Consistency Is Queen; A Workout You’ll Actually Stick To
Hey, Gorgeous! You know that moment when you’re so motivated to start a new workout plan, only to ghost the gym two weeks later? We’ve all been there. Life gets busy, motivation fades, and suddenly, Netflix sounds better than squats. But guess what? Sticking to a workout routine doesn’t have to feel like a chore. Let’s break it down and create a plan you’ll actually want to follow, no willpower battles required!
Step 1: Start With What You Love
Forget about what everyone else is doing. Hate running? Skip it. Love dancing? Shake it! The key to consistency is finding movement that lights you up. Some people love social classes, others like to block out the nose, put their headphones on and just sink into their own little world. I personally have a mix of training that I adapt to the day of the week, and that really works for me! I love a heavy weight session (also, Iam determined to be a PEACHY QUEEN, so a few heavy leg days a week is necessary for my booty goals). I also enjoy a hot yoga class once a week, I will either do this mid-week or on a Sunday morning. Lastly, controversial I know, but hear me out… the stair master. A steady state half an hour with a quick ab burn after… oooofff yes please bring on the sweat! Now this is just me, but what sessions do you love?
Pro Tip: Try different workouts (kickboxing, yoga, or weightlifting) until you find your thing. When you enjoy it, showing up gets way easier.
Step 2: Pick the Time & Days that Suit you
Going from zero to seven days a week sounds great in theory, but burnout is real. Start small—two or three workouts a week—and build from there. Take a look at your schedule and match your workout efforts to the days allowance. for example, I love heavy weight sessions on the weekend, I work a 9-5 and choose to workout after work; there for by the time I get to the gym in the week I am already mostly exhausted. So with my goals in mind of being booty-licious my schedule looks like;
Monday- Rest Day (Controversial, but to me Mondays are the worst day in the gym’s and classes, and I personally do not have the patience after work for “can I jump in with you?” on a Monday. No, the Answer is No! So I opt to remove myself from the Monday madness)
Tuesday- Leg Day (glutes)
Wednesday- Evening hot yoga
Thursday- Leg day (quads, glutes & hams)
Friday - Cardio, Upper & Abs
Saturday - Leg Day (glutes)
Sunday- Cardio, Upper & Abs or Hot Yoga
Now I have been lifting for 10+ years, my body is used to the grind and I use the gym as mental healing space (hence why I don’t want anyone Sh***ing on it on Monday’s lol).
But if you’re new to the gym or getting back on the fitness wagon, I would start with 3 active days a week, 2 active recovery days (a walk or gentle/low impact class) and 2 rest days. Set this up with your own schedule, maybe the weekends are a no go for you so you save your rest for them. Maybe weekends are when you can put your all into it so you do 2 solid days in the gym. It doesn’t matter how you structure it, the only thing that will hinder your results is not doing it at all!
Also, if you are not a morning person, or can’t get a good session going without food, DON’T set your self up for a week of the “5am Club”. This will lead to feeling defeated by Tuesday and that is not the goal.
The Real Truth: It doesn’t matter what time you exercise, there is no real science to say “working out fasted gets better results” the best results will happen when you train at the time your body is most capable of exercise. If you’re an early bird- stunning you have the whole day, if you’re a mid-afternoon pidgeon-perfect do some work take a mental break and do some more work. If you’re a night owl- wonderful get that session in once you’ve checked everything else off for the day. What ever time makes you happy, will get the best results.
Step 3: Make a Plan, but Stay Flexible
Consistency loves structure, but life happens. Plan your workouts like appointments, but be kind to yourself if things don’t go perfectly. Maybe you set your list of workouts on Sunday looking at the week ahead, and say “I will get 3 workouts in this week, defo not Tuesday and defo not saturday, so I have 5 days to achieve 3 workouts…” this is more than doable right? Not pinning a day to a specific session might allow you to get your goals completed without any “guilt” of missing a session.
Step 4: Get Accountability (and Cute Workout Gear)
Accountability is everything. Find a gym buddy, sign up for classes, tell your Ma or your room mate, share your progress on social media, hell send me an email with your plan and I will check in on you! What ever will make you feel like you have to get it done, like hitting a deadline at work or picking your kids up, someone else is now expecting you to complete it, it becomes a non-negotiable.
And let’s be real—nothing motivates like fresh, cute activewear! Check out “Slay, Sweat Repeat” for your unltimate gym fits (on a budget because girl, inflation and stuff)
Step 5: Listen to Your Body and Rest
No one can be a gym bunnie 24/7. Rest days aren’t lazy—they’re smart. Recovery is when the magic happens, so give yourself grace to chill. Another healthy habit is whats called a “de-load” week. Every 8-10 weeks its good to back off a bit, take a week of active recovery. More walking or steady state cardio, yoga, pilates or back off the weight in the gym focus on more reps with lower weight. PSA: de-load doesn’t mean “stop working out all together”, it just means to back off a little and let your body catch up.
Step 6: Celebrate Your Wins
You’re crushing it, babe, and every step counts! Recognizing your progress keeps motivation alive and builds confidence.
Big Wins: Reaching a fitness milestone, lifting heavier weights, or hitting a new personal best.
Small Wins: Showing up on a day you didn’t feel like it, completing one extra rep, or simply feeling stronger than yesterday.
How to Celebrate: Treat yourself to new workout gear, a relaxing massage, or even a small Sunday evening sweet—whatever makes you feel fabulous!
Pro Tip: Keep a journal to track your progress and jot down every win, big or small. If you are trying to get into lifting weights I suggest using an app that you can easily log your weights and work outs in. I use RepCount as you can easily create your own routines and it stores the information from your previous workout to preview on your current workout, this makes it easier to hit those PB’s! I am highly competitive, so being able to improve on myself every week is motivation on its own and It’s a powerful reminder of how far you’ve come.
STARTER PLAN:
So all of this is personal, but if I were starting my fitness journey from the very beginning, to include a variety of training styles and match my 9-5 work life and fairly quiet weekends. This is where I would start:
Monday- Active Recovery Day - 30 minute walk or incline walk on the treadmill. 10minute Ab workout at home.
Tuesday- Full body weight training- 5 exercises, 4 sets of each with a 10-15 rep range on each set
Wednesday- Gym Class/ Pilates Yoga
Thursday- Active Recovery Day - 30 minute walk or incline walk on the treadmill. 10minute Ab workout at home.
Friday- Complete Rest Day
Saturday- Full body weight training- 5 exercises, 4 sets of each with a 10-15 rep range on each set
Sunday- Rest Day or Gentle yoga
Pro-Tip: If you are just getting started do not under estimate the power of movement during the day! Setting yourself a step goal around 8-10k and taking the stairs or walking where you can will speed up goals of getting healthier, weight-loss and strengthening.
Conclusion
Building a workout routine you’ll stick to is all about balance, fun, and making it feel good. Start with small, doable steps, stay flexible, and don’t forget to celebrate every little win. You’ve got this, babe! What’s the first step in your new plan?
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