People are always asking me what I eat every day and to share my exercise routine so here it goes. I’ll also give you a better idea of what I’m doing each day outside of meals and working out. You’ll be surprised to see how simple I keep my nutrition and workout plans. I’m not a fan of complicated programs that take a lot of preparation, but what I am really good at is consistency and discipline and they go a very long way.
I don’t skip my regimen just because I don’t feel like it. If I wake up in a bad mood, it gives me even more reason to exercise. When I had hernia surgery, the doctors told me I couldn’t lift weights for six weeks and it killed me. I walked on an incline on the treadmill for an hour every day and only missed the first two days post-surgery. My point is that I don’t negotiate with myself, and I don’t make excuses. I do it tired, hungry, sad, worried, lazy, and every other situation. Ignoring my health isn’t an option.
We’re always going to have some hang-up and more than likely we won’t always be motivated. How motivated do you think I am at 5:30 am every day? Mental toughness is created by doing things that you don’t feel like doing and accomplishing hard things in general. It’s a great way to improve stress management, confidence, and decision making. Pushing yourself leads to a greater sense of satisfaction.
Working out in the morning is much better than waiting until evening when a million things can come up. Lifting weights is always the first thing on my list because it’s the most important to me. I only spend 30 minutes on strength training which includes 5 exercises, (3 sets of 6-10 reps.) I enjoy the full body strength training routine, and it works for me. Here’s a typical workout:
Isometric Bicep Curl (3 sets each arm, 6-10 reps, 20 pounds)
Push-Ups (3 sets, 20 reps)
Shoulder Plate Raises (3 sets, 6-10 reps, 25 pounds)
Goblet Squat (3 sets, 6-10 reps, 25+ pounds)
Elbow Plank (3 sets, hold at least 1 minute)
Walk – 45 to 90 minutes
I work out almost every day and only skip occasionally. Since my hernia surgery, I always wear a weightlifting belt. Plus, I’m trying to lift heavier when I can to gain strength and build muscle. Recent news states that strength training is considered a form of anti-aging which is really exciting. I always knew it was beneficial, but now there’s a lot of data to prove it. It’s great for your bones, mood, muscle mass, posture, flexibility, and many other functions.
Lifting weights and walking should be automatic and part of your day like showering or brushing your teeth. If you only have 15 minutes, then do what you can. Fifteen minutes is better than zero. Moving your body shouldn’t be an “all or nothing” concept. Instead, work with the time you have. I’m grateful that I have a basement full of equipment to help keep me in shape. I’ve accumulated these items over 15 years. If it’s not in your budget to buy fitness products, then body weight exercises work very well too (push-ups, wall sits, planks etc.) Here’s a list of the equipment I own:
Smith Machine
Short Bar (Olympic)
Short Bent Bar (Olympic)
Dumbbell Tower (5 lbs to 25 lbs)
Treadmill
Elliptical
Kettle Bells
Medicine Ball
Bench
Bowflex Adjustable Dumbbells
Resistance Bands
Wooden Box
Weighted Vest
Nutrition and fitness go hand in hand. I keep my meals pretty simple and try to use real ingredients. I’m still looking for ways to remove more processed food. The reality is that we snack too much, and this is where processed food plays a major role. I’d like to eat three well-balanced meals per day and wean myself (and the kids) from the between-meals snacks. There’s no benefit in snacking all day unless you’re an athlete that’s burning a ton of calories. My article on eating whole foods over processed foods will give you simple meal ideas that aren’t difficult to make.
Besides fitness and nutrition, I always plan a certain number of tasks for the next day. I like to write my to-do list the night before, so I have a better idea of what I need to accomplish the next morning. This is a perfect time to write down your 5 strength training exercises. When you physically write something down you are more likely to follow through. Your list shouldn’t just include career, sleep and housework. Those are automatic and will always be part of your day. My list revolves around personal development or things I want to improve. For my full article on to-do lists, click here. My day typically looks like this:
Lift Weights
Walk
Stretch
Guitar
Read
Write
Meditate
Short Prayer
Gratitude Journal
I will admit that my sleep is the best it’s ever been after starting on this journey. Previously, I needed a crane to get myself out of bed and I would hit snooze several times. When you wake up and have a purpose (and a to-do list), you are eager to start the day. It’s rewarding to cross tasks off the list that add positivity to your life. I have learned to put myself first every day now. How can I care for my kids if I don’t take care of myself?
Self-care helps with managing emotions also. There is a lot of talk about emotional intelligence and how many people are lacking in this area. We all need an outlet for the challenges in our lives. Barely surviving the jam-packed schedules and constantly running on empty is going to take its toll. This type of lifestyle catches up with people and usually their health starts to decline. Sedentary careers, eating ultra-processed foods or eating on the run, and stressful schedules leave no room for down time mentally or physically. Eventually, something has to give. Why do we tend to make changes only when health problems arise?
Start thinking about what you want to work on and write it down. It doesn’t have to be some elaborate plan, but more of an outline of ideas and interests (aka brain dump.) I started with exercise and nutrition then added on from there. Including a hobby that is fun like playing an instrument has so many benefits. I’m still a beginner guitar player and I know I have so much to learn still, but I thoroughly enjoy my lessons and the gradual progress I’ve made. I rarely skip my Monday lessons and always look forward to them. I usually learn just enough to get me to my next session.
Exercise is crucial for quality of life and it’s imperative to build strength and fit in some form of daily movement like walking. But besides exercise, consider meditation, hobbies, and activities that expand your skillset. Read as often as possible. Being eager to learn aids the brain and allows the neurons to make new connections. Maintaining a gratitude journal forces you to think about things that we sometimes take for granted. According to the Mayo Clinic, people that practice gratitude have improved sleep, mood, and immunity.
The goal is to create a fulfilling day that offers well-rounded strategies to live life to the fullest, even when you’re busy. Cut out watching TV and focus on tasks that bring value to you as a person. You will begin to realize that bad habits like obsessing over your phone hinder your growth and it’s never too late to make positive changes. Become an expert at managing your day and maximizing your productivity! Good luck! Sign up for my free monthly newsletter at the bottom of my blog or reach out to Kim at [email protected]
