Updated Workout Routine

So ever since I wrote my last workout routine post, it’s changed quite a bit so I decided it was time for me to do an updated one. I have started training for my first ever half marathon so am running a little more than I used to. I just really enjoy it and it’s fun and relaxing to me.

As mentioned in my last workout routine post: I don’t have a gym membership and do all my workouts at home or outside. I’m fortunate enough to have different sets of weights, an elliptical, spin bike and (my recent addition) a trx at home so I really don’t see feel the need to have to go to a gym. There is no gym close to me so being able to workout at home or outside really saves me a lot of time. I’m also lucky enough to live right by a forest with loads of fields and farms and just absolutely love going for a run or a walk in the fresh air surrounded by some beautiful scenery and nature.

When it comes to working out it really depends on how busy I am that day and how I’m feeling. I generally try to workout anywhere between 30-90min, 5-6 times a week. But if I’m having a busy day sometimes I’ll only have the time to squeeze in a 15min workout and that’s it. Then I’ll just make sure to go all out in those 15min to get the most out of my time. If I’m ever having a day where I’m just not in the mood to excercise I will usually just go for a long relaxing walk and that’s it. Listen to your body!

I also try to stay active on an everyday basis as much as possible. Things like: tacking the stairs, parking further away or walking instead of taking the bus. Small thing can make a big change! 🙂

Here is an example of what my week might look like. This is just an example as again as mentioned above it all depends on the time I have and how I’m feeling. I never stick to a strict schedule and no two weeks are the same. But without further ado here we go:

• Monday: Rest day! 🙂 I might go on a long walk with my dog followed by some stretching and a little yoga practise if I feel like it.

• Tuesday: Leg and glute strenght excercise. Usually around 40min, lifting as heavy as I can(I like to go all out when it comes to my legs and glutes 😉 ) followed by a run (usually around 45min)

• Wednesday: 3omin core exercises followed by a 15min HIIT

• Thursday: Upper body strength exercises and a run (again around 45min)

• Friday: 30min core exercises followed by 15min HIIT (or I might take a rest day; all depends on how I’m feeling)

• Saturday: Leg and glute strength exercises

• Sunday: Upper body strength exercise followed by a long distance run for the half marathon training. (Upping my distance every week but currently around 17km).

If you would like me to post specific examples of the exercises I do on specific days, just let me know and I’d be more than happy to share that with you all.

Have a lovely and healthy day guys ♥

Why you can’t spot reduce

“How do I get a toned stomach?” “How to I get thinner legs?” “I want to lose the belly fat, what do I need to do?”

Every single day I get so many questions like this and I find myself constantly repeating the same things, so I decided I should once and for all write a post about spot reducing to clear up the misconception and hopefully help some of you.

First of all: You can’t spot reduce. You can’t tell your body where to lose the fat, our bodies just don’t work that way. So if you want to lose fat on your legs you’re going to have to lose weight from your entire body!
Where your body burns fat first is up to genetics and hormones, and usually the last place for you to burn fat will be the first place for you to gain fat.

For example: I personally am en estrogen (estrogen is a hormone) dominant female, and the first place I notice weigh gain is in my hips and thighs. This was also the last place for me to lose the weight.

And while you can work a specific muscle group/body area like your stomach or legs. Doing exercises that target a specific body area does not necessarily mean you are burning the fat there. So just because you’re doing 1000 crunches or ab exercises every night does not mean your body is going to burn the fat on  your stomach. All it means is you are toning and strengthening your tummy muscles. But they will still be hiding under the fat. Fat can not be converted into muscle, they are two entirely different things!

So what you want to do is lose fat and lower your fat percentage. Wich means, focusing on a healthy diet with complex carbs, healthy fats and protein, and doing both cardio and strength training exercises.

Hope this helps,

Have a lovely and healthy day guys

My Workout Routine:

FOR THE UPDATED VERSION CLICK HERE :)!

I always get asked what my workout routine looks like so I though I would share what I do with you guys. I really recommend you find what works for you and your body thought, as everyone is different and what works for me might not work for you. I belive exercising should be fun and enjoyable so experiment, try different things and find what you like. I don’t have a gym membership and do most of my workouts are at home or outside. I am fortunate enough to have different sets of weights, an elliptical machine and a spinning bike at home, so I really don’t feel the need to go to a gym. I do a combination of strength training and cardio and a workout usually lasts anywhere from  30 to 90 min for me, sometimes longer sometimes shorter. It really depends on how much time I have that day and how I’m feeling. I also try to stay active whenever I can, by going on long walks with my dog, taking the stairs instead of the lift, walking instead of taking the bus etc. Small little changes like that can make a big difference and are a great place to start. 🙂 I don’t have a set workout routine, but listen to my body and just make sure that by the end of the week I have:

• worked out on 5-6 days, with 1-2 rest days
• when having 2 rest days in one week make sure that at least one of the rest days is an active rest day
• at least 3 hours of cardio in one week (usually running outside, on the elliptical or biking; this does not include walking and low intensity cardio excesses)
• at least 3 hours of strength training a week
• 2-3 lower body days (*)
• 2 upper body days (*)
• 1 ab day (*)

*=I divide my strength training into upper body days, lower body days, and ab days. This way I give the muscle time to recover and repare itself before working it out again. For example on a leg day I will workout my glutes, hamstrings and calves by doing strength exercises and on an upper body day I will do shoulder, arm and back exercises.

I will be posting some of my favourite exercises and workouts soon, so stay tuned 🙂

Have a lovely and healthy day guys ♥