Workouts

How lucky are we that we have the choice to move our bodies in ways we love!

01
Form

02
Intensity/effort

03
Consistency

These are just three factors of working out that I would like to highlight before we begin (you can find more on the tips and reminders page!)

01

Form

Form is listed number one here for a reason! In my opinion, it is one of the most important components of exercise. I want you to think of your form as the foundation of a building, without a solid foundation everything you’re trying to build will crumble. This means that without proper form you cannot build sustainable strength and you can bring yourself into a higher risk for injuries/pain. Having proper form is what’s gonna help the exercises you’re doing actually work for your body instead of against it. In the long run having proper form is going to lead to better results, lower injury risk, improved body awareness, consistency, etc. The goal isn’t just to do the movement, it’s to do it well. With that being said, good form isn’t about looking perfect, but if you’re feeling the exercise everywhere except the target muscle, reset and try again.

02

Intensity/effort

Next up, the intensity/effort you put into each workout. Now, you do not need to feel insanely sore and exhausted after every single workout for it to count as a “good workout”, this can actually be counterproductive, especially when our goal is consistency and reaping the mental benefits. In order to see progress in your fitness journey, it is very beneficial to put solid effort into progressing your weights and feeling muscular discomfort, but I want you to try and use the mindset of just showing up no matter what and giving it 100%. Even if you’re showing up feeling only about 30%, give 100% of that 30%. This allows us to step away from an all or nothing mindset (see tips and reminders for more info) and into a mindset that supports consistency and longevity.

03

Consistency

Last, but definitely not least, is consistency. Consistency is where you’re gonna see all the mental and physical progress. This does NOT mean you need to be perfect every single day. Your body and mind respond to what you do repeatedly, not just every once in a while. One hard workout won’t change you, but missing one day won’t either. Results will come from the habits you repeat week after week. I wanted to highlight motivation vs consistency here as well. Motivation is a temporary feeling that can be super strong sometimes and a flat line the next, consistency is repeating actions regardless of your mood. This is where you can ask yourself some questions in order to keep your consistency alive, here are some of my favourites :)

  • Will I regret skipping this more than doing it?

  • What’s the smallest version of this workout I can do today?

  • If I only had 10 minutes, what could I do?

  • What would future me thank me for?

  • Does this workout need to be perfect to count?

  • What’s better zero effort or partial effort?

  • How will I feel when I finish it?

Now into the juicy stuff…

I’m going to have these workouts split into upper, lower, and full body strength days!

For most of these workouts all you’ll need is some dumbbells and a yoga mat (if anything else is needed it will be listed) I want these workouts to be as accessible and simple as possible. I will also have a few different options depending on the kind of workouts you prefer. One option will be a rep + set based workout and the other will be timer based. Personally, I love a timer based workout as it allows me to really get into that nice flow and just focus on the muscles I’m working, but everyone has different preferences and I would love for there to be options for everyone!

I did also want to quickly highlight the different structures you’re going to encounter…

  • Most of the timer based workouts will be a blend of strength and cardio. The rest periods will be relatively short allowing out heart rate to stay slightly elevated (giving us the cardio benefits), with that being said always listen to your body and pause the timer to take extra rest when needed.

    Most of these workouts will be 30-45 minutes long and follow very similar timer structures of 45-60 seconds of work and 20-30 second rest periods.

    In the more intermediate workouts I will introduce supersets (2 workouts back to back then rest)

  • Reps (repetitions) = amount of times a single exercise is done (12 squats)

    Sets = a group of reps (3 sets of 12 squats)

    • 12 squats, rest, 12 squats, rest, 12 squats, rest = 3 sets of 12 squats

    These workouts will differ with how long they take, depending on how long your reps take to complete and how much rest you take

You got this!

〰️

You got this! 〰️

Full Body Workouts

Timer based:

1
1
2

Rep + set based:

2

Lower Body Workouts

Timer based:

Rep + set based:

1

Affirmations (sneaking these in here again) :)

    • I am ready to step into my power

    • I am willing to be uncomfortable if it helps me achieve my goals

    • I am building my future and I know this takes time

    • I realize the best way to reach my goals is to discipline my mind

    • I have the power within me to achieve amazing things

    • I believe in myself and my ability to reach my full potential

    • I give up the safety of staying comfortable, and I’m excited about the risks that come with changing

    • I genuinely wish to grow and learn

    • I trust in my ability to succeed

    • What I do has meaning

    • I prioritize my future happiness over today’s comfort

    • I am incredibly proud of my capacity for changes

    • I do what brings me happiness

    • I have the power to overcome all challenges, obstacles, and difficulties

    • I refuse to let anyone hold me back, especially myself

    • I refuse to be deterred by setbacks and view them as learning opportunities on the way to my goals

    • I maintain my discipline, even when progress is slow

    • I am committed to doing something new every day to improve myself

    • I put my energy into things that matter

    • Exercise is improving my mental health, too

    • I am proud of every good choice I make for my body

    • I am in control of the choices I make for y body

    • I make a new healthy choice everyday

    • I am making incredible progress toward a fitter, healthier version of myself

    • I am proud of my body for all the incredible processes it achieves everyday

    • I love how exercise boosts my mood

    • A short workout is better than no workout when I am running low on time

    • I am proud of my commitment to fitness

    • I am worthy of feeling and looking my best

    • Every workout makes me stronger and more resilient

    • I have the power to change my body

    • Exercise is a beautiful way of expressing gratitude to my body

    • My body is strong and healing

    • I am loving my healthier lifestyle

    • I choose to be active because it makes me feel good

    • I feel better when I nourish my body with healthy foods

    • I make myself a priority

    • I am making healthy choices for my future

    • Exercising gives me confidence

    • I am creating a new fitness habit and that takes time

    • Small progress is still progress

    • Big changes come from small steps

    • I care for my body so it can care for me

    • I am proud of myself for each goof choice, big or small, that I make for my body

    • My body deserves love just as it is

    • I am beautifully and wonderfully made

    • I work on loving my body more everyday

    • My body is healthy and strong

    • I focus on activities that make me and my body happy

    • I love and accept my body just as it is

    • My body is an instrument, not an ornament

    • I am incredibly proud of my body for all it has gone through and overcome

    • I respect my body’s need to rest

    • I let my body know how much I love and appreciate it

    • I am grateful for the body I have and that it allows me to hug my loved ones

    • I am proud of my body for what it accomplishes

    • I take care of my body with love

    • My body is perfect in its own way and doesn’t need to look like anyone else’s

    • I am worthy of love for my inner and outer beauty

    • I am the proud owner of an incredibly generous heart and beautifully flawed body

    • I deserve to feel proud of how I think, look, and act

    • I love ho strong and resilient my body feels

    • I love my body because it’s mine

    • This body is my forever home, and I cherish it

    • I invest in the health of my mind and body