing in place to hold you accountable chances are you’ll find an excuse to give up. Here’s a cold hard fact: getting fit is not easy. If it were we wouldn’t have an obesity epidemic right now. If it were easy, everyone would be doing it! In order to make sure you succeed this time, set up some accountability. Accountability can come from a few friends who are making a new beginning with you, a fitness instructor/trainer, your social media friends or an online support group.

Motivation comes and goes. We all lose motivation sometimes. The people in your support system will be genuinely interested in how you are doing and will want to help you keep your motivation. They’ll support you 100% and they’ll expect you to tell them how you’re doing. They’re not going to let you quit! They’ll come after you if you start slacking.

Are you ready for this? If you are leave a comment below and if you need me to be your accountability partner let me know and I’ll get in touch with you.