Next steps after this video: 1. Want me to coach you? 📣 FREE SNEAK PEEK into my Badass Body Boss program: cchviva.fit/sneakpeek 2. DIY? ▶ The 1 Habit That Changed My Life: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-vI0YuxWq8wk.html
Yup. It has to be sustainable for YOU. I now do mobility stretches before I get out of bed. Staying in my pyjamas, I then do 20-30 minutes of a workout from RU-vid, whatever I feel like. No driving to the gym, no fancy outfit, no excuses. Shower, and I’m done for the day. Usually get a walk or bike in later in the day, but don’t worry about it if I miss.
I loved how you warmed up, cooled down and stretched as part of your timed window. I'm finding I skip these as I feel they're eating into time for the "real" workout, but that I'm getting injured a lot, which makes me skip working out
I totally relate with this journey. Daily HIIT only made things worse for me. I switched to strength training which I preferred, but I was going hard daily as well and it didn't work. But I noticed that I lost weight on rest days. I don't know why it's taken me this long to figure out that I needed more rest days🤦🏽♀️. I'm glad I'm seeing this video.
It's so frustrating for me because my body does the opposite. I have to go hard daily to notice scale dips or changes. My body literally does nothing on off rest days 😢I wish my body type was more like yours and hers. I recently realized hormones could be making it so difficult for me.
I don't know why I didn't figure out this myself. I struggle a lot with the intensity of my workouts and with my weight loss goals. Thank you for this!
This hit home! My dream life is hiking and mountaineering with swimming thrown in for fun! Time to analyze my day and work on small good changes building on one another.
Love that this could also be applied to weight training at the gym. You could do short sets with heavy weights and still get progress. Thanks for explaining this like this.
This video deserves more views!!! This is a really honest video that I resonate a lot... I'm addicted to food after losing some weight through Keto and IF and now... I really need to ensure that I am mindful while eating and your videos really help me getting into the mindset of losing weight gradually and patiently.
Great video! I love the mix of comedy and information in it. Keep up the good work! I have started working out for 20-30 minutes each day switching between cardio and free weights. So far so good! I am hoping to increase the time every month. Thanks again for the great video!
Thank you for a very inspiring video 😊 I love to walk, it does burn calories if I walk for hour to hour and a half!! If I don't walk,my workout routine gets really boring: a routine! You reminded me of what my walks really mean to me: it's fun, I love nature, air and feeling free outside. Thank you!
Great video! I recently found your channel and appreciate that the advice is not only honest, but also achievable and very different from so many others I've seen that preach that there's one "right" way to do things that involves a lot of exhausting workouts every single day. Thanks for presenting something that's realistic (including daily schedule variations) and a LOT more enjoyable!
Happy to help, Tammy! Enjoyment is paramount and it's surprising how much progress can be made toward general fitness if we optimize for that. Rooting for you!
I started with some of the tips from your other videos and I started measuring, making a spread sheet with my progress, and I addressed where I could make a small change that would make a huge difference. Instead of changing my entire life style in one go, I started switching out cola and energy drinks with water and green tea. Also I haven’t purged all snacks I just portion them better. I make healthier choices for food when I have the energy, but mostly just try to get more protein. I did not start calorie counting yet, and during the last 5 weeks I’m down almost 3 kilos and 3% body fat. Thinking to slowly implement new healthier habits, whenever I hit a plateau. I realize I started doing this easy exercise without thinking about it weight loss wise, cause I honestly just take a small walk every morning to wake up before going home to work in front of the computer. I dance once or twice a week between 15 and 90 minutes, cause it’s something I love. Thank you for your real content, it makes it easier to chose a better lifestyle and lose the weight 🌺
This was brilliant! Both the honesty of the struggle of motivation and the clarity of why you did what on each day. For me that was the bit I’ve been struggling with. Scheduling became an excuse. I love that you’ve shared your schedule and workout between deep work sessions. Don’t you need to freshen up after? Here with the heat an humidity even 10 mins would bring a lot of sweating. Do you face this challenge? Also… you look incredibly fit like you’re on your way to those life dreams already! 😊💕
I 100% line up my workouts to my shower schedule! I live in a tall apartment tower, and the gym is in the building. The building is very well climate controlled. I work from home. I often do 5 mins of exercise in my kitchen, without breaking a sweat. If i want to cycle for 10-20 mins, that means in the gym, and it means needing a shower afterwards, so morning or night.
I loves walking but people around me aren't sadly :'(( everytime I try to initiate walking while in leisure on weekends, they would refuse haha, so these days I just walk alone 😂
Loved seeing exercise fit into a normal human schedule! I feel much more motivated knowing that I could do something for 20 minutes and that can be it for that day! I also love walking and the time to contemplate and love that that adds to exercise as well. Thanks for sharing your experience in such a realistic way. I also workout in pajama bottoms.
Where can I find out more about the grouping and splitting daily activities? I love that idea but need to better understand it before I can implement it.
Must be an emotional day because I teared up at the end when you said “you can do it”. I watched the whole video and you’re very informative and the editing is well done. I’ve been doing weight training for a month now along with some cardio and while I’m definitely stronger, I’m not seeing any results as far as weight. I’m about ready to give up looking at the scale before I become fully discouraged altogether. After watching this, I’ll try to include more exercises on rest days, like the ones you have here. Thank you for making this and other videos!
Your excercise routine is so organized. I've been trying to plan my workout and decide what excercises will help me achieve my goals but I still have no idea what to do. I am very disciplined and I like excercising so that's not the problem. I just don't know what excercises to do and when. I also have the problem that I'm very thin but I store all my fat in my belly. I don't want to lose any more weight. I guess I have my work cut out for me. 😃
Hi Madeline, it sounds like you have an unhealthy body composition but healthy BMI. A body recomposition is the route to take in that case. This video may help figure out your next steps: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Y4loM8_BYl4.html
I am SO impressed by your videos. I subscribed the last time I watched some of them, and tonight I've started to plan a new programme for weight loss with manageable targets that should be sustainable. I just love everything you say about tracking things. I never have found anyone else apart from you who has really spoken to me in language I understand (I suppose it might be the engineering, although that's just a guess, definitely systems thinking works for me, like James Clear suggests in "Atomic Habits"). It's just brilliant.
This is possibility the best episode of health fitness I have seen in a year (and I watch them daily to try and motivate myself). I’ve followed you for the past 3 months and this episode it what makes me want to work with you. I live in bristol, uk and they have a trial 12 week programme (called BeezyBodies) I’ve been enrolled on by my GP as I am a BMI 39. It starts on 12th may. I hope you will consider working with me after that? I have had a past 9 years of weight gain (and should know better as I’m a doctor in a busy career)
Happy to have you in the Viva Fam since 3 months ago, Louise! I am glad you enjoyed this video and it resonated with your own experiences and goals. Yes, once you're through the 12-week program and if you need help, reach out and we can jump on a call to discuss if/how we can help you
Your thought and lifestyle resonate with me so much. I want to be healthy and fit but I also dont want to treat wellness and fitness as a fulltime job because hey I already have one.
love this perspective of traning your body for what you soul loves to do.i also love your mobility sequence, for warm up, do you hve link to this workout for mobility and stregnth.
I love the way your video makes it fun and lively. I’m on the keto diet now but when I reach my goal which not that far away now. I need a new eating habits so I don’t go back to where I was. I hate exercise but love walking 🚶♀️ too. Thanks
Seriously, I have no idea about how you made this incredible video, i meant the thought process and need to make this video, yes, this video is about how you simplified the things but simplifying had become a lazy word in this hustle culture, That's why i called this an incredible video... Training six times a week with high intense and always feel weak all the time, joint pains, no fat loss or strength developed and finally, u will have no idea, how much this video made my perspective changed ....
I have a question. If your hormones are out of whack and nothing works after the age of 40, what's the best way forward? Eating right, working out not really helping
That would be a whole different channel on my productivity routines and lessons 😅. The latest person to champion deep work is Cal Newport in his book Deep Work. I also recommend following Rian Doris and Steven Kotler for designing your life for Flow. To have the most effective and efficient Deep Work block, I also do a lot of Second Brain/Commonplace practices. I think Tiago Forte has the most written resource, although I don't use his system exactly as is. But I think he can be a good starting point for that. I am naturally inclined to think in systems so I haven't read a whole bunch of books as it doesn't tend to be my main pain point. So I have trouble pointing to more resources. I think business books around 90-day planning would be helpful and you can translate that to personal productivity. I don't think humans can foresee in detail what they want for more than 90 days. So planning in 90 day increments is best. Hope this gives you a good starting point!
Thank you for this! Reality check for me. I have a trainer that gives me hour long workouts 3 days a week. I don’t have that kind of time. Ugh. So I skip them often. I need shorter high intensity and longer short intensity on the weekends.
I agree with the comments below, this was a good video that illustrates that less can be better and more can be detrimental to your goals. Do you think you can add more videos in the future that covers exercise more in depth? Things like peripheral/central fatigue, reps to failure, RIR, when to progress, what exercises work what muscles and why they are important, not doing too much volume, exercises that can be dangerous, etc etc? I'm still trying to construct a basic routine that I can stick to for life and I'm intrigued but the routine in this video. I may have to stea....borrow it :) One question. I noticed you did SINGLE arm DB bench press. Why single arm instead of both arms at once?
Thanks Arya! I hope you enjoy the routine. Keep me posted on how it works out for you. I've put your ideas in our backlog. Thanks for listing them! I do single arm bench press for two reasons: 1. Add a rotational strength component. Without equal weight on other side, my core needs to work more to keep me stable and do the movement. This does mean I start off with lighter weights than if I was balanced weight-wise, but the trade-off is worth it for my goals of fitness. 2. I don't have a spotter. Having one hand free allows me to catch any mishaps.
Hi! I was redirected here from IG after revisiting your page for some inspiration! I’ve had a bit of regression since moving abroad last year and needed a good kick in the butt to get going again, and I’m thrilled to see all these amazing videos! Hope you’re well! ~ Spring (formerly from Seattle).
Do you periodically get your VO2 max tested? You can’t really gauge it yourself and it is highly correlated with delayed all-cause mortality. Pretty sure it’s irrespective of thinness
Love your story but what the maintenance do you still follow your routines. I have lost 78lbs in 5/6 months through intermittent fasting and walks. But now I have trouble with getting the correct foods. I started this due to my diabetes to get rid of it I am 67 years old I have stopped my daily yoga light weights just walking and still fasting once a week for 48-72 hours water coffee tea. But I fell short of nutrients I started this on my own went down to 97 lbs now am at 110lbs. How do I continue with good foods. I had stopped carbs bread roti potatoes rice etc. thank you
Here's my problem..... Does a 300 cal workout...... Eats 500 cal to recover..... I see alot of people doing this and it makes you fat over time despite all your effort.
One thing I wanna ask u ....I m always afraid of workout because of hair .....if I do workout. I sweat a lot than a normal people person. ..n then after sweating alot ..my hair starts developing. Dandruff!!!. Pls help me out I love workout. .....
