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-
- 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.
- 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.
- 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.