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: kzfaq.info/get/bejne/rK9gjNipvNecp58.html

Why aren’t you famous yet?? You’re one of the rare people on internet spitting facts about our bodies. Thank you so much 🌹

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 KZfaq, 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.

Sat-walking Sun- full body weights + walk Mon- hitt Tues-walk Wednesday- jump rope Thursday- walk Friday- circuit training

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

The best part about this routine is that it's not some extreme "grind at the gym for hours almost everyday" or "be a Navy SEAL everyday all day" regime (kudos if you can sustain that kinda lifestyle). This actually very achievable and sustainable.

Your videos, the way you explain your inner thoughts and your editing style make this content so relatable!

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.

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.

This episode alone is fit for a Netflix documentary 👏👏

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!

Wow! This just blew my mind…less is more…I need this kinda things in my life…simple easy, short n quick. I love these ladies

The honest self interrogation is relatable and funny!

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 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.

The grouping of similar type work and inserting workout in between is a great way. Thanks for this very honest and inspiring video.

Dude, I recently found you. As someone who is just starting her fitness journey, in a healthy & holistic way, I love your videos ❤️

The most realistic conversation regarding human nature and exercise.

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!

Just discovered your channel - these are so entertaining and informational! Love it!

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!

I love your approach and the way you deliver it 🎉

This is the exact same timeline i went through honestly, the mindset and the research, very interesting to see it all in steps and progress.

wow...this is the most practical & insightful video that i have ever seen!! Kudos to you !!

This is so good actually - habits, reshuffling schedule and also trying what works :)

Totally a fan! Love your sensible approach.

This is such a great/helpful/realistic video!! Thanks and love the spreadsheets

7:24 the routine

thank you for sharing! I was recommended one of your videos and now I'm binge watching-new subscriber!

Been enjoying workouts and healthy eating for two years now, I already know all this, but I subscribed anyway because you are fun and delightful.

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.

Thank you so much for this video! It has given me the motivation needed to start again!

Thanks dear 💗 for sharing this, actually I do everything but I needed proper planning.I will start from today

Thank you for this!

you are awesome, thanks for all the work you put in to make these videos, I'm surely blessed and inspired to follow what you are saying. Thank you.

This was fenomenal! And so relatable

Brand new subscriber...thanks for your content! ❤

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 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 😂

Best video ever .. you brilliant in explaining

Wow! Thanks for sharing this video! I just came across this video and right away subscribed to it. I’m going to start following your advice

This is so good! Thanks for sharing your routine 🌟🌟🌟🌟🌟

AWESOME video LOL Love your sense of humour! Thanks for the inspiration You look great by the way Good going!

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.

I loved your video! You nailed it

Tag line superb.

It is litteraly blow up my mind. Thank for sharing some useful information

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.

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!

Awesome. Do you think you can do a separate video of the short workout and whole workout? Thx you for your inspiration.

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

Omg i just love your personality!! Yesssss! Instantly subscribed

I really enjoyed how this was laid out.

I walk 30,000 steps a day. It’s changed my life I love it. Walking now lol

This was great! So honest!

I loved your workout from home

Wow. Thank you for keeping it real.

Thank you for this video

Such a good informative video!

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 🌺

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’m in Seattle and like your thinking on how to manage a routine

You’re so beautiful! Thank you for sharing your success and your processes!

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.

Thank you . Do you have a written list for the excersize content, pls 😊😅? To follow-up

Super! 👌

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!

YOU HAVE TO WAIT A WHOLE DAY TO RECOVER FROM HIIT??? Oh man.. What have I been doing.

This was very informative, so basically you are saying quality over quantity workouts, even in smaller/shorter sessions. Thanks a lot dear

Ur to good so simple like ur vedioes

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. 😃

Thank you. New sub.

Even i have decided to do my weight loss pgm...need ur guidance

How do you do strength training

Bro your "favorite spot" in Volunteer Park Seattle is where me and the boys used to drink and smoke as lads

I have exercise induced asthma and I tried a HIIT class a few years ago and had to quit. Walking, Tai Chi and TRX workouts seem to all work without setting off asthma. I wonder though how effective they are by comparison.

THANK YOU. I sometimes find myself lost in the fitness sea, and I feel like if I dont lift heavy weights Im not doing sh*t. May I ask the weight of your dumbells?

What kind of shoes would you recommend for walking?

I am in Seattle too! I live close to Greenlake and have access to that walk. Do I do it? NO! How do you get motivated?

Productive procrastinating is my super power. That & overanalysis. 😂

Please talk about your deep work-shallow work routine

Do you have this routine on paper? I’d love to do something similar but couldn’t keep up to take notes.

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?

6.40 for my note

Hi please let us know how you started and how was your exercise whdn you were bigger. How should we do it when we are obese? 😢

😭😭😭❤️thank you so very much... you are amazing.

So how you get hypertrophy

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)

How do you measure body fat?

I love this but it's really difficult with a toddler. Any tips on working out with a 2 year old?

Is walking in place the same as walking outside?

THIS CHANNEL HAS BECOME ONE OF MY VERY VERY FAVES ON NUTRITION AND EXERCISE!!!! HONEST AND INFORMATIVE….EXCELLENT!!!!!!!!!!!! ⭐️

I go to office everyday, idk how to squeeze a mini workout in between

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.

Wow..!!!

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. .....

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

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).

Suggesting working out for weight loss is bad advice. It wouldn't help much. Actually very intense workouts will have a negative effect, since the body will be stressed at a time that it should be already stressed from the weight loss diet you should be following. You should concentrate 90% of your efforts on your diet. Only workout I recommend is walking (1 hour a day max) or running (20 to 30 minutes a day max). I have insulin resistance and it's very hard for me to loose weight (to the extreme that eating once a day doesn't make me lose much weight). So I combine intermittent fasting with keto and healthy eating (and mct oil, apple cider vinegar, lemon and sea salt) to lose 5 pounds a week. I can lose more but I choose this amount max to avoid rebound and to be easier for me. I avoid snacks most of the time. I'm now loosing weight while I'm sitting working from home. Intermittent fasting makes everything easier cause I only have to care about one meal a day. Yes, some nights I also have dinner (to avoid loosing much weight) but you really have to "avoid snacks between meals, sugar and carbohydrates so you don't fell hungry or have cravings all the time" (The most important truth). If you want to lose weight you should learn about insulin resistance and intermittent fasting (I have learned a lot from watching videos from Dr. Eric Berg and Dr. Sten Ekberg). Never mix weight loss with intense workouts. And once your body learns to use fat for fuel instead of sugar you will have all the energy you need. You had donuts for breakfast? I wonder why people say they can't lose weight.

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 ....