Recipes Wellness

My Fitness & Food Routine (Feat. The Pretty Filter Podcast)

Podcast Alert–> The P r e t t y Filter

Last week, I was honored to be a guest on The Pretty Filter Podcast again to speak about my weekly routine regarding the food I eat! The podcast episode included my meal prepping routine, grocery list every week, and how to habitually eat a wholesome and balanced diet with ease. These girls are some of my favorite people and have a really wonderful podcast, check out my episode here and subscribe to hear all their awesome future episodes! 

It just so happens that as a blogger, I have also been asked about my fitness routine and what that looks like weekly as well, so I took this opportunity to put them all together in a bundle for my wonderful readers. 

Before we jump in, I would like to point out that-

  1. I am a fitness instructor, but my fitness routine comes from my personal journey with my health and strengthening. I have tried several things throughout the years, and this routine works for me, but might not necessarily work for you. I am in no way a personal trainer or have the professional experience to tell you what is truly great for you and your body. 
  2. While working out (safely) is incredibly important for your health, it is only a small percent of how you look. The other percent is what you put in your body, so if you want to start somewhere, start with your diet and stick with it. 
  3. I am not a certified nutritionist, but again I have compiled my grocery list and weekly recipes from my personal journey with healthy eating in a previous post. You don´t need to be a nutritionist to know you will always feel better and look better if you eat less processed foods. Sticking close to the ground (veggies, fruits) is the best bet for anyone. 

Below is a glimpse of what my workout schedule is throughout the week. See what each day includes underneath the table!

Day  Workout Type of Workout Longevity 
Sunday Leg day Weight training Hour
Monday Arms and Abs Weight training Hour
Tuesday HIIT workout (Full body/Cardio) Cardio Thirty Minutes
Wednesday Body Works Class (Full Body) Weight training & Cardio Hour
Thursday HIIT (Full body/Cardio) Cardio Thirty Minutes
Friday Rest Day N/A N/A
Saturday Legs OR Back and Abs (Depending on what I would like to rest that day)  Weight training Hour

 

Workout Notes–>

  • Below I dive into a sample of what my workouts look like. I will usually post some variations of my workout on my Instagram @thehealthyteachblog along with recipes and tips. Check it out!
  • My weight training days always have the same format–> warm-up, four sets of different exercises. I will always try to superset (two exercises back to back) in at least two of my sets.
  • I will typically do four sets of the exercises and 8-12 reps of each.
  • Recovery is important, make sure you are taking days off and eating correctly to let your body rest.
  • Lastly, form is incredibly important for weight training. Make sure you are doing each exercise correctly while watching a video online or working with a personal trainer to avoid injury. 

 

Leg day

Five-minute warm-up on a treadmill, stair stepper or elliptical.

Set 1:

Back Squats

SUPERSET

Variation of a deadlift

Set 2:

One-legged lunges

SUPERSET

Sumo squats

Set 3:

Leg Press (with side presses and front presses)

Set 4: 

Quad Extension Machine

 

Arm/ Back/ Abs Day 

Five-minute warm-up on a treadmill, stair stepper or elliptical.

Set 1:

Bicep curls

SUPERSET

V-ups with a Yoga Ball

Set 2:

Push-ups with Yoga Ball

SUPERSET

Crunches with Yoga Ball

Set 3:

Cable Triceps Pulls

SUPERSET

Pull-ups

Set 4:

Side Crunches Back Extension with 25lbs

SUPERSET

Shoulder press with plates or weights

 

Body Works Class

Fifteen-minute aerobic warm-up

(Note: my class is a full-body workout and low weight/high rep format. We do about thirty-two/ forty-eight reps for each workout- Below is a sample)

Set 1:

Lateral raises

Hammer Curls

Set 2:

A variation of Deadlifts

Squats

Set 3:

Bicep Curls

Set 4:

One-legged lunges

 

HIIT Workouts/ Interval Training

(Heart rate going up & down for fat loss) 

Set 1:

Stair Stepper 

2 minutes at 7

1 minute at 14

Repeat until 10-15 minutes are through

Set 2:

Treadmill

2 minutes walk at an incline

1 minute sprinting or galloping

Repeat until 10-15 minutes are through

Set 3:

Bike 

2 minutes with a small resistance

1 minute of high resistance

Repeat until 10-15 minutes are through

 

If you liked the Pretty Filter Episode I was on, remember to subscribe! They speak about topics such as self-care, motivation, healthy living, marriage, and making the heart the prettiest thing about you! Other episodes where I have been a featured guest are below, let me know what you think.

The Healthy Teacher Intro

Married Life 

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