The Difference between having a Gym Membership and a Personal Trainer

and what that has to do with your business

I had already planned on writing this post with the overall same idea, and then Nicole from Nicole in Bold gave me the idea to focus more on the personal trainer side of it than just the OTF color zones.  The video is a brief overview of today's blog, and the blog goes more in-depth with strategies and ways you can implement them. For me, accountability plays a huge role in my life and in my business. I hope you finish this post with the 

Gym Membership vs. Personal Trainer

Most of the time when I've had a gym membership, I've rarely gone there. Why? Because it was generally low-cost and low-accountability. Growing up I had a YMCA membership but barely used it. In college, we had an amazing gym, and I only went with my girlfriends. I didn't start going to the gym consistently until I got a personal trainer right after college. 

Why? Several reasons - I asked for my parents to invest in one for me as my college graduation present, so it wasn't just my money being spent, and two because my trainer was counting on me being there. I trained with her 2x a week for 2 years, and then I moved to Atlanta and immediately got a gym membership, because hey! I love working out now, right?

If you watched the video above, you'll already know that I paid for 6+ months of a gym membership and I never went. Not even once. When they asked for my ID # on my card to cancel the account, I had to tell them that I didn't even have a card. They canceled my membership right away. I had no accountability for going to the gym, it was less than $30/mo, and even after 2 years of working out, I felt so insecure and unsure of what I should even be doing. I thought everyone would look at me weird and think, "that girl has no idea of what to do, why is she even here?", even if I was following an online workout plan. So I just never went. 

My roommate started Orange Theory Fitness (OTF)  just over a year ago. Not only was she becoming more fit and toned, but she was always talking about the coaches on a first name basis. They would jokingly ask her why she missed a day, and celebrate all of her successes with her. That. That is what I wanted. So I joined Orange Theory last fall, but started getting really consistent there in March. Since I started, I've not only seen physical changes, but I got the accountability back that I was missing from my regular gym (not that you can't get this at your regular gym). 

I could talk all day about accountability, and even have a program designed just for it, but I'll wrap this section up and move on to the theory behind OTF.

The Difference between having a Gym Membership and a Personal Trainer (and what it has to do with your business)  |  The Social Walker Agency

The Orange Theory Theory

We wear heart rate monitors at OTF that display on a large TV above the treads (which I originally thought was very intimidating, but it's not). Its a 5 heart zone structure - grey, blue, green, orange, red. The classes are 1 hour long and a coach leads you through every single minute of your workout (hello, not having to think about a workout plan!) Its broken down into 2 main blocks - treadmills and floor/rower - and every day's workout is a bit different (kind of like Crossfit). Today I am mainly going to be focused on the tread block along with zones green, orange and red. The theory is that you should spend at least 12 minutes (shown as splat points) in the Orange zone (some red) in order to #keepburning for the next 36-48 hours. You can spend more time there, but you want to spend the majority of the time in the green zone. The coaches will coach you through how you should be feeling and when to push into orange and when to back down into green. It has taken me a while (and every time I increase speed or weight I have to start over) but I've finally reached a perfect pyramid!! 

Green Zone - Base Pace

The majority of the workout should be spent in the green zone. What this means is that it is a pace you should be able to maintain for almost the whole hour (or at least the 30 minutes on the treads) with a comfortable pace and level of breathing. After most push pace blocks on the treads we go back down to base pace. We've got to get our breathing back on track and get ready for the next push or all-out paces that are coming. There is always a base recovery. I know its coming, and I look forward to it. We cannot skip going back down to base pace.  

The same is true for your business. I like to think of these as admin days or prep work days, even some client work that is just easier for me to do. This zone is not your launch week zone. It's not your wedding day photography zone or even your editing/delivering zone. This is your comfortable every day maintaining zone - emails, scheduling social media, coffee chats, etc. 

I think our biggest problem as entrepreneurs is that we end up living too much in the next zone

Orange Zone - Push Pace

This is the zone that OTF coaches say allows us to have that longer post workout after-burn. However, we were not made to stay in the orange zone. Trust me, I tried that my first two classes. I thought I had to keep my heart rate in the orange for the whole hour. Y'all, I could barely move after those two classes! It is just not healthy nor possible to maintain an orange zone push pace for 30 minutes much less 60 minutes. I think the longest push pace I've been instructed to do at one time is 3 minutes. Then it's right back down to base pace. 

We, entrepreneurs, use the word "hustle" a lot. And while I definitely think there are times we are working at a push pace (launch weeks, for example), we cannot maintain the push pace for long. The longer we put ourselves in orange, the closer we get to entering the red. We will reach burn out. Take some time today to look at your calendar (life and business) to determine when you need to be in push pace and make sure you have time built in to get back to base before the next round of push and all-out paces come around. 

Red Zone - All-Out

"We've got a 30secs all out coming up next and then you'll walk it out and be done with the treads for the day" are my favorite words to hear. We will have all-outs built in to other sections of the treads, but the one at the end is so great because I can give it more than I have in other all-outs because there is nothing coming next. If I've paced myself correctly for the first 29 min then I know I can truly give it my all on these last 30 secs. But it has to be because I listened to my coach the whole time and listened to my body. 

When it comes to your business, launch day, product delivery day,  or client deadlines, and the day after will be your red zones. Again, you have to know your schedule and yourself to make sure you don't have too many of these red days close together. You will cause burn out if you are not careful. If you look back at my OTF results, you'll notice that I was only in red for just over 3 minutes out of the whole hour. That is all my body can handle. And I know it.

Accountability, Coaching, and Your Business

Accountability groups and masterminds are amazing! I was in one last year with 3 women (Rosemary, Dannie, & Jana) who are wayyyy beyond me in their business zones. My all-outs felt like their green zones, but they never made me feel any less than them. 

I just don't think you can get everything you need only out of a free group. I love all of the business groups I'm in on Facebook, but none of them held me accountable to writing this blog post (which I had drafted weeks ago). No one will truly care as much about your business as you do, however, by having someone who is invested into your business with you can go a long way. 

Over 50 business owners filled out my survey a few weeks back with their biggest business struggle. Most of them said "I know what I think I should be doing, but I don't know where to start." That's how I felt about the gym. It wasn't until I got a trainer in 5 years ago and then again at OTF that I began to make those physical strides in my health. You, like me, need to put some skin in the game and decide its time to be held accountable in your business. Let's take our businesses seriously and start seeing the results we want! 

Most gyms and studios offer a guest or buddy pass. So here's mine for you - starting, Monday, July 24th, I'm giving you a OTF "guest pass" to try one session of my accountability program. See all the details below.


I want you to know how successful you can be with just a little bit of accountability. For the week of July 24, 2017, you'll get a glimpse into what it is like to work with me inside my accountability programs. Say you'll join me?

The Easiest Way to Manage Your Business Each Week

Today's post is all about how I'm implementing my Momma's laundry schedule into my business. Seems a bit odd, right? Well, my Momma was the queen of organization - with 4 kids 3 and under, she had to put systems into place in order not to go crazy. Her laundry system is just one of the many that we implemented to relieve the stress and overwhelm in our busy household. I want to share it with you so you can do the same in your business!  

Momma's Laundry Schedule

Here's the basic breakdown of how we did laundry in our house:

  • Monday: sheets and towels
  • Tuesday: whites and lights
  • Wednesday: darks
  • Thursday: catch-up if we got behind
  • Fridays: no laundry! 

The six of us could go through some laundry, let me tell ya. And since both my parents ran family businesses, our time together was important. Momma didn't want to feel like all she did all the time was laundry and household chores. And neither did we! We'd start the laundry before school in the morning and swap it over right when we got home. An hour later it was dry and we'd help Momma fold it and put it away. Then we were done for the day by 6-7pm. Momma felt that she was on and ahead of schedule if she just stuck to her schedule and systems. She didn't let the pile of dark clothes hang over her on a Monday because that was for Wednesday and she would tackle it then.

How to Implement in Your Business

I know you've heard of batch days (I even wrote about them here), but I think hearing about it in this way helps it make a lot more sense. We know as entrepreneurs that our days can look drastically different, but that doesn't mean we can't have some sort of set schedule. I loved having a 9:15a meeting every Monday morning at my day job. Every Friday I would get my list together for the meeting  and walk in Monday feeling prepared for not just the meeting, but the week as well. 

Here's one way you can set up your schedule:

  • Monday: Writing day (blog drafts, newsletter drafts, etc)
  • Tuesday: Client work
  • Wednesday: Record video + create graphics
  • Thursday: Client work
  • Friday: Schedule out blogs + social media for the next week / updating content calendar
Today's post is all about how I'm implementing my Momma's laundry schedule into my business. Seems a bit odd, right? Well, my Momma was the queen of organization - with 4 kids 3 and under, she had to put systems into place in order not to go crazy. Her laundry system is just one of the many that we implemented to relieve the stress and overwhelm in our busy household. I want to share it with you so you can do the same in your business!  |  The Social Walker Agency

Why it Works

Her laundry schedule came in handy as we got older and not only were we able to help with laundry, but as we began to play sports and needed to wash our uniforms all the time, we knew when would be the best time to jump in the laundry rotation. 

Although our schedules can change (especially if you're a wife or mother, I assume), by having a weekly schedule you can at least get your biggest to-do done each day. If things pop up that need to be taken care of immediately, you won't have to be stressed that you're postponing all of the other things; you're just adjusting what is on that day's schedule. 

Here are some bonus tips: 

  • You can train your clients to know when / how often they can expect to hear from you (aka not rushing to answer emails on a Monday morning!) 
  • When you're ready to hire someone, you'll already have a  system in place for what needs to get done
  • You get to have control back over your schedule and stop feeling overwhelmed!! 

Dog Days of Summer Accountability Group 

I mentioned in the video that starting Monday, June 24th, I'll be hosting a FREE one week accountability group to help you set up your weekly schedule and get at least one huge project finished by the end of the month. Let's head into August with a plan and a goal!

Sign-up below to get on the list and join the Facebook group, which opens on Friday!


Why a Virtual Assistant Might Not be Your Best First Hire and who you should hire instead

I see people asking for VA recommendations in Facebook groups all the time. And it is so fun to watch businesses grow to the point where the solopreneur is ready to bring on help! But I also see these hundreds of responses to the initial post.

I get it - you need help in your business, right? Your first thought may be "I see a lot of people hiring Virtual Assistants, maybe that's who I need to hire." But I don't think a VA should always be your first hire. 

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Do You Even Know What You Actually Do (and why you can't hire someone until you do)

When I first left my 9-5 (only 6 months after launching my biz), I wondered how I would fill my days and if I would just always end up on Facebook or Instagram. For all of my client work, I used Toggl to track my time so I could see how long things took me and if I was undercharging for my services. The first week, I looked back at my tracker and wondered what I did with my other time not on client work.

You see, I was under the impression I still needed to be working 8 hours a day and have something to prove that I did. So I began time tracking myself as I wrote newsletters, hung out in Facebook groups, commented on Instagram, created blog content and graphics. I truly thought I would need to show my parents that I was still hustling just as hard as I had been and not just slacking off. But wasn't the whole point not to be working 40 hours a week or staying up late after the day job?

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Summertime Boss Blues Giveaway!

Hey Bosses! I know you're here for the prizes, but first let me just chat a minute about the Summertime Boss Blues. 

We're halfway through 2017, and you may not be right where you want to be in your business. Looking back at the goals you set in January 2017 may have you wondering "where in the world did this year go?" or "how did I get here?" or even "why haven't I accomplished those goals?". At the midpoint of 2017 your business may be crazier than you want or it may be slower than you hoped. Are there a million things on your plate and a million more ideas running through your head? But regardless, there are season in business that just feel a little sluggish and overwhelming. 

As I thought back to what overwhelmed business owners might need to bust through the blues, I reached out to a few of my favorite #BossBabes for a giveaway for you!

There will be 3 winners and will be announced on Friday, June 23rd at 1p. EST!

The Ultimate Summertime Boss Blues Prize Package (1 Winner)

1. $10 Starbucks gift card to help you stay focused

2. Set of 6 Month Powersheets, monthly tab stickers, AND sticker book (!!) to keep you organized.

3. One Values & Goal Setting call with Katie Crocombe of Flourish & Co to reset your goals for the rest of the year.

4. One Marketing & Strategy call with me (and 2 weeks follow up accountability) to keep your business running like a well-oiled machine.

5. A YEAR subscription to Twigy Posts Creative Market so you don't have to ask yourself "what should I post to IG today?" ever again

The Other Two Winners

1. $10 Starbucks card - you know you need it!

2. One Marketing & Strategy call with me and 2 weeks follow up accountability!


*Please Note: This giveaway has ended. Thank you to all who entered! 

Do You Run Your Business like a Starbucks or a Chick-fil-A? (and why it matters)

Someone told me once that the goal of Chick-fil-A is for you to spend 30 seconds or less in the drive-through once you’ve placed your order. Now we all know (well if you live in the South) there certain times a day, like breakfast and lunch, Chick-fil-A's line can get out the wahzoo crazy. They have implemented several changes to make the drive-through even faster at their busy times - they have someone take your order & take payment before you even get to the normal ordering station, or you can order on your phone - but I'm not getting into that all that detail today. What I want talk about is do you run your business like Chick-fil-A or Starbucks?

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2017: April Goals

Well I suppose as much as I talk about my Powersheets on Instagram, it was finally about time to write about them! I won't make the commitment to go back and do January - March, but it is a possibility. I use Powersheets for personal & business. But for this post, I'm mainly focusing on my business goals. 

They are currently sold out of the full 2017 Planners and are taking pre-orders for 6 month planners.

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Biz Tip: Batch It Out

So what does "Batch Day" even mean? Its the day you get all your work or tasks done. Sit down one day and write down all the things you need to do for that month (or the following month). Then pick one day where you have a good chunk of free time and just start tackling that list. Batch it by project too! Do you write better in the AM and can crank out those graphics later in the day? Then do it! Don't stop and start different things on Batch Day. Get it done. | The Social Walker Agency

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