Reinvigorating My Workout Routine
Background Photo by Bruno Nascimento on Unsplash; Design by Jodie Parris
It was Fall 2023 when I realized I needed to make a change when it came to my workout routine. Like most things in life, it took unsettling news and realization to spark change. At my yearly physical my blood pressure was flagged as Pre-Hypertension. This shook me since I walk 10,000 steps a day. However, when my Doctor asked me about my strenuous cardio workouts I didn’t have a response because I wasn’t doing any at that time. Being sidelined from running with an injury the prior years, I had never really looked into different cardio methods and wasn’t working out my heart hardly at all.
Health is always a huge resolution for many folks when a new year comes around, which I 100% support since health truly is wealth. I know myself focusing on my health is always a goal in the new year for me, so in 2024 when it came to working out, my goal was to focus on being more intentional in my workout routine and recovery.
With the changes in my approach last year I really felt like I FINALLY hit a good place and relationship when it came to my workout routine, and approach to health in general. Like truly for the first time in my life I felt confident in my body and wasn’t nearly as self conscious as I had been in the 33 years prior. As someone who has struggled with body image issues since elementary school this was a HUGE milestone in my life, and one I hope to carry forward in the new year.
When and Why I Needed a Change in my Workout Routine:
Prior to 2024 I would describe my relationship with food as restrictive and often felt guilty when I would eat something considered unhealthy.
I would use working out as more of a punishment for my indulgences, instead of it being of the mindset of taking care of my current and future self.
At the time of my physical in 2023 I was using a fitness app to do some strength and cardio workouts at home, just like I had been for the past ten years. I found myself starting to feel unmotivated and skipping most of the workouts frequently. There was time in the workout schedule to do high intensity workout videos, but I usually would just go for a gentle walk instead of pushing my endurance. I also felt I hit a plateau in terms of my strength, and wasn’t seeing results like I would have liked.
I had experienced burnout before in life, but not when it came to my health and wellness routine. In discovering this I knew I needed a makeover and change to my entire approach when it came to working out.
What I decided to do instead:
When it came to changing my workout routine I wanted it to be back to basics. The 3-2-1 workout method was a great way to structure my workout approach and schedule. This approach is really about having three strength training days, two days of mobility work, and one long cardio day a week.
When it came to strength training, I had been reading up on the benefits of lifting actual weights, and how it was a simple and straight forward approach to strength training. I had lifted weights in college when I had access to a fitness center, but had always been intimidated to venture into that area. Thankfully my husband was happy to have me as a gym buddy, and we started going to the gym together two days a week, and lifting weights at home one day a week.
I downloaded and paid a lifetime membership for the Gymverse App, and can’t recommend it enough as way to create structure to your workouts. They have pre-made workout plans, or you can create a custom one, which is what I have done for my major strength training days. If there is anything I have learned over the past 15 years of working out, is that structure and somebody (or something) tell me what to do makes all the difference in the world in me being successful or not.
To lower my blood pressure I knew I needed to workout my heart. I found through the American Heart Association that a good target is 150 minutes a week of moderate intensity, or 75 minutes of vigorous.
On strength training days I wanted to commit to 20 minutes of cardio, and I would have one major long cardio session each week. This would get me to at least 120 minutes of moderate intensity and leave me room to have some vigorous activity like running or jump roping.
My long cardio days I structured to do a sprint triathlon with completing 1 mile on the rowing machine, 1.5 miles on an elliptical, and 6 miles on the stationary bike. It ended up becoming one of my favorite workouts each week, and challenging myself to complete the distance or decrease my time was motivating.
As I mentioned in the beginning of the post, this simple approach to working out has really been a game changer in how I view my health. In my weekly workout schedule I have one complete rest day where all I do is get my 10,000 steps and yoga, and sometimes depending on how my body is feeling I add in a second rest day. When I end up missing a workout or falling out of my new workout routine, I found I don’t feel guilty and it’s much easier to fall back into it when my schedule allows it.
Maybe it’s all the endorphins I’m getting each week with my cardio workouts, but approaching working out from a basic and holistic way has helped my relationship and mindset with health.
It also helps that I lowered my blood pressure back down to a healthy level by my yearly physical in 2024.
Starting a workout routine can be tough when you don’t know where to start, however the 3-2-1 Workout Method really makes it simple. If you can’t afford a gym membership, invest in weights and resistance bands to strengthen your body at home. I worked out at home for years prior to obtaining a gym membership, and with the right app I know I could do it again. Working out and cardio doesn’t need to be over complicated to be effective. The most important thing is to provide yourself with the structure, tools/resources, remembering why you started, and you will develop the discipline and love for it (and yourself) over time.
Until Next Time,
