Welcome to the first full week of 2026 ✨
Ahhhh … there’s something so exciting about the start of a new year, hey?
Routines coming back online. Energy shifting. And that sense of optimism that comes with a fresh start.
So many people are looking to make changes … for the better. And as coaches, we get to be right there with them … supporting, guiding, and cheering them on every step of the way.
I’m so glad you’re here with me this week … grabbing what you need to show up for your clients and your people. To support them. To encourage them. To be their coach and their loudest cheerleader 💗
You focus on being their coach.
And all that content stuff? I’ve got you covered. You’re not doing this alone.
Together, we’re showing up with more clarity, more confidence, and a simple plan that actually supports our businesses and our clients. I’m so excited for what we’re going to build this year … step by step, week by week, together 💗
Which makes this the perfect week to kick things off with a workout I absolutely love.
This Week’s WOW Workout: The Shoulder Pyramid
OK .. if you’ve been with me for a while, you know upper workouts are my jam .. but more specifically – SHOULDERS!! They are my FAVE thing to workout – by far! And that’s why I knew this was the perfect workout for this week.
The Shoulder Pyramid is a burner!! And it comes with an extra spicy level for those clients who like it that way, lol!
Here’s how the Shoulder Pyramid works:
There are 4 exercises using a pyramid rep structure:
- Start with 8 reps
- Then 12 reps
- Then 16 reps
- Get to the top of the pyramid and work back down .. 16 → 12 → 8
For those clients that are feeling spicy? 🌶️ Add 20 reps at the top before coming back down!
The Moves:
- Kneeling Arnold Press
- Upright Rows
- Lateral Raises
- Catchers (squat to plank — stay LOW 🔥)
This format is simple to follow and incredibly effective … which makes it perfect for a wide range of clients.
How to Use This Week’s WOW
This blog post is your home base for the white label content. Below you’ll find everything you need to use this workout in your business right away …
You’ll get 3 formats to choose from:
- Horizontal video
- Vertical video
- PDF workout
How to use it:
- Drop in your logo
- Adjust any fonts, colours, or styling to match your brand
- Share it anywhere your business needs a content boost
Post it in your client groups.
Upload it to your membership.
Send it in an email.
Use it as a value-packed social post.
👇 Access the editable white label files here 👇
No filming. No designing. No content stress.
And … no strings attached! This is my gift to you! Just grab it, brand it, and support your people with 🩷
Coaching Tip of the Week: Do More of What You Love
Here’s something I’ve learned over the years … perhaps you’ve noticed it too??
The workouts people show up for, again and again, are the workouts they actually enjoy.
If you want your clients to continue to show up for their workouts, even after the excitement of new years passes … then i recommend you focus on helping them figure out what kind of workout they enjoy. What workout feels good in THEIR body. What inspires them to show up and put in the work.
There are so many different kinds of workouts … from swimming & hiking …to heavy lifting to pilates … to cross fit to mma .. and everything in between …
For me – I love to LIFT … and upper & shoulder days are my faves! That’s why I wanted to share the Shoulder Pyramid with you today. It’s one that I always come back to. I get excited to do it! I never miss it.
What workouts excite your clients? And note – everyone is going to be different. Want them to stick around?? Help them figure that out .. and then coach them through it.
We’ll go deeper into this idea later this week … but for now, let this be a simple coaching lens you carry with you:
Do more of what feels good. Encourage your clients to do the same.
Wrapping It All Together for this week …
This WOW is your reminder that you don’t have to do everything from scratch … especially as we step into a brand new year.
You’re showing up.
You’re supporting your clients.
And you’re building something meaningful … one week at a time.
This is just the beginning of 2026, and I’m so super excited about what we’re going to accomplish together.
Looking for more workouts?
Beyond these WOW summary workouts, I also offer complete, done-for-you workout programs with full-length follow-along videos — perfect for coaches who want to take this content even further.
If you’re ready for done-for-you workouts, challenges, ebooks, content calendars, and full monthly systems, the Monthly Playbook is where everything comes together.
January’s Strong Start Playbook has been getting such great feedback — and if you’re curious, you can explore it here when you’re ready→ The Fitness Business Monthly Playbook >>
And as always … if you want to chat strategy, ideas, or how to use this content inside your business … my door is open. I’m cheering you on 💗
You’ve got this .. .and I’ve got you .. always!
Xoxo ~ Ro ~ Your Online Fitness Specialist
