I've gotten a TON of requests to share what a week in my life looks like when it comes to my nutrition and workouts and I was going to put them both in one post but it would be crazy long so I'm going to split the two of them up.
As most of you may know I'm extremely busy, I run my own business, I work full time, I'm a full time nutrition student, I also run my social media and blog, I recipe test my own recipes, I cook all of my own as well as my boyfriends meals, I workout daily and I (try to) have a life on top of all of that. I know it probably sounds like a lot, and it is but I've learned how to properly schedule my weeks so that I can fit everything in.
I used to train strictly body building style and I would spend upwards of 2 hours in the gym but to quote an anonymous source "ain't nobody got time for that" - I was getting so bored and dreading my workouts so I have switched things up completely. I design my own workouts and lately I have been really loving adding a ton of supersets and circuits into the mix, I still keep my leg days more body building style though just because I like that the best for legs and I feel it gives me the best results. Oh and I do (VERY) minimal cardio. As you know I have been Intermittent Fasting (read more on that here) so my workouts are all done fasted except for my leg days when I will usually have rice cakes with almond butter and banana or some oats before!
MONDAY - LEG DAY #1
Monday is always leg day because legs are my favourite to train so I like to start my week off with them. I usually keep it pretty fast paced for this workout and I focus on quads, glutes and calves. I warm up for 10 minutes n either the stair master or the treadmill on a steep incline to really wake my muscles up, then I do 3 sets of glute activation exercises which includes; 15 donkey kicks, 15 garbage cans, 15 straight leg kick backs, 15 clam shells (these are all per leg). Then for my actual workout I do lots of squat variations - for my squats I always take my shoes off and just squat with my socks on for maximum glute activation - I also mix it up between weighted step ups or weighted walking lunges, barbell lunges, single leg extensions, double leg extensions, calf raises and lots of supersets to keep my heart rate up. My workout is usually 45 minutes long and if I still have energy after this I might do 20 minutes on the stair master or incline treadmill but most days my legs are on fire and I don't bother with the cardio!
TUESDAY - CHEST, SHOULDERS & ABS
So when it comes to upper body I'm not a huge fan of training chest and used to find myself either dreading working them or neglecting them altogether but I love training shoulders so I pair them together! I like to work a lot of supersets, triceps and circuits into my upper body days to keep my heart rate up and also to keep me entertained and push myself. I do about 45 minutes of upper body and then I move on to an ab circuit - I switch up my ab circuits weekly but I always structure them the same, I pick 4 exercises and do 15-20 reps of each then I rest for 30 seconds and repeat 4 times. I usually do 25-30 minutes of either the stair master or treadmill OR 15 minutes of HIIT after my workout, it really just depends on what I have time for!
WEDNESDAY - BACK, ARMS & ABS
This is my favourite upper body day because I love training my back! I have seen a ton of progress in my back and arm muscles and strength over the last 6 months so I love to really push myself with this workout. Just like with my other upper body day I tend do a lot of supersets and I actually work my ab exercises into my supersets here as well - for example if I'm doing skull crushers with a barbell I'll finish my set and then hold the barbell above my head and go straight into weighted jackknifes for my abs! I find that my workout is generally around the 50 minute mark and I usually do the same types of cardio as I mentioned in my other upper body day.
THURSDAY - LEG DAY #2
Oh look at that we're back at legs.. I warm up the same as I do on my other leg day with the same glute activation exercises but for this leg day I focus heavily on my glutes and hamstrings for those booty gains. A lot of women want that perfectly round booty but they only work their glutes, but by working your hamstrings just as heavily as your glutes it actually causes your legs to not only look more balanced overall but it also helps to perk your glutes up because your hamstrings tie directly into your glutes right under your butt (hello free butt lift). I focus on heavy deadlifts variations, squats, front squats, hip thrusts, kickbacks, glute bridges and I always do a burnout of some kind for my hamstrings - for example hamstring ball curls! This workout is always extremely heavy and taxing so I rarely do cardio after.
FRIDAY - SHOULDERS, ARMS & ABS
I told you I liked training shoulders.. I have a little obsession with growing my shoulders and arms because I wasn't able to put on muscle in those areas int this year and pushing myself and being changes makes me feel SO strong! My workout is similar to my other upper body days, fast paced, I usually do a sweaty HIIT session after as well for about 20-30 minutes!
SATURDAY - FULL BODY CIRCUIT
Saturday is one of my favourite days of the week, I purposely have designed my schedule so I don't have clients on the weekend so consider this my day off. I wake up with no alarm and hit the gym when I want to it, it's such a nice change. I love my full body circuits too they get my heart rate up and leave me feeling so energized and ready to take on the day. I do three circuits, an upper body one, a lower body one and a core. They all contain 4 exercises and I repeat each circuit 4 times with just a short 30 second rest in between each circuit. I'm going to include my latest one below so you can all give it a try and let me know how you liked it!
UPPER CIRCUIT 4x
4 mountain climber to 1 push-up x10
DB bicep curl to overhead press x10
lateral to front raise x10
plank shoulder taps x10 per side
LOWER CIRCUIT 4x
wall sits with kicks 15 per leg
double pulse squat and press w/med ball x10
double pulse DB deadlifts x10
ball hamstring curls x15
CORE CIRCUIT 4x
in and out crunch 12x
sit ups with DB 12x
DB jack knife 10x
plank knee to elbow 10x per side
I think that the most important thing that I have realized this year when it comes to fitness and working out is that it doesn't have to be complicated. You don't have to spend hours in the gym to achieve your goals and you don't have to be bored. If you ever find yourself bored at the gym then just leave, clearly whatever you are currently doing is no longer serving you. Listen to your body and try something new and refreshing, try adding in some plyos and circuits or try a new class at your gym. Do things that light a fire inside you and make you want to come back for more every day - that is when fitness and health become a passion.