Achieve Your Workout Goals With Such 3 Tips


3 tips to reach your fitness goals

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Video taken from the channel: Whitney Simmons


3 Tips to Reach Your Training Goals + adidas GIVEAWAY!!!

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Video taken from the channel: LucyLFitness


Top 5 Training Tips to Achieve your Fitness Goals

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3 Tips to Reach Your Fitness Goals

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How to reach your fitness goals in 2020 | Mindset, Workout, & Nutrition tips for a healthy routine

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Reach Your Fitness Goals Using These 3 Tips When it comes to training and dieting, there are a variety of components that come into play when seeking optimal body composition and strength. Your training frequency. Your training style.

Your macronutrient (fats, carbs, and proteins) intake throughout the day. Aim for 20-45min of cardio, 1-3x/week. Your intensity should be a 6 out of 10 throughout. Great choices would be walking, jogging, cycling, swimming, circuits, or recreational games/activities. #3 Enjoy the journey. This may be the most important tip of all.

Like life, your exercise journey is going to have it’s ups. Set Specific, Attainable Goals Determine your top two or three fitness goals, then follow these steps: Make sure your goals are S.M.A.R.T. (Smart, Measurable, Attainable, Realistic, Time-Driven) Write your goals down and put them somewhere you’ll see them every day such as the bathroom mirror or your computer screen. Follow These Tips To Help Reach Your Fitness Goals. Fitness Aug 17, 2020 comments off. This article will gives some of the best tips known in regards to fitness.

At the end of your exhaustive workout session, rather than reaching for a sports drink or water, try chocolate milk. Chocolate milk has been shown to hydrate as well as water but. They are the same fitness tips I’ve been using for over 15 years because they work when I follow most of them.

The e-book is over 40 pages and also includes a fitness goals planner, which I recommend you download and fill only after you’ve finished reading the e-book. I will be adding more resources to the library as time goes on so stay tuned. Tackle each fitness goal at a time. 3. Be A Fitness Role Model.

This works best when you have kids, but also when you want to encourage your loved ones to start taking care of their health. When you do it for someone else, it seems a lot easier. So use that fitness goal to inspire others to improve their livestalk about it, share it, and show that you’re working for it. 4. Make It Visible.

10 Easy Tips to Reach Your Weight and Fitness Goals This Year. These 10 tips and ideas above are designed for you to reach your weight and fitness goals. The most important step in reaching your goals is to follow the SMART approach as detailed in the first tip.

The remaining tips are designed for you to have an easier time reaching your goals. 6 Tips to Reach Your Fitness Goals 1. Don’t Be Afraid to Build Muscle. Many women believe that the only way to build muscle is through lifting weights. 2. Make a Plan and Keep It.

Having a plan is the difference between the individual who makes a New Year’s resolution to 3. Work Out With a. These goals will keep you grounded and force you to look at the big picture in your approach to incorporating physical activity within your life. 1. Be in it for the long run.

Make your long term and short term fitness goals visual and put them in prominent places where you will be reminded of them (e.g. on your wall and fridge, and in your wallet). Then tell people about them – accountability is another factor that will contribute towards your success.

List of related literature:

I have saved all these for last, because I think aerobic routines should be done first.

“Natural Health, Natural Medicine: The Complete Guide to Wellness and Self-Care for Optimum Health” by Andrew Weil
from Natural Health, Natural Medicine: The Complete Guide to Wellness and Self-Care for Optimum Health
by Andrew Weil
Houghton Mifflin, 2004

8) Focus your mind on each exercise.

“The Wrestler's Body: Identity and Ideology in North India” by Joseph S. Alter
from The Wrestler’s Body: Identity and Ideology in North India
by Joseph S. Alter
University of California Press, 1992

6.Set personal fitness goals for yourself.

“Managing Stress: Principles and Strategies for Health and Well-Being” by Brian Luke Seaward
from Managing Stress: Principles and Strategies for Health and Well-Being
by Brian Luke Seaward
Jones & Bartlett Learning, LLC, 2011

step 2: design the fitness Program • Consider fitness goals.

“Potter and Perry's Fundamentals of Nursing: Second South Asia Edition E-Book” by Sharma Suresh
from Potter and Perry’s Fundamentals of Nursing: Second South Asia Edition E-Book
by Sharma Suresh
Elsevier Health Sciences, 2017

I’m gonna start a mobile app promoting my fitness tips!

“UNSCRIPTED: Life, Liberty, and the Pursuit of Entrepreneurship” by MJ DeMarco
from UNSCRIPTED: Life, Liberty, and the Pursuit of Entrepreneurship
by MJ DeMarco
Viperion Publishing Corporation, 2017

1) No Moderate Exercise Sessions: Either toolittle, or too much, orway beyond what I plan todo, andwith noset schedule.

“The New Evolution Diet: What Our Paleolithic Ancestors Can Teach Us about Weight Loss, Fitness, and Aging” by Arthur De Vany, Nassim Nicholas Taleb
from The New Evolution Diet: What Our Paleolithic Ancestors Can Teach Us about Weight Loss, Fitness, and Aging
by Arthur De Vany, Nassim Nicholas Taleb
Rodale Books, 2010

22 23 Do your favorite fitness challenge.

“Dynamic Physical Education for Elementary School Children” by Robert P. Pangrazi, Aaron Beighle
from Dynamic Physical Education for Elementary School Children
by Robert P. Pangrazi, Aaron Beighle
Human Kinetics, 2019

The second is easy enough to understand: Your body adapts to workout routines.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

9) Consider initiating swimming exercises for 1–5 minutes, twice a day.

“Laser Therapy in Veterinary Medicine: Photobiomodulation” by Ronald J. Riegel, John C. Godbold, Jr.
from Laser Therapy in Veterinary Medicine: Photobiomodulation
by Ronald J. Riegel, John C. Godbold, Jr.
Wiley, 2017

4 Make a list of personal qualities a fitness instructor should possess to be successful.

“The Essential Guide to Fitness” by Rosemary Marchese, Julie Taylor, Kirsten Fagan
from The Essential Guide to Fitness
by Rosemary Marchese, Julie Taylor, Kirsten Fagan
Cengage Learning Australia, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Thanks to you, I enjoyed this video and wanted to share this related topic that was interesting to me with your dear ones. It may be very appealing to you.

    link below

  • size xl size xl

    Being foodie…and curious about trying new food…but also want to loose few extra to be focused towards my goal of being healthy..I usually give myself different challenges like if I’ll loose 2 pound in a week than and only than I can try a new dish..or sometimes to cheat with my schedule I also decide that if I’ll do 150 squats in a week than I can have one dessert.. all these keeps me motivated toward my goal to be healthy… and of course your videos are the best to keep myself motivated…��‍♀️����‍♀️

  • I am at 143 and I am trying to get to 130 that’s my goal and I working toward it doing my work outs I will get there I know I can do it it will happen definitely happen.

  • My goal is to lose weight and not be scared to use the clothes and make up i like
    I feel like anything in my chubby and full of acne face looks awful, I have such a bad relationship with myself and I really just want to change it a bit
    Let my hair grow, go down 2 sizes is enough and I’ll finally have the confidence to even paint my nails as i like…


  • Yaass I find routine is number one..I’m done school at 3, so right after that I go straight to the gym cuz Laying down and looking at my phone right after school is just not enjoyable anymore

  • I love how realistic and understanding you are. This is what I needed to hear. I’ve been feeling very frustrated lately because I am not seeing the results I want to see and I get to a point where I just want to quit. I feel so guilty if I skip a workout or I do not follow my diet all the time. Thanks for sharing this with us Maryana!

  • thank you so much Obi youve seriously changed my workout habits and im seeing hella results!! much love from Dallas texas brotha!!!

  • I absolutely loved this video! You spoke with such kindness and understanding for the journey, and I hope you’re able to speak the same way to yourself more this year! One of my New Years resolutions was to try couch to 5K, and it’s been a great way to track my progress. Two weeks in and I can already run way more than I could before!

  • My tip is:
    Besides training with some fun pumping music, finding a workout partner and something you really enjoy doing (whether it is some form of cardio, weight training or some sport) is MIXING THINGS UP.

    It’s no secret that as humans we get bored really easy, and whether you enjoy working out or not it happens to all of us at some point. So i truly recommend every few weeks mixing your training, adding some new exercises, changing your training days, adding new challenges, or whatever suits you best to give a little twist to your routine; this way i find it way easier to stay consistent and on track of my training goals, since it’s not always the same thing and i’m looking forward to stepping up my game and improving:)

    Oh and another thing that i love doing and find very motivational is keeping a workout journal, by this i mean a file or notebook where you can log in your workouts so you can see and measure how much progress you’ve made. For example, i’m into weight training so i keep track of the weights i’m using, the reps, the sets and i find so gratifying to look back to where i started and see how much i’ve improve my performance. But let’s see you’re into HIIT cardio, so you log your time, how many reps, and the sensations you felt during and after your workout. You’ll find out that at the beginning maybe you were able to do just 10 mins of HIIT and now you’re doing 35 at full speed. Or let’s say you stared squatting bodyweight and now you’re lifting 50 kgs!

    This is the training gear i’d love to have: SIZE S SIZE S


  • “Sweat Expectations” top (2XL): “
    Essentials Linear Tights (2XL): “

    I think it’s really important to make exercise fun. The more fun it is, the more you look forward to it, the less likely you are to miss it! 2 apps that I really enjoy for running are C25K and “Zombies, Run! 5K Training”, looking forward to “Zombies, Run!” after I “graduate” from my training programs. May the one with the greatest need win! Good luck all.

    And thanks for sharing your tips to success. I just found your channel looking for running cool downs after my run this am. I’m excited to be here and learn more!

  • Thank you:) it’s been terrible for this new year. Last year around September I began and lost some weightbut then I got surgery in Novwhich put me off for about a month, December I restarted but on the 31st I tore a ligament in my knee which put me off for the new year. I gained my weight that I lost since September, slowly it’s crawling back and it’s one of those points where you just don’t want to do anything anymore. Dec was going so well I was on a roll and now I’m not allowed to walk or put pressure on the knee for at least a month….. ��
    But this was great to hear thank you:) Dedication is what I need to stick with

  • tip: workout with a friend or a group of friends and the workout will go by a lot quicker. Also add some kind of fun twist in your workout to keep yourself motivated!

  • Hey Whit! LOVE your channel very informative! What do you use to plan the exercises you do? Do you have a coach? Do you use google? Thanks!

  • Just wanna say you motivate me! I’m so happy I found your channel.
    My goal right now is to move my body every day. Whether that’s a workout, going for a walk outside, yoga, dance party in my kitchen. Anything!

  • Obi, you’re a smart and calm guy man, it’s ice to listen to you! What are your other interests/hobbies besides this sport/lifestyle? Do you like reading, meditation, traveling, cars, animals, nature? Have a great day Obi!

  • I wish more people would have more awareness & specify that they ship here in CA, not all places. Unless your specific audience is meant to be for Cali ppl…��

  • So this was your very first video in Youtube haha, you are the same all time, even the way you talk. Except the nails, makeup, and the clothes. Prettier now!

  • 1. Get a buddy
    a human who wants a similar goal: my friend is much faster and encouraging with at least once a week open. I’ll run because she needs to run.
    an animal who wants to go with you on a run/walk. Volunteer to walk a friend’s dog.

    2. Get an app like CharityMiles. I’ll run to make sure Wounded Warriors Project (or any of CM’s huge list of charities) gets some cash or more awareness even when I’m not motivated for myself, especially when my plateau becomes a weighty climb.

    Size M
    Color Blue (S98010)

    Size M
    Color Black (S97937)

  • Here are my three tips on staying motivated to stick to my training regimen:
    1. Be part of a group. I have a running team, and I also join running and cross-fit training groups. It feels good to train with friends, meet new people and experience the joys and pains (DOMS) of the circuits.
    2. Join races. This encourages me to set new goals that also motivates me to continue training. Once I accomplish one goal I set another goal and train again.
    3. Dream of the future. I want to stay healthy and fit so I can take care of my family’s next generation. ��
    And speaking of training, I am currently preparing for a full marathon on 30 July 2017 and a 50km Ultramarathon on 9 September 2017. Given these distances, it would be great if I can be supported by a good compression leggings such as the Adidas Training Miracle Tights.
    Bottom Size Medium:
    Top Size Medium:

  • Gave up dairy for lent earlier this year and I stuck with it, it’s helped me feel so much healthier and I’m honestly so happy I did it, pizza was ruining my fitness goals

  • I love love love every tip you gave. You are so right! My goal right now is just to make it to the gym every day. After just a week I feel so much better and more energized. I was definitely setting unrealistic goals when I started my journey March of last year. Now I’m just tracking my progress with how good I feel and how much more active I’m becoming. That alone is what is getting me to the gym daily! Definitely feeling more like a lifestyle change now!

    Thank you for your videos! Honestly always so informative and inspiring. ✨

  • I literally love your videos and this video was so helpful. My husband survived a heart attack last year and I finally have him on board to a healthy lifestyle. We went out today and bought so many of the foods you recommended in your previous videos, thank you for your postive videos.

  • Size M Size S
    I have three tips myself….1. I take pics of myself everyday and use a progress bord what I look like day one to current.
    2.Set up a challenge and a time frame and then irrestiable reward like a spa or an dress you have been eyeing for awhile food shouldn’t be a reward.
    3. It’s great to have a support group but having a friend doing a fitness challenge with some friendly competition thrown is highly recommended.

  • I did not know that halo tops are selling gulten and dairy free ice cream btw I love u. “Don’t give up and try your best plus successful as you can be anything that you can do it and live your best life as on YouTube ��”

  • My tip is to never give up. I don’t like to give up. I’ve a wallapaper with a quote which says “A winner is a dreamer who never give up”.I watch videos of a french Youtuber (tiboinshape) who motivates very much! Size M Size M Color Black/White (BS3693)

  • Obi love your videos because you use a common sense approach to fitness. My goal is to be as military fit as I was in my late teens and early twenties with moderate musculature.

  • Your transformation and journey over the past two years is so inspiring!! Gives me faith it’s possible to be happy in your life and career goals, thank you for sharing!

  • Hey Obi can great video! Can you also give me the link to where you got that t-shirt at 7:37 of the video, that would be great thanks (I like anime as well)

  • 1. Take Steroids. 2. Take HGH 3. Take more steroids. 4. Cycle off Steroids to cut. 5. Take even more steroids. These false premises of just working out without juice is really wrong. You know people cannot look like that without drugs. Stop it.

  • I’m so glad I found this channel, you really inspired me to busy my hump and better myself. I look forward to many videos to come. Much love from Houston

  • My tips:
    1 Eat healthy and get ready for exercise by having the right amount of energy in your body
    2If you are a technology lover, monitor your activities with an activity tracker, it will be fun to analyze your data after the activity
    3 Have fun buying something that is useful for your workout, such as clothing or accessories, whenever you reach a goal as a prize

    Thanks for the opportunity and for the useful tips of the video:) I put the links from the store SIZE XS SIZE S

  • So I decided to do a marathon on all your videos, and OMG I cant believe how come you’ve come ❤️❤️❤️ This is giving me motivation to get out and work for my goals

  • It’s incredible how people still talk about Arnold. I am from the same country as him i have to say that makes me feel proud of my country. I mean we just have only nearly 9mio people:)

  • TIP 1: Plan your workout ahead of time so you know exactly what you are going to do and can prepare appropriately
    TIP 2: Drink tons and tons and tons of water. It gives you energy to not feel like you’re going to pass out the whole time:)
    TIP 3: Set little goals for each workout. Gradually build to bigger things, but start with something you know you can do and feel proud of doing. Little things go a long way!!

    Bottom: Size: M
    Top: Color: Black/ White, Size: L

    Thank you for pushing me to be a better version of myself every day! <3

  • My 3 tips to stay focused and motivated are: ⬇️
    ✅ 1. Watch videos of your sport idols. For me this is the most powerful way to gain energy for any activity❗
    ✅ 2. Watch runtastic videos! Tons of good motivation, great advices and technics and sea of positivity❗)
    ✅ 3. Smile and have good mood! When you are positive you automaticly want to move, to do something❗
    + Enjoy everything you do! ��

    Thanks to Runtastic for this opportunity! And even if I won’t win, I still will watch you! ��

    �� Size M, Orange
    �� Sile M, Orange

  • My tip:
    Make working out fun!
    I have found that it makes it hard for me to stay focused if I’m constantly doing the same types of exercises so I like to mix it up and add swimming, walking my dog, or yoga within my week and it helps me stay motivated. Size:L Size:L

  • Hey Obi could you please do a video on how to staat on track with dood please. Your tips and tricks die cravings. Ik love your content! Greetings from belgium

  • This popped up on my recommended, you seem much bubblier, more confident and happier than you did at the start of 2016, and THE SHOULDER BOULDERS HAVE GROWN! What a difference!!!

  • I always try to plan my days in advance, such as having an idea of what I will be eating, and the exercises that I will be doing. In order for me to lead a healthy lifestyle and reach my goal weight. I find that it is important for me not to have unhealthy snacks accessible in my home. If I do get a craving nine times out of ten, I am not going to get in my car in the middle, of the night to go to the store. This is a practice that has been very beneficial for my lifestyle change. I also like to record my beginning weight, so that I can track my weight loss process. I also like to have before and after pictures handy. Basically, what I do is take pictures of myself throughout my journey. Lastly, I like to purchase my clothes a size or two smaller, than my normal size; this encourages me to work harder, because I want to wear what I recently purchased. I love the idea of rewarding myself with clothes for doing well, but unfortunately, I do not have the funds to splurge like that as athletic wear can be very expensive. These are things that have helped me throughout my journey, and to stay motivated. I really hope I win this giveaway as I only have three outfits. Thank you so much for the opportunity.



  • Hi! My name is Michelle.
    My tip is to write down your workouts every day, so when you don’t want to work out, you can read through it and feel motivated again!
    Here are my links: In a size XS. In white and a size XS.
    Thanks so much!!

  •!product/B47700_rslszipteem size M!product/S94403_snlngtim size XS
    My tip for staying focus which I use is
    1. I workout alone so that I don’t need to wait or depend on my partner.
    2. Watch the motivational video for staying focused.
    3. Read book or blogs related running or triathlon, try to implement new things if I read something new.
    4. Keep an early morning alarm so that I don’t miss my workout.
    5. Look forward to improving my timing with regular workout.
    6. Try to achieve KOM on Strava:P

  • I like to take group classes and invite my friends to go with me so I feel community rather than competition in my fitness life! This keeps me motivated to attend daily classes & keep my sweat going!

    size xs:
    -size s

  • My advice to reach your goals is to share them with others, but do not depend on anyone, so your training plan will not be altered. Size XS Size XS

  • Prepare for training the day before. When you just have to grab your workout great when leaving the house it’s much easier to do it eventually. size m size m

  • Hi Lunden! It took me a few to list 3 ways I get motivated when I train, but I finally did:
    1. Find a public race or competition and train for it: your goals will vary time after time, and everytime you’ll experience more competitiveness with yourself;
    2-train with your significant other and ask him/her to be severe and be your trainer and motivator
    3Equip yourself with a tech gear so you can scientifically monitor your progress and work on various aspects of your training (aerobic and anaerobic)
    (4bonus track: train to allow yourself some extra food.. I know it is not very sporty but this is my truth:))
    and btw, for sure I’ll follow your n. 1tip!
    here we go: Top M size
    pants: M or 44 italian size
    pants: size M or 44
    thanks!! ����♥����

  • Since I’m always on my phone, every time my phone dies I do 50 squats!!!!!!!!! size xl size xl

  •!product/BA7837_ultrabooststm size US 12.5/UK 12 (preferrably with firm insoles, suitable for flat feet)!product/BS4648_clmchillssjsym size XL my tip to stay focussed is to run through long straight stretches in a park where you can focus on a particular target and hence would keep going hard until you reach that point. This is helpful especially for interval running. I listen to running playlists in my bluetooth headphones.

  • Hey girl! Love your channel, I literally spend my days watching all of your videos and then rewatching your videos!�� so of course I had to come and watch your first vid!! You’ve inspired me to get fit, and I’ve been going to the gym everyday for the past month, and on the days where I can’t make it, I feel all blah�� thank you for being so inspiring and so amazing!! Also what shirt is this it’s so cute!! I’ve been taking all of your recommendations from your videos on workout clothes, and supplements, I’m literally obsessed with you! I’m like okay if Whitney says I need it then I gotta get it!! Love you and can’t wait to see all of your upcoming videos!!

  • love your videos!! I found your channel last night and I can’t stop watching videos. I decided to officially change my lifestyle to a more healthy one last week after gaining some weight and feeling unhappy with how I look. I love that you keep it simple, easy and you’re super honest! I’m lazy when it comes to making food too. and you seem like a makeup junkie like me! ��

  • My tip is to split distant goal to smaller ones and celebrate achievements.
    Size: S

  • Size Small Size Small I don’t care what colour you pick if I win for the top and bottom
    1. Have an end goal, always keep your end goal in your mind. You are working hard to get somewhere but in order to get there you have to know where you want to get. Like for me I train for races. You can also sign up for competitions they are great motivation plus you get to meet people who enjoy doing the same thing you like to do.
    2. Create or find different ways to work out or train. Doing the same work out day after day and week after week gets boring and that’s the reason why people normally stop working out. Its no longer fun. When you where a kid you would play for hours but that changes as you get older but it doesn’t have to. Incorporate things you did as a into your “workout” and you will have more fun plus you will be more excited to work in fact it may no longer feel like a workout anymore.  
    Have a great day:)

  • -my tip is repeat to myself “No hurry BUT no stop” (in italian: senza fretta ma senza sosta”). it means that every goal arrives with sweat, confidence and persistence.
    we must be resilient and never give up. every goal is a little step to became the better version of ourself. we didn’t be hurries because our wins arrives day by day, in workout and in the other part of our life.
    remind myself why I am working out and remember how I was five years ago;
    listen music during my workout and share my performances on social network.

    Size: M

  • Hi, great tips, thanks! What do yo think about micro-periodization (eg. shifting focus every workout day in a week -one day strength, one day mass, one day power, etc.)?

  • Going through all your vids. At the beginning of this one you say “welcome back” but this is the oldest one in your list? Did you remove some?


    size med…..something me and my friend do to each other is one day ill be the one telling them lets do this, lets go for a walk or make a healthy meal…and then the next day its opposite. i find having someone tell you that your going for a walk really helps. no is not an awnser. if someone says lets do something we alway do it. there no doing it later. we help each other soo much.

  • 1 Take pictures before and after, sometimes we see results in the pictures that we don’t see in the mirrror;2 Find someone to train with, to push you! It can be a friend or a family member:)  XL XL

    My tips are: 1. Results app and its training plan of 12 weeks. The notification of app help me to doesn’t forget my training set about four time a week
    2. Music, music and music. This is for me is like a gasoline for a car
    3. See my progress, share it with my friends and understand that my body speaks about it

    Top: size L Color black
    Bottom: Size L Color black

  • My tips are eat slowly, don’t drink your calories, and get a workout buddy! Medium Medium
    Very hard to decide!!

  • Mon astuce pour me motiver: Me dire que grâce aux exercices que je vais faire je vais dire adieu à mes problèmes de dos, que je vais pouvoir refaire des choses que je ne pouvais plus faire. Et ça marche, petit à petit je peux faire des choses que je n’arrivais plus à faire.
    Merci runtastic pour toutes ces vidéos qui m’ont redonné goût au sport. taille L taille M

  • My tip is to start the day with one workout. If I do not have much time I do HITT ou some other fast and intense Workout. If I have time, go out running. Always have time for a walking with my dogs. So I keeping me in movement, with hard or soft activities according to my business day. (size M) (size M)

  • Okay, I get the no eyeliner thing now haha. You should do a video on this first youtube video. Nikki B did it and its so fun and cringe but I know you’d make it hilarious.

  • I have three tips:
    1. Set up for a race, this will give you motivation
    2. Listen to your music, this will take your mind away from fatigue or pain
    3. Find a running buddy who is better than you or find someone on the track who runs slightly better. This will help push your limits.

    Exuipment (size m)

  • Yup, I’m human so I always abide by the reward system! So I tell myself if I do good working out/eating good for let’s say the next month..then I can treat myself to something like I a new pair of workout pants or top I’ve been eyeing! Then I get my new clothes and I’m motivated to go workout in them and plan for my next reward! (size m) (size s)

  • Your channel is awesome man, found it just this week! I am on Week 9 of following the Stronglifts 5×5, after many years of not going “heavy.” Going to finish up 10 weeks and then cycle into a hypertrophy routine for a while, got the idea from another one of your Squat videos.

  • Tip 1: i make a wasap group with my friends from the gym and we share diferent workouts for the week. No excuses.
    2: I lisen to motivational audio douring my workout
    Size M

  • Great advice again. Unfortunately, here in the states we will be shutting down soon again, so I started buying what I can for the home gym. Kettle bells are here so I am watching a lot of your stuff there. Squat rack is on the way. Weights and bench are here, so getting there. I am aiming for the first time in my life to get rid off the love handles:). I have been pretty thin before but those love handles have always been there. Then maybe a shirtless workout video:) I am doing this but being in a slight caloric deficit, about 400 daily. The slower the loss the better I figure.

    Structure is huge. One cannot overload if one does not know where they have been.

    Thanks again man!

  • I feel like Maryana is one of the first gym influencers I’ve heard say that motivation is fleeting, and to not rely on it… I didn’t realize how much I needed to hear that from someone until today, thank you ��

  • So motivating, I love working out I have no issues working out I find saying no to comfort foods difficult I can’t find the balance ��

  • My goal this year is to be confident enough to wear swimwear again after 7 years and trust me it’s harder than it sounds after being bullied like 20 years of my life �� fighting ����

  • My number one tip I can give for reaching your training goals and your ‘WHY’ (your purpose/what drives you) is to write them down on a piece of paper. Fold it up, put it in your pocket, back of your phone, etc. Take it everywhere with you. When you lack motivation, pull it out. Your goals and your purpose will pull you up when your mind is telling you to quite. Large Medium

  • My work out tip might sound silly, but it has really had motivated me, I buy a work out outfit from Walmart when I meet a big milestone. It’s super cheap, their cute, and hold up, but it motivates me to meet my next goal, and I feel good wearing new work out clothes that fit me. So my first 5k-outfit, my first 10k-outfit, right now I’m working on a goal of my speed/time for my 10k, if I reach it, I’ll spend $16 on an outfit and be super motivated!:) -medium -medium

  • My tips are getting a running group or buddy and sign up for races so you’ll have specific goals that you will need to achieve:) size S, color energy aqua size S

  • SEX….. now that I have your attention, my favorite workout tip is to live as close to your gym as you can. I literally live next door to my gym and I find it easier to avoid excuses. Too hot? Is it raining? Are you tired? Do you feel lazy? Absolutely no excuses. And no matter when you have free time during your day regardless of whether it’s a weekday or a weekend, it’s so much easier to just hit the gym! The steps to push yourself to go for a workout are always the hardest….this tip makes that part go quickly. Once you’re in the gym, motivation comes from within and from your surroundings. Let me know if this works for you! (Grey 48M) (Red M)

  • 1. Don’t train alone. Find happy friends and together you’ll motivate eachother!
    2. Put your training clothing at significant spot before you go sleep
    3. Say how proud you are of yourself in front of the mirror after training!
    ( Size M, Orange)
    ( Size M, Orange)

    Size medium
    Size medium
    My workout tips:
    1:Keep it fresh, switch things up. If you usually workout alone, try a studio class, or switch the class you usually do. Try something new, maybe work with a personal trainer.
    2: Spend a little time organizing your music to optimize your playlist. Find the right blend for your workout. For example, classic rock might be great for pace runs, instrumental music might be best for recovery runs, etc. Also, try changing it up with a podcast or even an audio book.
    3: The time between workouts is just as important! Take your rest days seriously, try adding some mindfulness practice The skills of mindfulness can really help getting and keeping your head in the game.

  • Workout tip: I tell myself get it done or you will regret not doing it. You never regret getting in your workout.
    Gear: Bottoms, Size small Top, Size Med, Color lab green

  • What motivates me to workout is updating my workout routine. Knowing that my routine will change every two weeks excites me because I know I will be trying out something new and that I will be concentrating on a different muscle set. A recent video upload from you actually came in handy. Before, I used to list them manually and note them. But thanks to the Runtastic Results app, updating my routine became way easier:)

    Top: (Size: MAB, Color: Black)
    Bottom: (size: M)

  • 2 tips:
    1chewing gum keep me focus during working out
    2if u feel so exhausted, don’t push yourself
    color gray size XL
    color orange size XL

  • i am restarting my fitness journey and i have so much more weight to lose this time around. it is extremely frustrating and i beat myself up for it all the time. i hope that i can keep going even when i feel like nothing is changing. thanks for making this video!!

  • Hi Lunden love your tips and always look forward to your videos…

    Tee (size L)

    Tracks (size L)
    Would love to win these…

    I always keep my fitness goal in mind which constantly reminds me why I started this journey and also keeps me from quitting

  • I very want this giveaway because I have very small amount of money and I can’t spend it to good sport clothing. But I love sport so much �� especially running, fitness and soccer and I do these 3 all the time! ��

    My 3 tips to stay focused and motivated are: ⬇️
    ✅ 1. Watch videos of your sport idols. For me this is the most powerful way to gain energy for any activity❗
    ✅ 2. Watch runtastic videos! Tons of good motivation, great advices and technics and sea of positivity❗)
    ✅ 3. Smile and have good mood! When you are positive you automaticly want to move, to do something❗
    + Enjoy everything you do! ��

    Thanks to Runtastic for this opportunity! And even if I won’t win, I still will watch you! ��

    �� Size M, Orange
    �� Sile M, Orange

  • Work Out Tips:1. Have your gear ready to go. If you have your equipment ready to be used you are much more likely to work out.2. Work out with a friend, that way thw workout is much more fun and you get to spend time together!3. Take a group class, those are always fun, you get to meet knew people while you’re working ou!Equipment: Size XLhttp:// Size XLThank you for this opportunity!

  • My workout tips are: [1] Register for athletic events (be they a 5K race or an OCR) and train specifically for them so you’ll always know why you should be consistently working out. [2] Enlist a workout buddy (either a friend or your significant other) to reinforce your workout schedule misery loves company!

    The training gear I would like to get are: SIZE M SIZE M

  • My ultimate tip is new training gear! 😉 But really, I think it’s nice to have a new sport outfit and to wear it for the next run or workout. And sometimes it is also a motivation to see nice shorts or crop tops or sport bras, which you know you can only wear if you do a little more workout.
    That’s what I like to get, if I win the give-away:
    Top Size S
    Bottom Size S

  • Hey Whit these are great tips, thank you for sharing… also can you do other videos like what workout clothes you have…. like the kind you put in your favorites…. Please

  • My tip is something a lot of people wont agree on but weighing myself every morning helps me stay motivated and watch what i eat. thats always been my thing that keeps me going! Even after having two babies! size small
    size m

  • Workout Tip 1: Envision Success Before you get started, it is very important that you envision yourself at the finish line. If you want to achieve a certain fitness goal, make sure to envision yourself in a state of success.

    Workout Tip 2: Go shopping! This is my favorite, go out there and buy your favorite Adidas Ultra Boost shoes or Adidas Dri-fit, it will surely motivate you to get moving. The investment will pay off as it will motivate you to stay on track.

    Workout Tip 3: Have Fun! Find fun ways to workout when things get boring. Whatever you do, just make sure you have fun

    Men’s Training Gear:

    Top: Colour Grey, Size M

    Bottom: Multicolor, Size M

  • my biggest struggle is caringb too much in the day and eating very healthy but then at night i just say f*ck it and binge eat junk food����

  • as i’m very ambitious my tip is:
    set you goal very high, so you should work couple of months, tell as many people as you can about it (they are not doing this with you) and than you have to do it they are going to keep asking about your progress:D size s a/b size s

  • I love this video! You make some really valid points that not many people think of. I love the morning routine point, it’s so important!

  • My tip that works for me is:
    If i lack motivation to work out, i put on my favorite music that i know will make me happy and make me want to dance.
    Oh and i put it on LOUD! ��
    My mood and energy level always rises when i listen to my favorite music and then i am good to GO!
    And GO! with a smile! ���� Size L Size L

    Greetss from The Netherlands:)

  • Look how far you have come? I have loved watching you grow and seem more confident. I am also loving that you are finally getting the subscribers you deserve. Keep up the great job ��������

  • I am a night shift STNA. I eat a meal before I go to work at 6pm & I get off at 6am. I take things in my lunch box I snack on Bc I can’t really take a lunch. I bored eat SOOOOO bad. Can you give tips??

  • Is this your first ever YouTube video? I want to start a channel but I’m so stumped on what to make for my first video.. Thanks for the tips, love your channel x

  • I am a 17 year old girl who is trying to make new fitness goals and lose about 35lbs this 2020. I’m looking for someone who wants to be my fitness buddy (give each other motivation, ideas, and just overall support). Comment below if you’re interested:))

  • Perform like the fabulous All Blacks Team does. Haka rulez 😉

    tip: set a goal. all the calendar time and support will fall to the way side if you can’t articulate your goal.
    more importantly; be able to articulate what your goal means to you and why it is important enough to enlist the support of your friends and family


  • So excIting, I was trying to remember the journey of how I first found you and the answer is, I was at Starbucks studying one day after the gym and your video about your new car being stolen came up… I think there’s only a handful of videos I haven’t seen and this was one of them. Tips are true now just as they were then, I would love to cut out soda but Whit guuuurl, thas a realllly big commitment. �� Much love!

  • My tip to stay focused is to keep a picture of the “before” you on the bathroom mirror 😉 size S size S

  • Using new and different workout techniques is a major motivation for me.
    Pairing different workouts like Yoga, aerobics, pilates, power yoga, Zumba along with regular work outs is a fun learning experience and makes me excited to learn new things and remain focused.
    Using new accessories always create that excitement factor during workout. Trying new clothes or that favorite pair of shoes can also work as a motivation at times.
    Last but not the least, “Confidence” is my major motivation for workout! Doing that extra set of push ups or that extra mile assures me that I can do anythinlg that I decide to do!
    And here’s goes the list of things which I shall love to own. Thank you in advance:D

    Tee (Large)

    Tights (Large)

    Shoes (UK 6)

  • Just subbed to your channel a week ago. You encouraged me to hit the gym when I wan’t feeling up to it and I had the best workout andI was full of energy. You are great keep up the vids. peace and blessings

  • Tip 1…. Plan the next 3 month session both for individual and group training
    Tip 2 attend small group trainings
    Tip 3 involved a friend incouraging each other both in train and running.
    gears: both size M

  • What im struggling with is ive been trying to lose weight for about 3 years now, and everytime i gain it back, im so tired of counting macros and weighing things and some days im too lazy to weigh my food and end up not eating and binging later in the day. Im sick of having food consume my mind even when im not “dieting”. Anyways thats my rant lol

    If anyone has any tips feel free to share:)

  • Hey Whitney all your shoulder workouts are paying off! You can definitely see a difference in your shoulders from the beginning of the year til now.:)

  • This is what I’m doing for happiness and I don’t wanna take a day off from training my Goal is not to be better than someone else my goal is to be better than i was before ����

  • Hey Whitney, Can I ask you couple questions?
    1.I’m hitting gym 3 days a week for weight lifting and 3 days for yoga, is it ok to arrange like that?
    2. Do you hit gym when you are in period?

    Thank you! you have amazing bodyshape!

  • workout no matter what even if you do something else you consider a workout, missing one day can lead to not wanting to do it the next day. CONSISTENCY!! BlackL TealL

  • Look how much you have grown whit! I love your videos and I’ve watched all the current ones so I decided to bring it back and look at your progress girl!!!

  • I love ❤️ the way you edit your video on YouTube I love �� watching your video on YouTube you make awesome �� video on YouTube you make an amazing �� video on YouTube I’m your biggest fan

  • size m size m
    it’s like a medicine to me…i have to do it because i know that whatever happens in my life, it’ll fix my mood.i also imagine myself having the body of my dreams and this is what motivates me more than anything!

  • going back and watching your videos in order, you are a born natural for speaking in front of the camera, your personality is great.

  • I saw your Whitmas Day 3 video today and lemme tell yaaa…you look so much better, mentally and physically!!! You look happier, more confident and waaaay much more ripped❤ Love you so much, you really do deserve the best!

  • This is so cute and different to watch your first video Whit! I can’t believe it’s been a year. It feels like forever! ������������������

  • My tips:

    1. Listening during my exercise and before to motivational speech and music,
    2. Set to my self some short/mid and long term goal with of course some rewards in between each time a goal is reached,

    Thanks Runtastic Team for all the videos and tips you give in your channel,
    Links from the store: Size M Size M Size 42

  • You’re goals and I’m just watching this and am only 12 but I already wanna get into fitness and working out especially weight lifting and your one of the main reasons like jeez your body goals ������ I love u!❤️

  • well I love cheese is cheese really bad I cut bread and pasta it really kill me but I did I don’t drink I do good but I get scared too like I want to stop being scared

  • I tried daily harvest last year and bought I don’t know how many smoothies and I think the only one that was tolerable was the cocoa mint… all the other ones were so hard to eat and were nasty ��

  • 1. get my equipment ready the night before.
    2. involve my husband, great motivator ��
    3. remind myself why I am working out, healthy heart and muscle, vibrant skin, and be a motivation for other women and show the good example to my kids
    I like the the 3 stripes tee Large and the supernova TKO Long Tights Large

  • -size small size small
    I think one of the best motivators is to reward yourself and treat yourself, not only when you see progress, or even if you did a good workout, or a little regular anniversary (2 months on a fitness journey) whether that be with a delicious healthy meal or brunch with friends, buying yourself some good looking sports wear, or going to a massage, I think rewarding yourself and showing yourself some more love love can really help motivate you on a fitness journey! Thank you!

  • I just discovered you and you are a queen. Love that you are empowering women instead of turning them again each other. Slay girl slayyyyy

  • One thing that works in my favor is that I don’t have a sweet tooth. Unfortunately I love red meat. I could eat a steak Burrito every day.

  • Blows my mind that here in the US (especially in less-backwards state like New York I live in NYC), we won’t be going back to gyms until 2021 at earliest. Rep out a few squats in our honor

  • I was 240 (fat) now I’m 180. From here I want to put on 40 lbs of muscle, get to 220 lbs. I’m working on cleaning up my eating and creating new work out plans to make sure I make gains. I want to be as sexy as Obi Vincent!!! We opened in May here in Austin. Had a friend snap something on his back yesterday. Lmao. Thanks Obi. ������

  • Needed to hear this today. I have been so hard on myself with my progress. I have lost 45lbs so far and I have hit a plateau. So this video helped! ��

  • Watched this video for my first day back at the gym in a whiiiiiile & it lifted my spirits thank you for being so honest and real and pointing out that the way we speak to ourselves and look at ourselves is an extremely valid “resolution” to try to make healthier and kinder. So hard to remember this one and to remember that it, like physical/physique goals, take time, patience, and hard work. So much love to you and gratefulness for the light you exude!! <3 from Glendale CA

  • I have a question. Would you prefer to work upper body portion first and then work your way down? My body shape is an upside down triangle, and I need help.:)

  • I wanna say thank you for posting the videos you do, I’ve struggled a lot with losing weight whenever I feel like all hope is lost I rewatch your weight loss story because how relatable it is. Thank you for what you do and for being my fitness inspiration as well as just an inspirational person overall!

  • Cut out Dr. Pepper for 21 days is going to be hard. But the tips you gave made since and seem not so hard to achieve. I just turned 45 & went through a break up that for the 7 years I was with him gained more than 55 pounds. I feel this is time for me to get my life back. So I will try these tips & pray I can stick with them. Thanks from a new subbie