MY FITNESS ROUTINE: cardio & strength training

“It’s about time I get my ass in shape.”

lrm_export_130058243391184_20190411_1608001165731297876605897255.jpeg

HEYOOOO – interested in toning up? I suppose it is about that time as you know they all say, “bikini bods are made in the winter,” LMAO. I know, it’s spring, chill.

Okay so bikini bodies can also be made in the spring. Don’t freak out. And as a disclaimer: ALL BODIES ARE BIKINI BODIES. CAPICHE? Ain’t nobody who should be hiding behind a one-piece or a cover-up. OWN IT – you are built the way you are and you don’t need to change that.

However, with that being said, I’ve been on a bit of a fitness journey since the start of 2019 (hello, New Year’s resolution that’s actually stuck). Along with this fitness journey I’ve tried to clean up my eating and TONE TF UP. I’m tired of wasting my 20s feeling sluggish with bad exercise habits.

Next time I’m at the doctor and they ask, “How often do you exercise?” I wanna say “3-5 times a week, mothafuckaaaa.” LMAO JK – obviously I won’t respond like that. But maybe.

Okay okay, on with the routine.

lrm_export_219772526091670_20190413_1729428565349410620902337907.jpeg

Since starting my fitness journey, I’ve made it a habit to exercise weekly. I’ve picked up fitness classes at the gym as well as outdoor running (weather permitting). I’ve started to incorporate strength training and not just cardio.

Two important pieces here:

  1. Notice I used the word habit. Same as building a routine. If you push yourself to just get up and DO IT, it will become a routine. If it’s a routine, it will feel more natural and like less of a “ah fuck, I have to go workout again?” Trust me. Put in the work for 2 weeks and see how you feel.
  2. Incorporate strength training! It’s so important! Sure, you can practice cardio 2-3 times a week to slim down or maintain your weight, but you’re missing out on toning your muscles. Me personally, I want to feel STRONG, and not just workout to maintain my body weight.

HERE’S HOW MY ROUTINE GOES:

Monday – some sort of cardio/strength/yoga. Depending on how I start my week here is how I base the rest of it. Recently, I’ve been attending a yoga class or doing some at-home strength training.
at-home video: Kalyn Nicholson strength training

Tuesday – OPPOSITE of yesterday. I’ve made it a habit of attending HIIT Cardio classes at my gym on Tuesday’s right after work.
*Not to mention I have a workout buddy and it’s SO HELPFUL. Holy shit. If there’s anything I can recommend – find a friend and drag their ass to the gym with you! There is power in numbers.
at-home video: 30 min full body HIIT

Wednesdaytake a rest day. You don’t need to be moving every day of the week and you gotta give your muscles a day to recover. Don’t waste all that hard work you’re putting in by throwing your body into overdrive.

Thursday – I’ll usually repeat what I did on Monday.

Fridayget some cardio in and go for a run. Take in the fresh air, get your blood pumping. It feels so good to work up a longer running distance week to week. Push yourself .5 miles further than your previous run.

Saturday & Sunday – these are sort of toss-up days. If for some reason I ran on a Thurs, I’ll get up early Saturday and run a few miles. It’s so nice to be up (not hungover) and enjoying the crisp morning air. Sometimes I’ll attend a yoga class on Sunday nights to clear my head for the week to come.
at-home video: Yoga with Adriene for anxiety & stress

lrm_export_562098191195057_20190419_181602864153666516695618482.jpeg

KEY TAKE-AWAY’S:

  • Switch it up! Don’t repeat the same exercise 4x a week. It’s important to work new muscles so your body doesn’t get used to the same routine. It’s easier to make progress when you incorporate new exercises.
  • Grab a buddy! Having someone there to attend a gym class or hit the running path with not only holds you accountable but pushes you to perform better.
  • Make it a routine! Don’t give up on yourself, this is the one body you have. Put energy in, get the results out. Push yourself to commit to a routine for 2 weeks and see if at the end of it, you feel compelled to continue.

lrm_export_130044188720669_20190411_1607460627929399342401596975.jpeg

I hope this was helpful or at the very least, you enjoyed reading J it’s been so motivating to see results since starting this and I wanted to share the joy! Do you have a workout routine? If not, are you planning to start?

cardio & strength routine

Xoxo,
KS Loves red lips isolated in white

I love to meet new people!
YouTube: youtube.com/katrinasm
Instagram: ksloves
Twitter: ksloves_
Pinterest: ksloves_