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Friday, 18 August 2017

My Exercise Routine


Hello hello! So today I wanted to talk about my updated exercise routine but also, talk about the importance of balance within an exercise routine. So many people push the idea of doing constant HIIT and working out, but when do we think about incorporating rest and balance into that? If you’ve read my blog post about #EmsChallenge (if not, read it!), you’ll know how much I believe in balance but also, the importance of wellbeing too. Let’s talk fitness!

I want to talk to you about my fitness routine but also show you how I personally achieve balance within it. I want to basically give you a breakdown of my fitness routine, so see this as an example of a week in workouts for everyone who asks!

Monday: Monday is my ‘do whatever I feel like doing day’, there aren’t really any good classes on at my gym (I go to David Lloyd and the classes are epic but Monday they don't do my faves haha). I am trying to do more classes as I feel like I push myself more. So, on Mondays I’ll do hill sprints wherever in the world I am if I can’t get out to the gym (every little helps) or I’ll do cardio mixed with weights. My current routine on my own gym days (without classes) looks a bit like this:

Either:
HIIT on the curved treadmill (15-20 mins max, pushing as hard and fast as I can for 20 seconds and then resting for 20 seconds, repeat this for at least 10 mins)

Stairmaster - I’ve been using and loving the stair master as it works up such a sweat. I’ve been doing HIIT on this too, so I’ll climb on a high level for 1 minute and then rest for 30 seconds.
Treadmill HIIT - I’ve been doing this by turning the treadmill off and using my muscles to make the belt move. I do this for 30 seconds on and then have 30 seconds off.

On top of the cardio, I then do my abs, legs and weights. You can see an example below of some of the things I do and you can copy them in the gym. I think showing you is the easiest way.

My gym circuit:



Tuesday: Tuesday is my spin day. David Lloyd does a great Tuesday morning spin class and when I’m around, I make sure I do it to kick start my week. I love spin because it combines strength, cardio and HIIT so I feel like it tones and blasts my body all over. I can’t usually stand to do anything else after but sometimes I might do abs. 

Wednesday: Wednesday is the same as Monday and is my own kind of day. I always make sure I put a circuit into my workouts after cardio, so it’ll usually be 20x squat jumps - 30 sec burpees - 20x weighted lunges - 20x weighted step ups and I repeat this x4.

Thursday: Thursday is also class day. I’ll either do spin or Les Mills body pump which I love. I really struggle sometimes with pushing myself which is why I personally find gym classes get me better results.

Friday:
I try to incorporate a day of balance which is why on Friday evenings I try make time for yoga or pilates and swimming. Even though this is exercise, it is so good for my mind and makes me feel so relaxed. The key for me is doing things that are exercise but don't feel like a chore, e.g. pilates or even just walking rather than getting a taxi.

Weekend: I try to workout at least 3x a week but I feel great when I’ve worked out 4-5x, it’s just a personal preference. I’m usually busy on weekends so they tend to be rest days. Remember: rest is so important so you don’t get injured and you can let your muscles repair.

Gym kit online here.


Barriers: I do struggle with working out in a good routine because I am constantly here, there and everywhere. I totally understand that everyone has different routines and often, life can get in the way. I just tell myself: you never regret a workout (because you don’t!). There are a few ways I overcome these barriers, including ensuring there’s a gym in any hotels I stay in and making sure the gym I go to has different gyms around the country (David Lloyd has them in pretty much every city which is amazing). Even if I don’t have a gym though, there are little things I can do such as take the stairs, walk to my meetings and also, recognise that actually, rest and wellbeing is important and you shouldn’t ever beat yourself up for missing a workout. Sometimes, your body needs rest and sleep and it’s so important. I always say you need to be well rested rather than forcing yourself to work out.



What I eat before/after: I’m hoping you all read my last blog post including what I eat before and after working out but I thought I’d touch on it a little here.

Breakfast: I don’t really like to eat too much before working out but often need a little something so I’ll have a small nibble such as a banana, some toast or a healthy bar before my work out. I try to leave 2 hours before each big meal otherwise I feel sick when working out.

Post-gym: I always have my big carby meal after working out, whether that’s a jacket potato piled with cottage cheese or tuna, a stir fry or an omelette packed with greens. I try to ensure greens are in everything I eat. I also love having a huge bowl of oats post gym, I fill it with blueberries, chia seeds, flax seeds and sometimes even protein powder. I really try to get as many nutrients through my food as possible.

Favourite snacks: Some of my favourite snacks include Yushoi, I’ve been loving Yushoi since the day they first launched in my local supermarket and just cannot get enough. One of the reasons I’m so in love with the Japanese brand is because they swear by the element of balance, their snacks are totally guilt free though and are actually made from peas yet they taste like delicious crisps. I’m proud to say I’ve converted so many people and can’t get enough. I have a small bag of these pre-dinner if I’m hungry or whilst watching TV. I also like taking a pack of them in my bag incase I get hungry on the go, it stops me reaching for something else. I also swear by bananas and apples to keep me full.

yushoi


Top tips to help me achieve balance: I have a few tips that will really help with achieving this balance.

Clear the cupboards - If you take the bad stuff out of your cupboards, you’re less likely to binge on it. I swear by making sure I only have good things in my house to grab, be it Yushoi or apples!

No deprivation - I don’t believe in deprivation whatsoever and live by the 80/20 rule, this means, I eat really well 80% of the time and then the other 20%, if I want a pizza, I can have it! It means I don’t binge that way.

Exercises I enjoy - I think it’s key to find exercises that you love, it means you’re more likely to stick to them. At my gym, the classes are incredible and I know I get results. When I lived in Canada, I swore by hot yoga because I enjoyed it so much Try some new exercises, you might just fall in love with one!

Sleep - Never underestimate the power of sleep. It is so important for both your health and wellbeing! Treat your body like a temple, seriously, it needs good nourishment and rest and then it can perform its best.

Fitness diary - In Em’s Challenge I said how important it is to make a fitness diary. This means document what you did and when, that little tick in my diary 3x a week to say I’ve worked out just inspires me!

So there we have it, I really hope you guys liked this post and do let me know using the #Emschallenge if you’re pushing harder this month! Remember, it’s about mind, body and balance. Do you have a fitness routine or regime? 

You might also like:

Em's Challenge, let's get fit this month! 
What I eat pre and post workout 

*This is sponsored by Yushoi, a brand I genuinely adore and have been eating for a long time!

Lots of love, Em x

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