Alright, now that we’re well into 2023 I’m here to remind you of that fitness goal you set back in January. Are you still motivated to reach your goals, or stuck in a rut? From my experience, it’s easy to get into a rut, so my goal is to focus on moving my body a little each day. Movement can so quickly get away from me when the business of life picks up, but this year I’m trying to be the best version of myself! So today I’m sharing my fitness routine & how to stay motivated.
My Fitness Routine & How To Stay Motivated
Over the years my fitness routine has changed significantly. If you’ve been around for a while you know that I started my weight-loss journey back in 2016. Back then I lost 25 lbs but since then I’ve had two kids, and things are a lottttt different.
One difference is that I used to have more free time before, so I was able to spend one to two hours in the gym. But now I don’t have as much free time, so I can’t do those longer sessions anymore. My current outlook for fitness is to maintain an active lifestyle and keep my body in motion, even if I’m not engaging in intense exercise routines.
My Current Fitness Routine
I usually work out 2-4 times a week. I like to work out first thing in the morning before the kids are awake. I usually wake up around 5 AM. By working out in the morning, you’re less likely to have schedule conflicts or other obligations that could get in the way of your workout. This can help you maintain a consistent routine.
Each week I like to set an easy and attainable goal. An example of an easy goal I might set is moving my body for at least 15 minutes each day. My workout sessions now are usually between 15 and 30 minutes long. Which consists of a mix of cardio and strength training. I keep my workouts simple but effective. The goal is for me to be moving my body daily.
I start always off warming up with 100 jumping jacks before going into circuit training. If you’re unfamiliar with circuit training, it’s a type of workout that involves rotating through a circuit of exercises that target different muscle groups.
With circuit training, you will complete each set of exercises for a certain number of repetitions, or times. Then, you’ll move to another activity for the same amount of repetitions or time with little or no rest in between. Here’s an example of one circuit I like to do:
Kettle Bell Swings
Hold the kettlebell in front of your body with both hands, arms straight. With a slight bend in your knees and a flat back, swing the kettlebell back through your legs. Use that momentum to stand and swing the kettlebell out in front of your body, up to shoulder height.
Take a step forward and slowly bend both knees, until your back knee is just above the floor. Stand back up and repeat the movement. Alternate legs until the set is complete.
Lie on your back on a mat with knees bent and feet flat on the floor. Cross your arms in front of your chest. Crunch your ab muscles to lift your shoulders off the mat. Hold for a second, then slowly come back down to starting position.
Alternating Standing Shoulder Press
Extend one arm to press the dumbbell straight up, keeping your off-hand in place. Do not lean or jerk the weight during the movement. After a brief pause, return the weight to the starting position. Repeat for the opposite side, continuing to alternate between arms.
I usually do 3 sets of 15 for each workout.
But there are some days that I completely mix up my routine: Doing the same workout routine over and over can become boring. Switching up my routine helps me stay motivated and adds variety. I recently tried a viral workout called the 12-3-30 workout. It’s really easy and effective. You set your treadmill to an incline of 12 and a speed of 3 miles per hour and then walk for 30 minutes.
I’m also a big believer in HIIT workouts aka high-intensity interval workouts. HIIT is a form of interval training, an exercise strategy alternating short periods of intense exercise with less-intense recovery periods. I will either do that on a row machine, bike, or treadmill.
How to Stay Motivated
To help stay motivated working out I allow myself to have breaks, and on these days I might not be physically working out but I make sure I’m moving. Allowing yourself to take breaks is a smart approach to staying motivated and avoiding burnout. It’s important to remember that rest and recovery are essential for achieving optimal fitness results. By staying active on your “break” days, you can still maintain a healthy lifestyle and prevent a sedentary lifestyle. Some examples of staying active on rest days include taking a leisurely walk or doing household chores. These things can help you stay active and maintain your fitness routine without putting too much strain on your body.
Nowadays I like to keep a simple routine, it’s easier to stick to it consistently. If your workouts are too complicated or require a lot of equipment or planning, it can be harder to stay motivated and keep up with the routine over time.
Overall, the key is to find a fitness routine that works for you and fits into your lifestyle. Whether it’s simple or more complex, the most important thing is to stay consistent and make exercise a regular part of your routine.