HW FIT

My EXACT routine👇

I follow a progressive 4 week strength training program 🏋️‍♀️ Where I lift more weight or do more reps each week, for progression 🔥

My program consists of 2x upper body and 2x lower body sessions a week 💪💪🍑🍑

I train each key muscle group twice a week. I usually do 4-6x sets for my main strength lifts and 2-3x sets for my accessory exercises. The rep ranges I use depend on which training phase I am on. I follow a “periodised” style of strength training which includes accumulation and intensification phases… something for another post 😉

My training sessions are 45-60 minutes long, consisting of 4-6 exercises - with adequate rest time in between sets and exercises ⏰

I also do a minimum of 10k steps a day 👣 and the occasional 2-5km run 🏃🏻‍♀️

And here’s 👇👇 my current nutrition plan:

🍗 Protein = 124g
🥑 Fats = 56g
🍚 Carbs = 200g (+50g extra on training days)
📊 Calories = 1,800-2,000

I have 3-4 meals a day consisting of around…
• 30g of lean protein
• ⁠150g of fruit or veggies
• ⁠100g of complex carbs
• ⁠15g of healthy fats

I also stay hydrated by drinking a minimum of 2 litres of water a day 🚰💦 I don’t drink alcohol 🍷 - I took a break from it 5 years ago and loved life without it 🥰

And take these 7 daily vitamins & supplements👇 to help with health, performance and recovery ❤️‍🩹

1. Fish Oil
2. Magnesium glycinate
3. Multivitamin
4. Probiotic
5. Vitamin D3
6. Whey isolate powder
7. Creatine monohydrate

💡 Something to note: I wouldn’t be able to follow this plan consistently without quality sleep 😴 So getting at least 7hrs of sleep a night is a BIG priority of mine!!! 💯💯 💯

💁🏻‍♀️Want to try some of my workouts? Comment “FIT OVER FIT” 💬

The benefits of walking👇

1. Boosts mood
2. Reduces anxiety
3. Prevents obesity
4. Improve blood sugar
5. Reduces stress levels
6. Helps maintain weight
7. Increases energy levels
8. Increases lung function
9. Reduces risk of cancer
10. Great form of self-care
11. Improves quality of life
12. Improves your mood
13. Improves blood pressure
14. Reduces risk of diabetes
15. Reduces risk of heart disease
16. Improves your quality of sleep
17. Strengthen bones and muscles
18. Improves coordination and balance
19. Improves the body’s access to vitamin D
20. Gives a boost to your immune system

The easiest way to improve your health is to walk daily🚶🏻‍♀️👣

👉Comment “WALK” and I’ll send you a link to get 15% off walking pads & treadmills 🤩