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DO YOU NEED A WORKOUT PLAN? | DAY 35



For the last four weeks I’ve been just kind of winging it with my workouts, picking them sporadically off YouTube – but then I wondered, “Shouldn’t I have some kind of ... plan for this?”


Technically, yes. Yes I should. While it’s already a win to just be showing up, if you want to see results and keep that motivation alive, you need a workout programme – some kind of game plan that leads to an outcome.


Something which, heretofore, I did not have in any capacity.


Admittedly, as a personal trainer, I know better. I’d write a plan for my clients, so why wouldn’t I give myself the same care and attention?


Here’s why I have now (thankfully), written myself a workout plan, and why you need one too.


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Your workouts will be less sporadic, more structured and purposeful


I remember years and years ago, when I joined a gym for the very first time, I was all over the show.


I’d do a bit on the treadmill, then drift over to a few weights machines, then come back and play around on the exercise bike for a few minutes, and then maybe finish up with some core work.


Sometimes I’d show up and do a class, if one was starting, but it was always a different one every week. There was never going to be any improvement because there was never enough consistency in any one area.



I wasn’t counting reps, or sets, or tracking progress, and I was probably spending WAY more time deciding what I should do next than I was actually moving.

With a structured workout plan, I can be sure that I’m hitting the right muscle groups for the right amount of reps and sets to achieve my fitness goals. There’s no guesswork.


I can get in, do my workout, and get out because I know exactly what’s coming next. AND I can be sure that I’m going to get the results I want, because I can reverse engineer those outcomes into a workout plan that is, essentially, a road map for how to get there.



You can be sure you’re doing the right amount of exercise


If you don’t have a plan for what you need to do, how long you need to do it for, and how often you need to do it, how are you going to keep track?


When I was just picking out random workouts on YouTube, they might be 20 minutes, they might be 50 minutes, but I couldn’t remember how often I’d worked out a few hours later.


I also couldn’t keep track of just how much exercise I’d done through the week, which made it hard to know when to pull back and recover.


Some weeks, I felt so flogged I couldn't move off the couch by the weekend. Other weeks I would get to Friday and feel like I hadn't done anything at all.


Now that I have a good workout plan, I can be sure I’m hitting my cardio target, my step count, AND my strength gains, without the guesswork.


This makes it a lot easier to know whether I’m staying on track, whether there’s something I can improve on, and whether I need to pull back and take it easy.

Read This Next:

Why You Just Really Need That Rest Day



It gives you a sense of accomplishment


Are you a to do list person? I’m a to do list person.


I just LOVE a good countdown, and checking off a task list is one of the most satisfying things to me.



If you’re the same, you just NEED a workout plan.


It’s such a great feeling to tick off another workout. Every time you complete a workout in your plan, you feel like you’re a step closer to your fitness goals.


It creates a goal to work towards


Do you have a goal to “just get fitter” but no idea how to be specific about it?


Hey, it happens and it’s a-ok.


Well, guess what?


Having a workout programme to follow gives you an automatic goal – to finish the programme!


It’s so much more motivating to work out when you have a timed goal that you’re working towards.


A structured programme can also help you hone in what's actually important to you, and create some meaningful fitness goals that matter to YOU.



It keeps your motivation high


It’s so much more motivating to work out when you have a structured routine to follow. You want to keep up with your progress and not get too behind.


When you follow a structured programme, you’re also more likely to get results. And there is NOTHING more motivating than seeing and feeling the changes in your body as you progress.


It’s the biggest motivator to keep going when you see how far you’ve come.

Read This Next:

How to Motivate Yourself to Work Out (When You Really Don't Feel Like It)

It’s easier to schedule


When your workouts are ambiguous, you have no idea how much time they’ll take, or how to fit it into your schedule.


But when you know you’ve got a 30 minute LISS session today, or that your strength program takes no more than 40 minutes to complete, it’s a lot easier to visualise where that fits in your day.

Read This Next:

How to Fit Exercise Into Your Busy Schedule


Listen: at the end of the day, if you’re just starting with exercise, the most important thing is to get into the habit of MOVING without getting bogged down in workout plans.

But if you’re looking to build a lifelong habit and stay on track, a workout plan is a game changer for helping you stay motivated, stay consistent, and get results.


Now I would love to hear from you! Are you currently following a workout plan? What is it and what do you love/not love about it? Share with me in the comments below.


Now, onto the Captain's Log for yesterday! P.S. if you're just joining us, I'm on a 90 day journey to transform my health and fitness and I'm bringing you with me!


You can catch up on Days 1 through 33 by scrolling to the "Related Articles" section at the bottom of this post.


P.S. If you’d like to build a healthy and fit lifestyle you’re obsessed with, I’ve created a FREE bundle just for you. It’s a series of journal prompts, an .mp3 self love affirmation audio and a eBook designed to help you build healthy habits for life.


Click the button below (or HERE) to get started now. Did I mention it’s completely free?



Nutrition


Breakfast



Breakfast today, as you may already guess, was overnight oats with berries. I meal prepped these puppies on Tuesday afternoon and they made mornings a breeze for the whole rest of the week. I just grab a container out of the refrigerator and I am good to go.


Lunch


Lunch today was a delicious chicken and mango salad. It’s honestly the perfect lunch for summer – so nourishing and satisfying.


It’s filling too – I couldn’t even finish my portion today! Stashed what was left in the fridge to have on crackers as an emergency snack.


Snack


Mid afternoon I was starting to get a little hangry so I munched on a Fibre One salted caramel bar. I do love them, but they’re so tiny!


Mind you, I had a very specific sweet tooth itch, which this little bar scratched nicely.


Dinner


Dinner tonight was the last of the shepherd’s pies I meal prepped for dinners on Tuesday. Tonight I was feeling a little rebellious and drizzled it with tomato sauce.



Hey, you eat the same thing three nights in a row, you gotta jazz it up a little.


Dessert


Dessert was my trusty bowl of Yo Pro berry yoghurt. With lots of protein, probiotics and less than 100 calories, it was just the perfect dessert to cap my night!


Workout


Speaking of workouts, the catalyst for me writing myself a workout plan was that I spent maybe half my workout time trying to find a workout to do.


SO not efficient. I’ve written myself out a bit of a plan going forward so this never happens again.


Anyhoo, I pulled out a classic that I absolutely LOVE: a Leslie Sansone 1 mile happy walk. I love this woman’s energy and her workouts always get my heart rate up and put a smile on my face.



Well, that’s about all we have time for, my glam babies. Let’s huddle in for the motivation message.


You are still enough on the days you don’t get it right.


You are enough on the days when you don’t brush your hair and stay in your PJs.


You are enough when you don’t have the energy to adult.


You are enough on days when you’re angry, sad, and/or sick.


You are enough on the days you eat 2 minute noodles for two meals in a row.


You are enough when you are scared.


You are enough when you have mountains of dirty laundry.


You are enough when you royally screw up at work.


You are enough without makeup.


You are enough without the latest fashion.


You are enough without an Instagram filter.


You are enough.

You are enough.

You are enough.


Never let anyone, including yourself, make you doubt your wholeness, your enoughness.


Trust that you are enough.

Trust that you are whole.

Trust yourself.



Until tomorrow, keep shining bright.


- Xo, Rhi


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