Get fit and feel great! Explore easy-to-follow fitness content for practical tips, workouts, and motivation. Whether you’re a beginner or a fitness enthusiast, discover simple ways to boost your well-being. Find science-based information to help you make informed choices on your wellness journey and find joy in your fitness routine making it a sustainable and fulfilling part of your lifestyle.
Whether you’re smashing out a quick session or spending the day perfecting your workout routine, having the right gym bag essentials is the key to feeling unstoppable. Think of your bag as your fitness sidekick—packed with everything you need to stay organised, comfortable, and ready to crush it.
If you’re new here, welcome!
I’m Brooke—a mum, fitness enthusiast, and lover of all things wellness. A few years ago, I lost over 80lbs and completely transformed my life, and now I’m all about helping others find joy in movement, balance in nutrition, and sustainable habits that stick.
Now that introductions are out of the way, let’s get stuck into the ultimate “What’s in my gym bag” checklist!
1. A Reliable Gym Bag
The star of the show! You’ll need the right bag to hold all your workout bag essentials.
This bag is an absolute gym essential! It’s spacious, durable, and has plenty of compartments to keep everything organised. Practical and stylish—can’t go wrong with this one! 🏋️♀️🎒 - Brooke
Let’s be honest: a good playlist can turn a meh workout into a stellar one.
Best Wireless:SHOKZ OpenFit – Open-Ear True Wireless Bluetooth Headphones – Lightweight, secure, and perfect for staying aware of your surroundings while still jamming out.
Because there’s nothing worse than an outfit that doesn’t perform as well as you do. Always pack a backup set of breathable, moisture-wicking clothes in your gym accessories.
Leggings
CRZ Yoga High-Waist Leggings – Flattering, squat-proof, and perfect for all workouts.
Because staying fresh and feeling good post-workout is non-negotiable. Whether you’re dashing out after a quick session or taking a proper shower at the gym, here’s everything you’ll want to keep in your gym bag essentials for women:
Quick Freshen-Up Essentials (No Shower)
I know, skipping a shower after a sweaty gym session might sound a bit gross, but some of us prefer to clean up at home and just need to freshen up enough so we don’t send people running for the hills!
Cleansing Wipes: NIVEA Refreshing Cleansing Wipes – Perfect for a quick cleanse post-workout.
Check them out and keep smashing those fitness goals! 💪
Final Thoughts: Pack Like a Pro!
There you have it—your ultimate gym bag essentials list. Whether you’re tackling your daily routine planner, going to the gym, or just smashing out a quick session, these workout bag essentials will have you covered. So pack up, show up, and let’s crush it together. You’ve got this!
What’s in your gym bag? Drop your must-haves in the comments below—I’m always on the lookout for new ideas!
Here’s the thing: we all know we should be doing something about our fitness. But for most beginners, the gym can feel like stepping into a jungle with more machines and sweaty people than you know what to do with. And don’t even get me started on home workouts—how do you even begin to create a full-body workout plan without any kit?!
Well, I’ve got you covered. If you’ve been stuck Googling “Full Body Workout At Home” or “Girl Workout Routine” at 11 p.m., wondering if it’s even possible to get toned without the intimidating gym bros, then this plan is for you.
Whether you’re going the DIY route at home or popping into your local fitness studio, this full body routine is all you need to kickstart your fitness journey.
We’re talking quick workout routines that are super achievable, even on your busiest days.
So let’s get straight to it.
Here’s your plan to get that toned bod, whether you’re in your living room or at the gym, and yes – this is the only full-body fitness workout you’ll ever need.
Why Full-Body Workouts?
Before we dive in, let’s get clear on why full-body exercises for women (and men, to be fair) are such a game-changer, especially when you’re just starting out.
Here’s the beauty of it:
Efficient and Effective: No faffing about with endless isolation exercises. Full-body routines get everything done in one go.
Burns Calories Like a Dream: More muscles working = more calories burned, so this isn’t just about getting stronger; it’s a bit of a high-intensity workout fat burning treat.
Flexible and Beginner-Friendly: You can do them anywhere! Whether you’re at home, in the gym, or in your local fitness studio, these moves work.
Now, let’s break down your Body Workout Plan.
We’ve got two versions here – one for when you’re at home (no equipment, no problem), and one for when you’re at the gym and can make the most of those fancy machines.
Prepping for a workout isn’t just about motivation—it’s about being prepared. Wondering what to pack for your next session? Check out my list of gym bag essentials for women and make sure you’ve got everything you need to crush it!
Home Full-Body Workout Routine: No Equipment Needed, Just You and a Bit of Space
Let’s start with your full-body workoutat home. This plan is perfect for the days when you can’t make it to the gym or just prefer to stay in your pyjamas.
Each workout is designed to hit your whole body, so you’ll be toning up from head to toe.
Day 1: Full Body Blitz
Bodyweight Squats – 3 sets of 10-12 reps
Knee Push-Ups – 3 sets of 8-10 reps
Pro Tip: If you’re feeling bold, go for the full push-up. If not, knees on the floor are absolutely fine.
Glute Bridges – 3 sets of 15 reps
Plank – 2 sets, hold for 20-30 seconds
Dead Bugs – 2 sets of 10 reps per side
This is a quick workout routine that gets you moving and hits all those key areas – legs, core, and upper body.
Day 2: Tone & Tighten
Step-Ups (using a low step) – 3 sets of 10 reps per leg
Chair Dips – 3 sets of 8-10 reps
Modification: Keep your knees bent if it feels too tough.
Bird Dog – 3 sets of 10 reps per side
Standing Side Leg Raises – 3 sets of 10 reps per side
Bicycle Crunches – 3 sets of 12 reps per side
Day 3: Full Body Burn
Bodyweight Lunges – 3 sets of 10 reps per leg
Wall Push-Ups – 3 sets of 10-12 reps
Superman Hold – 3 sets, hold for 10-15 seconds
Reverse Crunches – 3 sets of 12 reps
Marching in Place or High Knees – 3 sets of 30-45 seconds
And there you go! A total full body workout routine without any equipment. This will keep your body challenged and progressing.
Gym Full-Body Workout Routine: Get Confident With Machines and Weights
Now, for those days when you’re feeling brave enough to hit the gym.
This routine will help you get familiar with some of the machines and weights, so you can start feeling like a regular in no time.
Day 1: Leg Day & Core
Leg Press Machine – 3 sets of 10 reps
Lat Pulldown Machine – 3 sets of 10 reps
Seated Row Machine – 3 sets of 10 reps
Hanging Leg Raises – 2 sets of 10 reps
This one’s a bit of a leg workout women love – it’s going to have those legs burning in the best way possible!
Day 2: Upper Body & Core
Leg Curl Machine – 3 sets of 10 reps
Assisted Pull-Up Machine – 3 sets of 8-10 reps
Seated Shoulder Press Machine – 3 sets of 8-10 reps
Seated Calf Raise – 3 sets of 12 reps
Cable Woodchop (for core rotation) – 2 sets of 10 reps per side
This day hits your upper body and core hard. It’s a fab gym routine to tone up your arms, back, and shoulders.
Day 3: Total Body Finisher
Leg Extension Machine – 3 sets of 10 reps
Dumbbell Bicep Curl – 3 sets of 10 reps per arm
Tricep Pushdown with Rope – 3 sets of 10 reps
Seated Ab Crunch Machine – 3 sets of 12 reps
Stationary Bike or Treadmill Walk – 5-10 minutes at a gentle pace
End the week with a bit of everything. It’s just the right blend of strength and endurance.
I get it – the gym can feel like a daunting place, especially if you’re new to working out. But don’t let gym anxiety stop you! Check out my post on How to Go to the Gym When You’re Anxious for tips on how to overcome that initial nervousness and walk in with confidence.
Consistency is Key: Stick with It!
This is more than just a workout plan.
It’s a full body challenge you can take on with confidence, knowing that you’re building strength, endurance, and a routine that’s actually manageable.
Remember:
Stay Consistent: Results come from showing up. Even when you don’t feel like it.
Progress Slowly: There’s no rush. Add a rep here, increase weight there, and keep going.
Enjoy the Process: The journey matters just as much as the results.
This full body workout plan isn’t just about getting a summer body. It’s about building strength and confidence, one workout at a time.
So, whether you’re at home, at the gym, or trying a fitness studio training session, know that you’re crushing it.
Sticking with a workout routine is all about building habits. If you’re looking to make exercise a consistent part of your life, check out my 10 Simple Tricks for Making Exercise a Daily Habit. These little tweaks can make a huge difference in keeping you on track!
Recovery & Rest Days: The Secret to Getting Stronger
Believe it or not, rest days are just as important as workout days!
When you exercise, you’re causing tiny tears in your muscles (don’t worry, that’s a good thing!).
But to repair and grow stronger, those muscles need about 48 hours to recover before you work them again. That’s why this routine is spaced over three days each week – giving your body the recovery time it needs.
Rest Days vs. Active Rest Days
Rest Days: Take it easy. Get good sleep, stay hydrated, and fuel up with balanced meals.
Active Rest Days: If you want to move, keep it gentle! Think light walks, yoga, or stretching – nothing too intense.
Quick Recovery Tips
Foam Roll or Stretch: Loosen up tight muscles to prevent soreness.
Listen to Your Body: Some days need full rest, and that’s okay! Recovery is where the magic happens.
So, don’t skip the rest – your muscles (and results!) will thank you.
Remember, it’s not just about motivation – it’s about consistency. Motivation will ebb and flow, but consistency is what gets results. Dive into my post on Consistency Over Motivation: 5 Ways to Stay on Track for some practical advice on keeping up with your routine, even on the days when motivation is low.
Get Your Free Printable Full-Body Workout Guide!
Ready to make this workout routine even easier? Grab your FREE printable version of this Full Body Workout Routine!
Not only does it have all the exercises mapped out for you, but each one comes with demo illustrations and step-by-step directions to help you get the moves just right.
👉 Here’s what you’ll get in the printable:
Clear Exercise Illustrations: No more guessing if you’re doing it right. Follow along with simple, beginner-friendly visuals.
Detailed Instructions: Each move broken down so you know exactly what to do.
Weekly Planner: Plan out your 3-day workout schedule and track your progress week by week.
Plus, when you download the guide, you’ll be joining my Shape and Joy community!
That means you’ll get my bi-monthly newsletter packed with tips, motivation, and exclusive content like new workouts, nutrition tips, and special challenges to keep you on track with your fitness and wellness journey.
Sign up below to get your printable guide and start transforming your fitness routine!
Conclusion: Your New Favourite Routine
And there you have it – The only full-body workout plan you need as a beginner. Whether you’re at home or at the gym, this plan is designed to keep things simple, accessible, and – most importantly – doable.
Now, no more excuses. Take this routine, make it yours, and let’s get moving. You’ve got this! And hey, if you ever need a bit of extra motivation, remember – you’re not alone on this journey.
We’re all out here, doing the work, one squat, push-up, and plank at a time.
So go on, grab that plan, and let’s see what you’re made of. 💪
Further Resources
Studies
Burn Calories Like Crazy: Whole-body HIIT workouts go hard on both fitness gains and calorie-torching, improving everything from cardio health to muscle strength. (Scoubeau et al., 2022).
Home Workouts that Actually Work: Research says simple, bodyweight exercises done right from your living room can seriously boost your cardio fitness. (Archila et al., 2021).
Flexible and Beginner-Friendly: Studies show that beginner routines work best when they’re adjustable. Flexible workouts tailored to how you’re feeling lead to better gains over time (McNamara & Stearne, 2010).
Circuit Training for the Win: A study on circuit-based full-body training proved it’s all about quality over quantity, showing gains in strength and cardio without taking up much of your day. (Myers et al., 2015).
Do you ever find yourself starting a workout, only to lose interest halfway through? If you’ve got ADHD, this is probably a familiar story. You’re all in, ready to crush it, but just a few minutes in, your brain starts wandering, and suddenly, Netflix sounds way more appealing. We’ve all been there. A few years ago, I was stuck in this exact cycle. Every workout felt like a chore, and I couldn’t stay focused no matter how hard I tried. But then, I discovered something that changed the game—joyful and mindful movement.
Instead of just going through the motions, I started paying attention to how my body felt, the rhythm of my breath, and the satisfaction of simply moving.
Suddenly, exercise wasn’t a drag anymore; it was something I actually looked forward to.
Imagine this: instead of dreading your next workout, you could enjoy it. Picture yourself fully present, feeling energised and in control.
Sounds good, right?
That’s the magic of mindful movement—and trust me, it’s a total game-changer with or without ADHD.
Let’s dive in and explore how you can make it work for you.
How ADHD Affects Your Motivation for Movement
Let’s be honest—sticking to a fitness routine when you have ADHD is like trying to herd cats. You start all excited with your new workout gear, but two days in and you’re already eyeing the sofa.
ADHD brains need dopamine, and if we don’t get an instant hit of excitement or joy from what we’re doing, it’s game over.
Back when I started my journey, I had this exact problem. I’d try all the latest workout classes, but I’d get bored halfway through (I mean, how long can one person squat?!).
That’s when I realised I needed something more engaging—something that would make me want to move, and I found that through mindful movement.
Mindfulness is not just about sitting still and meditating—it’s about being fully present in whatever you’re doing, including moving your body.
So instead of focusing on calories or reps, I learned to focus on how good it felt to move.
That, my friend, is how you start turning movement into something you look forward to.
Motivation can be fleeting, and we all know how quickly it disappears. That’s why you need more than motivation to stick with mindful movement. Here’s why.
The Science Behind Dopamine and Mindful Movement
Alright, here’s the science-y bit. ADHD brains are low on dopamine—that feel-good chemical we all love.
And here’s the kicker: exercise boosts dopamine.
But not just any exercise—mindful movement activities like yoga or Pilates work wonders because they bring your mind back to the present moment.
When you’re in a mindfulness practice while moving, whether it’s doing yoga in nature or a short burst of movement practice, you’re giving your brain exactly what it needs to stay focused.
And let’s be real, staying present during a workout is way more enjoyable than staring at a clock counting down the minutes.
So how do you actually incorporate mindful movement into your workouts? It’s easier than you think, and no, you don’t need to be some Pilates Princess (unless that’s your vibe).
Here are a few simple mindfulness techniques to get started:
Focus on Your Breath: Whether you’re running, doing yoga nature sessions, or trying some mindfulness exercises, keep your attention on your breath. It’s a great way to anchor your mind and keep distractions at bay.
Engage Your Senses: Notice how your muscles feel during a stretch or how your feet hit the ground during a walk. This is mindfulness practice at work—being aware of what your body’s doing instead of letting your mind wander.
Try Different Activities: Don’t limit yourself to traditional workouts. Explore movement activities that feel fun—like dancing, hiking, or even mindfulness for kids exercises if you want to bring the family along for the ride.
When I first started paying attention to how my body felt during regular exercise, something clicked.
Instead of pushing through boring workouts, I found joy in running outdoors and really tuning into my surroundings. The fresh air, the rhythm of my feet, and the sense of accomplishment that came with it.
If you’re looking for more ways to support your ADHD brain, don’t miss my post on brain-boosting tips for women with ADHD. It’s packed with practical advice on how nutrition, exercise, and simple lifestyle changes can make a real difference in focus and clarity!
Best Exercises for ADHD-Friendly Mindful Movement
If you’re looking for the best types of mindful movement to keep your ADHD brain engaged, here’s a quick list of ADHD-friendly mindful movement activities that’ll help you stay present and boost that sweet, sweet dopamine:
Dancing: Get your favourite playlist on and let loose. Dancing is the perfect blend of fun and focus—you can’t help but be in the moment.
Pilates: Pilates is excellent for focusing on form and breath, plus, it helps with core strength. If you’re feeling extra, go all out with those Pilates Princess vibes!
Yoga in Nature: Take your yoga practice outside. The combination of being in nature and focusing on your breathing is a double dose of mindfulness. Trust me, it’s a game-changer.
HIIT (High-Intensity Interval Training): Short bursts of exercise with quick rest periods keep you moving fast enough that boredom doesn’t even stand a chance.
Mindfulness for Kids: If you’re a parent, doing simple mindfulness activities with your kids can help you practice mindfulness while staying active together.
Still stuck on what kinds of movement might bring you joy? I’ve got you covered with seven joyful movement ideas that’ll make exercise exciting again.
Mix it up and keep things fun—there’s no rule saying you have to stick to one type of workout. Keep experimenting until you find something that clicks!
Mindful movement is all about bringing joy into your routine, and there’s no better way to do that than by building tiny habits that make a big difference. Check out my favourite tiny habits to sprinkle joy into your daily life.
How to Build a Consistent Routine (Without Losing Your Mind)
Building a consistent routine when you have ADHD is like trying to build a house out of jelly. But it’s not impossible!
The trick is to keep things flexible, and fun, and avoid the all-or-nothing mindset. (Read more about how an all-or-nothing mentality might be sabotaging your fitness journey and how to break free from it, here)
Here are a few tips to help you stick with it:
Set Visual Reminders: Use sticky notes, phone reminders, or a workout calendar to remind you when it’s time to move. Make it impossible to ignore (trust me, out of sight is out of mind with ADHD!).
Celebrate Every Win: Whether you’ve done 5 minutes of stretching or a full workout, give yourself a pat on the back. Positive reinforcement helps keep you motivated.
Don’t Be Afraid to Change It Up: Boredom is the enemy, especially with ADHD. Switch up your mindfulness exercises, focus on proper nutrition, and just focus on regular exercise whenever you start feeling stuck.
So, here’s the takeaway, movement doesn’t have to be a chore. By adding a little bit of mindful movement into your life, you can start to feel good in both body and mind.
Pair mindful movement with my 30-Day Dopamine Boost Challenge to create even more balance, focus, and joy in your daily routine.
It’s not about being perfect; it’s about finding joy in moving and being kind to yourself along the way.
Now, get out there, try a few different movement practices, and don’t forget to have fun with it. You’ve got this!
Further Resources
Studies on Mindful Movement
Mindfulness and ADHD: Studies indicate that mindfulness practices, such as meditation and mindful movement, can improve attention and reduce symptoms of ADHD. Mindfulness-based interventions have shown to help ADHD patients stay more present and engaged in their activities, which may reduce distraction during workouts (Zylowska et al., 2008) and (Clark et al., 2015).
Exercise and Dopamine: Research shows that exercise increases dopamine levels, which is beneficial for individuals with ADHD, as they often have dopamine deficits affecting motivation. Specifically, both mindful movement activities, such as yoga and Pilates, and high-intensity exercise like HIIT can boost dopamine and improve focus (Kim et al., 2011), (Cho et al., 2014).
Mindful Movement for Well-Being: Incorporating mindfulness into exercise can enhance enjoyment and presence during workouts, making exercise feel less like a chore and more engaging. This practice has been linked to improved mood and cognitive functioning, particularly in people with ADHD who struggle with motivation (Bigelow et al., 2021), (Herbert & Esparham, 2017).
Let me take you back to when I first started training my legs and glutes. I thought I was doing everything right—squats, lunges, maybe the occasional deadlift—but I wasn’t seeing results. My legs still felt weak, and my glutes? Non-existent. I thought, maybe it’s just my body. Sound familiar? Luckily for me, it wasn’t my body—it was my routine. I wasn’t pushing myself hard enough, and I didn’t have a leg and glute workout plan that combined both at-home workouts and gym workouts.
It took trial and error, but once I cracked the code with a complete leg and glute workout plan that hit both strength and endurance goals, my progress skyrocketed.
If you’ve been feeling stuck or want to get serious about building stronger legs and glutes, this post is for you. I’m sharing a killer, low-impact, 4-day workout schedule that takes you from home workouts to gym routines, helping you hit every angle of your lower body.
By the end, you’ll have a leg and glute workout plan that works whether you’re lifting weights at the gym or using resistance bands at home—no more guesswork, just solid results.
We all love the convenience of home workouts—no drive, no judgment, no waiting for machines. And since having a baby, I’ve relied heavily on them while my little one naps. It’s not always easy to find time for the gym, but squeezing in a quick leg and glute workout at home has been a game-changer. Whether it’s grabbing my resistance bands or doing bodyweight exercises, I can still stay on track without leaving the house.
But let’s be real: gym workouts take things to the next level. When you’re at the gym, you can load up heavier weights, challenge yourself, and see some serious gains. Ideally, you need both environments to stay consistent and keep progressing.
At home, it’s about using what you’ve got—dumbbells, resistance bands, or just your bodyweight. At the gym, it’s about pushing your limits, lifting heavier, and focusing on compound lifts like squats and deadlifts. Whether you’re following a complete workout plan or just doing a quick leg day, both settings play an important role.
Pro tip: If you’re new to working out, start with home glute workouts to build confidence. When you’re ready to level up, take those same exercises to the gym and increase the weight!
Home Leg and Glute Workout Plan: No Excuses
You don’t need fancy equipment or a gym membership to build strong legs and glutes. Here’s a simple yet effective home workout you can start today.
All you need is a set of dumbbells or resistance bands and about 30-40 minutes.
Home Glute-Focused Workout (Bodyweight + Bands)
Warm-up: 5-10 minutes of light cardio (walking, jogging, or cycling)
Bodyweight Squats: 4 sets x 15 reps
Glute Bridges: 4 sets x 20 reps (Add a resistance band for extra burn)
Donkey Kicks: 3 sets x 12 reps per leg
Lateral Band Walks: 3 sets x 20 steps (10 on each side)
Reverse Lunges: 4 sets x 12 reps per leg
Clamshells: 3 sets x 15 reps per leg
📌 Pin this for later! ⬇
Cool-down: 5-10 minutes of stretching (hamstrings, quads, glutes).
This home workout is perfect for days when you want to feel the burn but don’t have time to get to the gym. Trust me, you’ll still feel it the next day.
A good set of fabric resistance bands can really take your home workouts to the next level. I love using these for glute bridges and lateral band walks—they add just the right amount of challenge!
Gym Leg Day: Time to Get Serious
So, you’re ready to step it up?
Let’s do it.
When you’re at the gym, it’s time to lift heavy and push yourself harder than ever. These leg and glute exercises will hit all the major muscle groups and help you build that lower body strength you’ve been craving.
Gym Leg Day (Heavy Lifts)
Warm-up: 5-10 minutes on a treadmill or stationary bike
Barbell Back Squats: 4 sets x 8-10 reps (Go heavy, focus on form)
Romanian Deadlifts (RDLs): 4 sets x 10 reps
Leg Press: 4 sets x 12 reps
Walking Lunges with Dumbbells: 3 sets x 12 steps per leg
Leg Curls (Machine): 3 sets x 12 reps
Standing Calf Raises: 3 sets x 15 reps
📌 Pin this for later! ⬇
Cool-down: Stretch all major lower body muscles (quads, hamstrings, glutes).
The gym is where you get serious about strength.
These moves target your quads, hamstrings, glutes, and even calves—leaving you feeling strong and accomplished.
If you’re serious about leveling up your leg and glute workouts, investing in the right gear can make a world of difference. I have the Adidas Powerlift 5 Weightlifting Shoes. They’re designed to improve your form and performance, especially for squats and other lower body exercises!
Home Circuit Workout: Mix It Up
Some days, you just need a quick but intense session. Circuit workouts at home are perfect for keeping your heart rate up while still focusing on your legs and glutes.
Here’s a simple but effective workout using dumbbells and resistance bands.
Home Circuit Workout (Resistance Bands + Dumbbells)
Circuit: Perform each exercise back-to-back with minimal rest. Complete the circuit 3-4 times with a 1-minute rest between rounds.
Dumbbell Goblet Squats: 12 reps
Resistance Band Glute Kickbacks: 12 reps per leg
Lateral Lunges: 12 reps per side
Bulgarian Split Squats: 10 reps per leg
Sumo Deadlifts: 12 reps
Jump Squats: 10 reps
Cool-down: Stretch hamstrings, quads, glutes, and calves for 5-10 minutes.
This circuit gets your heart pumping while hitting every muscle in your legs and glutes.
Plus, it’s fast-paced and efficient—perfect for a busy schedule.
For working out at home, a pair of adjustable dumbbells is a game-changer. They don’t take up much space and are perfect for exercises like goblet squats or lunges.
Gym Glute-Focused Workout: Time to Grow
Leg day’s not complete without focusing on the glutes!
You’ll want to dedicate at least one day to seriously targeting your glutes with heavier weights and focused isolation exercises.
This is where the gains happen.
Gym Glute-Focused Workout (Accessory Work)
Warm-up: 5-10 minutes of light cardio
Hip Thrusts (Barbell or Smith Machine): 4 sets x 10-12 reps
Cable Glute Kickbacks: 3 sets x 12 reps per leg
Dumbbell Romanian Deadlifts: 4 sets x 10-12 reps
Step-Ups with Dumbbells: 3 sets x 12 steps per leg
Smith Machine Split Squats: 3 sets x 10 reps per leg
Seated Leg Press (Focus on glutes): 3 sets x 12-15 reps
Cool-down: Stretch your glutes, hamstrings, and hips for 5-10 minutes.
This workout plan targets all angles of your glutes, helping you shape and strengthen those muscles like never before.
Extra Tips for Maximising Your Leg and Glute WorkoutPlan
Let’s be real—building stronger legs and glutes takes more than just showing up. If you really want to see results, here are a few extra tips that can help you level up your progress:
Prioritise Progressive Overload
If you’re not challenging your muscles, they won’t grow. Whether you’re at home with dumbbells or at the gym with a barbell, aim to gradually increase your weight or reps over time.
This is how you signal to your muscles that it’s time to adapt and grow.
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Dial In Your Nutrition
Building strong legs and glutes isn’t just about lifting weights—it’s about fuelling your body right, too.
Make sure you’re eating enough protein to support muscle growth, and don’t forget to balance your meals with healthy carbs and fats for energy and recovery.
Focus on Form Over Weight
It’s tempting to go heavy, but if your form isn’t right, you’re not going to get the most out of your exercises (and you might even get injured).
Especially on moves like squats, deadlifts, and lunges, prioritise your form first.
Once you nail it, then you can start increasing the weight.
That’s exactly what Lumen helps you do. It’s like a fitness coach, nutritionist, and scientist rolled into one pocket-sized gadget. Here’s why it’s a game-changer:
Measures your breath to reveal if you’re burning carbs or fat.
Gives you personalised nutrition advice.
Helps you hit your goals faster—fat loss, energy boosts, or just feeling like a boss.
Backed by science and super easy to use.
No more guesswork. No more spinning your wheels. Lumen puts you in charge of your metabolism.
Ready to level up your health and finally see results? Check out Lumen and start smashing it today! 💥
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Include Mobility and Flexibility Work
Tight hips or hamstrings can seriously limit your range of motion and affect how effectively you target your muscles.
Make sure to include mobility work like hip stretches, foam rolling, or yoga into your routine to keep everything flexible and prevent injury.
Take Recovery Seriously
Progress doesn’t happen during your workout—it happens when your muscles recover.
Make sure you’re giving your legs and glutes enough time to heal between heavy sessions.
Stretch, hydrate, and get enough sleep to maximize recovery and results.
Including a foam roller in your recovery routine can help relieve muscle tension and prevent injury. It’s a must-have for any workout plan.
Stay Consistent
This one’s huge. You’re not going to see major changes in a week or two, but stick with it, and the results will come.
Whether you’re working out at home or in the gym, consistency is what turns good intentions into real progress.
Pro Tip: Tracking your progress can help keep you motivated. Take notes on your sets, reps, and weights each week so you can see how much stronger you’re getting.
And remember, even small progress is progress!
Level up your leg and glute workouts by packing smart! Check out my list of gym bag essentials for women to stay prepared and crush every session.
Maximise Your Glute Gains
Want to take your glute growth to the next level? This series has everything you need—from the best workouts to game-changing nutrition tips. Dive into each post and build stronger, sculpted legs and glutes the smart way.
Complete Leg & Glute Workout Plan – From Home to Gym (You’re here!)
Have you been watching the 2024 Paris Olympics and found yourself wondering how athletes seem to have it all together? They wake up at ungodly hours, crush their workouts, and still have time to smile for the camera. It’s like they’ve cracked the code to this whole “being human” thing. But, luckily for us – You don’t have to be a professional athlete to have an athlete mindset. In fact, you can train your brain to think like a top performer. So let’s get into ‘Athlete Mindset Training for Everyday People: 5 Ways to Win at Life!‘
Why Bother with an Athlete Mindset?
Let’s be real: Life is basically one big endurance event. Whether you’re juggling work and family, or trying to remember to water that plant you swore you wouldn’t kill this time (RIP Freddie, the Fiddle Leaf Fig), it takes stamina, discipline, and a little bit of grit to make it through.
Athletes have mastered the art of pushing through challenges, staying focused, and bouncing back from setbacks. And the best part? These skills can be applied to literally everything—whether you’re training for a marathon or just trying to get through Monday.
Start small: Set a simple daily routine. Maybe it’s waking up at the same time every day or having a 5-minute morning stretch. Consistency is key.
Stick to it: Even on weekends. Yes, I know, it’s painful. But this helps build discipline and makes your routine a no-brainer.
Athletes thrive on routine and consistency, which are vital for achieving peak performance. These habits can be translated into everyday life to help individuals build discipline and achieve their goals more effectively. Establishing a consistent routine, even in small ways, can have significant benefits on mental and physical well-being (Carter & Graef, 2016).
Athletes don’t settle for average. They aim high, even if the goal seems a bit terrifying. The trick is to break it down into manageable steps.
Big scary goal: Maybe it’s running a 10k, starting your own business, or just making it to Friday without hitting the snooze button 17 times.
Break it down: Create mini-goals or milestones to get you there. Celebrate each win—no matter how small!
Kristen Faulkner: The Perfect Example of Resilience and Growth
If you’re looking for someone who embodies an athlete mindset, look no further than Kristen Faulkner. Faulkner’s journey is a masterclass in resilience, adaptability, and the power of a growth mindset.
What’s particularly inspiring about Kristen is the bold decision she made at 29—a time when many people feel locked into their career paths. In 2017, Kristen was working a typical 9-to-5 job in venture capital, thriving in a world of finance far removed from the athletic arena. But deep down, she felt a yearning for something more, something that would push her limits and ignite her passion.
So, despite having no background in competitive cycling, Kristen made the HUGE choice to pursue the sport seriously, showing us all that it’s never too late to chase new dreams, and that no goal is too big.
Fast forward to 2024, and Kristen’s decision paid off in the most AMAZING way. After years of hard work, dedication, and a relentless growth mindset, Kristen competed in the 2024 Olympics and brought home the gold – something that hasn’t been done by an American in 40 YEARS.
Her success is a testament to the incredible things that can happen when you follow your passion, no matter how late you start.
3. Learn to Love the Process (Yes, Even the Boring Bits)
Training isn’t always glamorous. Sometimes it’s just showing up and putting in the work, even when you don’t feel like it. The same goes for life.
Find your “why”: Remind yourself why you’re doing this in the first place. Whether it’s for your health, your family, or your dream of becoming a homeowner (fingers crossed for 2025!)
Trust the process: Progress isn’t always obvious. Keep going, and the results will come.
Athletes don’t see failure as the end—far from it. They see it as feedback, an opportunity to learn, adapt, and come back stronger. This is where the magic of a growth mindset comes into play.
With a growth mindset, you understand that your abilities and intelligence aren’t set in stone. You believe that with effort, learning, and persistence, you can improve and grow. So, if you mess up (and it’s bound to happen, we’re human!), don’t throw in the towel. Instead, channel your inner athlete and turn failure into your greatest teacher.
Psychological resilience is a critical factor that allows athletes to thrive under pressure and bounce back from setbacks. This resilience can be cultivated through mental training, which helps in developing life skills such as adaptability and perseverance, crucial for both sports and personal life. (O’Brien et al., 2021).
Reflect and adapt: When things don’t go as planned, take a moment to reflect. What went wrong? What can you do differently next time? This is where growth happens. Every setback is a chance to learn something new about yourself and your approach. Use failures as stepping stones to success, not as evidence that you’re not good enough.
Embrace the journey: Remember, progress isn’t always linear. There will be ups and downs, but every experience, good or bad, contributes to your growth. A growth mindset helps you see setbacks as part of the journey, not as roadblocks.
Keep moving forward: Setbacks happen. It’s how you handle them that matters. With a growth mindset, you’ll see challenges as opportunities to stretch yourself and grow. So, pick yourself up, dust yourself off, and keep pushing forward. The only true failure is giving up.
Michael Jordan: Turning Failure into Fuel
If there’s one athlete who epitomises the concept of failing like a pro, it’s Michael Jordan. Widely regarded as one of the greatest basketball players of all time, Jordan’s path to success was paved with setbacks and failures.
Michael Jordan famously said, “I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. Twenty-six times, I’ve been trusted to take the game-winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”
Jordan didn’t just rely on his natural talent; he embraced the grind, the countless hours of practice, and the commitment to continuous improvement. He understood that failure was part of the journey and that each missed shot or lost game was an opportunity to learn and grow.
Michael Jordan’s story teaches us that failure is not the enemy—it’s a crucial part of the process. So, the next time you face a challenge or experience a setback, think of Jordan. Reflect on what went wrong, adapt your approach, and keep pushing forward.
5. Build a Support Squad
No athlete does it alone. They have coaches, teammates, and cheerleaders who push them to be their best. You need the same.
Find your village: Surround yourself with people who lift you up, whether it’s a friend who motivates you to work out or a colleague who keeps you accountable at work.
Be each other’s cheerleader: Celebrate wins together, no matter how big or small. Positive vibes are contagious!
Bringing It All Together
Adopting an athlete mindset isn’t about being perfect. It’s about showing up, doing the work, and being kind to yourself along the way. You don’t need a six-pack or a gold medal to be a champion in your own life.
So, whether you’re facing a challenging project at work, trying to stick to a new habit, or just need a little more mental toughness to get through the day—remember, you’ve got this. With a little training, you can develop the mindset of an athlete and start winning at life, one small victory at a time.
Now, go out there and crush it! (And reward yourself afterwards—athletes love a good cheat day too!)
Ever notice how some people seem to nail their fitness goals while others keep struggling? The secret? Consistency. It’s the key to making lasting changes and seeing real progress. The importance of consistency in health and fitness cannot be overstated. Without it, even the best workout plan or diet won’t get you far.
It’s all about showing up day in and day out. Whether it’s getting up for that early morning run, choosing a healthy snack over a sugary treat, or making time for a bit of activity during the day, consistency is the name of the game.
Consistency doesn’t mean perfection. It’s not about never missing a workout or always eating perfectly. It’s about making those small, healthy choices most of the time and building habits that stick. When you’re consistent, those little efforts add up over time, leading to big results.
So, let’s get into ‘The Importance of Consistency: How Small Habits Lead to Big Health Results!’
What is Consistency in Fitness and Health?
It’s all about showing up regularly. The importance of consistency isn’t just for workouts, but for eating well, sleeping right, and managing stress. Consistency means making a commitment to your health and fitness goals and sticking with it, even when it’s challenging or inconvenient.
Everyday Examples
Doing that morning jog every day: Whether it’s sunny or rainy, making that morning run a non-negotiable part of your routine helps build endurance and keeps you active.
Meal prepping on Sundays: Taking time each week to prepare healthy meals ensures you have nutritious options ready, making it easier to stick to your dietary goals. I have a step-by-step guide on meal planning and prep if you’re interested in this: Principles of Meal Planning: An Easy Step-by-Step Guide – Check it out!
Going to bed at the same time every night: A regular sleep schedule is crucial for recovery and overall well-being, helping you feel rested and ready to tackle your workouts.
Consistency in these daily habits creates a strong foundation for lasting fitness and health. It’s the small, regular actions that add up to big changes over time.
Benefits of Being Consistent
Consistency is the secret ingredient that brings about remarkable changes in both your physical and mental well-being.
Physical Perks
Stronger heart and lungs: Regular exercise improves cardiovascular health, making your heart and lungs more efficient.
Muscles that are more toned and flexible: Consistent workouts help build and maintain muscle tone, keeping you strong and limber.
Keeping your weight in check: Sticking to a balanced diet and regular exercise routine helps manage your weight effectively.
Mental Wins
Less stress and anxiety: Regular physical activity releases endorphins, which are natural stress-busters. It also helps regulate your mood and reduce anxiety.
Feeling happier and more focused: Consistent exercise boosts your mood and sharpens your focus, making you more productive and positive.
Building mental grit: Sticking to your fitness routine, even on tough days, strengthens your mental resilience and determination. Can’t Hurt Me by David Goggins is a must-read on building mental grit and resilience!
Long-Term Gains
Steady weight loss that sticks: Consistency leads to sustainable weight loss, helping you maintain a healthy weight over time.
Lower risk of diseases: Regular exercise and a healthy diet lower the risk of chronic diseases like diabetes, heart disease, and certain cancers.
Living a longer, healthier life: Consistent healthy habits contribute to a longer lifespan and improve your quality of life, making those years more vibrant and active.
Staying consistent might seem challenging at first, but the rewards you reap make it all worth it. Remember, it’s not about being perfect; it’s about making steady progress and enjoying the journey towards a healthier you.
Consistency might seem like a simple concept, but there’s some fascinating science behind the importance of consistency and why it works so well in fitness and health.
Habit Formation
How Habits are Formed: Habits are behaviours that become automatic over time through repetition. The brain loves efficiency and forms habits to save energy.
The Habit Loop: This concept, popularised by Charles Duhigg, explains that every habit follows a loop consisting of three parts:
Cue: A trigger that initiates the behaviour. For example, your alarm clock goes off in the morning.
Routine: The behaviour itself. This could be your morning jog or workout session.
Reward: The benefit you get from the behaviour, like the endorphin rush from exercise or the satisfaction of ticking a workout off your list.
Understanding this loop helps in creating and maintaining new habits. By consistently following this pattern, your brain starts to recognise and anticipate the reward, making the routine easier to stick to.
Behavioural Psychology
Why Consistency Works: Consistency taps into the brain’s natural tendencies. The more you repeat a behaviour, the stronger the neural pathways associated with that behaviour become. Over time, these actions require less conscious effort and become part of your routine.
The Power of Small, Incremental Changes: Big changes can be overwhelming and hard to maintain. However, small, incremental changes are more manageable and sustainable. They gradually build up to significant improvements without the feeling of being overwhelmed. For example, starting with a 10-minute walk and gradually increasing the duration can lead to a consistent exercise habit.
Research Studies
Numerous studies support the benefits of consistency in health and fitness practices:
Exercise and Mental Health: A study published by the National Institutes of Health (NIH) found that regular physical activity can significantly reduce symptoms of depression and anxiety. The study monitored participants’ physical activity and found that those who exercised regularly experienced improvements in mood and energy levels, suggesting that physical activity plays a central role in mood regulation (National Institutes of Health (NIH)).
Weight Management: Research from the National Weight Control Registry highlights that individuals who successfully maintain long-term weight loss consistently report engaging in regular physical activity and adhering to healthy eating habits. This consistency is key to sustaining weight loss over time (Mayo Clinic).
Chronic Disease Prevention: According to a study in The Lancet, regular physical activity is associated with a reduced risk of chronic diseases such as cardiovascular disease, diabetes, and certain cancers. The findings emphasise the long-term health benefits of maintaining a consistent exercise routine (Mayo Clinic).
By understanding the science behind habit formation and the psychological benefits of consistency, it’s clear why regular, repeated actions lead to lasting changes in health and fitness. It’s all about creating those positive loops and letting your brain do the rest!
Tips to Build Consistency
Set Realistic Goals
Start Small: Think baby steps, not giant leaps. It’s easier to maintain small changes over time.
Make Your Goals SMART: Ensure your goals are Specific, Measurable, Achievable, Relevant, and Time-bound. For example, instead of saying, “I want to get fit,” say, “I will jog for 20 minutes, three times a week for 3 months.” Check out my post ‘Smart Weight Loss Goals: How To Make A Plan To Lose Weight‘ for a full breakdown of SMART goals!
Create a Routine
Plan Your Days and Weeks: Schedule your workouts and meal prep sessions just like you would any other important appointment.
Mix It Up: Keep things fun and interesting by varying your activities. Try different workouts, new recipes, or changing your workout location.
Track Your Progress
Use a Journal or an App: Apps like MyFitnessPal, MacroFactor or Strava can track your workouts and nutrition.
Celebrate Little Victories: Recognise and reward yourself for hitting small milestones. It keeps you motivated and reinforces positive behaviour.
Stay Motivated
Find a Buddy: Having a workout partner can keep you accountable and make the process more fun.
Reward Yourself: Set milestones and reward yourself when you reach them. This could be a new workout outfit or a fun activity.
Overcome Obstacles
Expect Setbacks: They’re a natural part of the journey. Don’t be put off by occasional slip-ups!
Have a Plan for Busy Times: Prepare for periods when your routine might be disrupted, like vacations or busy work weeks. Have quick workouts or healthy snacks ready to keep you on track.
Wrapping Up
So, we’ve covered the importance of consistency and how to make it work for you. From setting realistic goals and creating routines to tracking progress, staying motivated, and overcoming obstacles, consistency is the glue that holds your fitness and health journey together.
You’ve got this! Just take it one day at a time. Remember, it’s not about perfection but about making those small, consistent efforts that add up over time. Celebrate your progress, no matter how small, and keep pushing forward.
Share your own tips or stories in the comments. What has helped you stay consistent? Any favourite apps, routines, or motivational hacks? Let’s keep the chat going and support each other on this journey!
Extra Goodies
Useful Tools: Here are some apps and gadgets that can help you stay on track with your fitness and health goals:
MacroFactor: My go-to food-tracking app designed to help you manage your nutrition with precision. It adapts to your metabolism and offers personalised recommendations.
Routinery: This app helps you track and build daily routines, providing reminders and insights to keep you consistent.
Habitica: A habit-building and productivity app that turns your goals into a role-playing game. Complete tasks to level up your character and achieve your real-life goals.
Calm: Perfect for managing stress and improving mental health, Calm offers guided meditation, sleep stories, and breathing exercises to help you stay centred.
Further Reading: If you want to go deeper into the importance of consistency in fitness and health, check out these books:
Atomic Habits by James Clear: This book delves into how tiny changes can lead to remarkable results, focusing on habit formation and consistency.
Have you ever felt that mix of excitement and nervousness when thinking about how to start a fitness journey? It’s like standing at the edge of a new adventure, right? You can almost feel the potential for transformation, but there’s also that little voice whispering, “Can I stick with it this time?”
I get it. When I first decided to start my fitness journey, I was right there with you. I remember feeling both thrilled and a bit overwhelmed. I had no idea where to begin or how to keep going without losing steam. But guess what? I did it, and now I’m here to help you do the same!
In this post ‘How to Start a Fitness Journey and Stick to It’, I’m going to share some practical steps and motivational tips to get you started and keep you on track. Whether you’re a complete beginner or looking to get back into a routine, these tips are designed to help you make lasting changes.
Step 1: Set Clear and Realistic Goals
This is the most important step when it comes to how to start a fitness journey on the right foot: setting clear and realistic goals. Clear, because you need to know what you want, otherwise it’s like setting out on a road trip without a destination in mind – you’d just be wandering aimlessly. Realistic, because you also wouldn’t set out on that journey expecting to do three hundred miles in two hours. The same goes for your fitness journey, so you need to know where you’re headed and why.
Define Your Why
First things first, let’s figure out your “why.” Why do you want to start this journey? Is it to feel more energetic, to fit into those old jeans, or maybe to boost your mental health? Knowing your why will keep you motivated, especially on those tough days when skipping a workout seems tempting. This is your intrinsic motivation, and this is what drives you.
Now, let’s talk about how to start a fitness journey with SMART goals. This isn’t just some fancy acronym; it’s a game-changer. SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. So, lets break it down:
Specific: Instead of saying, “I want to get fit,” try “I want to run a 5k without stopping.”
Measurable: Add a way to track your progress. For example, “I want to run a 5k in 30 minutes.”
Achievable: Be realistic. If you’ve never run before, don’t aim to run a marathon next month.
Relevant: Make sure your goal matters to you. It should align with your why.
Time-bound: Set a deadline. For instance, “I want to run a 5k in 30 minutes within 3 months.”
Examples
Need some inspiration? Here are a few good fitness goals:
“I want to go to the gym three times a week for the next two months.”
“I’ll aim to lose 10 pounds in the next three months by eating healthier and exercising.”
“I want to be able to do 20 push-ups in a row by the end of the month.”
Setting these goals is like creating a roadmap for your fitness journey. You’ll know exactly where you’re going and how to get there. Plus, checking off these milestones along the way will give you that sweet sense of accomplishment.
Step 2: Create a Plan
Now that you’ve got your goals set, it’s time to create a plan. Think of this as your fitness journey blueprint. A good plan makes the difference between wandering aimlessly and making steady progress.
Schedule Workouts
Consistency is key! Just like you schedule meetings or coffee dates, block out time for your workouts. Whether it’s early mornings, during lunch breaks, or evenings, find a time that works best for you and stick to it. Put it in your calendar as a non-negotiable appointment with yourself!
Balance
A well-rounded fitness plan includes a mix of cardio, strength training, and flexibility exercises. Here’s a quick breakdown:
Cardio: Activities like running, cycling, or dancing to get your heart rate up.
Strength Training: Using weights or bodyweight exercises to build muscle.
Flexibility: Yoga, stretching, or Pilates to improve flexibility and prevent injuries.
Aim to mix these up throughout the week. For example, you might do cardio on Mondays and Wednesdays, strength training on Tuesdays and Thursdays, and a flexibility workout on Fridays. Or you can incorporate a bit of each in one workout, i.e. starting with cardio, followed by strength training and then some stretching to finish off.
Rest Days
Don’t forget to schedule rest days! Your body needs time to recover and grow stronger. Without rest, you risk burnout and injury. Listen to your body – if you’re feeling sore or exhausted, it’s okay to take it easy.
Creating this balanced plan will help you avoid overworking any one part of your body and keep your workouts interesting. Remember, the best plan is one you can stick to, so make it enjoyable and flexible. And hey, if life throws a curveball and you miss a workout, it’s not the end of the world. Just get back on track the next day! It’s not all-or-nothing, it’s about building up the habit of exercise. Learn more about all-or-nothing thinking in my post ‘All-Or-Nothing Thinking: How It’s Ruining Your Weight Loss Goals‘.
Step 3: Start Slow and Build Gradually
Alright, you’ve got your goals and a plan in place. Now, let’s talk about starting slow and building gradually. This is super important to avoid burnout and injuries.
Avoid Burnout
It’s tempting to go all out when you’re excited about starting a new fitness routine. I have ADHD, so trust me, I get it! But, a big lesson I have learned, is if you dive in too fast, you’re likely to burn out. Start with manageable workouts that you can handle. For example, if you’re new to running, start with a mix of walking and running rather than trying to run for 30 minutes straight. For more tips on avoiding burnout, see my post ‘Workout Burnout: How To Find Joy And Balance‘.
Listen to Your Body
Your body is pretty smart – it’ll tell you when it’s had enough. Pay attention to those signals. Feeling sore is normal, but if you’re in pain or feeling excessively tired, it’s a sign you might be overdoing it. Don’t be afraid to take a rest day or choose a lighter workout if needed. Consistency is more important than intensity at the beginning.
Gradually Increase Intensity
As your body adapts to your new routine, you can start to increase the intensity. This might mean adding a few extra minutes to your cardio, lifting slightly heavier weights, or pushing yourself a bit harder in your workouts. The key is to make gradual changes so your body can adjust without getting overwhelmed.
Starting slow and building gradually sets a solid foundation for your fitness journey. It ensures you stay motivated and reduces the risk of injury, keeping you on track in the long run. So, take it one step at a time, and celebrate those small victories along the way!
Step 4: Find Activities You Enjoy
Now, let’s get to the fun part – finding activities you actually enjoy! If you’re having fun while working out, it won’t feel like a chore. Instead, it’ll be something you look forward to.
Joyful Movement
Think about what types of activities make you happy. Do you love dancing? Try a dance workout or Zumba class. Enjoy being outside? How about hiking or paddleboarding? The key is to find something that makes you smile. When you’re having fun, staying active feels less like an obligation and more like a treat. For more joyful movement ideas, see my post ‘7 Joyful Movement Ideas That Will Make Exercise Exciting!’
Variety is Key
Mix things up to keep your workouts exciting. Trying new activities not only keeps boredom at bay but also challenges different muscles and keeps your body guessing. One week you could be swimming, and the next, trying a yoga class. Variety is the spice of life, and it’s true for fitness too!
Group Activities
If you’re a social butterfly, group activities can be a great way to stay motivated. Join a local sports team, take group fitness classes, or find a workout buddy. Having others to share your journey with can make a huge difference. They’ll cheer you on, hold you accountable, and make the experience more enjoyable.
Finding activities you love is like discovering the secret ingredient to a sustainable fitness journey. It transforms exercise from a task on your to-do list into a highlight of your day. So go ahead, explore different options, and let yourself have fun with it! Check out ‘Enjoy Movement: How To Find Fun In Every Workout’ for more tips on how to enjoy exercise.
Step 5: Track Your Progress
Alright, let’s talk about tracking your progress. Keeping tabs on how far you’ve come is incredibly motivating and helps you stay on track. Plus, it’s a great way to celebrate your wins along the way!
Journal
There are tons of ways to track your workouts and progress. You can go old school with a fitness journal where you jot down your daily activities, how you felt, and any milestones. Or, if you’re more tech-savvy, try using a fitness app. There are plenty of apps out there that let you log workouts, track calories, and even monitor your sleep.
Celebrate Milestones
Every step forward is a victory, no matter how small. Did you run a little longer than last time? Lift a bit heavier? Celebrate it! These milestones are proof that your hard work is paying off. Treat yourself to something special, like a new workout outfit or a relaxing day off, to acknowledge your achievements.
Adjust as Needed
Your fitness journey isn’t set in stone. As you progress, your goals and plans might need a little tweaking. Maybe you’ve achieved your initial goal and need to set a new one. Or perhaps you’ve discovered a new activity you love and want to incorporate it more. Regularly reassess your plan and make adjustments to keep things fresh and aligned with your evolving fitness level and interests.
Tracking your progress keeps you motivated and focused on your journey. It provides tangible evidence of your hard work and reminds you that every effort counts. So grab that journal or download that app, and start celebrating every step forward!
Step 6: Build a Support System
Having a support system can make all the difference in sticking to your fitness journey. It’s much easier to stay motivated when you have people cheering you on and holding you accountable.
Accountability Partners
Find someone who can be your workout buddy or accountability partner. This could be a friend, family member, or coworker. Having someone to share your journey with can keep you both motivated. You can plan workouts together, check in on each other’s progress, and offer encouragement on those tough days.
Share Your Journey
Don’t be shy about sharing your fitness journey with others. Post your progress on social media, talk about it with friends, or join online fitness communities. Sharing your goals and achievements can boost your motivation and help you stay accountable. Plus, you might inspire others to start their own journeys!
Seek Professional Guidance
Sometimes, it helps to get advice from the pros. Consider hiring a personal trainer or a nutritionist, especially if you’re just starting out or learning how to start a fitness journey in the safest way possible. They can provide personalised guidance, help you avoid common pitfalls, and keep you on the right track.
Join a Community
Fitness classes, sports teams, or local running clubs are great places to meet like-minded people. Being part of a community provides a sense of belonging and support. So, you’ll find that working out with others can be incredibly motivating and fun.
Building a support system surrounds you with positive influences that encourage and motivate you. It transforms your fitness journey from a solo mission into a shared adventure. So reach out, connect, and let’s build that support network!
Step 7: Focus on Nutrition
We can’t talk about a fitness journey without mentioning the importance of nutrition. Eating well fuels your body, helps you recover faster, and keeps you energised.
Balanced Diet
A balanced diet is key to supporting your fitness goals. Aim to include a mix of protein, healthy fats, and carbohydrates in your meals. Think of your plate like a rainbow – the more colourful, the better. Fruits, vegetables, lean meats, whole grains, and healthy fats like avocados and nuts should all find a place in your diet.
Meal Planning
Planning your meals ahead of time can be a game-changer. It helps you make healthier choices and avoids the last-minute temptation of grabbing fast food. Start by planning your meals for the week, creating a shopping list, and prepping what you can in advance. This way, you’ll have healthy options ready to go, making it easier to stick to your nutrition goals.
Hydration
Water is essential for every function in your body, from regulating temperature to aiding digestion. So, aim to drink at least 8 cups of water a day, more if you’re active. Keep a water bottle with you at all times and take sips throughout the day.
Mindful Eating
Pay attention to what and how you eat. Avoid eating in front of the TV or while scrolling through your phone. Instead, focus on your food, chew slowly, and savour each bite. This helps you tune into your body’s hunger and fullness cues, making it less likely that you’ll overeat. My post ‘Unconditional Permission To Eat For Sustainable Weight Loss‘ has more on mindful and intuitive eating if you want to know more about this!
Healthy Snacks
Keep healthy snacks on hand to fuel your body between meals. Having these on hand makes it easier to choose nutritious options when hunger strikes.
Focusing on nutrition is like giving your body the premium fuel it needs to perform its best. With a balanced diet, meal planning, proper hydration, and mindful eating, you’ll support your fitness goals from the inside out. For simplified nutritional advice, see my post ‘Simplify Nutrition With These 5 Easy Tips‘ or consider downloading my FREE Nutrition for Weight Loss (if weight loss is your goal of course!).
Step 8: Stay Motivated
Staying motivated can be one of the toughest parts of a fitness journey, but it’s also the most rewarding.
Find Your Motivation
Identify what truly motivates you. Is it a desire to feel healthier, to be more active with your kids, or maybe to challenge yourself in new ways? Write these motivations down and revisit them whenever you need a boost. This goes back to finding your ‘why’ and intrinsic motivation.
Mindfulness and Mindset
Your mindset plays a huge role in your fitness journey. Practising mindfulness can help you stay present and focused. Techniques like meditation, deep breathing, or simply taking a moment to reflect can reduce stress and improve your mental clarity. A positive mindset encourages you to keep going, even when things get tough.
Visualise Success
Visualisation can be a great tool. Take a few minutes each day to imagine yourself achieving your goals. Picture yourself crossing the finish line of that 5k, lifting that heavier weight, or simply feeling healthier and happier. Visualisation helps reinforce your goals and keeps you motivated.
Incorporate Rewards
Set up a reward system for yourself. Treat yourself to something special when you hit a milestone. It could be new workout gear, a relaxing facial, or even a fun day out. Rewards give you something to look forward to and can make the journey more enjoyable.
Join Challenges
I love a good challenge! In my post about my weight loss journey, I mention that challenges are my driving force, they are what make me enjoy exercise the most. Participating in fitness challenges can be incredibly motivating. Whether it’s a 30-day yoga challenge, a steps competition with friends, or a virtual race, challenges add a fun and competitive element to your routine. They also provide a sense of accomplishment when completed.
Keeping your routine fresh can prevent boredom and keep you excited about working out. Try new exercises, switch up your workout playlist, or explore different workout locations. A change of scenery or a new routine can reignite your enthusiasm.
Stay Positive
Remember, progress is progress, no matter how small. Celebrate the little victories and be kind to yourself if you stumble. Fitness is a journey, not a destination. There will be ups and downs, but maintaining a positive attitude will help you push through the tough times.
Staying motivated is about finding what inspires you, maintaining a positive mindset, and celebrating your progress along the way. With these strategies, you’ll keep your momentum going strong and enjoy every step of your fitness journey. Let’s stay motivated and make every day count!
Step 9: Overcome Obstacles
Every fitness journey has its bumps in the road. The key is to recognise these obstacles and have strategies to overcome them. Let’s talk about some common challenges and how to tackle them head-on.
Common Challenges
Time Constraints: One of the biggest hurdles is finding time to work out. Busy schedules can make it hard to fit in regular exercise.
Plateaus: Hitting a plateau where progress slows down can be discouraging.
Lack of Motivation: There will be days when motivation is low, and the sofa seems way more appealing than the gym.
Injuries and Soreness: These can interrupt your routine and make it hard to stay consistent.
Solutions and Tips
Time Constraints
Prioritise: Treat your workouts like important meetings. Schedule them and stick to your plan as much as possible.
Short Workouts: Even 15-20 minutes of high-intensity interval training (HIIT) can be effective if you’re short on time.
Combine Activities: Incorporate more movement into your day by walking or biking to work, taking the stairs, or if you’re a homeworker like me, consider a standing desk with a walking treadmill!
Plateaus
Change It Up: When you hit a plateau, mix up your routine. Try new exercises, increase intensity, or change the order of your workouts.
Rest and Recovery: Sometimes, a plateau is your body’s way of asking for a break. Ensure you’re getting enough rest and recovery time.
Set New Goals: Reevaluate and set new, challenging goals to reignite your motivation and drive.
Lack of Motivation
Find Inspiration: Follow fitness influencers, join online communities, or find a workout buddy to keep you inspired.
Visualise: Keep visualising your goals and the reasons why you started.
Reward Yourself: Implement a reward system for reaching mini-goals to keep you excited and engaged.
Injuries and Soreness
Listen to Your Body: Rest when needed and don’t push through serious pain. Modify exercises to avoid aggravating injuries.
Proper Warm-up and Cool-down: Always warm up before and cool down after your workouts to prevent injuries.
Professional Help: If you’re injured, consider seeing a physical therapist or a doctor to guide you through a safe recovery.
Overcoming obstacles is all about being adaptable and persistent. Recognise that challenges are part of the journey and can make you stronger. By having strategies in place, you can navigate these bumps and keep moving forward.
So, when you hit a snag, don’t get discouraged. Use these tips to overcome the hurdles and continue on your path to a healthier, fitter you.
How to Start a Fitness Journey: Conclusion
We’ve covered a lot of ground on how to start a fitness journey and stick to it. Let’s recap and wrap things up with some final words of encouragement.
Recap
Set Clear and Realistic Goals: Understand your why and set SMART goals.
Create a Plan: Schedule your workouts, balance different types of exercise, and don’t forget to rest.
Start Slow and Build Gradually: Avoid burnout by pacing yourself and listening to your body.
Find Activities You Enjoy: Make fitness fun by choosing activities that make you happy.
Track Your Progress: Keep a journal or use an app to monitor your achievements and adjust your plan as needed.
Build a Support System: Surround yourself with people who encourage and motivate you.
Focus on Nutrition: Fuel your body with a balanced diet, stay hydrated, and practice mindful eating.
Stay Motivated: Keep your goals in sight, celebrate milestones, and maintain a positive mindset.
Overcome Obstacles: Be prepared for challenges and have strategies in place to tackle them.
Starting and sticking to a fitness journey is a personal and evolving process. Remember, it’s not about perfection but progress. Every step you take, no matter how small, is a step towards a healthier, happier you. Celebrate your victories, learn from your setbacks, and keep pushing forward.
So, are you ready to take the first step today? Set your goals, create your plan, and get moving! We’re all in this together, supporting and cheering each other on.
I’d love to hear about your own fitness journey! What challenges have you faced, and what victories have you celebrated? Share your tips, progress, and questions in the comments below. Let’s create a community of encouragement and support where we can all thrive together.
Before I got pregnant, I was in the best shape of my life. Having lost over 80 pounds since March 2020, I was running 10k at least once a week, attending boot camp classes 4-5 times a week, and weight lifting regularly. Because of this fitness journey, My cardio endurance was great and I was the strongest I had ever been.
But, as a lot of you can probably relate, pregnancy and the postpartum period brought a whole new set of challenges! I had an unplanned emergency c-section, postpartum depression (PPD), and a few other bumps in the road that have made getting back into fitness quite hard. There have been times it felt like setback after setback, making it hard to stay motivated.
This post is all about how I am moving on from postpartum challenges, leaning on my support system, and making small, sustainable changes to get back on track.
Starting Point
Pre-Pregnancy Fitness
I started a weight loss journey in March 2020, losing over 80 pounds, and by April 2023, found myself in the best shape of my life. Running 10k at least once a week was a huge achievement given my previous issues with asthma.
Attending outdoor boot camp classes 4 to 5 times a week and incorporating heavy weight lifting into my routine further strengthened my fitness level.
My cardio endurance was the best it had ever been, and I was stronger than ever, with noticeable muscle definition that I was so SO proud of!
Maintaining my active lifestyle during pregnancy was really important to me, and I did my best to keep up with a modified version of my pre-pregnancy routine. I continued my runs, though I scaled back the intensity and length to accommodate my changing body and energy levels.
Outdoor boot camp sessions stayed a favourite, and I still attended these classes 1-2 times a week. making sure to adjust the intensity and make them pregnancy-safe.
Staying active helped me feel strong and connected to my body, even as it was changing and growing to accommodate my little one.
However, around the 20-week mark, I started to get severe round ligament pain. This pain was intense and persistent, making most forms of exercise difficult and, eventually, unmanageable.
By that point, I had to stop most of my regular exercise routines. This was really hard for me, as I had become so accustomed to an active lifestyle. But I knew I had to listen to my body and prioritise the health of my baby.
These pre-pregnancy and pregnancy experiences set the stage for the significant adjustments I had to make postpartum.
Despite planning a natural water birth, taking a hypnobirthing course, and packing my hospital bag like I was going to a spa! Things didn’t go as planned.
Because of meconium aspiration—when a baby has their first bowel movement before they’re born, causing them to breathe in a mixture of meconium and amniotic fluid—both of our heart rates had to be closely monitored.
I had relied heavily on the idea of a water birth helping with pain relief. Because of this, I opted for an epidural – which failed! After 20 hours of labour, 90 minutes of pushing, a failed attempt at forceps delivery, and suction delivery, I eventually had a c-section.
Postpartum brought a whole new set of challenges, both physical and mental. After the unplanned c-section, I wasn’t allowed to exercise until I got the all-clear from my doctor.
Due to some issues with the healing process, it wasn’t until 12 weeks postpartum that I received clearance to resume even gentle exercises.
This was a stark contrast to my pre-pregnancy fitness levels. It was really hard to come to terms with how much my fitness had decreased.
Just as I was beginning to get back into a gentle exercise routine, I suffered a slipped disc in my back. This further complicated my recovery and made it even harder to regain my previous fitness levels. It felt like every time I took a step forward, something pulled me back.
Effect on Motivation and Energy Levels
These setbacks massively affected my motivation and confidence in myself. It really felt like one obstacle after another, making it difficult to stay positive and motivated.
There were days when it seemed like there were more reasons not to exercise than to get moving. However, I tried to stay as positive as possible by embracing a growth mindset. This mindset helped me a lot during my weight loss journey already.
Staying motivated during this time was really hard, but I reminded myself that I had been in worse shape before, and I overcame that. I knew I could overcome these challenges, even if it would take time and patience.
Re-establishing Fitness
First Steps
Once I was finally cleared for exercise at 12 weeks postpartum, I knew I had to start slow and be gentle with myself. My first step in getting back into fitness was to add more brisk walks into my routine.
Up until then, I had been taking daily gentle strolls with my baby, which were great for bonding and getting some fresh air. But these didn’t quite challenge my body in the way I wanted.
To ease back into a more active lifestyle, I started with walking workouts on YouTube. These were a great way to get my heart rate up without putting too much strain on my body. And I was genuinely really enjoying them and plan to continue these!
Adapting Workouts
Adapting my workouts to accommodate my postpartum body and energy levels was really important. I had to learn to listen to my body more than ever before.
High-impact exercises, like star jumps and burpees, were off the table due to the strain they put on my body. Instead, I focused on modified versions that took out the jumping part but still gave me a good workout.
Joyful Movement
Enjoyable Exercises
After so many setbacks, I needed to reconnect with exercise in a way that felt sustainable and enjoyable. One of the most manageable activities I found is the casual morning strolls with my baby.
These walks have not only been good for my physical health but also provide a nice start to our day. The fresh air and gentle movement are perfect for both of us, creating a bonding experience that I cherish.
I have made these walks a non-negotiable part of my day.
I have also continued the walking workouts on YouTube. These workouts are simple enough to do at home while my son naps. I often do these in my pyjamas!
There are so many walking workouts available on YouTube, by a lot of different creators. So it’s really easy to find something you can vibe with.
These reminded me that exercise doesn’t always have to be intense or strenuous to be beneficial and enjoyable.
Mindset and Motivation
Staying Motivated
Staying motivated during the postpartum period was one of the toughest challenges I have ever faced.
There were days when I felt overwhelmed by the physical and emotional demands of motherhood, and finding the energy to exercise seemed impossible. However, I relied heavily on the principles of a growth mindset to keep myself going.
There were many moments when I felt discouraged by my slower pace and reduced strength. On those days, I reminded myself of the incredible feat my body had accomplished—bringing a new life into the world.
Not to mention the serious abdominal surgery I had! This helped me develop more self-compassion and patience with my progress.
It was a daily practice to acknowledge and celebrate small victories, no matter how minor they seemed.
Balancing Fitness and Motherhood
Involving Your Baby
Balancing fitness with the demands of motherhood hasn’t been easy, but I found a few ways to integrate the two. One of the best ways I found to do this was baby-wearing, using the Infantino Baby Carrier.
Baby-wearing was a fun and practical way to add resistance to my walks and light workouts. Especially as my little one is a chunky monkey!
As I got stronger and more confident, I returned to my bootcamp classes, albeit modified and less frequent. I attended once a week and brought my baby along.
He would nap in the pram while I exercised, giving me peace of mind and allowing me to focus on my workout. This arrangement worked wonderfully, as it ensured that I could keep up with my fitness goals without worrying about childcare.
In the evenings, after putting the baby to bed, I started going for light jogs and seeing where my running endurance was.
My partner’s support was really important here; since our baby was bottle-fed, he could handle evening feedings while I took some time for myself.
These evening jogs not only contributed towards my fitness but also provided a bit of me-time, usually listening to one of my favourite Romantasy audiobooks.
Advice for Other Moms Looking to Start a New Fitness Journey
Finding Joy in Fitness Again
Getting back into fitness postpartum can feel like an uphill battle, especially when you’re juggling the demands of motherhood.
My journey taught me that it’s okay to take things slow and focus on small, sustainable changes. Here’s some advice for other new moms who are struggling to find joy in fitness again:
Go Slow: There’s no need to rush back into your pre-pregnancy fitness routine. Your body has gone through significant changes, and it’s important to allow yourself time to heal. Start with gentle exercises like walking and gradually increase the intensity as you feel ready.
Listen to Your Body: Pay attention to how your body feels during and after exercise. If something doesn’t feel right, don’t push through the pain. Modify exercises to suit your current fitness level and avoid high-impact activities until you’re fully ready.
Celebrate Small Victories: Every little progress counts. Whether it’s completing a short walk, doing a modified workout, or simply getting out of bed and moving, celebrate these small victories. They are steps towards regaining your fitness and will keep you motivated.
Prioritise Self-Compassion: Be kind to yourself. It’s easy to get frustrated when you can’t do what you used to, but remember that you’ve just accomplished something incredible by bringing a new life into the world. Practice self-compassion and give yourself the grace to recover at your own pace.
Looking back, there are a few things I wish I had known at the start of my postpartum fitness journey:
Understanding Body Changes: I wish I had understood more about how pregnancy and birth would change my body, not just in appearance but in function. It takes time to feel like yourself again, and that’s perfectly normal. I’m still getting there, and that’s okay.
The Importance of Mental Health: I underestimated how much my mental health would impact my fitness journey. Struggling with postpartum depression made it difficult to stay motivated, but seeking help and focusing on my mental well-being first was crucial. Fitness is not just about the physical; your mental health is equally important.
The Value of a Support System: The support from my family, friends, and partner was invaluable. Don’t hesitate to lean on your support system; they can make a significant difference in your recovery and fitness journey.
Flexibility is Key: I wish I had known how important it is to be flexible with your fitness plans. Some days you might not get a workout in, and that’s okay. Adaptability is key to maintaining a positive attitude and staying on track over the long term.
Integrating a Fitness Journey with Mental Health
Balancing mental health with fitness goals required a lot of flexibility and self-compassion. At the height of my PPD, fitness was not my primary concern. My main focus was on stabilising my mental health.
As I began to feel better, I slowly started to reintroduce physical activity, making sure not to push myself too hard.
But I knew that joyful activities would contribute positively to my mental health, I just had to make sure I stayed in place, mentally, where I was motivated to do so.
I plan on writing a post in the near future about my struggles with post-partum depression, if this is something you would like to read, please subscribe below for updates!
Going Forward
Gradual Increase in Activity: I will slowly increase the intensity and duration of my workouts, making sure to listen to my body and avoid any high-impact exercises that might strain my healing body. This includes incorporating more strength training, jogging, and eventually getting back to more intense boot camp sessions as my strength and endurance improve.
Consistent Routine: Establishing a consistent fitness routine is key. I plan to set aside specific times each day for exercise, whether it’s a morning walk with my baby, an evening jog, or a quick workout during nap time. Consistency will help me build momentum and make fitness a regular part of my daily life.
Focus on Nutrition: I’ll keep planning and prepping easy, nutritious meals that support my fitness goals and overall well-being. Staying hydrated and eating balanced meals will provide the energy I need to keep up with both motherhood and my fitness routine.
Mental Health Check-ins: I’ll regularly check in with my mental health, using journaling and mindfulness practices to stay grounded and focused. Ensuring that my mental well-being is in check is a non-negotiable for me.
Community Support: I believe in the power of community and mutual support. That’s why I’ll be posting monthly updates about my fitness journey, sharing the challenges I face and the achievements I have reached. These posts will be a space for us to connect, support each other, and celebrate our progress together. I invite you all to subscribe and follow along as we navigate this journey side by side!
My Fitness Journey: Conclusion
My fitness journey postpartum has been one of the most challenging yet rewarding experiences of my life. From the physical and mental challenges to the slow but steady journey back to fitness, each step has taught me valuable lessons about resilience, self-compassion, and the importance of support.
Rediscovering joy in fitness after having a baby is not about rushing back to pre-pregnancy routines or achieving immediate results.
It’s about embracing the journey, celebrating small victories, and finding sustainable ways to stay active that bring happiness and well-being.
For all the new moms out there, remember that your postpartum journey is unique. Be kind to yourself, prioritise your mental health, and find activities that make you feel good.
Whether it’s a gentle walk with your baby, a modified workout, or simply taking time to rest and recover, every effort counts.
You are not alone in this journey. Lean on your support system, seek professional help if needed, and take things one day at a time.
Finding joy in fitness again is possible, and it starts with small, manageable steps that honour your body’s incredible journey through pregnancy and beyond.
Thank you for joining me in this part of my story. I hope my experiences can inspire and encourage you to find your own path to joyful movement and well-being postpartum.
Keep moving forward, and celebrate each step along the way. You’ve got this!
Reach Out for Help
If you think you might be struggling with postpartum depression (PPD), it’s important to reach out for help. My experience with PPD was extremely challenging, but seeking professional support made a significant difference in my recovery.
I began cognitive behavioural therapy (CBT) and was prescribed anti-depressants by my doctor, which helped stabilise my mood.
Additionally, the PANDAS Foundation provided invaluable support and practical advice. Their WhatsApp function was particularly helpful on days when I didn’t feel up to speaking in person, allowing me to connect with someone without the added pressure of a face-to-face conversation. The combination of professional help, support from the PANDAS Foundation, and leaning on my family made a world of difference.
Remember, you don’t have to go through this alone. Reach out to mental health professionals, support organisations like the PANDAS Foundation, and your loved ones. Seeking help is a sign of strength, and it can provide the support you need to navigate this challenging time.
Have you ever found yourself groaning at the thought of another workout? I get it. Sometimes, the idea of forcing yourself through yet another dull routine can feel like a total chore.
And let’s face it, we’ve all been there – life gets busy, routines get stale, and suddenly those fitness goals seem more like distant dreams.
But what if exercise didn’t have to feel like a drag? What if you could get results and actually enjoy it? Enter joyful movement.
When I started my weight loss journey, I quickly realised that forcing myself into workouts with fast results but I hated wasn’t going to cut it. It wasn’t sustainable.
But when I found activities I truly enjoyed – from dance workouts to hiking and aerial hoop – it changed everything. Suddenly, I was looking forward to my workouts, not dreading them.
And the best part? I still got results. In fact, it helped me lose over 80 pounds and improve my overall well-being.
So in this post, I’m sharing how to bring that joy into your workouts and still get the kind of results that leave you feeling unstoppable.
Let’s break it down. What exactly is joyful movement? It’s about finding ways to move your body that make you feel alive – rather than dreading every minute.
Forget slogging through a gym session you hate, or forcing yourself to follow some workout for a “perfect” body.
Joyful movement is about celebrating your body and the things it can do – all while having fun.
It’s not about hitting a calorie target or getting a certain body shape. It’s about feeling good and enjoying your fitness journey. But it can also be about working out for fat loss, just without the guilt or pressure.
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Benefits of Joyful Movement
The benefits of joyful movement go way beyond just breaking a sweat:
Reduced Stress: Love what you do, and stress will take a backseat. When you move in a way that excites you, those feel-good endorphins will make you feel like you’ve just won the lottery (minus the money part). (Laxmeshwar & Amarnatha, 2016)(Corazon et al., 2010)(Jin, 1992)
Improved Mood: A good mood boost? Check. When you’re loving your workout, it’s hard not to feel on top of the world. Joyful movement equals instant happiness. (Campion & Levita, 2014)
Better Adherence: When you’re enjoying yourself, consistency is a breeze. No more skipping workouts or dreading the gym. If you love what you’re doing, you’ll be back for more – no question.
For me, the shift was life-changing. Instead of forcing myself through dreaded workouts, I started doing things I actually enjoyed. And let’s be real, when you enjoy it, you look forward to it.
7 Joyful Movement Ideas
1. Paddleboarding
If you love being around water (who doesn’t?), paddleboarding is a fantastic way to enjoy the great outdoors while getting a killer full-body workout.
Whether you’re on a lake, river, or the ocean, paddling around feels like both a workout and a mini-vacation. It’s a great workout for building core strength, improving balance, and boosting overall muscle tone.
Start in calm waters, and as you gain confidence, challenge yourself to explore more. And if you’re looking for fast results, paddleboarding gives you that cardio workout for fat loss that’ll have you feeling the burn while soaking up the sun.
This Paddleboard is honestly such a steal. It comes with everything you need—board, paddle, pump, and even a non-slip mat. It’s super sturdy and easy to handle, and I’ve had a blast using it. Plus, it’s inflatable, so when you’re done, you can deflate it, pack it up, and store it away without any hassle. If you’re looking to get into paddleboarding, this is definitely the one you want!
I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
2. Nature Walks or Hikes
If you’ve got a love for nature, hiking and nature walks will make your workout routine feel more like a mini adventure.
I’ll tell you, nothing beats the feeling of hiking up a trail you’ve never tried before – the fresh air, the beautiful views, and the pride of getting to the top. It’s not just good for your soul; it’s great for your body too.
Whether you’re aiming for fat loss or just a general fitness boost, hiking is a solid addition to your winter workout routine.
3. Puppy or Kitten Yoga
If you love animals (Guilty), puppy or kitten yoga is a total game-changer. Imagine doing yoga with playful puppies or kittens climbing all over you while you try to hold your poses. Cuteness overload.
These sessions are so good for reducing stress and improving mood. If you want a glow-up workout while playing with adorable animals, this is it.
Just make sure you find a reputable studio where the animals are treated ethically.
4. Aerial Hoop or Aerial Yoga
Aerial hoop or aerial yoga is where you really take your workouts to the next level. It’s fun, it’s challenging, and it works your muscles in ways you didn’t know were possible.
Plus, nothing makes you feel cooler than hanging in the air like some kind of aerial goddess.
Whether you’re looking to target your core, improve your coordination, or just try something new, aerial yoga and hoop workouts are a full-body workout for women that’ll get you results – and a serious confidence boost.
If you’re a beginner, start with the basics, and don’t worry if you can’t quite manage the hoop just yet. You’ll get there.
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5. Trampoline Workouts
I’m talking about trampoline workouts – not just bouncing for fun (though that’s great too). Rebounding, or trampoline fitness, is a quick and easy workout at home that burns fat while feeling like you’re back in childhood.
It’s low-impact, so it’s easy on your joints, but it still gets your heart pumping.
Check out your local trampoline park for classes or bounce at home with a mini trampoline. Bonus: It’ll make you feel like a kid again.
6. Rock Climbing or Bouldering
If you want to feel like a badass, rock climbing and bouldering are where it’s at. It’ll test your strength and agility, and trust me, you’ll feel like an absolute legend when you reach the top.
It’s the perfect workout for full body fat loss and building muscle.
Climbing strengthens your arms, core, and legs, and the mental focus it requires will keep your mind sharp.
Plus, the confidence you gain from conquering a tough climb is worth its weight in gold.
7. Geocaching or Scavenger Hunts
Let’s talk about adventure. Geocaching and scavenger hunts combine exercise and treasure hunting. It’s perfect for getting outside, exploring new areas, and getting your heart rate up without even realising it.
And if you’re someone who loves a challenge, this is a great way to burn calories without ever stepping foot in the gym.
Grab a friend, use your GPS, and explore the great outdoors while working your way through a fun scavenger hunt.
You’ll be surprised how much fun it is and how much fat loss exercise you’ll get in the process.
Tips for Incorporating Joyful Movement into Your Routine
Start Small
No need to dive straight into hour-long workouts. Start with a short session – 15 to 30 minutes – and work your way up.
Quick and easy workouts at home are a great way to start, especially when you’re short on time.
Be Consistent
Consistency is key. Set a regular schedule, whether it’s a daily stretch or a weekly hike. Once it becomes a habit, it’ll feel weird not to move.
Whatever it is, make it a non-negotiable part of your routine. Regularity helps turn these activities into habits, and soon enough, you’ll find yourself looking forward to them.
Listen to Your Body
Your body will tell you what it needs. If something feels too much, scale back. If something feels right, go for it. Remember, it’s not about pushing yourself to the limit every time. It’s about finding what works and sticking to it.
Make it Social
The more, the merrier! Invite a friend or family member to join in on your workouts. It’s way more fun when you’ve got a workout buddy to hold you accountable and share the joy of movement with.
Joyful Movement Ideas: Conclusion
Joyful movement turned my fitness routine around. It helped me lose over 80 pounds and completely changed the way I think about exercise.
Now, I’m all about finding ways to move that make me feel good, whether it’s paddleboarding, yoga with kittens, or hitting the trails.
So, pick one activity from the list and commit to it for a week. I promise you’ll be hooked.
Come back in a week, and let’s talk about how it went. Did it make you feel more relaxed? Did you feel more energised?
Share your experience, and let’s keep this journey going together. Are you ready to commit to your own glow-up? Let’s do it!
Hey there, friends! I want to start with a story from my journey. When I began my weight loss journey, I had over 80 pounds to lose. The real game-changer wasn’t just workouts or meal plans. It was my mindset. One morning, I struggled to get out of bed for my run. I felt exhausted. The thought of running was daunting. But I reminded myself why I started. That shift in thinking got me out the door. Moments like these show the power of an active mindset.
So, what is an active mindset, and why is it important for fitness motivation? An active mindset means taking a proactive approach to health and fitness.
It’s about embracing challenges, staying positive, and always pushing to improve. It’s similar to a growth mindset, which is about believing in your ability to grow through effort and perseverance.
In this post, I’ll go more into the concept of an active mindset. We’ll look at how it can change your approach to fitness, keeping you motivated even on tough days.
An active mindset leads to an active life. If I can do it, you can too! Let’s get going!
What is an Active Mindset
An active mindset is all about being proactive in your approach to health and fitness. It means setting goals, staying motivated, and continuously pushing yourself to improve.
It’s about seeing every challenge as an opportunity to grow and get better.
Having an active mindset is crucial for fitness. It keeps you motivated, even when things get tough. It helps you stay focused on your goals and reminds you why you started.
When you think positively and proactively, you’re more likely to stick with your fitness routine and see real progress.
Let’s look at the difference between an active mindset and a passive mindset:
Active Mindset: You take control of your fitness journey. You set goals, make plans, and take action. You see challenges as opportunities to learn and grow.
Passive Mindset: You let things happen to you. You might set goals, but you don’t take the necessary steps to achieve them. You see challenges as obstacles and might give up when things get tough.
Having an active mindset means you’re in the driver’s seat of your fitness journey. You’re not just reacting to what happens; you’re making things happen.
An active mindset aligns closely with a growth mindset. Both mindsets focus on the belief that you can improve through effort and perseverance.
They encourage you to embrace challenges and learn from them. Just like a growth mindset helps you grow in different areas of your life, an active mindset helps you grow in your fitness journey.
When I started my weight loss journey, adopting an active mindset was a game-changer. It completely changed how I approached challenges and setbacks.
Instead of seeing them as reasons to quit, I saw them as opportunities to push harder and get stronger. This shift in thinking made all the difference. But it takes some time to really get there.
The Science Behind Mindset and Motivation
Your mindset plays a huge role in how you approach fitness. When you have a positive mindset, you’re more likely to stay motivated and stick to your goals. It’s all about how you perceive challenges.
With the right mindset, you see obstacles as opportunities to grow rather than roadblocks. This change in thinking fuels your motivation and drives your behaviour towards achieving your fitness goals.
An active mindset doesn’t just benefit your workouts; it’s good for your overall well-being. When you think positively and stay proactive, you reduce stress and anxiety, which improves your mental health.
This mental boost translates to physical benefits as well. You feel more energized, focused, and ready to tackle your fitness goals. It’s a win-win for both your mind and body.
Studies
A study comparing active and passive learning showed that individuals who approached learning with an active mindset were more intrinsically motivated and engaged. They also performed better in conceptual learning tasks compared to those with a passive mindset (Benware & Deci, 1984).
Studies have shown that mindsets about physical activity and healthy eating significantly influence engagement in these behaviours. Interventions focusing on the appeal of these activities can increase participation and adherence, suggesting that a positive mindset can enhance motivation towards fitness and health goals (Boles et al., 2021).
Studies have found that individuals with a growth mindset about fitness believe in their ability to improve through effort, leading to higher exercise self-efficacy and more frequent exercise. This mindset helps in sustaining motivation and achieving fitness goals (Orvidas et al., 2018).
Having a growth mindset is linked to better mental health outcomes, such as reduced stress and anxiety. This mental boost can translate into physical benefits, including increased energy and focus, further supporting fitness goals (Wolcott et al., 2020).
Developing an Active Mindset
The first step to developing an active mindset is becoming aware of your current mindset. Ask yourself: Do I view challenges as opportunities or obstacles? Do I stay positive and motivated, or do I let setbacks derail me?
Self-awareness helps you identify areas where you can improve your thinking. When I started my journey, I realised I often focused on my failures rather than my progress. Shifting this focus made a huge difference.
Positive Affirmations
Using positive affirmations can help shift your mindset. Simple phrases like “I am strong,” “I can do this,” and “Every step counts” can boost your motivation. Repeat these affirmations daily, especially before workouts.
When I felt discouraged, these affirmations reminded me of my strength and kept me going.
Goal Setting
Setting realistic and achievable goals is key. Break down your big goals into smaller, manageable steps. This makes them less overwhelming and more attainable.
For example, instead of saying, “I want to lose 20 pounds,” set a goal to lose 2 pounds a month. Celebrating these small victories keeps you motivated and builds momentum.
Visualization is a powerful tool. Imagine yourself reaching your goals, and feeling strong and confident. Picture the steps you need to take to get there. This mental rehearsal prepares you for success and reinforces a positive mindset.
I often visualised myself crossing the finish line of a race or hitting a new personal best in the gym. This made my goals feel more real and achievable.
Growth Mindset Techniques
Adapting growth mindset strategies can also help. Embrace challenges, learn from feedback, and see effort as the path to mastery.
When I faced tough workouts or setbacks, I reminded myself that these were opportunities to grow stronger and wiser. This growth-oriented approach kept me resilient and persistent.
Practical Tips to Stay Motivated
Joyful Movement
Find activities you love. Exercise doesn’t have to be a chore. Whether it’s dancing, hiking, cycling, or yoga, choose something that makes you happy. When you enjoy what you’re doing, it doesn’t feel like work.
For me, discovering my love for running was a game-changer. It became my therapy, my joy, and a key part of my routine.
Accountability
Having someone to share your journey with can make a huge difference. Find a workout buddy or join a fitness community. Share your goals, progress, and challenges. This support system keeps you accountable and motivated.
I joined a boot camp and found the camaraderie and shared goals incredibly motivating. We cheered each other on and celebrated every milestone together.
Routine Building
Create a fitness routine that fits your lifestyle. Consistency is key. Plan your workouts in advance and stick to them. Treat them like important appointments.
When I started, I scheduled my workouts just like I did my work meetings. This helped me stay consistent and make exercise a non-negotiable part of my day.
Tracking Progress
Keep track of your progress. Use a fitness journal or an app to log your workouts, track your goals, and celebrate your achievements.
Seeing your progress in black and white can be incredibly motivating. When I looked back at my journal and saw how far I’d come, it fuelled my motivation to keep going.
Use a growth mindset approach to stay motivated. View challenges as opportunities to improve, not obstacles to avoid. Celebrate effort, not just results.
When I hit a plateau or faced a tough workout, I reminded myself that every effort was bringing me closer to my goals. This kept me motivated and focused on the journey, not just the destination.
Overcoming Common Obstacles
Dealing with Setbacks
Setbacks are a part of any journey. What matters is how you respond to them. When you hit a rough patch, don’t beat yourself up. Instead, reflect on what happened, learn from it, and move forward.
During my weight loss journey, I faced so many setbacks. Instead of giving up, I had to learn to see each one as a learning opportunity. This helped me stay resilient and keep pushing towards my goals.
Time Management
Finding time for exercise can be hard, especially with everything else we’re expected to do. Plan your workouts in advance and make them a priority.
Even short, intense workouts can be effective. If you’re short on time, you can squeeze a 15-20 minute HIIT workout in.
Negative self-talk and limiting beliefs can hold you back. Replace thoughts like “I can’t do this” with “I am capable and strong.” Believe in yourself and your ability to grow.
During my journey, I struggled with self-doubt. But by focusing on positive affirmations and celebrating small victories, I gradually built my confidence.
Active Mindset, Active Life: Conclusion
We’ve covered a lot in this post, so let’s recap the key points. Embrace a proactive approach to fitness with an active mindset. Stay positive, set goals, and push yourself to improve.
Remember, your thoughts power your workouts. A positive mindset boosts motivation and keeps you focused.
An active mindset leads to an active life. If I could lose over 80 pounds and transform my life, you can achieve your goals too.
It’s all about believing in yourself and staying committed. Enjoy the journey, celebrate your progress, and keep pushing forward.
Every step you take brings you closer to your goals.
Now it’s your turn! Share your experiences and tips on maintaining fitness motivation. What strategies work for you? How do you stay motivated?
Let’s support each other on this journey. Together, we can achieve amazing things.
