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How To Be Consistent With Workouts No Matter Busy Your Life Is · Fit Womens Weekly Podcast

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(Transcribed by TurboScribe.ai. Go Unlimited to remove this message.) What's up, guys?
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Welcome to a brand new episode of the
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Fitments Weekly Podcast.
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How's life?
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How's everything going?
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How's your training going?
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And the question is, are you being consistent
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when it comes to your workout routines?
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That's what we're going to chitchat about today.
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And don't worry, I'm going to give you
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all the solutions so that if you have
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an issue with consistency when it comes to
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your training, we're going to solve that right
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here today in this short episode.
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But if this is your first time tuning
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in, make sure that you subscribe to the
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podcast I put out new episodes every single
0:31
week and having you hit that subscribe button
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really does help grow this podcast and get
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it in front of more people that are
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like us.
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Our community is amazing and I want to
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continue to grow it and surround ourselves with
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other like-minded women that want to get
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strong, want to be better from one day
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to the next, want to continue learning and
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want to continue to be a better version
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of themselves as they get older.
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I know that's my ultimate goal is every
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single day to wake up and go, what
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can I do differently today to make me
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a better person than what I was yesterday?
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And part of that is obviously taking care
1:03
of ourselves mentally and physically.
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So real quick, I like to start these
1:08
episodes of just kind of catching up a
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little bit.
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And so for us, this has been a
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very big week.
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I am recording this on Tuesday, but yesterday
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was our first day in our brand new
1:18
training studio, which is really exciting.
1:20
I've been running out of garage space for
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the past year for filming all of our
1:24
filaments, weekly live workouts, and all of my
1:26
content.
1:27
And that's been great.
1:28
However, that particular space is being sold off.
1:30
So I had to find a new space
1:31
and we moved in yesterday.
1:34
It's an indoor space, air condition, heating during
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the winter.
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That's been fantastic.
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Most people are like, aren't you excited to
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have air condition?
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I actually love working out in the heat.
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That doesn't bother me.
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The heat and the humidity, yes, it is
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hard, but I actually like that feeling.
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It's the cold.
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Last winter, we had a very frigid cold
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compared to what we're used to here in
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South Carolina.
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And so I'm really looking forward to being
2:00
in a space during the wintertime.
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And then on top of that, I have
2:05
also surrounded myself, surrounded myself, just one with
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puppies.
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The garage space that I was at, there
2:12
was a dog, but the dog didn't really
2:14
like me.
2:15
And I have some more stories with that
2:17
that I might release later on, but it
2:20
was a good situation for me to get
2:22
out of.
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It was a very unfriendly dog towards me.
2:25
And so this particular place y'all has
2:28
two Vislas and they are just the most
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adorable dog ever.
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I understand why they have the nickname of
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being such a Velcro dog, but these are
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the sweetest dogs.
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And as a dog person who has not
2:40
actually owned one since 2000 or 2019, that's
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when my puppy Zoe, she was not a
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puppy.
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She was 16 years old, passed away.
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But having sweet dogs back in my life
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that I get to play with and hang
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out every day has been such an amazing
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mental boost for me.
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Pets really do help with stress relief.
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So it's so funny how much a dog
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can help you just mentally.
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So surround yourself with pets.
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I love my cat.
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Don't get me wrong, but there's just something
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about playing fetch and cuddling and chasing a
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dog around that was just so good for
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my soul yesterday.
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And I'm really excited to go back and
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play with puppies again today.
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It's an extra added bonus.
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And then on top of that, the other
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great thing that has happened with our business
3:28
life is that we finally got to launch
3:30
a project that we've been working on for
3:32
the past six months.
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It is called Ignite 30.
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This is a one-time program.
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It is not a membership.
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It's you buy it, you get it for
3:39
life.
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And there's actually two different training plans that
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come with it.
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But I'll talk more about that in a
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second.
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It's just been really cool to see all
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of our plans and these goals come together
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to create this project.
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It really came together because women were coming
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to me saying, I know I need to
3:56
work out, but I just can't be consistent.
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Or can you do a program where you're
4:01
telling me what to do every single day
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to motivate me?
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And at the end of the day, I
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can't motivate anyone to do anything.
4:07
I can only inspire people to get up
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and get moving.
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But I can give you all of the
4:11
tools that I have where if you don't
4:14
follow through with the plan, it's all on
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you and the excuses that you're making in
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your head, which a lot of times that's
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very natural, right?
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We're human.
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We try to make up excuses.
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So that's what I wanted today's episode to
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be about is how to be consistent when
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everything in your life is telling you not
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to be consistent.
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First off, I do want to stress that
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this episode is not for someone.
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If you are normally rocking your workouts out
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on a consistent basis and all of a
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sudden, one random week you go on vacation
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or your workload gets doubled and you can't
4:47
fit in your workouts.
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That happens, right?
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Having a random week here and there where
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you get thrown off of your schedule, that's
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natural.
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You just do the best that you can
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and then you get back right back to
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your normal cycle, your normal training routine the
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following week.
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This particular episode are for the ladies or
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is for the ladies that no matter what
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you start on Monday going this week.
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I'm going to crush my workouts and then
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life gets in the way and you're not
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able to get in everything that you want
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to.
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And then the following week you say the
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same thing last week didn't go as planned
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this week.
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I'm really going to try to make things
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happen.
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And it's this on again off again workout
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cycle.
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That's so frustrating and keeps you from getting
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the results that you want.
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So what can you do to actually start
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building a consistent workout routine?
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Well, first off stop trying to chase perfection
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when it comes to your workouts.
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I know everyone would love to have 60
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minutes to be able to work out.
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And a lot of times we get it
5:44
in our head where if we don't have
5:46
this allotted time, you can do nothing at
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all, right?
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If you can't have the perfect workout, you
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just can't work out that day.
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Or if you get stuck in traffic and
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all of a sudden you miss the workout
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class that you're trying to get to or
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you can't make it to the gym, then
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you think if I can't make it to
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the gym or if I can't make it
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to this particular workout class, then I can't
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do anything today and I'll try to do
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it tomorrow.
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But the problem is most of us have
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this workout routine already set into place where
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if you're working out Monday, Wednesday, Friday and
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you can't work out on Monday, then Tuesday
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is probably not going to happen for most
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people because that day is already planned out.
6:22
And so trying to move your schedule from
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one day to the next just makes it
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so it's like, okay, well, Wednesday, I guess
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I'll try again.
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And so then if Wednesday happens, then you
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haven't worked out Wednesday and now you're hoping
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that Friday is going to make things happen
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because obviously your Thursday is already set and
6:38
you can't do that either.
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So what I want you to do is
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just get around this idea that you're chasing
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perfection when it comes up to the perfect
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workout routine.
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There are things that you can do.
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And so if you can't work out for
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60 minutes, can you work out for 30
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minutes?
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If you can't get to the gym to
6:55
work out, what can you do at home
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that still makes you feel something?
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Sometimes it's not about having a training plan
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to follow.
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Sometimes it's strictly about trying to stay consistent
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with your workouts.
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If you are chasing a specific goal, then
7:11
it is absolutely imperative that you have a
7:15
training plan, that you know what you're supposed
7:16
to be doing from one day to the
7:19
next.
7:19
Otherwise, if you're just going in, it's great
7:21
for maintaining your fitness, but you're not actually
7:23
building anything, right?
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Because you're not working on a specific skill
7:27
or specific training plan, which takes me to
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my next tip for you is to have
7:33
a backup plan.
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If you know what your training plan is
7:36
supposed to be ahead of time, which you
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should, again, if you're trying to build fitness,
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then your day gets crazy away from you.
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And you go, well, I have this 60
7:46
minute training plan that I'm supposed to do.
7:47
I'm supposed to be doing three sets of
7:49
10 squats and three sets of 10 deadlifts,
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whatever the case is, right?
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But you're not able to do that.
7:56
You already know you're not going to have
7:58
time for that.
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So have a backup plan in order so
8:01
that when that happens, you can look at
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it and go, okay, well, I can't do
8:04
this full workout, but here's what I'm going
8:06
to do instead.
8:07
I'm going to make it the 60 minute
8:09
workout a 30 minute workout.
8:11
So I'm going to target the most important
8:13
exercises.
8:14
So let's say it's leg day.
8:16
You want to make sure that you're getting
8:17
those big compound exercises done and not focusing
8:20
as much on accessory work.
8:22
So if you're supposed to do three sets
8:23
of 10 squats and three sets of 10
8:26
deadlifts, you are going to focus.
8:29
You're going to do a quick warm up,
8:30
and then you're going to get in and
8:31
you're going to get just those six sets
8:33
of exercises done, and then you can get
8:36
on with your day.
8:37
But those are the ones that are imperative
8:39
to whatever it is that you're trying to
8:40
improve, right?
8:41
If you're trying to build leg strength, if
8:43
you're trying to, if you're in a hypertrophy
8:44
phase, those are the exercises that you want
8:47
to do.
8:47
And then when you walk out and you
8:48
go, okay, maybe I didn't get my calf
8:50
raises and my plyometrics exercises done.
8:54
You're jumping exercises done.
8:55
But I got those big compounded exercises done
8:58
when I didn't think I'd be able to
8:59
do anything.
9:00
And that is a win.
9:02
So have a backup plan set to the
9:04
schedule that you do have.
9:07
And then the next tip is, if you
9:09
don't have someone to do this, if you
9:11
don't have someone creating this training plan, or
9:14
you don't have this training plan set in
9:16
motion, find a way to get a training
9:19
plan set.
9:20
So whether you are using a trainer or
9:23
you yourself are sitting down on a Sunday
9:25
and planning it all out, it's going to
9:27
make it a lot more doable so that
9:28
when life does get in the way, it's
9:30
easy for you to look because it's already
9:32
planned out to say, okay, I can't do
9:34
this full structure, but what can I do
9:37
instead?
9:37
And I'm going to talk more about this
9:39
here in just a second as well.
9:40
And then finally, little things add up in
9:45
my training programs.
9:47
I do what are called fit quickies, whether
9:49
it is an exercise or movement just throughout
9:53
the day.
9:53
These are small things that add up that
9:56
can have a really big impact.
9:57
So for example, if you're trying to build
9:59
upper body strength and you're in a crazy
10:01
busy time of life right now, what if
10:03
you did a hundred pushups throughout the day?
10:06
Studies show that breaking up your exercises throughout
10:08
the day is just as beneficial, sometimes even
10:11
more beneficial because your muscles aren't fatiguing as
10:14
quickly because you're having longer rest periods between
10:17
your sets, that you can break up those
10:19
exercises throughout the day and you will still
10:21
get results.
10:22
So if you want to get better with
10:24
your upper body strength, think about doing 100
10:26
pushups a day.
10:27
Do 20 in the morning, 20 before you
10:30
leave for work, 20 after lunch, 20 when
10:34
you get home from work and then 20
10:36
before you go to bed at night, right?
10:38
I think that was 100 if I added
10:39
that up in my head correctly.
10:41
Or if you want to get better at
10:42
lower body, you're like, I really want to
10:44
focus on my glutes.
10:46
So even this is on top of your
10:49
exercise days too on your exercise days.
10:51
What if you did 200 walking lunges every
10:53
single day, right?
10:54
It's going to start off really hard at
10:56
first, but it gets easier as you go
10:58
through.
10:58
And that way, even on the days that
11:00
you can't hit up the gym or you
11:02
can't fit in a workout, you are doing
11:04
these little fit quickies that add up over
11:08
time.
11:08
So if you're doing 100 pushups a day
11:10
at the end of the week, that's 700
11:12
pushups that you would not have done otherwise.
11:15
What can that do for your fitness and
11:16
your overall results?
11:17
Well, it can actually do a lot.
11:19
So think about maybe adding some fit quickies
11:22
to your day.
11:23
And then also remember, you're not going to
11:24
get the results that you want if your
11:26
nutrition doesn't also allow for that.
11:29
So I also always do nutrition fit quickies.
11:31
So if you know you're not drinking enough
11:33
water, make it a goal.
11:35
Don't think about changing everything in your diet
11:37
overnight.
11:38
Think about adding one challenge per week or
11:40
even one per month that can have a
11:43
big impact over time.
11:44
So maybe trying to drink half a gallon
11:47
of water or up to a gallon of
11:49
water every day, maybe trying to get 100
11:51
grams of protein, which we're going to talk
11:53
about protein in next week's episode, because I've
11:56
got a lot of questions on this on
11:57
my social media account.
11:59
What are some other ones I do?
12:00
Trying to take away added sugar from your
12:03
diet for the next week or two, just
12:05
to see how you feel, eliminating alcohol, seeing
12:07
how you feel.
12:08
A lot of times when you eliminate those
12:10
things but in your head, you're only doing
12:11
it for a week or two or maybe
12:13
four weeks, you're like, okay, I can do
12:15
this.
12:15
Whereas if you're like, oh my gosh, I'm
12:17
giving up alcohol forever.
12:18
But when you do it for a week
12:19
or two or a month, then you're like,
12:22
okay, if I want to add it back
12:23
in, I can.
12:24
But it also gives you the time to
12:26
see how it affects your body.
12:28
Oh my gosh, my joints feel better.
12:29
I feel less inflamed.
12:30
I sleep better.
12:31
I have better bowel movements.
12:34
My anxiety feels down a little bit or
12:37
even I feel like I've lost a little
12:39
bit of body fat.
12:40
Those little things add up.
12:42
So what it comes down to when it
12:45
comes to being consistent with your fitness is
12:47
one, don't allow yourself to make excuses.
12:50
A body that is in rest wants to
12:53
stay in rest.
12:53
So it's really easy if you're not following
12:55
a consistent workout routine to say, I can't
12:58
do it today.
12:58
I'm just going to do it tomorrow.
12:59
But ask yourself, is that an excuse or
13:02
can you actually get something done?
13:03
Two, stop chasing perfection.
13:06
Start focusing on what it is that you
13:08
are able to do.
13:09
Don't focus on the things you can't do.
13:11
Focus on what you can do.
13:12
If you can do 60 minutes, great.
13:14
If you can't, what can you do instead?
13:16
Can you do a 30-minute workout?
13:17
Maybe you can even do a 15-minute
13:19
workout.
13:20
You guys at filminsweekly.com, if you check
13:22
out the blog, I have over 50 five
13:26
-minute workouts and these five-minute workouts are
13:29
intense.
13:30
If you do it once, twice, or three
13:32
times for a 15-minute workout, that is
13:34
going to crush you for the day and
13:36
that's going to be plenty, right?
13:38
Especially on those days that you can't get
13:40
the full thing done.
13:41
But in order to make those plans work,
13:44
make sure that you have your backup plan.
13:46
Make sure that you know what it is
13:47
that you are supposed to be doing each
13:49
time you go into your workout and then
13:51
modify it if you need to to make
13:53
it work with the time that you do
13:54
have.
13:55
And then finally, have some Fit Quickies planned
13:57
out knowing that a little bit goes a
13:59
long way.
14:00
Move your body more throughout the day.
14:02
That's going to help get your body in
14:03
motion and guess what?
14:05
A body in motion stays in motion.
14:07
So you will be more motivated from one
14:09
day to the next to actually fit in
14:11
your fitness.
14:12
And it's going to help create a little
14:14
bit extra motivation and then from one thing
14:17
leads to another and before you know it,
14:19
you're like, okay, I did my 100 push
14:21
-ups today.
14:21
Tomorrow, I'm going to do 100 push-ups
14:23
throughout the day and I'm going to add
14:26
in some squats or add in some lunges,
14:28
whatever the case may be.
14:29
And then suddenly, you're going to start creating
14:32
more structured workout programs.
14:34
Now, I know that this can all sound
14:35
a lot, so if you're thinking, that's great,
14:37
but I don't even know where to start.
14:40
That's what Ignite 30 is all about and
14:42
that's what I wanted to share with you
14:43
guys.
14:44
I don't do ads for other companies here
14:46
on my podcast.
14:47
I don't take ad revenue in.
14:50
I am strictly here to build my brand
14:51
and to share my passion and knowledge with
14:53
you guys.
14:54
So give me a second and just let
14:56
me talk about Ignite 30 because I am
14:58
so proud of this.
14:59
This is a custom app that actually my
15:01
husband built.
15:01
He is a web programmer and designer and
15:05
an app programmer and designer.
15:06
He built this from the ground up and
15:08
then I built the training plan and I
15:09
have filmed everything that is in it.
15:11
This plan is designed for busy women who
15:13
want to get their butt kicks.
15:15
They aren't afraid to work hard.
15:17
They aren't afraid to sweat, but they just
15:19
are having a hard time doing it consistently.
15:21
When you log into the app, once you
15:23
purchase Ignite, it's a one-time payment, you
15:26
get to choose between a beginner program or
15:28
the advanced program, which because you have lifetime
15:31
ownership of this, you could always do the
15:33
beginner version first and then come back and
15:35
do the advanced version the second month.
15:37
But you're going to log in and you're
15:39
going to see exactly what you're supposed to
15:41
do each day.
15:42
This is based on a to-do list
15:44
programming.
15:45
Basically, I love a good to-do list.
15:47
Most women do, right?
15:48
You open it up, you see what you
15:50
need to do and then you literally get
15:51
to mark it off.
15:52
So you'll have your primary goal, which is
15:54
if you have the day for it, this
15:56
is the workout that I want you to
15:57
do and it alternates between there are some
15:59
30-minute workouts and there are some 60
16:01
-minute workouts.
16:02
Whether they're 30-minute or 60-minutes, they
16:04
are programmed to be exactly what you need.
16:08
And then a lot of days, mostly on
16:10
the 60-minute workouts, but there are days
16:12
that has a busy woman's goal so that
16:15
if you're not able to fit in that
16:16
primary goal, I've already created the backup workout
16:19
for you.
16:20
Here's a 30-minute workout to do instead
16:21
of the 60.
16:22
Or sometimes it's here's a 15-minute workout.
16:25
Go do this workout, crush it, it's marked
16:28
off, you're done.
16:29
You're getting wins along the way.
16:31
And sometimes it's not even that.
16:33
Sometimes it's, hey, go, if you don't have
16:35
time to do this 60-minute workout, go
16:37
out and go for a 20-minute walk
16:38
or 20-minute steady-state cardio.
16:41
The choice is yours.
16:42
But that makes it easy to do, no
16:44
matter where you are, whether you're at home
16:45
or the gym, you're able to knock that
16:47
out.
16:47
And then there's your fit quickies that I've
16:50
already mentioned.
16:51
I've already programmed those in.
16:52
So one week we might focus on planks.
16:54
One week we might focus on upper body.
16:58
One week there might be a fit quickie
16:59
on lower body.
17:00
And all that to say is, yes, these
17:02
are real fit quickie clues.
17:04
These are actually the ones.
17:06
And I have already programmed in four weeks
17:08
because it's 30 days.
17:09
Well, four weeks and two days of nutrition
17:12
fit quickies too.
17:13
Literally everything that you need to succeed as
17:15
a busy woman to create a fitness routine
17:18
that you can maintain is built into this
17:20
app.
17:21
And you're going to build streaks along the
17:22
way because what happens when you work out
17:24
five days in a row and you see
17:26
that you've done your fit quickies for five
17:28
days in a row, you want to keep
17:29
going.
17:30
You don't want to give up.
17:31
You don't want to break the streak.
17:32
And so having that sort of momentum is
17:35
what's going to help keep you going from
17:37
day one until day 30.
17:39
And then of course you also do get
17:40
access to me.
17:41
So if you have any questions about the
17:43
workouts, you have questions about the training plan.
17:45
You need help with something.
17:46
You need a motivational pep talk.
17:48
You can reach out to me.
17:50
That's what I'm here for.
17:51
But I will also say that at the
17:53
start of each week there are also coaching
17:55
classes included in the app so that you
17:57
get that motivational speech from me.
18:00
And we're going to cover lifestyle changes as
18:02
well in these simple five-minute chitchats of
18:05
here's what you need to do to make
18:07
sure that once this 30 days is over,
18:09
you can continue going on and building your
18:12
fitness.
18:12
So if this sounds interesting to you and
18:15
you're a woman who is just having the
18:17
hardest time with life, here's the hard truth.
18:20
Life is not going to slow down.
18:22
If you keep saying next month will be
18:23
better, next month is the month that I'm
18:25
going to start my fitness, I'm going to
18:27
tell you right now something's going to happen
18:29
because that is just how adulting is.
18:32
So instead of waiting for the perfect time
18:34
that's most likely not ever going to be
18:36
there, go ahead, click in the show notes
18:39
to go find out more details about Ignite
18:41
30.
18:42
Go sign up for it.
18:43
As an introductory cost, it is only $67
18:46
and you get both the beginner plan and
18:48
the advanced plan.
18:49
You get all updates to the app as
18:51
they are updated and you get lifetime access
18:55
to it.
18:56
There is no additional cost.
18:57
It is a one-time fee of $67.
18:59
However, when you sign up, it is only
19:01
$1 to try for the first full week.
19:04
So after that first full week, if you're
19:06
like, I'm just not feeling this, I don't
19:08
like your workouts, I don't like you, whatever
19:11
the case is, you can cancel and you'll
19:12
actually get your $1 refund back and then
19:15
so you've lost nothing.
19:16
But it's a dollar to try and then
19:18
after a week, you'll be charged the other
19:19
$66.
19:21
And then after the first month or so,
19:23
this $67 price is our introductory price because
19:28
we're just so stoked and we want as
19:29
many people to be able to do it
19:31
as possible.
19:32
That introductory price will go up to $97.
19:35
So if you're interested in Ignite, which I
19:37
really hope that you guys are, go check
19:39
it out and take advantage of it now
19:41
so that you don't miss out on that
19:42
special opportunity.
19:44
Sound good?
19:45
All right, guys, if you have any questions,
19:46
please let me know.
19:47
You can ask in the comments.
19:49
You can shoot me an email, kindleatfitwomensweekly.com
19:53
or you can send me a DM.
19:55
I'm most active on Instagram so you can
19:58
Instagram me.
19:58
It is kindleboilfitness.
20:00
All right, guys, thank you for hanging out
20:02
with me and I will talk to you
20:03
soon.
20:04
Oh, make sure you subscribe.
20:05
But what I really love for you to
20:06
do is just go click on the information,
20:08
at least get the information so that you
20:10
have it and you can think about it
20:12
and then if it is something that you
20:13
want to jump on, you can sign up
20:15
for Ignite.
20:15
And that is down in the show notes.
20:17
Thanks, guys.