Routine By Her

If you are serious about losing weight & gaining muscle meal prep every week is a must! It puts you in control of …

👉portions
👉calories
👉protein intake
👉lowers snacking & cravings
👉fresh ingredients
👉lower sugar & sodium intake
👉budget friendly 💵

Weight loss is not about eating less, it’s about eating the right portions that work for your body. Gives you enough energy to get through the day + get in a workout.

Also the right food that works WITH your body!
❌ inflammation ❌bloating ❌cravings

Need help? DM me!

I’m not a proponent of having strictly cardio days. Cardio is always an addition to weight lifting! I always see people on the stairs on the slowest level… don’t go to the gym to waste time!

👉 It’s better to push yourself for a few mins, take a break, and repeat - and slowly you can go longer and faster.

👉cardio strengthens your lungs, heart and blood flow.

👉it burns fat …but don’t forget lifting weights builds muscle & muscle burns more!!

How to start your day right!

SKIP ⏭️ SCROLLING, energy drinks, no food, sitting on the coach, overthinking

These 6 steps will make your body use that healthy morning cortisol in a HEALTHY & productive way.

Morning cortisol is normal, it gets you out of bed.

30mins later though… if you don’t eat, that cortisol throws your hormones off. Which means your brain can’t focus, you have low energy, your muscles/joints are tight, blood flow is slower etc.

Leg Day in South Africa! 🇿🇦 Your legs will have a nice burn & shape to them after this workout! Of course when working your legs you’re also strengthening your core & back!

You want to be able to run, walk, able to complete outdoor activities??? These do all of that & keeps your bones & muscle tissue healthy!

5 exercises • 45min • each exercise 12 reps, 3 sets

DM if you’re interested in one on one coaching!

Cut bad habits with small, manageable, EASY healthy ones. Get creative, cook new recipes, put on a guided meditation, learn a new hobby that gets you off your phone, find protein based snacks…

I offer a habit tracker on the Routine By Her app, where we track these new habits that you create, each week!

A health journey doesn’t have to be stressful or painful 💯💪🏼

A new recipe: Loaded Sweet Potato!!

👉Made with lots of veggies, high in protein, complex carbs, and reallyyy tasty!!

Give it a try… comment “recipe” for the recipe!

Upper body strength is key 🔑 for women. Typically we possess 40-60% less than men 🥺 … working your chest muscles improve stability, overall upper body strength so you can do more!!

The aesthetic purposes are great too 😮‍💨

✅Pushups ✅Bench Press ✅Flys ✅planks ✅dead hangs ✅Overhead press ✅Incline press

Do you have any fav chest exercises??

I have been that person who gets home and wants to hibernate or sleep, watch tv, scroll on social media, you name it. All of those times, I told myself to listen to my body. To just relax. But in all honesty I was NOT doing anything to help or support my body!

We work sooo much, to the point our brains are over stimulated! Instinctively this means sleep or relax, but really our bodies need to be woken up!

👉 Your body isn’t tired, just your brain!
👉 Boost your adrenaline by doing some cardio
👉 write in your journal - self reflect or just observe
👉 Meditate! Come back to your mind & body
👉 Find a relaxing workout, like yoga, swimming or whatever makes you happy and excited!

If you are having a tough time finding a routine that works for you… DM me and we’ll get you started!!