Move Your Body

No matter who you are, there are two types of movement you should incorporate into your weekly schedule: cardio and resistance training. I don’t think you can rely on one, but of course one is better than nothing if you are indeed starting from, well, nothing. But the AMAZING news is that you get to decide which specific type of workout under each category feels best for you.

After years of high intensity cardio and lifting while training competitively for volleyball, I started from scratch in college…on the elliptical. So if that’s where you are or if that’s where you enjoy being, great! Keep at it! It’s not my preference anymore, but that’s personal; it doesn’t feel right for me. Here are some steps and questions you can consider when seeking your ideal plan, in addition to the one I follow in case a specific structure inspires you.

Finding Exercise that Suits your Body & Mind:

1. Workout Environment: Do you prefer to workout in a group or solo?
   • Group:
     • You could experiment with some workout studios in your area (i.e. Barry’s Bootcamp or SoulCycle), depending on the type of atmosphere you’re seeking.
     • Alternatively, consider joining a gym with group classes (i.e. The Gym or YMCA) if you don’t want to invest in pricier boutique studios.
   • Solo:
     • Perhaps join a (more affordable, but sufficient) gym and do your own thing (i.e. Planet Fitness or 24 Hour Fitness).
     • Or purchase a yoga mat, some weights, and a resistance band. You can find free YouTube videos for any type of workout, but using a dedicated fitness app does reduce some faff when searching for exactly what you want. 
     • Though, I did enjoy that search as part of my evening routine during COVID before I developed my obsession with the one and only obé Fitness app. Peloton is another great resources for a range of workouts (not just cycling)!
2. Cardio: Consider which type of a movement empowers you. I am not the type of person to preach that it’s always going to feel amazing, because that’s just not true. It’s supposed to be hard, but it should still energise and uplift you. I recommend experimenting a bit until you land on the right one. I know I know, it can be intimidating to approach something out of your comfort zone, but rip off the bandaid and jump on that bike…commit to finding what works for you! Some of your options include:
   • Rowing (on an erg)
   • Run (treadmill or outside, sprints or jogging)
   • Bike (the watt or assault)
   • HIIT
   • Elliptical
   • Walk or hike (treadmill or outside)
3. Resistance Training: My recommendation is to mix it up to provide yourself physical and mental diversity. Be bold and try something new! You have an abundance of high and low resistance options to consider, so think about what kind of release you need. Lots of pent up emotion and energy? Try lifting or powerlifting. Craving meditative and gentle movement? Dabble with yoga or pilates. Here is my full lis of options:
   • Lifting or powerlifting (free weights, machines, bodyweight)
   • Yoga (hot, vinyasa, bikram, etc.)
   • Pilates (reformer, mega reformer, or mat)
   • Sculpt (similar to yoga, but ankle weights encouraged & less focus on the core)
   • Barre

Bea’s Workout Schedule

Here is an overview of my workout routine. Please don’t look at it believing you need to replicate. I am fortunate in that I have a gym in my building, no kids to look after, and knowledge of and passion for exercise. For better or worse, I am also very stubborn, so that allows me to remain dedicated to my routine.

I used to workout up to 2 hours, but luckily realised how INSANE that is. I always keep intense cardio under 30 minutes (usually just 20 minutes) and then steady state cardio (like my casual runs) don’t ever surpass 50 minutes. I always always try to get outside 1-2 more times throughout the day to move/stretch after sitting at my desk for so long. This time also allows me to clear my head, refresh my energy, and (pretend to) get some sun. Don’t underestimate the benefit for your body and mind of sprinkling these micro-movements in each day.

1. Monday: 30-45 minute run outside & 20-30 minute pilates in the gym
2. Tuesday: 20-30 minute high intensity cycle inside & 30 minute powerlifting in the gym
3. Wednesday: Rest (Depending on how tired or sore I am, I may implement 30 minutes of yoga on my mat before work to stretch and set my mind right for the day)
4. Thursday: 20 minute HIIT & 30 minute lifting in the gym
5. Friday: 30-minute run (including sprints) inside & 30 minute sculpt
6. Saturday: 45 minute HIIT + powerlifting combo in the gym
7. Sunday: Rest (May add yoga + walking, if time and energy permit)

My closing words are important, and I am trying my best to follow them: listen to your body. I know it sounds so simple and I realise how difficult it can be, but man oh man does it feel amazing when yah figure it out. This may look like a full rest day, longer run instead of powerlifting, yoga instead of pilates, or a quick walk in lieu of high intensity movement. You must trust that not only will you feel more energised now, but also that tomorrow’s workout will be better because of your decision today.

You got this ❤

Bea