October 1, 2025 • 20 mins
Life going too fast and you're not able to get your workouts in like you want? One week is grea, the next week you can't fit a single workout in?
You're not alone. Here's how to make fitness work for you and your life becaus honestly, it's not going to slow down. Let's learn how to make life and self care work together.
IGNITE 30 IS AVAILABLE: https://fitwomensweekly.com/lp/fww-live/ignite-30/
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Kindal Boyle has been a personal trainer for nearly 20 years focusing on women's strength and fitness. She'll teach you how to combine strength training and cardio for a hybrid approach to build the fittest body and life no matter where you are in your fitness journey.
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🎙️ YouTube: youtube.com/@Fit-Womens-Weekly|
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
(Transcribed by TurboScribe.ai. Go Unlimited to remove this message.) What's up, guys?
Welcome to a brand new episode of the
Fitments Weekly Podcast.
How's life?
How's everything going?
How's your training going?
And the question is, are you being consistent
when it comes to your workout routines?
That's what we're going to chitchat about today.
And don't worry, I'm going to give you
all the solutions so that if you have
an issue with consistency when it comes to
(00:20):
your training, we're going to solve that right
here today in this short episode.
But if this is your first time tuning
in, make sure that you subscribe to the
podcast I put out new episodes every single
week and having you hit that subscribe button
really does help grow this podcast and get
it in front of more people that are
like us.
Our community is amazing and I want to
continue to grow it and surround ourselves with
(00:42):
other like-minded women that want to get
strong, want to be better from one day
to the next, want to continue learning and
want to continue to be a better version
of themselves as they get older.
I know that's my ultimate goal is every
single day to wake up and go, what
can I do differently today to make me
a better person than what I was yesterday?
And part of that is obviously taking care
(01:03):
of ourselves mentally and physically.
So real quick, I like to start these
episodes of just kind of catching up a
little bit.
And so for us, this has been a
very big week.
I am recording this on Tuesday, but yesterday
was our first day in our brand new
training studio, which is really exciting.
I've been running out of garage space for
the past year for filming all of our
(01:24):
filaments, weekly live workouts, and all of my
content.
And that's been great.
However, that particular space is being sold off.
So I had to find a new space
and we moved in yesterday.
It's an indoor space, air condition, heating during
the winter.
That's been fantastic.
Most people are like, aren't you excited to
have air condition?
I actually love working out in the heat.
(01:45):
That doesn't bother me.
The heat and the humidity, yes, it is
hard, but I actually like that feeling.
It's the cold.
Last winter, we had a very frigid cold
compared to what we're used to here in
South Carolina.
And so I'm really looking forward to being
in a space during the wintertime.
And then on top of that, I have
also surrounded myself, surrounded myself, just one with
(02:09):
puppies.
The garage space that I was at, there
was a dog, but the dog didn't really
like me.
And I have some more stories with that
that I might release later on, but it
was a good situation for me to get
out of.
It was a very unfriendly dog towards me.
And so this particular place y'all has
two Vislas and they are just the most
(02:31):
adorable dog ever.
I understand why they have the nickname of
being such a Velcro dog, but these are
the sweetest dogs.
And as a dog person who has not
actually owned one since 2000 or 2019, that's
when my puppy Zoe, she was not a
puppy.
She was 16 years old, passed away.
But having sweet dogs back in my life
(02:54):
that I get to play with and hang
out every day has been such an amazing
mental boost for me.
Pets really do help with stress relief.
So it's so funny how much a dog
can help you just mentally.
So surround yourself with pets.
I love my cat.
Don't get me wrong, but there's just something
about playing fetch and cuddling and chasing a
(03:15):
dog around that was just so good for
my soul yesterday.
And I'm really excited to go back and
play with puppies again today.
It's an extra added bonus.
And then on top of that, the other
great thing that has happened with our business
life is that we finally got to launch
a project that we've been working on for
the past six months.
It is called Ignite 30.
(03:35):
This is a one-time program.
It is not a membership.
It's you buy it, you get it for
life.
And there's actually two different training plans that
come with it.
But I'll talk more about that in a
second.
It's just been really cool to see all
of our plans and these goals come together
to create this project.
It really came together because women were coming
to me saying, I know I need to
(03:56):
work out, but I just can't be consistent.
Or can you do a program where you're
telling me what to do every single day
to motivate me?
And at the end of the day, I
can't motivate anyone to do anything.
I can only inspire people to get up
and get moving.
But I can give you all of the
tools that I have where if you don't
follow through with the plan, it's all on
(04:17):
you and the excuses that you're making in
your head, which a lot of times that's
very natural, right?
We're human.
We try to make up excuses.
So that's what I wanted today's episode to
be about is how to be consistent when
everything in your life is telling you not
to be consistent.
First off, I do want to stress that
this episode is not for someone.
If you are normally rocking your workouts out
(04:38):
on a consistent basis and all of a
sudden, one random week you go on vacation
or your workload gets doubled and you can't
fit in your workouts.
That happens, right?
Having a random week here and there where
you get thrown off of your schedule, that's
natural.
You just do the best that you can
and then you get back right back to
your normal cycle, your normal training routine the
(05:00):
following week.
This particular episode are for the ladies or
is for the ladies that no matter what
you start on Monday going this week.
I'm going to crush my workouts and then
life gets in the way and you're not
able to get in everything that you want
to.
And then the following week you say the
same thing last week didn't go as planned
(05:20):
this week.
I'm really going to try to make things
happen.
And it's this on again off again workout
cycle.
That's so frustrating and keeps you from getting
the results that you want.
So what can you do to actually start
building a consistent workout routine?
Well, first off stop trying to chase perfection
when it comes to your workouts.
I know everyone would love to have 60
(05:41):
minutes to be able to work out.
And a lot of times we get it
in our head where if we don't have
this allotted time, you can do nothing at
all, right?
If you can't have the perfect workout, you
just can't work out that day.
Or if you get stuck in traffic and
all of a sudden you miss the workout
class that you're trying to get to or
you can't make it to the gym, then
you think if I can't make it to
the gym or if I can't make it
(06:02):
to this particular workout class, then I can't
do anything today and I'll try to do
it tomorrow.
But the problem is most of us have
this workout routine already set into place where
if you're working out Monday, Wednesday, Friday and
you can't work out on Monday, then Tuesday
is probably not going to happen for most
people because that day is already planned out.
(06:22):
And so trying to move your schedule from
one day to the next just makes it
so it's like, okay, well, Wednesday, I guess
I'll try again.
And so then if Wednesday happens, then you
haven't worked out Wednesday and now you're hoping
that Friday is going to make things happen
because obviously your Thursday is already set and
you can't do that either.
So what I want you to do is
just get around this idea that you're chasing
(06:44):
perfection when it comes up to the perfect
workout routine.
There are things that you can do.
And so if you can't work out for
60 minutes, can you work out for 30
minutes?
If you can't get to the gym to
work out, what can you do at home
that still makes you feel something?
Sometimes it's not about having a training plan
(07:04):
to follow.
Sometimes it's strictly about trying to stay consistent
with your workouts.
If you are chasing a specific goal, then
it is absolutely imperative that you have a
training plan, that you know what you're supposed
to be doing from one day to the
next.
Otherwise, if you're just going in, it's great
for maintaining your fitness, but you're not actually
building anything, right?
(07:25):
Because you're not working on a specific skill
or specific training plan, which takes me to
my next tip for you is to have
a backup plan.
If you know what your training plan is
supposed to be ahead of time, which you
should, again, if you're trying to build fitness,
then your day gets crazy away from you.
And you go, well, I have this 60
(07:46):
minute training plan that I'm supposed to do.
I'm supposed to be doing three sets of
10 squats and three sets of 10 deadlifts,
whatever the case is, right?
But you're not able to do that.
You already know you're not going to have
time for that.
So have a backup plan in order so
that when that happens, you can look at
it and go, okay, well, I can't do
this full workout, but here's what I'm going
(08:06):
to do instead.
I'm going to make it the 60 minute
workout a 30 minute workout.
So I'm going to target the most important
exercises.
So let's say it's leg day.
You want to make sure that you're getting
those big compound exercises done and not focusing
as much on accessory work.
So if you're supposed to do three sets
of 10 squats and three sets of 10
deadlifts, you are going to focus.
(08:29):
You're going to do a quick warm up,
and then you're going to get in and
you're going to get just those six sets
of exercises done, and then you can get
on with your day.
But those are the ones that are imperative
to whatever it is that you're trying to
improve, right?
If you're trying to build leg strength, if
you're trying to, if you're in a hypertrophy
phase, those are the exercises that you want
to do.
And then when you walk out and you
go, okay, maybe I didn't get my calf
(08:50):
raises and my plyometrics exercises done.
You're jumping exercises done.
But I got those big compounded exercises done
when I didn't think I'd be able to
do anything.
And that is a win.
So have a backup plan set to the
schedule that you do have.
And then the next tip is, if you
don't have someone to do this, if you
(09:11):
don't have someone creating this training plan, or
you don't have this training plan set in
motion, find a way to get a training
plan set.
So whether you are using a trainer or
you yourself are sitting down on a Sunday
and planning it all out, it's going to
make it a lot more doable so that
when life does get in the way, it's
easy for you to look because it's already
(09:32):
planned out to say, okay, I can't do
this full structure, but what can I do
instead?
And I'm going to talk more about this
here in just a second as well.
And then finally, little things add up in
my training programs.
I do what are called fit quickies, whether
it is an exercise or movement just throughout
(09:53):
the day.
These are small things that add up that
can have a really big impact.
So for example, if you're trying to build
upper body strength and you're in a crazy
busy time of life right now, what if
you did a hundred pushups throughout the day?
Studies show that breaking up your exercises throughout
the day is just as beneficial, sometimes even
more beneficial because your muscles aren't fatiguing as
(10:14):
quickly because you're having longer rest periods between
your sets, that you can break up those
exercises throughout the day and you will still
get results.
So if you want to get better with
your upper body strength, think about doing 100
pushups a day.
Do 20 in the morning, 20 before you
leave for work, 20 after lunch, 20 when
you get home from work and then 20
(10:36):
before you go to bed at night, right?
I think that was 100 if I added
that up in my head correctly.
Or if you want to get better at
lower body, you're like, I really want to
focus on my glutes.
So even this is on top of your
exercise days too on your exercise days.
What if you did 200 walking lunges every
single day, right?
It's going to start off really hard at
first, but it gets easier as you go
(10:58):
through.
And that way, even on the days that
you can't hit up the gym or you
can't fit in a workout, you are doing
these little fit quickies that add up over
time.
So if you're doing 100 pushups a day
at the end of the week, that's 700
pushups that you would not have done otherwise.
What can that do for your fitness and
your overall results?
Well, it can actually do a lot.
(11:19):
So think about maybe adding some fit quickies
to your day.
And then also remember, you're not going to
get the results that you want if your
nutrition doesn't also allow for that.
So I also always do nutrition fit quickies.
So if you know you're not drinking enough
water, make it a goal.
Don't think about changing everything in your diet
overnight.
Think about adding one challenge per week or
(11:40):
even one per month that can have a
big impact over time.
So maybe trying to drink half a gallon
of water or up to a gallon of
water every day, maybe trying to get 100
grams of protein, which we're going to talk
about protein in next week's episode, because I've
got a lot of questions on this on
my social media account.
What are some other ones I do?
Trying to take away added sugar from your
(12:03):
diet for the next week or two, just
to see how you feel, eliminating alcohol, seeing
how you feel.
A lot of times when you eliminate those
things but in your head, you're only doing
it for a week or two or maybe
four weeks, you're like, okay, I can do
this.
Whereas if you're like, oh my gosh, I'm
giving up alcohol forever.
But when you do it for a week
or two or a month, then you're like,
okay, if I want to add it back
(12:23):
in, I can.
But it also gives you the time to
see how it affects your body.
Oh my gosh, my joints feel better.
I feel less inflamed.
I sleep better.
I have better bowel movements.
My anxiety feels down a little bit or
even I feel like I've lost a little
bit of body fat.
Those little things add up.
So what it comes down to when it
(12:45):
comes to being consistent with your fitness is
one, don't allow yourself to make excuses.
A body that is in rest wants to
stay in rest.
So it's really easy if you're not following
a consistent workout routine to say, I can't
do it today.
I'm just going to do it tomorrow.
But ask yourself, is that an excuse or
can you actually get something done?
Two, stop chasing perfection.
(13:06):
Start focusing on what it is that you
are able to do.
Don't focus on the things you can't do.
Focus on what you can do.
If you can do 60 minutes, great.
If you can't, what can you do instead?
Can you do a 30-minute workout?
Maybe you can even do a 15-minute
workout.
You guys at filminsweekly.com, if you check
out the blog, I have over 50 five
(13:26):
-minute workouts and these five-minute workouts are
intense.
If you do it once, twice, or three
times for a 15-minute workout, that is
going to crush you for the day and
that's going to be plenty, right?
Especially on those days that you can't get
the full thing done.
But in order to make those plans work,
make sure that you have your backup plan.
Make sure that you know what it is
(13:47):
that you are supposed to be doing each
time you go into your workout and then
modify it if you need to to make
it work with the time that you do
have.
And then finally, have some Fit Quickies planned
out knowing that a little bit goes a
long way.
Move your body more throughout the day.
That's going to help get your body in
motion and guess what?
A body in motion stays in motion.
So you will be more motivated from one
(14:09):
day to the next to actually fit in
your fitness.
And it's going to help create a little
bit extra motivation and then from one thing
leads to another and before you know it,
you're like, okay, I did my 100 push
-ups today.
Tomorrow, I'm going to do 100 push-ups
throughout the day and I'm going to add
in some squats or add in some lunges,
whatever the case may be.
(14:29):
And then suddenly, you're going to start creating
more structured workout programs.
Now, I know that this can all sound
a lot, so if you're thinking, that's great,
but I don't even know where to start.
That's what Ignite 30 is all about and
that's what I wanted to share with you
guys.
I don't do ads for other companies here
on my podcast.
I don't take ad revenue in.
(14:50):
I am strictly here to build my brand
and to share my passion and knowledge with
you guys.
So give me a second and just let
me talk about Ignite 30 because I am
so proud of this.
This is a custom app that actually my
husband built.
He is a web programmer and designer and
an app programmer and designer.
He built this from the ground up and
then I built the training plan and I
have filmed everything that is in it.
(15:11):
This plan is designed for busy women who
want to get their butt kicks.
They aren't afraid to work hard.
They aren't afraid to sweat, but they just
are having a hard time doing it consistently.
When you log into the app, once you
purchase Ignite, it's a one-time payment, you
get to choose between a beginner program or
the advanced program, which because you have lifetime
ownership of this, you could always do the
(15:33):
beginner version first and then come back and
do the advanced version the second month.
But you're going to log in and you're
going to see exactly what you're supposed to
do each day.
This is based on a to-do list
programming.
Basically, I love a good to-do list.
Most women do, right?
You open it up, you see what you
need to do and then you literally get
to mark it off.
So you'll have your primary goal, which is
(15:54):
if you have the day for it, this
is the workout that I want you to
do and it alternates between there are some
30-minute workouts and there are some 60
-minute workouts.
Whether they're 30-minute or 60-minutes, they
are programmed to be exactly what you need.
And then a lot of days, mostly on
the 60-minute workouts, but there are days
that has a busy woman's goal so that
(16:15):
if you're not able to fit in that
primary goal, I've already created the backup workout
for you.
Here's a 30-minute workout to do instead
of the 60.
Or sometimes it's here's a 15-minute workout.
Go do this workout, crush it, it's marked
off, you're done.
You're getting wins along the way.
And sometimes it's not even that.
Sometimes it's, hey, go, if you don't have
(16:35):
time to do this 60-minute workout, go
out and go for a 20-minute walk
or 20-minute steady-state cardio.
The choice is yours.
But that makes it easy to do, no
matter where you are, whether you're at home
or the gym, you're able to knock that
out.
And then there's your fit quickies that I've
already mentioned.
I've already programmed those in.
So one week we might focus on planks.
One week we might focus on upper body.
(16:58):
One week there might be a fit quickie
on lower body.
And all that to say is, yes, these
are real fit quickie clues.
These are actually the ones.
And I have already programmed in four weeks
because it's 30 days.
Well, four weeks and two days of nutrition
fit quickies too.
Literally everything that you need to succeed as
a busy woman to create a fitness routine
(17:18):
that you can maintain is built into this
app.
And you're going to build streaks along the
way because what happens when you work out
five days in a row and you see
that you've done your fit quickies for five
days in a row, you want to keep
going.
You don't want to give up.
You don't want to break the streak.
And so having that sort of momentum is
what's going to help keep you going from
day one until day 30.
(17:39):
And then of course you also do get
access to me.
So if you have any questions about the
workouts, you have questions about the training plan.
You need help with something.
You need a motivational pep talk.
You can reach out to me.
That's what I'm here for.
But I will also say that at the
start of each week there are also coaching
classes included in the app so that you
get that motivational speech from me.
(18:00):
And we're going to cover lifestyle changes as
well in these simple five-minute chitchats of
here's what you need to do to make
sure that once this 30 days is over,
you can continue going on and building your
fitness.
So if this sounds interesting to you and
you're a woman who is just having the
hardest time with life, here's the hard truth.
(18:20):
Life is not going to slow down.
If you keep saying next month will be
better, next month is the month that I'm
going to start my fitness, I'm going to
tell you right now something's going to happen
because that is just how adulting is.
So instead of waiting for the perfect time
that's most likely not ever going to be
there, go ahead, click in the show notes
to go find out more details about Ignite
(18:41):
30.
Go sign up for it.
As an introductory cost, it is only $67
and you get both the beginner plan and
the advanced plan.
You get all updates to the app as
they are updated and you get lifetime access
to it.
There is no additional cost.
It is a one-time fee of $67.
However, when you sign up, it is only
(19:01):
$1 to try for the first full week.
So after that first full week, if you're
like, I'm just not feeling this, I don't
like your workouts, I don't like you, whatever
the case is, you can cancel and you'll
actually get your $1 refund back and then
so you've lost nothing.
But it's a dollar to try and then
after a week, you'll be charged the other
$66.
And then after the first month or so,
(19:23):
this $67 price is our introductory price because
we're just so stoked and we want as
many people to be able to do it
as possible.
That introductory price will go up to $97.
So if you're interested in Ignite, which I
really hope that you guys are, go check
it out and take advantage of it now
so that you don't miss out on that
special opportunity.
(19:44):
Sound good?
All right, guys, if you have any questions,
please let me know.
You can ask in the comments.
You can shoot me an email, kindleatfitwomensweekly.com
or you can send me a DM.
I'm most active on Instagram so you can
Instagram me.
It is kindleboilfitness.
All right, guys, thank you for hanging out
with me and I will talk to you
soon.
Oh, make sure you subscribe.
(20:05):
But what I really love for you to
do is just go click on the information,
at least get the information so that you
have it and you can think about it
and then if it is something that you
want to jump on, you can sign up
for Ignite.
And that is down in the show notes.
Thanks, guys.
(Transcribed by TurboScribe.ai. Go Unlimited to remove this message.) What's up, guys?
Welcome to a brand new episode of the
Fitments Weekly Podcast.
How's life?
How's everything going?
How's your training going?
And the question is, are you being consistent
when it comes to your workout routines?
That's what we're going to chitchat about today.
And don't worry, I'm going to give you
all the solutions so that if you have
an issue with consistency when it comes to
(00:20):
your training, we're going to solve that right
here today in this short episode.
But if this is your first time tuning
in, make sure that you subscribe to the
podcast I put out new episodes every single
week and having you hit that subscribe button
really does help grow this podcast and get
it in front of more people that are
like us.
Our community is amazing and I want to
continue to grow it and surround ourselves with
(00:42):
other like-minded women that want to get
strong, want to be better from one day
to the next, want to continue learning and
want to continue to be a better version
of themselves as they get older.
I know that's my ultimate goal is every
single day to wake up and go, what
can I do differently today to make me
a better person than what I was yesterday?
And part of that is obviously taking care
(01:03):
of ourselves mentally and physically.
So real quick, I like to start these
episodes of just kind of catching up a
little bit.
And so for us, this has been a
very big week.
I am recording this on Tuesday, but yesterday
was our first day in our brand new
training studio, which is really exciting.
I've been running out of garage space for
the past year for filming all of our
(01:24):
filaments, weekly live workouts, and all of my
content.
And that's been great.
However, that particular space is being sold off.
So I had to find a new space
and we moved in yesterday.
It's an indoor space, air condition, heating during
the winter.
That's been fantastic.
Most people are like, aren't you excited to
have air condition?
I actually love working out in the heat.
(01:45):
That doesn't bother me.
The heat and the humidity, yes, it is
hard, but I actually like that feeling.
It's the cold.
Last winter, we had a very frigid cold
compared to what we're used to here in
South Carolina.
And so I'm really looking forward to being
in a space during the wintertime.
And then on top of that, I have
also surrounded myself, surrounded myself, just one with
(02:09):
puppies.
The garage space that I was at, there
was a dog, but the dog didn't really
like me.
And I have some more stories with that
that I might release later on, but it
was a good situation for me to get
out of.
It was a very unfriendly dog towards me.
And so this particular place y'all has
two Vislas and they are just the most
(02:31):
adorable dog ever.
I understand why they have the nickname of
being such a Velcro dog, but these are
the sweetest dogs.
And as a dog person who has not
actually owned one since 2000 or 2019, that's
when my puppy Zoe, she was not a
puppy.
She was 16 years old, passed away.
But having sweet dogs back in my life
(02:54):
that I get to play with and hang
out every day has been such an amazing
mental boost for me.
Pets really do help with stress relief.
So it's so funny how much a dog
can help you just mentally.
So surround yourself with pets.
I love my cat.
Don't get me wrong, but there's just something
about playing fetch and cuddling and chasing a
(03:15):
dog around that was just so good for
my soul yesterday.
And I'm really excited to go back and
play with puppies again today.
It's an extra added bonus.
And then on top of that, the other
great thing that has happened with our business
life is that we finally got to launch
a project that we've been working on for
the past six months.
It is called Ignite 30.
(03:35):
This is a one-time program.
It is not a membership.
It's you buy it, you get it for
life.
And there's actually two different training plans that
come with it.
But I'll talk more about that in a
second.
It's just been really cool to see all
of our plans and these goals come together
to create this project.
It really came together because women were coming
to me saying, I know I need to
(03:56):
work out, but I just can't be consistent.
Or can you do a program where you're
telling me what to do every single day
to motivate me?
And at the end of the day, I
can't motivate anyone to do anything.
I can only inspire people to get up
and get moving.
But I can give you all of the
tools that I have where if you don't
follow through with the plan, it's all on
(04:17):
you and the excuses that you're making in
your head, which a lot of times that's
very natural, right?
We're human.
We try to make up excuses.
So that's what I wanted today's episode to
be about is how to be consistent when
everything in your life is telling you not
to be consistent.
First off, I do want to stress that
this episode is not for someone.
If you are normally rocking your workouts out
(04:38):
on a consistent basis and all of a
sudden, one random week you go on vacation
or your workload gets doubled and you can't
fit in your workouts.
That happens, right?
Having a random week here and there where
you get thrown off of your schedule, that's
natural.
You just do the best that you can
and then you get back right back to
your normal cycle, your normal training routine the
(05:00):
following week.
This particular episode are for the ladies or
is for the ladies that no matter what
you start on Monday going this week.
I'm going to crush my workouts and then
life gets in the way and you're not
able to get in everything that you want
to.
And then the following week you say the
same thing last week didn't go as planned
(05:20):
this week.
I'm really going to try to make things
happen.
And it's this on again off again workout
cycle.
That's so frustrating and keeps you from getting
the results that you want.
So what can you do to actually start
building a consistent workout routine?
Well, first off stop trying to chase perfection
when it comes to your workouts.
I know everyone would love to have 60
(05:41):
minutes to be able to work out.
And a lot of times we get it
in our head where if we don't have
this allotted time, you can do nothing at
all, right?
If you can't have the perfect workout, you
just can't work out that day.
Or if you get stuck in traffic and
all of a sudden you miss the workout
class that you're trying to get to or
you can't make it to the gym, then
you think if I can't make it to
the gym or if I can't make it
(06:02):
to this particular workout class, then I can't
do anything today and I'll try to do
it tomorrow.
But the problem is most of us have
this workout routine already set into place where
if you're working out Monday, Wednesday, Friday and
you can't work out on Monday, then Tuesday
is probably not going to happen for most
people because that day is already planned out.
(06:22):
And so trying to move your schedule from
one day to the next just makes it
so it's like, okay, well, Wednesday, I guess
I'll try again.
And so then if Wednesday happens, then you
haven't worked out Wednesday and now you're hoping
that Friday is going to make things happen
because obviously your Thursday is already set and
you can't do that either.
So what I want you to do is
just get around this idea that you're chasing
(06:44):
perfection when it comes up to the perfect
workout routine.
There are things that you can do.
And so if you can't work out for
60 minutes, can you work out for 30
minutes?
If you can't get to the gym to
work out, what can you do at home
that still makes you feel something?
Sometimes it's not about having a training plan
(07:04):
to follow.
Sometimes it's strictly about trying to stay consistent
with your workouts.
If you are chasing a specific goal, then
it is absolutely imperative that you have a
training plan, that you know what you're supposed
to be doing from one day to the
next.
Otherwise, if you're just going in, it's great
for maintaining your fitness, but you're not actually
building anything, right?
(07:25):
Because you're not working on a specific skill
or specific training plan, which takes me to
my next tip for you is to have
a backup plan.
If you know what your training plan is
supposed to be ahead of time, which you
should, again, if you're trying to build fitness,
then your day gets crazy away from you.
And you go, well, I have this 60
(07:46):
minute training plan that I'm supposed to do.
I'm supposed to be doing three sets of
10 squats and three sets of 10 deadlifts,
whatever the case is, right?
But you're not able to do that.
You already know you're not going to have
time for that.
So have a backup plan in order so
that when that happens, you can look at
it and go, okay, well, I can't do
this full workout, but here's what I'm going
(08:06):
to do instead.
I'm going to make it the 60 minute
workout a 30 minute workout.
So I'm going to target the most important
exercises.
So let's say it's leg day.
You want to make sure that you're getting
those big compound exercises done and not focusing
as much on accessory work.
So if you're supposed to do three sets
of 10 squats and three sets of 10
deadlifts, you are going to focus.
(08:29):
You're going to do a quick warm up,
and then you're going to get in and
you're going to get just those six sets
of exercises done, and then you can get
on with your day.
But those are the ones that are imperative
to whatever it is that you're trying to
improve, right?
If you're trying to build leg strength, if
you're trying to, if you're in a hypertrophy
phase, those are the exercises that you want
to do.
And then when you walk out and you
go, okay, maybe I didn't get my calf
(08:50):
raises and my plyometrics exercises done.
You're jumping exercises done.
But I got those big compounded exercises done
when I didn't think I'd be able to
do anything.
And that is a win.
So have a backup plan set to the
schedule that you do have.
And then the next tip is, if you
don't have someone to do this, if you
(09:11):
don't have someone creating this training plan, or
you don't have this training plan set in
motion, find a way to get a training
plan set.
So whether you are using a trainer or
you yourself are sitting down on a Sunday
and planning it all out, it's going to
make it a lot more doable so that
when life does get in the way, it's
easy for you to look because it's already
(09:32):
planned out to say, okay, I can't do
this full structure, but what can I do
instead?
And I'm going to talk more about this
here in just a second as well.
And then finally, little things add up in
my training programs.
I do what are called fit quickies, whether
it is an exercise or movement just throughout
(09:53):
the day.
These are small things that add up that
can have a really big impact.
So for example, if you're trying to build
upper body strength and you're in a crazy
busy time of life right now, what if
you did a hundred pushups throughout the day?
Studies show that breaking up your exercises throughout
the day is just as beneficial, sometimes even
more beneficial because your muscles aren't fatiguing as
(10:14):
quickly because you're having longer rest periods between
your sets, that you can break up those
exercises throughout the day and you will still
get results.
So if you want to get better with
your upper body strength, think about doing 100
pushups a day.
Do 20 in the morning, 20 before you
leave for work, 20 after lunch, 20 when
you get home from work and then 20
(10:36):
before you go to bed at night, right?
I think that was 100 if I added
that up in my head correctly.
Or if you want to get better at
lower body, you're like, I really want to
focus on my glutes.
So even this is on top of your
exercise days too on your exercise days.
What if you did 200 walking lunges every
single day, right?
It's going to start off really hard at
first, but it gets easier as you go
(10:58):
through.
And that way, even on the days that
you can't hit up the gym or you
can't fit in a workout, you are doing
these little fit quickies that add up over
time.
So if you're doing 100 pushups a day
at the end of the week, that's 700
pushups that you would not have done otherwise.
What can that do for your fitness and
your overall results?
Well, it can actually do a lot.
(11:19):
So think about maybe adding some fit quickies
to your day.
And then also remember, you're not going to
get the results that you want if your
nutrition doesn't also allow for that.
So I also always do nutrition fit quickies.
So if you know you're not drinking enough
water, make it a goal.
Don't think about changing everything in your diet
overnight.
Think about adding one challenge per week or
(11:40):
even one per month that can have a
big impact over time.
So maybe trying to drink half a gallon
of water or up to a gallon of
water every day, maybe trying to get 100
grams of protein, which we're going to talk
about protein in next week's episode, because I've
got a lot of questions on this on
my social media account.
What are some other ones I do?
Trying to take away added sugar from your
(12:03):
diet for the next week or two, just
to see how you feel, eliminating alcohol, seeing
how you feel.
A lot of times when you eliminate those
things but in your head, you're only doing
it for a week or two or maybe
four weeks, you're like, okay, I can do
this.
Whereas if you're like, oh my gosh, I'm
giving up alcohol forever.
But when you do it for a week
or two or a month, then you're like,
okay, if I want to add it back
(12:23):
in, I can.
But it also gives you the time to
see how it affects your body.
Oh my gosh, my joints feel better.
I feel less inflamed.
I sleep better.
I have better bowel movements.
My anxiety feels down a little bit or
even I feel like I've lost a little
bit of body fat.
Those little things add up.
So what it comes down to when it
(12:45):
comes to being consistent with your fitness is
one, don't allow yourself to make excuses.
A body that is in rest wants to
stay in rest.
So it's really easy if you're not following
a consistent workout routine to say, I can't
do it today.
I'm just going to do it tomorrow.
But ask yourself, is that an excuse or
can you actually get something done?
Two, stop chasing perfection.
(13:06):
Start focusing on what it is that you
are able to do.
Don't focus on the things you can't do.
Focus on what you can do.
If you can do 60 minutes, great.
If you can't, what can you do instead?
Can you do a 30-minute workout?
Maybe you can even do a 15-minute
workout.
You guys at filminsweekly.com, if you check
out the blog, I have over 50 five
(13:26):
-minute workouts and these five-minute workouts are
intense.
If you do it once, twice, or three
times for a 15-minute workout, that is
going to crush you for the day and
that's going to be plenty, right?
Especially on those days that you can't get
the full thing done.
But in order to make those plans work,
make sure that you have your backup plan.
Make sure that you know what it is
(13:47):
that you are supposed to be doing each
time you go into your workout and then
modify it if you need to to make
it work with the time that you do
have.
And then finally, have some Fit Quickies planned
out knowing that a little bit goes a
long way.
Move your body more throughout the day.
That's going to help get your body in
motion and guess what?
A body in motion stays in motion.
So you will be more motivated from one
(14:09):
day to the next to actually fit in
your fitness.
And it's going to help create a little
bit extra motivation and then from one thing
leads to another and before you know it,
you're like, okay, I did my 100 push
-ups today.
Tomorrow, I'm going to do 100 push-ups
throughout the day and I'm going to add
in some squats or add in some lunges,
whatever the case may be.
(14:29):
And then suddenly, you're going to start creating
more structured workout programs.
Now, I know that this can all sound
a lot, so if you're thinking, that's great,
but I don't even know where to start.
That's what Ignite 30 is all about and
that's what I wanted to share with you
guys.
I don't do ads for other companies here
on my podcast.
I don't take ad revenue in.
(14:50):
I am strictly here to build my brand
and to share my passion and knowledge with
you guys.
So give me a second and just let
me talk about Ignite 30 because I am
so proud of this.
This is a custom app that actually my
husband built.
He is a web programmer and designer and
an app programmer and designer.
He built this from the ground up and
then I built the training plan and I
have filmed everything that is in it.
(15:11):
This plan is designed for busy women who
want to get their butt kicks.
They aren't afraid to work hard.
They aren't afraid to sweat, but they just
are having a hard time doing it consistently.
When you log into the app, once you
purchase Ignite, it's a one-time payment, you
get to choose between a beginner program or
the advanced program, which because you have lifetime
ownership of this, you could always do the
(15:33):
beginner version first and then come back and
do the advanced version the second month.
But you're going to log in and you're
going to see exactly what you're supposed to
do each day.
This is based on a to-do list
programming.
Basically, I love a good to-do list.
Most women do, right?
You open it up, you see what you
need to do and then you literally get
to mark it off.
So you'll have your primary goal, which is
(15:54):
if you have the day for it, this
is the workout that I want you to
do and it alternates between there are some
30-minute workouts and there are some 60
-minute workouts.
Whether they're 30-minute or 60-minutes, they
are programmed to be exactly what you need.
And then a lot of days, mostly on
the 60-minute workouts, but there are days
that has a busy woman's goal so that
(16:15):
if you're not able to fit in that
primary goal, I've already created the backup workout
for you.
Here's a 30-minute workout to do instead
of the 60.
Or sometimes it's here's a 15-minute workout.
Go do this workout, crush it, it's marked
off, you're done.
You're getting wins along the way.
And sometimes it's not even that.
Sometimes it's, hey, go, if you don't have
(16:35):
time to do this 60-minute workout, go
out and go for a 20-minute walk
or 20-minute steady-state cardio.
The choice is yours.
But that makes it easy to do, no
matter where you are, whether you're at home
or the gym, you're able to knock that
out.
And then there's your fit quickies that I've
already mentioned.
I've already programmed those in.
So one week we might focus on planks.
One week we might focus on upper body.
(16:58):
One week there might be a fit quickie
on lower body.
And all that to say is, yes, these
are real fit quickie clues.
These are actually the ones.
And I have already programmed in four weeks
because it's 30 days.
Well, four weeks and two days of nutrition
fit quickies too.
Literally everything that you need to succeed as
a busy woman to create a fitness routine
(17:18):
that you can maintain is built into this
app.
And you're going to build streaks along the
way because what happens when you work out
five days in a row and you see
that you've done your fit quickies for five
days in a row, you want to keep
going.
You don't want to give up.
You don't want to break the streak.
And so having that sort of momentum is
what's going to help keep you going from
day one until day 30.
(17:39):
And then of course you also do get
access to me.
So if you have any questions about the
workouts, you have questions about the training plan.
You need help with something.
You need a motivational pep talk.
You can reach out to me.
That's what I'm here for.
But I will also say that at the
start of each week there are also coaching
classes included in the app so that you
get that motivational speech from me.
(18:00):
And we're going to cover lifestyle changes as
well in these simple five-minute chitchats of
here's what you need to do to make
sure that once this 30 days is over,
you can continue going on and building your
fitness.
So if this sounds interesting to you and
you're a woman who is just having the
hardest time with life, here's the hard truth.
(18:20):
Life is not going to slow down.
If you keep saying next month will be
better, next month is the month that I'm
going to start my fitness, I'm going to
tell you right now something's going to happen
because that is just how adulting is.
So instead of waiting for the perfect time
that's most likely not ever going to be
there, go ahead, click in the show notes
to go find out more details about Ignite
(18:41):
30.
Go sign up for it.
As an introductory cost, it is only $67
and you get both the beginner plan and
the advanced plan.
You get all updates to the app as
they are updated and you get lifetime access
to it.
There is no additional cost.
It is a one-time fee of $67.
However, when you sign up, it is only
(19:01):
$1 to try for the first full week.
So after that first full week, if you're
like, I'm just not feeling this, I don't
like your workouts, I don't like you, whatever
the case is, you can cancel and you'll
actually get your $1 refund back and then
so you've lost nothing.
But it's a dollar to try and then
after a week, you'll be charged the other
$66.
And then after the first month or so,
(19:23):
this $67 price is our introductory price because
we're just so stoked and we want as
many people to be able to do it
as possible.
That introductory price will go up to $97.
So if you're interested in Ignite, which I
really hope that you guys are, go check
it out and take advantage of it now
so that you don't miss out on that
special opportunity.
(19:44):
Sound good?
All right, guys, if you have any questions,
please let me know.
You can ask in the comments.
You can shoot me an email, kindleatfitwomensweekly.com
or you can send me a DM.
I'm most active on Instagram so you can
Instagram me.
It is kindleboilfitness.
All right, guys, thank you for hanging out
with me and I will talk to you
soon.
Oh, make sure you subscribe.
(20:05):
But what I really love for you to
do is just go click on the information,
at least get the information so that you
have it and you can think about it
and then if it is something that you
want to jump on, you can sign up
for Ignite.
And that is down in the show notes.
Thanks, guys.
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