Routine By Her

My favorite thing to do on the treadmill…

you wanna sweat?

You have knee pain?

Want to strengthen ALL of your leg muscles?

Need to get your steps or cardio in?

This right here… I like to walk and sometimes even light jog to make it more challenging 😥💪🏼

Get your bang for your buck with this one! Walking backwards keeps your knees healthy and strengthens all the surrounding muscles at the same time. You not only get your cardio in but also build muscle, ankle flexibility, and hip mobility.

*To challenge yourself - light jog.

👉Always on incline!
👉Walk at a brisk pace
👉Take a break every 2-3mins (walk forwards)
👉Sweat 😅😅

Are you on a new fitness journey? Or getting back on one? Or trying to improve your fitness?

If you answered YES …are you following a plan?

Does this plan challenge you at least 3 days/week??

Does this routine excite or motivate you to complete?

Is there something or someone keeping you ACCOUNTABLE?

Is this plan attainable so you can reach reasonable goals?

If you’re not sure how to answer these questions or don’t have a plan… comment COACH 💯

Vlog series… first time with We Run Uptown honestly was so fun! I thought running groups were overrated, intimidating, and not fun. Nope. It challenged me to do more than I thought I was capable of.

👉What you’re capable of can far exceed what you think your baseline is.

🤨 But how do you know what that is if you don’t push yourself?

😤 Quitting is not an option. Committing is!

💯 Push yourself to failure. Use your friends/family/fitness group to get yourself to that new baseline.

SHOW UP FOR YOU!

This is my arm day. Simple. But hard. Supersets are great when you are working on one muscle at a time!
✅ It saves time
✅ You’ll get an immediate pump
✅ Easy exercises w minimal equipment

Give it a try & lmk what you think 🔥😅

If you are serious about losing weight & gaining muscle meal prep every week is a must! It puts you in control of …

👉portions
👉calories
👉protein intake
👉lowers snacking & cravings
👉fresh ingredients
👉lower sugar & sodium intake
👉budget friendly 💵

Weight loss is not about eating less, it’s about eating the right portions that work for your body. Gives you enough energy to get through the day + get in a workout.

Also the right food that works WITH your body!
❌ inflammation ❌bloating ❌cravings

Need help? DM me!

I’m not a proponent of having strictly cardio days. Cardio is always an addition to weight lifting! I always see people on the stairs on the slowest level… don’t go to the gym to waste time!

👉 It’s better to push yourself for a few mins, take a break, and repeat - and slowly you can go longer and faster.

👉cardio strengthens your lungs, heart and blood flow.

👉it burns fat …but don’t forget lifting weights builds muscle & muscle burns more!!

How to start your day right!

SKIP ⏭️ SCROLLING, energy drinks, no food, sitting on the coach, overthinking

These 6 steps will make your body use that healthy morning cortisol in a HEALTHY & productive way.

Morning cortisol is normal, it gets you out of bed.

30mins later though… if you don’t eat, that cortisol throws your hormones off. Which means your brain can’t focus, you have low energy, your muscles/joints are tight, blood flow is slower etc.

Leg Day in South Africa! 🇿🇦 Your legs will have a nice burn & shape to them after this workout! Of course when working your legs you’re also strengthening your core & back!

You want to be able to run, walk, able to complete outdoor activities??? These do all of that & keeps your bones & muscle tissue healthy!

5 exercises • 45min • each exercise 12 reps, 3 sets

DM if you’re interested in one on one coaching!

Cut bad habits with small, manageable, EASY healthy ones. Get creative, cook new recipes, put on a guided meditation, learn a new hobby that gets you off your phone, find protein based snacks…

I offer a habit tracker on the Routine By Her app, where we track these new habits that you create, each week!

A health journey doesn’t have to be stressful or painful 💯💪🏼