Well Well Well is about Nutrition, Movement, and Mindfulness--and I am on a mission to help women, especially, gain knowledge and confidence in the gym.
Something fundamentally changed for me when I started to lift weights. More powerful than seeing my physique change, were the skills I was developing as a result of loving how I felt when I was lifting weights. Skills like consistency, persistence, patience, and the ability to push myself in ways that felt safe for me, changed my relationship with myself.
As I reflect on the changes that happened for me internally as a result of lifting weights, I am reminded of how excited I was at the beginning of my weightlifting journey. It was a whole new world, and I was ready to be the subject of my own experiment and commit to a year of lifting and see what happened.
What happened was, I got my Personal Training certificate because I was so interested in the changes that were happening for me, I wanted to know why, and know more! Initially, I really didn't have any intention of training clients in the gym or becoming involved in the fitness or wellness space. It was just for me. An interest that turned into an investment in myself.
If this resonates, maybe you are where I was once. Excited, but a bit overwhelmed by how complex fitness can seem. What I wanted, in the beginning, was a plan, and a community. I wanted to go into my workouts with confidence, knowing I was investing that time in myself in a worthwhile way. I wanted to see the results! I also wanted to lift with other women my age who could offer their tips, and experience, and form friendships with women who were chasing similar goals.
I created this simple routine to get you started. If you're brand new to lifting weights, and you want to start getting stronger, seeing more lean muscle mass, lose fat, and generally feel more able--this is a great place to start. Take this workout and use it at least 2 times per week, but you can do it as often as 4 times per week. Take a rest day in between :) This is a full-body workout that will have you in the gym for about 45 minutes.
Choosing the correct weight:
Women often underestimate their strength and, by default, grab the lighter weights, but that is a mistake. Always start with appropriate loads, here is how to choose a weight: Choose a weight that can be lifted 10 times, with the last two reps posing a significant challenge. It is important to maintain good form when performing your exercises. As soon as you notice your form starting to fail, drop the amount of weight being lifted or take a rest. The goal here is to lift heavy and well, not lift heavy and get hurt.
How heavy?
To stimulate muscle growth or hypertrophy, a stimulus must be placed on the muscle. As mentioned previously, women tend to typically stick with lighter weights that they can do 20-30 reps, in a circuit or Beachbody type workout. However, a greater stimulus must be placed on the muscles to see any real changes. You need to get out of your comfort zone and put greater physiological demands on your muscles. Once you can make this paradigm shift in your mind, you will be able to make substantial progress in both your strength and muscle gains.
Ok, here is the workout!
7-Minute Dynamic Warm Up
**This is a standardized program, meaning, it's basic and works but it's not tailored for specific corrective exercises or modifications! So, please always take care that you're listening to your body and doing movements that feel good for you.**
If you're interested in getting specific coaching, check out my 12-week course! I would love to help you get to your goal, with workouts and nutrition recommendations that are specific to you.
If you could use more tips and general advice, check out my Tiktok!
Happy Sunday-- here is your chance to set your intentions for the week and create a strategy--lets GO!!
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