0-100: from inactivity to 100%

A Mother’s Day Special 

This program is developed for anyone starting from ground zero but would like to improve their physical activity game. Although this program was initially designed and modeled for my very own mother, Sylvia “Whealthy” Wheeler, this program is not limited to moms.  Instead this program has the potential to take anyone looking to go from inactivity to their version of 100%. A full video of the process is available below as well as sectional videos for each stage.  

Whealthy Tips (in order of importance):

1. HAVE FUN: If there is one rule to follow, this is the one: It's no fun unless you're having fun.

   1. Get excited about working out: buy new clothes, water bottles, gadgets, join a class, workout buddy, etc. 

   2. Choose workouts that suit you! If you do not like running DO NOT RUN. Instead try biking or swimming. If you need to distract yourself from the idea of “WORKing out”, try playing a game such as tennis or basketball

2. Reward yourself after achieving your goal

   1. If your goal was 30 minutes of physical activity for the day, then maybe you only enjoy your wind down after you have completed your 30 minutes of activity; NO exceptions. Have fun with this one. Play with your mind, don’t let it play you. 

3. Make it a habit: In the beginning the most important thing isn't how hard you workout, it’s about showing up everyday to create a habit.

   1. Write down goals and create milestones

   2. Track progress

4. This is not a competition - move forward at your own pace and always have close support for unexpected events

5. Get outside, if possible, for vitamin D

6. Ask for help

   1. Email me directly at whealthy@whealthyperformance.com for help

   2. Use additional sources i.e. YouTube, Google

Frequency: 

Try 2-3 session/week in the beginning to develop a habit and eventually work your way to 4-6 sessions/week.

Advancement to the next stage should take place after 3-4 weeks of consistency at current stage.

0-100 Stages

1. Beginner: (0%-25%) 

Currently not physically active out but would like to get started

The What: 

-Brisk Walking in place 30 min (S. Whealthy protocol)

-50 supported couch squats 

-4x30 secs planks either fully extended or on elbows

Equipment Needed: None

The How: 

Pros: 

Low impact - great for those with looking to develop a fitness routine or those with pre-existing conditions which prevent physical activity 

Cons: 

Because this routine is made for people with no current fitness routine, the body may adapt quickly to the ease of this routine.  

2. Intermediate: (25%-50%)

Maintaining a good rhythm (2-3x a week for 2 weeks)

The What: 

-30-60 minutes of cardio (30 min walk w/ interval burpees, outside, uphill, downhill, backwards, stairs, treadmill, light jog/speed walk)

25-50 burpees for no time (adjust based on capabilities)

  *Alternative to burpees 100 glute bridges feet elevated+100 x-women

-Core Circuit ( 50 Crunches, 50 bicycles, 30 each sec side plank- knee and no knees)

Equipment Needed: NONE

The How: 

Pros: Increased intensity with full body exercise

Cons: Burpees can be difficult for some. If this is true for you, try the alternative movements which target similar muscle groups 

3. Advanced: (50%-75%)

Seeing results, looking to improve even further (at least 3-4 weeks of prior physical activity is recommended before moving to advanced) 

The What: 

-30 min cardio (HIIT, jogging, sprinting, stairs, hills)

-10 min burpee test (alternative to burpee test Nickels and Dimes with chair dips)

-200 abs of choice (ex: V-ups, touch touches, reverse abs, standing side crunch) 

Equipment Needed: NONE

The How: 

Pros: 

We are now in rhythm and looking forward to physical activity! You now have the freedom to explore and incorporate exercises that you find interesting at your own pace

Cons:

Time! You are beginning to invest serious time in your routines and as a result time management and recovery become more important 

4. Whealthy Recovery Day: (75%-100%)- The most important day

Off days are meant for rest, rehab, recovery, and restoration. After completing your recovery day make sure to treat yourself for a job well done

The What: 

-15-30 min light cardio or active recovery: walk, bike ride, swim*, elliptical, stretching, yoga, meditation, deep breathing (if done correctly it can improve your cardio!) 

-Joint circular routine

Equipment Needed: None

The How: 

Pros: Improving performance starts with recovery

Cons: NONE