The Daily Workout That Changed My Life

[@CoachViva]

Next steps after this video: 1. Want me to coach you? 📣 FREE SNEAK PEEK into my Badass Body Boss program: cchviva.fit/sneakpeek 2. DIY? ▶ The 1 Habit That Changed My Life: kzbin.info/www/bejne/rHqTiqiujNZrrc0

[@tcmaster3]

How much for the program?

[@SarahDewan-g8h]

do u coach people under the age of 18? im 16

[@ravneetkour8191]

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

[@missmayflower]

Yup. It has to be sustainable for YOU. I now do mobility stretches before I get out of bed. Staying in my pyjamas, I then do 20-30 minutes of a workout from KZbin, whatever I feel like. No driving to the gym, no fancy outfit, no excuses. Shower, and I’m done for the day. Usually get a walk or bike in later in the day, but don’t worry about it if I miss.

[@peekaboots01]

I like the idea of excercise in pajamas. Traditional pajamas or do you sleep in sweats, shorts?

[@missmayflower]

@@peekaboots01 Old school pyjamas. Some are traditional style, but knit fabric. So comfy.

[@kys1855]

💯

[@milkykaur308]

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

[@AbdalaBinabdelaziz]

thanks buddy

[@oolala53]

‘Course, this is for HER body.

[@KateLate____]

I loved how you warmed up, cooled down and stretched as part of your timed window. I'm finding I skip these as I feel they're eating into time for the "real" workout, but that I'm getting injured a lot, which makes me skip working out

[@hbkid3040]

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

[@CoachViva]

Thank you so much!! I am glad it resonates with you

[@chinazoucheaga4825]

I totally relate with this journey. Daily HIIT only made things worse for me. I switched to strength training which I preferred, but I was going hard daily as well and it didn't work. But I noticed that I lost weight on rest days. I don't know why it's taken me this long to figure out that I needed more rest days🤦🏽‍♀️. I'm glad I'm seeing this video.

[@KrisannaMarie]

It's so frustrating for me because my body does the opposite. I have to go hard daily to notice scale dips or changes. My body literally does nothing on off rest days 😢I wish my body type was more like yours and hers. I recently realized hormones could be making it so difficult for me.

[@clairejenkins783]

Loved seeing exercise fit into a normal human schedule! I feel much more motivated knowing that I could do something for 20 minutes and that can be it for that day! I also love walking and the time to contemplate and love that that adds to exercise as well. Thanks for sharing your experience in such a realistic way. I also workout in pajama bottoms.

[@CoachViva]

🙌 to working out in pj bottoms and a fitness schedule that fits a normal schedule!

[@chavezchavo]

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

[@kaykhan4100]

This hit home! My dream life is hiking and mountaineering with swimming thrown in for fun! Time to analyze my day and work on small good changes building on one another.

[@CoachViva]

That's the spirit and focus, Kay!

[@annababinska3648]

I don't know why I didn't figure out this myself. I struggle a lot with the intensity of my workouts and with my weight loss goals. Thank you for this!

[@alhaanfatima]

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

[@Steph-sb9tc]

Love that this could also be applied to weight training at the gym. You could do short sets with heavy weights and still get progress. Thanks for explaining this like this.

[@melissalareau1188]

The honest self interrogation is relatable and funny!

[@ishhhmishhh]

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

[@jelita_]

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

[@Goononymous]

This video deserves more views!!! This is a really honest video that I resonate a lot... I'm addicted to food after losing some weight through Keto and IF and now... I really need to ensure that I am mindful while eating and your videos really help me getting into the mindset of losing weight gradually and patiently.

[@RPG.Riot.Gaming]

Great video! I love the mix of comedy and information in it. Keep up the good work! I have started working out for 20-30 minutes each day switching between cardio and free weights. So far so good! I am hoping to increase the time every month. Thanks again for the great video!

[@CoachViva]

Thank you, Jason! Sounds like you're off to a good start!

[@idaiddi]

I started with some of the tips from your other videos and I started measuring, making a spread sheet with my progress, and I addressed where I could make a small change that would make a huge difference. Instead of changing my entire life style in one go, I started switching out cola and energy drinks with water and green tea. Also I haven’t purged all snacks I just portion them better. I make healthier choices for food when I have the energy, but mostly just try to get more protein. I did not start calorie counting yet, and during the last 5 weeks I’m down almost 3 kilos and 3% body fat. Thinking to slowly implement new healthier habits, whenever I hit a plateau. I realize I started doing this easy exercise without thinking about it weight loss wise, cause I honestly just take a small walk every morning to wake up before going home to work in front of the computer. I dance once or twice a week between 15 and 90 minutes, cause it’s something I love. Thank you for your real content, it makes it easier to chose a better lifestyle and lose the weight 🌺

[@CoachViva]

Thank you for sharing this! It gives me so much encouragement to keep making our videos. I am rooting for you! Keep me posted on how it goes.

[@LifeUnfiltered-Raw]

The most realistic conversation regarding human nature and exercise.

[@victorytarotdivini]

Thank you for a very inspiring video 😊 I love to walk, it does burn calories if I walk for hour to hour and a half!! If I don't walk,my workout routine gets really boring: a routine! You reminded me of what my walks really mean to me: it's fun, I love nature, air and feeling free outside. Thank you!

[@melissamitchell284]

I love your approach and the way you deliver it 🎉

[@tammypowell8382]

Great video! I recently found your channel and appreciate that the advice is not only honest, but also achievable and very different from so many others I've seen that preach that there's one "right" way to do things that involves a lot of exhausting workouts every single day. Thanks for presenting something that's realistic (including daily schedule variations) and a LOT more enjoyable!

[@CoachViva]

Happy to help, Tammy! Enjoyment is paramount and it's surprising how much progress can be made toward general fitness if we optimize for that. Rooting for you!

[@heatherframpton9693]

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

[@kamilamukailova872]

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

[@CoachViva]

🙌 for going through the same path!

[@Rainbow_1981]

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

[@AlisonPintoArt]

This was brilliant! Both the honesty of the struggle of motivation and the clarity of why you did what on each day. For me that was the bit I’ve been struggling with. Scheduling became an excuse. I love that you’ve shared your schedule and workout between deep work sessions. Don’t you need to freshen up after? Here with the heat an humidity even 10 mins would bring a lot of sweating. Do you face this challenge? Also… you look incredibly fit like you’re on your way to those life dreams already! 😊💕

[@KateLate____]

I 100% line up my workouts to my shower schedule! I live in a tall apartment tower, and the gym is in the building. The building is very well climate controlled. I work from home. I often do 5 mins of exercise in my kitchen, without breaking a sweat. If i want to cycle for 10-20 mins, that means in the gym, and it means needing a shower afterwards, so morning or night.

[@curefansc]

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

[@DroolRockworm]

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

[@tcmaster3]

Totally a fan! Love your sensible approach.

[@madelinefigueroa7457]

Your excercise routine is so organized. I've been trying to plan my workout and decide what excercises will help me achieve my goals but I still have no idea what to do. I am very disciplined and I like excercising so that's not the problem. I just don't know what excercises to do and when. I also have the problem that I'm very thin but I store all my fat in my belly. I don't want to lose any more weight. I guess I have my work cut out for me. 😃

[@CoachViva]

Hi Madeline, it sounds like you have an unhealthy body composition but healthy BMI. A body recomposition is the route to take in that case. This video may help figure out your next steps: kzbin.info/www/bejne/j2XPoIBulKeMopY

[@madelinefigueroa7457]

@@CoachViva Thank you for responding. I appreciate it. I will check out more info on your suggestion.

[@nurliyananajwabintiazlee1829]

I loves walking but people around me aren't sadly :'(( everytime I try to initiate walking while in leisure on weekends, they would refuse haha, so these days I just walk alone 😂

[@dixztube]

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

[@Aurora_Norway2000]

How much weight have you lost by walking? And how long have you been doing this?

[@naturalnia432]

6 hours a day???

[@dixztube]

@@Aurora_Norway2000 I’ve always been pretty fit as I was a college football player at a big time school (that’s been over 15 years ago though) so I burn pretty fast. But I lose 20 lbs pretty quick. I’ve been doing it for about 4 years now. I read as well which has been amazing and life changing. This allows me to get through at least 25 books a year. Maybe 36 on a good year I don’t really go under 195 from the 20 or maybe 30 at my heaviest I’ve lost.

[@dixztube]

@@naturalnia432 ends up being about 4. And it really averages out to 22,000 some days i don’t do much cause of life other days I’ve walked all day to grab lunch and then hit some trails or the lake on my side. When it’s bad weather I walk with the old folks at an indoor mall haha

[@TRP3929]

This episode alone is fit for a Netflix documentary 👏👏

[@ashtrott1599]

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

[@CoachViva]

Rooting for you, Ash!

[@kris12340]

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

[@BettinaNicole]

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

[@CoachViva]

Yay! Glad it resonated, Bettina!

[@lalita9041]

Your thought and lifestyle resonate with me so much. I want to be healthy and fit but I also dont want to treat wellness and fitness as a fulltime job because hey I already have one.

[@dm2836]

Where can I find out more about the grouping and splitting daily activities? I love that idea but need to better understand it before I can implement it.

[@AmandaJYoungs]

I am SO impressed by your videos. I subscribed the last time I watched some of them, and tonight I've started to plan a new programme for weight loss with manageable targets that should be sustainable. I just love everything you say about tracking things. I never have found anyone else apart from you who has really spoken to me in language I understand (I suppose it might be the engineering, although that's just a guess, definitely systems thinking works for me, like James Clear suggests in "Atomic Habits"). It's just brilliant.

[@amanatee27]

7:24 the routine

[@ranaawwad7677]

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

[@CoachViva]

That's exactly it, Rana!

[@JenniferLaylaVO]

Must be an emotional day because I teared up at the end when you said “you can do it”. I watched the whole video and you’re very informative and the editing is well done. I’ve been doing weight training for a month now along with some cardio and while I’m definitely stronger, I’m not seeing any results as far as weight. I’m about ready to give up looking at the scale before I become fully discouraged altogether. After watching this, I’ll try to include more exercises on rest days, like the ones you have here. Thank you for making this and other videos!

[@CoachViva]

Thank you for your wonderful words! I recommend also looking at the nutrition side of fat loss is the bottleneck. You CAN do it, Jennifer ❤️.

[@Priyanka_Bagh]

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

[@ANDREAT08]

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

[@sarahgordon2597]

love this perspective of traning your body for what you soul loves to do.i also love your mobility sequence, for warm up, do you hve link to this workout for mobility and stregnth.

[@annemorph]

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

[@CoachViva]

Thanks for subscribing, Anne D!

[@ericaangela1]

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

[@enioluwaodunjo]

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

[@CoachViva]

Glad you enjoyed it!

[@indubalaram7188]

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

[@anjalipatil3274]

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

[@lisam2440]

I really enjoyed how this was laid out.

[@CoachViva]

I am glad to hear that, Lisa! 😃

[@boxaliving4404]

Thank you for this!

[@ekaterina_shum]

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

[@CoachViva]

Hi Shum, mine won't help you. The principle is to pick a weight where the last 1-2 reps feel like you barely squeaked them out. And then once you get to the top of the rep range, you up the weight and go back down to targeting the lower end of the range.

[@alicjaj8271]

This was fenomenal! And so relatable

[@yves4433]

Hello! Thanks for all of these helpful videos! I wondered what model of the power blocks you have since I’m really considering buying a pair. Hope you guys keep uploading more inspiring videos! ☺️

[@CoachViva]

It's the "pro" or whatever the one with the most weights is called. Glad you are finding the videos helpful!

[@yves4433]

@@CoachViva thanks so much for the reply! have a nice day :)

[@kalisadixon2461]

I love the way your video makes it fun and lively. I’m on the keto diet now but when I reach my goal which not that far away now. I need a new eating habits so I don’t go back to where I was. I hate exercise but love walking 🚶‍♀️ too. Thanks

[@CoachViva]

Glad you enjoyed it, Kalisa!

[@stephaniamunoz6066]

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

[@CoachViva]

Welcome to the Viva Fam, Stephania! 🙌

[@stephaniamunoz6066]

@@CoachViva thank you sweetheart! I’m sure I’ll learn a lot from you ❤️

[@rashmipednekarchavan9393]

Tag line superb.

[@beingtrue2u]

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

[@lobeckdr]

This is possibility the best episode of health fitness I have seen in a year (and I watch them daily to try and motivate myself). I’ve followed you for the past 3 months and this episode it what makes me want to work with you. I live in bristol, uk and they have a trial 12 week programme (called BeezyBodies) I’ve been enrolled on by my GP as I am a BMI 39. It starts on 12th may. I hope you will consider working with me after that? I have had a past 9 years of weight gain (and should know better as I’m a doctor in a busy career)

[@CoachViva]

Happy to have you in the Viva Fam since 3 months ago, Louise! I am glad you enjoyed this video and it resonated with your own experiences and goals. Yes, once you're through the 12-week program and if you need help, reach out and we can jump on a call to discuss if/how we can help you

[@deeraven5645]

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

[@CoachViva]

Thank you, Dee! Glad it gave you a chuckle. My day - made! 😁

[@truelyindian1]

Best video ever .. you brilliant in explaining

[@raquelvanessarg]

I loved your video! You nailed it

[@ellegh.a4238]

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

[@Greekhistoryyy]

I loved your workout from home

[@honeyjennie22]

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

[@CoachViva]

Glad it was helpful!

[@msnamphuongenglish]

Please talk about your deep work-shallow work routine

[@CoachViva]

That would be a whole different channel on my productivity routines and lessons 😅. The latest person to champion deep work is Cal Newport in his book Deep Work. I also recommend following Rian Doris and Steven Kotler for designing your life for Flow. To have the most effective and efficient Deep Work block, I also do a lot of Second Brain/Commonplace practices. I think Tiago Forte has the most written resource, although I don't use his system exactly as is. But I think he can be a good starting point for that. I am naturally inclined to think in systems so I haven't read a whole bunch of books as it doesn't tend to be my main pain point. So I have trouble pointing to more resources. I think business books around 90-day planning would be helpful and you can translate that to personal productivity. I don't think humans can foresee in detail what they want for more than 90 days. So planning in 90 day increments is best. Hope this gives you a good starting point!

[@shivanisharma4983]

Wow. Thank you for keeping it real.

[@CoachViva]

Happy to do so, Shivani!

[@mgoddette1]

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

[@bettyd.1843]

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

[@CoachViva]

Hi Betty, I have it in a Google Sheet.

[@nidhihalan]

I have a question. If your hormones are out of whack and nothing works after the age of 40, what's the best way forward? Eating right, working out not really helping

[@Arcenia13]

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

[@Bmonkeygurl]

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

[@amazinghumans3039]

Seriously, I have no idea about how you made this incredible video, i meant the thought process and need to make this video, yes, this video is about how you simplified the things but simplifying had become a lazy word in this hustle culture, That's why i called this an incredible video... Training six times a week with high intense and always feel weak all the time, joint pains, no fat loss or strength developed and finally, u will have no idea, how much this video made my perspective changed ....

[@CoachViva]

I am glad it broadened your perspective of what's possible, Mohammed. Mission accomplished for this video!

[@illinium1727]

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

[@dainasworldnumbers88]

This was great! So honest!

[@CoachViva]

Glad it resonated with you, Daina!

[@peachyjumpy]

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

[@kuya8329]

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

[@h_and_h_]

Such a good informative video!

[@CoachViva]

Glad you enjoyed it, CR!

[@amrutakakodkar]

What kind of shoes would you recommend for walking?

[@sarahashley4699]

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

[@janespitfire9884]

Thank you for this video

[@CoachViva]

Happy to help, Jane!

[@oolala53]

Do you periodically get your VO2 max tested? You can’t really gauge it yourself and it is highly correlated with delayed all-cause mortality. Pretty sure it’s irrespective of thinness

[@lorijane1973]

Thank you for this! Reality check for me. I have a trainer that gives me hour long workouts 3 days a week. I don’t have that kind of time. Ugh. So I skip them often. I need shorter high intensity and longer short intensity on the weekends.

[@CoachViva]

Totally! Find something you enjoy, LJ, and you'll be all set

[@sharinasingh5180]

Love your story but what the maintenance do you still follow your routines. I have lost 78lbs in 5/6 months through intermittent fasting and walks. But now I have trouble with getting the correct foods. I started this due to my diabetes to get rid of it I am 67 years old I have stopped my daily yoga light weights just walking and still fasting once a week for 48-72 hours water coffee tea. But I fell short of nutrients I started this on my own went down to 97 lbs now am at 110lbs. How do I continue with good foods. I had stopped carbs bread roti potatoes rice etc. thank you

[@umohluna]

Eat meat veggies and a little bit of fat. That’s your basic meal foundation.

[@umohluna]

She said she does the exact same exercise routine now for maintenance

[@rashmidrmysuru]

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

[@pranavnashte2991]

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

[@aryaafrashteh2213]

I agree with the comments below, this was a good video that illustrates that less can be better and more can be detrimental to your goals. Do you think you can add more videos in the future that covers exercise more in depth? Things like peripheral/central fatigue, reps to failure, RIR, when to progress, what exercises work what muscles and why they are important, not doing too much volume, exercises that can be dangerous, etc etc? I'm still trying to construct a basic routine that I can stick to for life and I'm intrigued but the routine in this video. I may have to stea....borrow it :) One question. I noticed you did SINGLE arm DB bench press. Why single arm instead of both arms at once?

[@CoachViva]

Thanks Arya! I hope you enjoy the routine. Keep me posted on how it works out for you. I've put your ideas in our backlog. Thanks for listing them! I do single arm bench press for two reasons: 1. Add a rotational strength component. Without equal weight on other side, my core needs to work more to keep me stable and do the movement. This does mean I start off with lighter weights than if I was balanced weight-wise, but the trade-off is worth it for my goals of fitness. 2. I don't have a spotter. Having one hand free allows me to catch any mishaps.

[@dkannan1707]

Super! 👌

[@trhall7406]

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

[@CoachViva]

Thank you, TR!! We are so happy that we can provide reliable information to you ❤️

[@loriallred4727]

How do you measure body fat?

[@missmirandaspring]

Hi! I was redirected here from IG after revisiting your page for some inspiration! I’ve had a bit of regression since moving abroad last year and needed a good kick in the butt to get going again, and I’m thrilled to see all these amazing videos! Hope you’re well! ~ Spring (formerly from Seattle).

[@CoachViva]

Hi Spring! I hope you're doing well too! So good to hear from you. And I am glad the video is helpful

[@priyankanegi1265]

One thing I wanna ask u ....I m always afraid of workout because of hair .....if I do workout. I sweat a lot than a normal people person. ..n then after sweating alot ..my hair starts developing. Dandruff!!!. Pls help me out I love workout. .....

[@lateefbanu4817]

Ur to good so simple like ur vedioes

[@corgikun2579]

I think you're really pretty with your hair back. A change of style, thinner and larger frames, for your glasses will suit you well

[@CoachViva]

Thanks for the compliment!

[@lavanya_s_art]

"I Sumo squat my way to the bathroom" 😂. I will definitely try it

[@CoachViva]

10/10 recommend 😂

[@Greekhistoryyy]

How do you do strength training

[@gracegomez4196]

Is walking in place the same as walking outside?

[@freewill785]

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

[@CoachViva]

Glad this was helpful, Bahareh! 🤗