Hi Friends!
Last week I put a poll on my Instagram about any interest in me sharing my fitness goals and routine and a lot of you voted that you were really interested and a few of you sent me personal messages about needing some motivation and ideas. So even if I can help just one person, it’s worth it!
*I do want to add, every body is deferent, in no way am I a fitness professional, I just wanted to share what has worked/is working for my body.*
So, let’s get into it!
My Goals:
I have always been pretty active, I played collegiate golf, and have been on and off the fitness bandwagon since graduating college in 2016. But this past November I really decided I needed to change the way I was eating and my lifestyle, I wasn’t happy with the way my body looked and I wasn’t feeling the best (I’ve always struggled with GI issues).
Starting Weight: 145
Mini Goal Weight: 135 (my goal is to hit this by March 1)
“Final” Goal Weight: 130
My Routine:
I like to incorporate both cardio and strength training into my routine. I have a spring break trip coming up in March, so I am working out 6 days a week, after vacation I will probably go down to 5 days a week.
Here is what a typical week might look like:
For cardio I stick to the elliptical, I like it because you get out of it what you put in, plus its lower impact so my knees are not suffering.
My 40-minute cardio session:
0-5 minute: Level 3
5-6 minute: level 3- peddle backwards as fast as you can
6-10 minutes: Level 4
10- 11 minutes: Level 4- peddle backwards as fast as you can
11-15 minutes: Level 5
15-16 minutes: Level 5- peddle backwards as fast as you can
16-20 minutes: Level 6
20-21 minutes: Level 6- peddle backwards as fast as you can
21-25 minutes: Level 7
25-26 minutes: Level 7- peddle backwards as fast as you can
26-30 minutes: level 7
30-31 minutes: level 7- peddle backwards as fast as you can
31-33 minutes: level 6
33-35 minutes: level 5
35-36 minutes: level 4- peddle backwards as fast as you can
36-37 minutes: level 4
37-40 minutes: level 3
DONE! I have slowly increased the distance I want to achieve in that 40-minute time frame, starting out I tried to get to 4 (10 minute miles), then 5 miles, then 6, and now I am getting around 6.5 miles in that timeframe. I like to set these distances because having something to work towards a.) Makes the time go quicker and b.) Allows me to increase my endurance.
My 20-minute Interval Session:
0-3 minutes: Warm up at level 3
3-17 minutes: 30 seconds high speed, 30 seconds ‘normal’ speed
Bump resistance up to 4 at minute 8
Bump resistance up to 5 at minute 11
Bump resistance up to 6 at minute 13
Bump resistance up to 7 at minute 15
17-20 minutes: maintain regular speed at level 3
My goal by the end is to hit 3 miles.
My “typical” Ab Routine:
Plank: I am working my way up in time with these, right now, I am doing a 2 minute 10 second plank. I would recommend starting out at 45 seconds and adding 10 seconds each week.
Side plank: I do 1 minute on each side. Again, I started slowly with these, adding 5 seconds each week.
Toe Touches: 20 each side
Lie down on yoga mat with palms facing up and at your sides. Keep knees bent and heels close to your bum. Lift shoulders and head midway off the mat and reach your fingers toward your toes by bending side to side. Left and right tap is 1 rep.
Sitting Twists: 20 each side
Jackknifes: 20 (on the weekends, I place a ball between my legs and pass off to my hands each time, adds a bit of difficultly to the exercise)
Lie flat on the floor with your arms fully extended back behind your head and your legs straight. Bend at the waist and contract your abs whilst simultaneously raising your legs and arms to meet in a jackknife position above your stomach. Lower your arms and legs back to the starting position and repeat.
Lifting:
I use a variation of free weights, body weights and machines. I mix it up each time, but each exercise I am doing for 12 reps, repeated 4 times.
Tips / What Works For Me:
Calorie Tracking: I use a FREE app called “Loose It!” I love it, it’s super easy to use! When you first set the app up, you create a profile where you put in your current weight and your goal weight, you will then select the # of pounds you want to lose in a week. It can range from ½ – 2 pounds per week (right now I am set at 1 ½ pounds). After that, you will give your age and gender. The app automatically gives you the calorie allotment you can have daily to attain your weight loss goals. I use an Apple watch to track my workouts/calories burned, and the best part is the watch and app sync together seamlessly!
Cheat Days: I use the 80/20 rule, during the week (Sunday-Thursday) I really try to stay focused on eating well, but I allow myself Friday Night – Saturday Night to have more of splurge meals (hello chips and guac)
Treat YO self: Everyone is motivated in different ways, for me, I love clothes, shoes, etc. I am actually really close to hitting my ‘mini’ goal (keep reading below to find out how close I am!), so I am trying to come up with something that I’ve been wanting and use that and my treat for the hard work! But if clothes and shoes are not your thing, treat yourself to a massage, or a manicure!
Weigh In Days: I weigh myself every morning when I get up (this keeps me motivated to eat well and get my butt to the gym) but I only record my weight once a week (Tuesdays are my weigh in days). I then go log it in my Loose it! App and the calorie allotment changes automatically to my new weight. Another place I record my weight is a little sheet I made. It has each week leading up to my vacation, I record the weight next to the corresponding date. The weight loss sheet also has a table with each pound in a box (So starting at 145 and going to 130), each pound I loose, I get to cross that box off, which if you are a ‘list’ person like me, it’s really motivating!
Progress Photos: Weight on the scale isn’t everything, yes, I have a goal weight, but I am also lifting weights to gain more muscle and lean my body out, so my weight is going to fluctuate a bit more. Every four weeks I take a photo in the same bikini bottoms and sports bra, in the same spot! I then put them in a generic collage maker to see if I notice any visible differences. This keeps me motivated in a different way because, while I may have only lost X pounds, I can really see the difference ‘here’ and ‘here’!
Results (so far):
Starting Weight (January 8): 145
Current Weight (as of February 19): 136.6
Take-a-ways:
All and all I am happy with the changes I’ve seen, not only have I lost weight, but I am stronger and have increased my stamina! My goal is to hit 135 lbs. by March 1 and my long-term goal is 130 lbs., only 7 pounds to go!
Check out this blog post for my fitness must-haves!
I hope this post was helpful or at least got you some new ideas of how to approach your fitness goals, whether it’s to loose/maintain weight, gain muscle, or just to be more active. Please feel free to reach out to me if you have any questions!
Xo,
The Taylor(ed) Style Blog 