My current workout routine and progress


12. December 2013 by swissfitchick

This post will include progress pics. If you feel triggered by such pics, then I recommend to skip this post and come back tomorrow for a nice recipe food post.

I was very inhibited to write this post because it still shows a lot of my struggle and because it’s also focused on my appearance. But it’s also a step forward in my recovery and I’m proud of what I achieved so far. That’s why I want to share it here on my blog. Still, I want to point out, that this is what currently works for me – and maybe doesn’t work for someone else. I am still struggling with getting my focus off exercising, but that’s a work in progress – slowly. For the moment, I am happy with where I am and with what I do.

You might remember that I suffered from overtraining and overexercising for a long time. I still battle some fears and anxieties when it comes to exercising or better resting. But listen up – things changed for the better.

Stretching Training I used to do at least 60 minutes of Cardio a day, at LEAST. Mostly it was 90-100 minutes or worse. I used to squeeze in 2-3 workouts a DAY between my working hours and errands. And then ended up in an exercise burn out. Positive Results? Forget it. FAIL. Negative Results? YES. Fatigue, feeling sluggish, grumpy, sore, depressed.

It wasn’t until I started to take my coachings seriously and said to myself, if I pay money for a personal trainer, I should actually listen to what he has to say.

So I went from about 10-12 workouts sessions a week to 5 or maximum 6 workouts a week. I broke down my workout time from 2/2.5 hours to 60-90 minutes. And I LOVE my restdays!!

My schedule looks like this most of the time – it changes depending on life’s plans 🙂

Monday: 60 Minutes Yoga Class  and/or a fun Aerobic Class at the gym

Tuesday: Upper Body A (Chest, Back, Shoulders) Weight Circuit / 30 minutes Interval Cardio (Outdoor Run, Elliptical, Spinning Bike or Stairmill)

Wednesday: Legs Weight Circuit / 45 minutes steady state Cardio and 60 minutes Yoga class

Thursday: Upper Body Weight Circuit (Arms, Rear Delts) / 30 minutes interval Cardio

Friday: GRIT class or outdoor Bootcamp (which is both HIIT with whole body strength)

Saturday: Full rest

Sunday: Intuitive day: Outdoor Run or Yoga or Rest – NO strength

For my weight circuits I use mostly barbells and the cable row, the TRX and dumbells. Very rarely, I work with machines – I don’t like them. And yes, I workout in the area where all the muscular moaning men train 🙂 One of the reasons why I hit the gym at 6am in the morning….

Squat Training I know that this still looks like a lot and it probably is. But for me, working out is my passion and I LOVE every workout. But since breaking down the amount of workout time there is so much more time for other things I love, and let’s be honest, spending all your free time at the gym sucks and makes no sense. I love spending my lunch breaks with friends or by strolling through the city and I love to cycle straight home after work without ‘having’ to workout before I am ‘allowed’ to eat dinner.

Yoga isn’t quite a workout for me, it is more like ‘dessert’ – it feels like pure BLISS to join that class and to open up, stretch and relax. It’s my perfect alternative to the intense lifting and cardio sessions. It helps to calm my mind&body and helps in my daily meditation. I go twice over lunchtime (if possible) and do 20-30 minutes Yoga practises at home whenever I find the time – usually right after work when I arrive home. It is a wonderful way to unwind work thoughts.

Yoga Also, the classes – Aerobic, Bootcamp or Grit – are less serious than the weight lifting, they are fun and a good chance to spend active time with friends. Jump Rope Training I change my weight programs every 4 weeks, cause I get bored easily. I change between lifting only and lifting with cardio blasts in between (jump rope, jump exercises). It depends if I want to build more muscle or maintain it or work for fat loss.

IMG_4677Benajarafe Beach Workout IMG_4667 This is what I currently do. It is highly possible that in 6 months or a year this will change. But for now, I am happy with that and I feel relaxed and fit, since it’s a HUGE step for me to stop overexercising like crazy the way I did only a few months back. And – did I make progress in my muscle building and leanness? Yes. I finally have a bum!

FotoSo fact is: I workout LESS and I feel BETTER. And I know I can decrease my workouts even more and will still feel fabulous and look the way I want to.

I’m continuing working on my body and fitness and I want to reach a more intuitive kind of lifestyle in both food and fitness. I am educating myself in the Health Area daily by reading books so I can understand my body and the benefits of working out and eating healthy. Having that knowledge gives me more confidence and trust in my body.

I hope you liked this post – if you have any questions, please don’t hesitate to contact me! Just bear in mind that I am not a certified trainer. I may have quite some experience, but I am not professional.

Do you exercise intuitively? I don’t yet, but it’s something I strive for.

What is your favorite way to workout?



25 thoughts on “My current workout routine and progress

  1. Gorgeous! You, this, all of it! As someone who’s struggled with exercise addiction, I definitely know how hard it can be to battle those demons… but look it you kickin’ ass and taking names!

    I’d say I’m at a pretty good place with intuitive exercise now, but it took a couple years to get here. Now I love working out by doing things that don’t feel like working out… which happens to be snowboarding in the winter.

  2. Agnes says:

    I really enjoyed reading this post, thank you for sharing. In some ways I guess I’m a little jealous that you’ve managed to simply cut down – I had to stop completely in order to break the habit of severe over-exercising, and I think it’s been about a year and a half now, but I still feel that I’m not ready, mentally, to begin dedicated workouts again (I get some ‘incidental’ exercise from cycling and walking and I do a little yoga). It kind of sucks, as I really miss it. Not so much the cardio, but definitely the heavy lifting. But I tried to start a little with my home weights a while back, thinking I would just do it ‘when felt like it’ (which I guess is what intuitive exercise is), but within a couple of weeks I started to feel a bit anxious on days when I didn’t do anything, and my old thoughts of feeling like I wasn’t ‘allowed’ to eat breakfast unless I’d got a workout in first started to creep back in. So, I had to stop again, and still have a long way to go it seems! But it sounds like you’re doing really well, and doing what works for you. Which is what it’s all about, right? Finding your happy place where exercise (and food) is a source of enjoyment rather than anxiety!

    • Thank you for your honest comment, Agnes! I can totally understand where you’re coming from, and I think it is huge, that you managed to take a complete break from working out. I know how hard it can be.
      And it is so important that you are aware when the anxieties start to creep back in! I think this is where recovery really hits – by acting according to your feelings and reflect on what makes you feel good and what not.

  3. mitchell-james says:

    Such a wonderful post Lucie! My old overexercising looks pretty much exactly like yours: seven days a week of 90 minutes of running. It was exhausting and I felt miserable, but I also felt miserable if I skipped a day!

    It’s so great to see your transition into training that is in tuned with how you feel. After I finish this third round of strength training, I’m going to look at balancing it out with running a little more, as I do miss it a bit.

    I wish I persisted with yoga! After a bikram yoga class I feel SO calm and relaxed, it leaves me feeling so chilled! The next day however, my muscles want to know why they’re so sore 😉

    • Thank you Mitchell!
      And as you, I love to run, and I am so glad I can still incorporate it in my routine. I just don’t want to go back to this crazy addicted running groove with 90-120 minutes runs a day, where my body screamed for rest.
      I can highly recommend to add some Yoga, it’s such a great tool to balance out!

  4. It’s great to see such positive progress and SO MUCH VARIETY! It’s awesome! It will keep the body guessing and avoid boredom!

    I don’t exercise intuitively per se- I target specific body parts but recently have transitioned into the belief that if I feel ‘off’ or ‘cbf’ halfway through, I call it a day.Its been working well mentally and physically! You’re looking like a boss!

  5. Wowowow! Love this post! Its awesome that you are showcasing that working out everyday all day is not the answer to results! You should be proud of yourself for continuing working out and being able to take it down notches my last client had to stop all together and is slowly picking up small workouts! Lots of love your way xo C

  6. Enora says:

    Hi Lucie!
    Thanks for this post! Its really helpful! And look At you, you look great, fit and lean! So obviously your workout schedule is working well!
    It is really hard for me not to workout everyday. I am working on it but feel sooooo guilty with a rest day, especially with the social life ( dinner, apero,…)
    I hope I can archieve At least one rest day a week!
    Keep going like this!

    • Thank you Enora! I feel you – but remember our progress comes while resting. It’s as important as the workouts cause that is when the body grows and shapes! One step at a time, 1 restday to start is great.

  7. Call Me Dani says:

    Good going, girl =).

    Luckily for me, I’m on a track team, so my coach regulates my workouts and makes sure I’m not overdoing it. I got pretty close to obsessively exercising every day (I think in September and October I only took a few full rest days), but then my season started and I’m all back to normal: no more than six days of workouts a week. I should probably get back to distance running more, though.

    I’m not a very good intuitive exerciser. Schedules are my best friend!

    It’s so awesome to see someone advocating for smart fitness and being an inspiration to people.
    Have a good day (and a good workout),

    • Thank you so much Dani for this honest and very interesting comment! That’s so great that you are in a team and with a coach who holds you accountable!
      As you, I love my schedules – they keep me safe and sane 🙂

  8. Ashley @MilesonOats says:

    I used to be SO similar in regards to over exercising and not allowing myself rest days. Sometimes I still push it and will go 9-10 days without rest, but I have to remind myself that my body and muscles CRAVE relaxation so they can recover and be stronger the next day. As a runner it’s addictive to want to run endless miles, especially with how many calories you can torch with just a few miles. I am trying to treat my legs and body with more love and just listen to it. Listen to when it wants to lift heavy, or stretch out. Listen to when it’s hungry, not because the clock has passed 2 hours.

    Thank you for these deep personal posts that many of us struggle with in our own lives. You are beautiful and have a great heart.

    Lovely post,

    • Thank you Ashley for this sweet comment! I love that you get more into listening to your body what it craves rather than depending on the watch or the plan. Definitely one important goal for me too!
      And I know exactly what you mean with running being addictive!

  9. So happy for you that you’ve made progress with the exercise front lady! I know how hard it is the battle exercise addiction, so it’s great that you’ve managed to take a step back and see more progress because of it. Our bodies do love a bit of rest!
    And I love all the variety, too – I’ve been including a lot of different types of workouts lately, and I think it’s been doing good things for me. Step and dance classes for pure cardio, interval and circuit classes for a mix of cardio and strength, heavy lifting for strength and some yoga thrown in…it’s fun to do a lot of different things!

  10. april says:

    hi lucie,
    i’ve been reading your blog for a while, but i haven’t commented yet. i really wanted to thank you for your honesty and your openness about your recovery. i currently am taking a break from the gym in order to gain weight after a few years of overexercising and disordered eating. luckily i finally realized that what i was doing to myself was no longer healthy and will hopefully be at a healthy weight soon. it’s blogs like yours that really give me hope and make this process easier. thank you 🙂
    xo, april

    • April – thank you so so much for your comment!!
      I am really impressed by you taking the step off the gym i honor to your body. This is great work and so strong! Your body will thank you that is sure.
      I’m glad and thankful if i can inspire anyone out there and so grateful for honest and lovely readers like you!

  11. Katy says:

    You look great!! Good job on realizing you had a problem with overtraining and that you did something about it. We have the exact same mindset! I wish I had more close friends who thought like us.

  12. […] since I updated you last week about my workout routine, I wanted to give you also an update on my eating habits and where I stand in my recovery in terms […]

  13. […] My current workout routine and progress ( […]

  14. […] ). I am addcited to exercise and considering this fact, I must say I did pretty darn well in the last 8 months. I decreased my amount of exercising a lot – for many people I still work out like a mad […]

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