MY WORK OUT SCHEDULE

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I probably receive the most questions about this subject, so I wanted to make a place to direct you to for all the information on it. 

One thing I’ve committed to long ago was moving my body everyday.  It started out specifically for how I looked and that’s what had me motivated to keep going.  I wanted to change the way I looked.  As the years have gone by and I’ve changed, I work out for much different reasons now.  I’ve learned that it makes me feel good, it makes me show up to life a better person.  If I don’t show up and commit to this practice, then I can’t show up in ways that I do now as a mom, wife, friend, etc.

I think it’s important to also note that it takes time, practice and experimenting with what you like.  What works for someone, might not work for you.  Everyone has a different formula thats designed for them, and everyone likes to move their bodies in different ways.  You have to experiment and figure out what you like and how you want to move your body every single day.  

When I started, it was experimenting trying to look like a Victorias Secret model, shaming my body, punishing it for eating certain things and moving it as a form of punishment to control it to look a certain way.

Fast forward to now, I move my body how I love to as a way of celebrating my body for its health.  I nourish my body now as a way of celebrating it giving me energy.  I don’t starve myself as a form of punishment anymore.  

Thats a different subject, but you get where I’m going.  It takes time and experimenting, so if you haven’t found your thing yet, thats okay, keep going, keep experimenting and trying new things!  This is a lifestyle change, not a fad, not a diet, not a quick fix, YOUR ENTIRE LIFE.  This is something you will do forever.  So always have that in the back of your mind.  I sometimes will find myself falling back into the “oh no!  Have I ate too much today?” trap, and can quickly pull myself out by giving myself grace that, number 1, I’m human, and number 2 our bodies need different things each day, and may be more hungry.  It’s a gift to be able to eat and have an appetite, not a punishment.

Okay back to working out, I’m going off on a tangent.  So I used to think you had to work out super hardcore everyday single day and be sweating buckets to see results, which is so wrong.  Its the consistency of it all.  It adds up over weeks, over months and over years. Every. Single. Bit. COUNTS.   If you’re what I like to call “binge worker outer”  I know those aren’t real words, but lets call it that.  Say you’re a beginner and find a plan, and say “hey I want to look like her” you follow her plan , do exactly what it says and you haven’t worked out in a year, and this program is pretty advanced.  You follow it and you’re so sore, its 6 days a week, you then get burnout because it’s too hard. You overcommit yourself.   So you stop because it’s too hard for you and then you end up just stopping all together in general.  You feel defeated.  Killing your confidence, then lacking energy because you think you can’t do it.   That is what I like to call a binge worker outer.  This, my friends, is why a lot of people give up.  

Start SMALL.  You can’t do what (lets call her sally) sally does thats been working out 5+ years consistently.  Dip your toes in, try 20 minutes of something 3x a week.  Then gradually add things onto your schedule.  You’ll start to build momentum this way and start to feel good, therefore giving you more confidence because you’re actually following through with your commitment.   When you over commit, and take too big a bite off of more than you can chew, you’ll end feeling overwhelmed and quit.   This is why taking baby steps towards your bigger goal is important.

Now I’m finally going to share with you my schedule.  I wanted to share that story first, but just know that I’ve been in this game for 10+ years now of experimenting with different things, from types of exercises, how many times I worked out and for how long, from all types of different diets.  The last 3 years I’ve really have figured out what I actually love and how I want to move my body. 

Here is the rundown of what my weekly work out schedule looks like. I post most of my work outs on my fitness instagram @lovebylynnfitness, and currently working on a new website to launch this year on everything I do from diet, to exercise!  Now, I don’t just “make it happen” I actually carve out time everyday for my practice because I know the mental shift that happens when I do.  I feel so much better and can show up as the best version of me. 

The schedule I’m about to show you is 

Monday: Legs and Glutes 

Tuesday: Biceps & Chest

Wednesday: Abs & Shoulders

Thursday: Back

Friday: Chest & Abs

Saturday: Full Body 

Sunday: Cardio & Stretching (walking at a incline,  stair master, cycling)  

So most of the work outs I do include cardio, but If I’m feeling a really good sweat dripping sesh, I’ll either go cycle on the weekends at the gym (because thats when Tj is home from work) or I’ll pull out my LOVE HIIT BODY GUIDE.  Because hot damn that will kick your ass!  I’ll usually walk at an incline on a treadmill at 11.0 and speed 3.5 for 10-20 minutes after my work out and answer emails and DM’s while I do it.   Not everyday, but about 3x a week.  

This is my perfect week, It’s not perfect all the time, but for the most part this is exactly how it looks.  It doesn’t matter what order you put them in, just as long as you’re designating a day to focus on 1-2 muscle groups and exhausting those muscles with rep after rep.  Every single week. That will give you the most results, at least from my experience. You don’t need fancy equipment to get a work out in, you don’t need much. 

If you’re like me and have kids, make time every Sunday and write out your plan of the week, from what time, to whose watching the kids, or if you’re going to squeeze it in early in the morning before they wake or nap time.  Then write out the muscle you’re going to work, save work outs on instagram to pull up and do.  Then when you have your schedule done, make it non negotiable.  You’re committed to that time and day.  When it comes time to work out, don’t do anything else, but your work out, don’t text, don’t scroll through social media, time batch your 30 minutes and get it done.  

Life happens too, so if your kids throw you through a loop and the time you were supposed to work out, your baby woke up. Thats okay, just do something more simple next to your baby while they’re playing.  This has happened to me countless times, but I’ll always find a way to get it in, even if its just 10 minutes.  I’m going to say this a thousand times, consistency is everything.  AND TIME.  

  I’ll work out anywhere from 20 mins to 50 mins. It depends on the day, but it on average its about 30-40 mins. It’s about consistency.   I get my work out done during Liv’s first nap of the day, and I’ll either have Oaks playing outside, or on his bike in our drive way, or he’s watching a show.  Or I’ll get it in early around 7am while my husband is still home to watch Liv, Oaks is asleep until 9am.  

EVERY LITTLE BIT COUNTS.  

Put in the work, little by little, week after week, month after month.  Be in it for the long haul.  Change happens.  Be patient, trust the process.   Give yourself grace and the time.  Big things don’t happen quickly.  Little things everyday add up to the bigger goal.   I’m telling you it’s so worth it!  It gives me so much mental clarity and helps keep me in alignment with my highest self.  

Another thing that helps me get to the gym or to my garage gym is saying to myself “I’m so proud of you for doing this, you’re one step closer!” and then celebrating that for yourself!  It sounds cheesy, but it works.

I swear by this method and I keep learning more and more each week.  I can’t wait to show you whats in store for LovebyLynn Fitness.  I really really hope you guys enjoy it!

So my friends, show up for yourself, again and again…keep trying.  Fall and then pick up the pieces, again and again, learn and experiment, try something new, keep going.  Keep showing up for YOU.  Because who else will?

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TOP / LEGGINGS / SHOES

I love this brand Strut This.  I have so many of their pieces and they’re are one of my top favorites.  So comfortable and snug in all the right places.  I love a tight waist to suck it all in, especially if you’ve got a little lose skin from babies like me.

Thanks for taking time out of your day to read this post!  Appreciate it so much.

xoxo,

Sara Lynn

10 THINGS TO DO WHEN YOU’RE BORED

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I’m not usually bored, but I should put it this way, 10 things to do when you need to a break from the grind.  If I didn’t have kids, I might be getting bored during this quarantine. 

Between being a parent, cleaning, teaching, working and finding time to breath…. it’s a lot.  Now I understand why all of those things are different jobs.  I definitely don’t do all of those things in one day.  It’s impossible.

Oddly, I do find myself getting stuff done that I’ve been procrastinating.  I think this has just made me realize that I need to let go of certain things that aren’t serving the life I want to live. So for that, here are some things you can do when you’re bored, or you need a break from working from home, or mom life.

  1. ORGANIZE YOUR PHOTOS.   I have been going through my phone and deleting doubles and adding photos to print out into an album on chatbooks and artifact uprising. I have tons of albums already printed just for Oaks, but none of Liv yet.  I decided that I’m just going to print albums for all of us and not just for one specific kid like I originally planned.  My friend just told me you can make an album on google photos too, so I’m going there next.  You can get the app on your phone and have your photos download on there, so you can remove them from your phone.  We have so many photos on our phone that sit there.  They really just go to waist if not printed out and hung, or put into an album.  They sit in our phone.  I’ve just been slowly doing that.  So far I just have 2 getting printed off of chatbooks.  I’m being really picky with what I have printed to and not printing everything.  That can get really expensive. 
  2.  DECLUTTER AND ORGANIZE: Pick a room, or corner, or closet, drawer, pantry, fridge and dejunk it.  Organize or rearrange it.  It’s probably one of the most therapeutic things you can do.  It also gives you momentum to do it all around your house.  I’m trying to become a minimalist with certain things.  And I don’t know about you guys, but staring at my house all day makes me want to throw it all out and redo haha.  A girl can dream, but I can definitely dejunk, can’t redecorate or buy new things in the middle of an unknown crisis… am I right haha. Gotta save as much as possible right now!  I love these baskets & these baskets, these baskets & containers for your pantry.
  3. TAKE IT UP A KNOTCH W/ SKINCARE.  Take some extra time on your skincare routine.  If you don’t take time on it at all, start by adding something into it.  Turn on some spa relaxing music, turn on your rock salt lamps, and give yourself a facial massage.  I love these products I talked about in my most recent SKINCARE POST. Do a face mask and turn on a podcast, or take a walk.  Totally normal to walk around with a face mask on right now haha.
  4. MEDITATE. I do this everyday, but now more than ever I find myself doing it multiple times a day.  Not for a full 10 minutes each time, but I’ll take a couple minutes to come back to my breath and breathe.  I love using the headspace app.  That taught me how to do it and now I do it on my own most of the time.  But I highly recommend that app for starting out.
  5. JOURNAL.  I don’t journal everyday, but I try to at least write down how I’m feeling 2x a week.  Right now I use the Promptly Journals for both Oaks and Liv and talk about them and what they’re doing.  
  6. REARRANGE A ROOM.  i did this with my bedroom just recently.  Put the bed and dresser on opposite ends and it just gives it a new feeling, a new vibe.  You don’t need to  buy new things for rooms to feel new again.  Just rearrange some things and redecorate with what you have.
  7. DO THAT THING YOU SAID YOU DIDN’T HAVE TIME FOR BEFORE.  remember all those things we said we didn’t have time for?  Yeah me too.  That time is right now.  If it feels daunting, rethink it.  Is that something you really wanted.  Or maybe just start it super small and do a little here and there and see if it feels good to you. Sometimes we have to do the thing for a while to see if its something we actually like doing, and then even sometimes we do something completely opposite in the midst of doing it and end up going down a different route, which is good too.  
  8. BRING THE SPA TO YOU.  I turned on my facial steamer, relaxing spa music, salt rock lights on with, filled up the bath with a little bubbles and relaxed.  I did the facial steamer first then got in the bath.  It was so relaxing and just what I needed after a long day with the kids.
  9.  WRITE DOWN WHAT YOU’RE GRATEFUL FOR.   I know this sounds cheesy, but it can flip your day around really quick.  You can take it a step further and write it on sticky notes and put them throughout the house.
  10. FACE TIME SOMEONE.  Especially if you have your grandma and grandpa around and they know how to do it, facetime them.  I’m sure they’d appreciate it!  I do this with Oaks and his buddy and grab out his ipad.  That way I can still get work done on my phone and he can have a playdate with his buddy.  You can even do happy hour with your friends and hang out on facetime.  Right now, we don’t get to see anyone obviously, so when we can see their face and have a good talk, it can turn our day around.  I know it does for me.  

Hope you’re all hanging in there.  We can get through this.  Let me know if you have any questions, or just want to chat!

xoxo,

SARA LYNN