First let me start by saying that I don't believe there is a one-sized-fits-all approach to ANYTHING, especially health and fitness. I am a HUGE proponent of shaping your activities to fit your goals and your needs, and because we all have unique goals and needs-that looks vastly different from person to person.
But because I am in the health and wellness industry, I am often asked about my personal workout schedule, so that is what I'm going to share with you today. I follow a guideline for my workouts that looks the same each week, BUT I also listen to my body, so if I feel over-trained, extra tired, extra energized, etc. I might change things up that week. Here is the guideline I try to stick with:
3x/week: weight training
That gives me one day that is open during the week and I either rest entirely, or I add an additional mind/body day.
Why do I schedule my week this way? Weight training is the most important way you can beef up your metabolism, create a curvy shape, lose body fat, and increase strength. There are so many benefits to weight training that I make sure to get 3 sessions in every week, even if some of them need to be short. I typically do one arm day, one leg day, and one whole body day. I love group fitness classes, and a class is a great way to get a full body strength workout.
Cardio is great for cardiovascular health and improving endurance, but it should not be the only way you exercise. Actually, doing too much cardio can adversely affect your ability to see results and can lead to overtraining, which is a cause of adrenal fatigue. My favorite forms of cardio are HIIT (high intensity interval training sets), cycling, or running outside. HIITs are great because you only need 15-20 minutes for a solid workout. Use Pinterest to find some!
And because I'm doing so much weight training, I am sure to schedule in a mind/body session to stretch those muscles out. When you add some balance and flexibility to your life, your workouts can go farther and you recover faster. It's so important to take time for this. I love to do this with a class so I can be guided through the moves and poses (or lead, as the instructor!), but you can certainly do this on your own.
Now here's the main thing I want you to take away from this post: Every week, my training schedule is different. Every. Week.
My schedule is very inconsistent in terms of availability to exercise, so I fit the exercise in depending on where the openings are. Some days I like to go to the gym and take classes, other days I prefer to exercise at home in my basement. There are times when I need fresh air so I will figure out which workout I can do outside and do that. You get the picture. Every week is different and this allows me to stay interested, keep things fresh, and try new things frequently.
On Sundays I make a plan for the week ahead and schedule workouts depending on other activities in my life, but I schedule them like appointments I can't miss. I am strict with the big picture and flexible in the details.
I hope you found this helpful! Stay tuned for info about my VIP membership where I will be sharing my personal workouts each month!! XO