My fitness routine and free workout

My fitness routine and free workout

Let’s talk about fitness!

So many times you asked me to write a post on my fitness routine. A few weeks ago I shared with you my top 10 tips to stick to your workout and today you will finally get to see the first part of my daily fitness-routine and workout series!

Over the past years sport has become essential for my well-being. It is so incredibly important to pay attention to his body and mind. The following 3 components are essential for a healthy lifestyle: training – nutrition – relaxation. Those three key components are all linked to each other and one is worthless without the others. The best training session is worthless without the right nutrition; and without relaxation your muscles and mind will soon go on strike. This article should give you a glimpse into my daily fitness- and workout-routine. I might even be able to give you some tips on how to include fitness into your day-to-day life.

Nutrition

The source of all the energy is our nutrition. Our muscles need constant input, to be able to generate the power we need to complete our workouts and daily life. A few days ago, I found very true saying: My body is my temple. That fits perfectly and we should treat him as such, we only get this one.

I am not a fan of special diets or “cheat days”. I think a healthy nutrition should not feel like torture, of which you have to escape by treating yourself with unhealthy sweet bombs. It should be a lifestyle. Of course, everybody can decide for himself how he wants to treat his body. Nevertheless a healthy nutrition on a daily basis should not focus on abstinence of sweet treats, quite the contrary. The only adaption necessary is the change of ingredients. You shouldn’t treat those changes as a temporary phase, but rather as a working progress towards more power and vitality.

A healthy lifestyle does not mean absolute abstinence of chocolate, ice cream or cake.I treat myself with sweets all the time and wouldn’t want to miss it. The only difference is, that I am using only natural sweetener. White sugar, preservatives and artificial sweetener are not longer part of my nutrition. Not only can you taste it, but you will feel it. I would have never thought, that chocolate candies without raffinated sugar would be so delicious. Now I don’t want to miss my healthy sweet treats ever again. The body realizes immediately that he gets good energy and rewards you with vitality and power.

fitness routine

Training

I think what fascinates me the most, is the ability to not only reach your limits but push yourself a little bit further with every training session. You will see, that you are able to achieve goals you never even thought of before. You can overcome hurdles that were just wishful thinking a few weeks ago. It is amazing to see and feel how exercising can change your body and mind. It’s encouraging and feels awesome. To see and feel how sport influences my head, my body and my physical well-being is simply motivating. All the things I’ve learned since I workout on a daily basis, are useful in my daily life as well. I improved my self-discipline a lot by exercising, which helps me to stick to my daily schedules and to fulfill unpopular, but necessary tasks. I learned to take a deep breath and start over with a clear head, which improves focus and concentration. Also I learned how to listen to my body and interpreting the signs he is giving me. It is very important to know when it is time to stop and relax. Also a proper execution of the exercises is essential, so you don’t hurt yourself and avoid muscle fatigue. The correct execution is much more important than the quantity. At the end, all what counts are the results. Which is also true for any task you have to do in your daily life. Don’t try to do a hundred things at once; you will be disappointed by the result and exhausted at the end.

My workout time is my “me-time”. It is almost like a therapy for body and soul to me. This is the time, when I have the best ideas and get creative.

On the beginning of my workout, I focused on weight training to build muscles. But you should always care for variety in your training program. Today my trainings include weight-, cardio- and HI-training units. A complete training session usually takes about 25 to 45 minutes, during which almost all muscle groups are used. Normally I workout four times a week, with frequent phases of relaxation. Those are very important to avoid sored and fatigue muscles and obviously, your mind has to rest too. In order to give you a better sense of my workout program, I attached a little graphic below the post, which shows you some exercises.

Besides weight training exercises, you will find cardio-training exercises, which boost your pulse in order to increase the intensity and improve the fatburning-process. At the moment I am following the Kayla Itsines program, which provides a huge variety of exercises and last for about 12 weeks. I am already half through and highly motivated to finish the program. Soon you will get another post about my experiences with this plan.

I am super happy with my daily fitness- and workout-routine. It fits me perfectly, especially because it does not consume a lot of time, but achieves great results. You only need 25 to 45 minutes ever other day and you will be absolutely surprised by the result.

Relaxation

A lot of people forget about it or simply don’t see it as a necessary part of a healthy lifestyle: the relaxation. This is such an important part, which has huge influence on your overall well-being. Not only after working out, but on a consistent basis, your body and your soul need to rest. You need to give yourself time to relax, calm down and regenerate. Muscles need time to recover in order to provide you with the needed strength for your next session. How those phases of relaxation look like is totally up to oneself. That might be a walk with your dog, reading a magazine on the couch or a quick nap – you know best what is best for you!

Now that I told you about my routine, I am curious what yours looks like? I am looking forward for your comments 🙂

Love, Valerie

fitness routine
fitness routine
fitness routine

fitness routine
fitness routine

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12 Comments

  • Reply
    Alnis
    10. June 2015 at 8:55

    Ein super toller Beitrag, mir geht es da so wie dir, ein Leben ohne Sport könnt ich mir nicht vorstellen, ich laufe viel und mache auch regelmäßig mein Workout!
    Ich wünsche dir noch einen wunderschönen Tag,
    Alnis
    http://alnisfescherblog.com

  • Reply
    Anja
    10. June 2015 at 9:17

    Meine Liebe ich wollte mich ganz herzlich bedanken für Deinen super lieben Kommentar bei Fashion Kitchen zu unserer Wohnung.

    Danke für die Motivation ich bringe mich gerade auch in Form für die Hochzeit und Deine Tipps sind super!

    Liebe Grüße
    Anja

    • Reply
      Valerie
      10. June 2015 at 9:36

      Hi liebe Anja,

      Gerne!! da wir ja momentan auch auf Wohnungssuche sind suche ich schon nach ein paar Ideen für die Einrichtung. Deine Wohnung wurde gleich als Lesezeichen gespeichert 🙂 Herzlichen Glückwunsch zur Hochzeit, das ist ja toll ich freu mich wenn du ein paar Tipps nutzen kannst! Viel Erfolg <3

  • Reply
    Jenny
    10. June 2015 at 11:25

    Ein wirklich toller und sehr ausführlicher Beitrag!
    Ich versuche auch eine gesunde Mischung aus Kraft und Cardio 3-4 Mal die Woche einzubauen. Mal klappt es besser, mal schlechter – aber so ist das ja mit allem im Leben! Auf weißen Zucker versuche ich auch (bis auf Ausnahmen) gänzlich zu verzichten und das klappt bisher auch wirklich gut. Für süße Snacks backe ich viel mit Alternativen oder mache Powerkugeln aus Superfoods 🙂
    Liebe Grüße
    Jenny

    • Reply
      Valerie
      10. June 2015 at 11:31

      Hey Jenny, Ja das geht mir auch so aber wie du schon sagst: so ist das mit allem im Leben. Manchmal muss ich mich zwingen und manchmal habe ich total viel energie. so oder so fühle ich mich danach immer besser. Die Powerkugeln mache ich auch sehr gerne- dazu habe ich in den letzten Tagen ein Rezept vorbereitet und geshootet 🙂

  • Reply
    nathalie
    10. June 2015 at 15:50

    was ein toller post liebes :))
    LG*

    Nathalie von Fashion Passion Love ♥

  • Reply
    ekulele
    11. June 2015 at 18:24

    Ein toller und interessant Post! Klasse wie motiviert du bist – aber trotzdem nicht verbissen wirkst! Das finde ich total klasse und sympathisch!

    Herzliche Grüße, Frauke von
    ekulele

    • Reply
      Valerie
      11. June 2015 at 22:31

      Vielen lieben Dank für das Feedback- das freut mich total 🙂

  • Reply
    Verena
    12. June 2015 at 18:42

    Ein toller Beitrag! Ich bin auch ein Fitness fan und sport ist immer mein perfekter Ausgleich! Und ein hübsches Sport- outfit gehört natürlich dann auch dazu 🙂 Liebe Grüße

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