It has been awhile since I updated my workout routine and I get asked a lot of questions on my workouts, so I thought I would put together an updated schedule for you guys and break down all the details. Also I wanted a place to answer all your questions I receive, which is hard to detail in an Instagram post. If you have any additional questions related to working out put them in the comments below and I will answer them here.
First, I want to say that I believe diet is 90% of the equation – you can workout 6 days a week in a crazy hardcore class, but if you aren’t eating clean you won’t stay lean or lose weight if that is your goal. I believe eating whole plantbased foods the majority of the time is what keeps me naturally lean and then working out helps to tone and tighten, as well as provide mental wellbeing and overall heart health. This year I have been much more committed to moving more often just for my overall health and wanting to be my healthiest and fittest self possible, so that is what drives me to work out during the week.
I do my workouts at night as I am not a morning person and personally I like working out after my hectic work day as it relaxes me. On the weekends I will do a walk with my MIL or yoga in the park in the daytime since I don’t have work. Sundays I usually don’t work out.
WEEKLY WORKOUT SCHEDULE:
Melissa Wood Health // 3 times a week – You guys know how much I love Melissa Wood! I find the Melissa Wood Health workouts very relaxing and calming, which is nice to end my day with so I do them at night when I get home from work. I like to mix up the workouts to alternate between abs, arms, full body and booty during the week. Many times I do them with the ankle weights, but I also do many of them with just my body weight. I get a lot of questions on weight loss related to her workouts so here is my opinion on this: If you are looking to lose weight, I would aim for doing two of her workouts for 45 minutes with weights and adding in a HIIT workout during the week as well to shed pounds.
Melissa now has an App so you can do the workouts on your phone and she now provides a weekly schedule to follow. Get a FREE 7 Day Trial.
Solid Core // Once a week – I have been going to Solid Core now for over a few months and just going once a week I can see differences, especially in my abs. Lately I have been trying to do Solid Core on my lunch break so that my workout is done for the day, but it makes me really hungry so I need to make sure to have a banana beforehand and carbs afterwards. I love the challenge of this workout because I never really get great at it, which fuels me to keep coming back if that makes sense.
Yoga Journey // 1 – 2 times a week – I love vinyasa yoga and have been practicing at this studio for almost five years now off and on. I try to go once a week as I feel like it keeps me flexible, toned and it helps calm my mind and destress. It isn’t hot yoga but the room gets warm so I definitely break a sweat and it is an hour and a half long. There are so many benefits from yoga and I couldn’t recommend it enough, my husband has been going once a week as well and it has really been helpful for him with his athletic performance surfing as well as overall injuries and flexibility.
TOP QUESTIONS //
Where do I get my workout clothes? My colored leggings are Morgan Stewart Sport and I buy mine typically on Poshmark to get them for less, I also find really cute workout clothing at Nordstrom Rack, TJ Maxx and Marshall’s.
Do I count calories / macros? I do not count anything because I believe when you are eating whole plant foods you just eat until you are full and there is no need to count. I love to use this calorie density infographic to visually explain how this works.
How to get rid of the last 5 pounds? If you are having issues losing those last few pounds I would again understand how eating foods that are more dense (nuts/seeds/oils/processed grains) can lead to weight gain vs. eating foods low in calorie density (vegetables/fruit) will lead to weight loss or maintenance even when eating them in abundance. See the infographic below to better understand this:
Research has shown that people can eat freely of foods that are 300 calories per pound or less and not gain weight. People can consume relatively large portions of foods that are between 300 and 800 calories per pound and still lose or maintain their weight depending on their individual activity levels and metabolism. The intake of foods with a calorie density of 800-1,800 should be limited as these can contribute to weight gain and interfere with efforts to lose weight. Additionally, the intake of foods over 1,800 calories per pound should be extremely limited as these foods can very easily contribute to weight gain and obesity and can also greatly interfere with efforts to lose weight.
I really hope all of this information helps you and inspires you in your workout journey. Let me know if you have any questions below in the comments. xx, Elizabeth