I’ve never done a post like this, I thought it would be interesting for someone who is just starting out their fitness journey and isn’t sure how to plan their workout days.

Essentially it is up to you and your body. I usually go by how my body is feeling, if my legs are still sore from the previous leg workout then I wouldn’t necessarily train them again even if it is my next leg day. Listening to your body is crucial when wanting results.

Before my workouts I always like to do a 5-10 minutes slow warm up, whether it be cycling or an incline on the treadmill just to make sure that my body isn’t cold when I start my workout, then once my workout is finished I do a 10 minute cool down stretch. Stretching is so important when workout out so make sure to always integrate it into your sessions (even though it can be a little tedious sometimes)!

On Monday’s I like to focus on my legs. It’s one of my less favoured areas of my body so I usually put more time and effort into planning and doing those then I would my other days. I train legs twice a week and then usually a full body session at the end of the week depending on how my body is feeling, however Ive recently been enjoying taking Saturday’s and Sunday’s off and using them as rest days.

My workout split at the moment looks a little like this:

Monday – Legs

Tuesday – Back and bis

Wednesday – Chest and tris

Thursday – Shoulders

Friday – Legs

Saturday & Sunday -Rest or Full body

I like integrating back and bis together because you’re essentially using your biceps when you are training back. It just so happens to work out that way depending on the exercises being done but I always do exercises during the workout that focuses mainly the specific areas and then I enjoy integrating supersets for both, back and biceps.

Chest and tris are definitely my least favourite thing to train, but I think it’s important to train weekly especially when trying to keep your body in proportion. A lot of girls think that only boys can train chest because they will get “man boobs” but that’s not the case at all. There are actually a few benefits from training chest, such as improving your posture, making your breasts perkier etc. So don’t neglect your pecs, your future self will thank you for it!

I definitely enjoy getting a little shoulder pump in the gym, it’s not my strongest point but it’s something I enjoy working on and challenging myself so I like to focus mainly on shoulders on a thursday.

As for full body, because it’s weekend and usually getting to the gym is a struggle I like to keep it short and simple and high intensity. If I don’t end up getting to the gym, i’ll opt for a run or a walk on the beach.

I’ll do abs at the end of every workout day that isn’t leg day, just because you need to activate you core a lot of the time when you are doing legs and it’s usually a hardcore session I personally don’t see the need for me to do abs as well but I do love doing 10 minute challenges as a burnout!

Depending on the day and time I go to gym, if it’s too busy for me and there aren’t many machines open for a specific workout I want to do – I would just swop days around to make my life a little easier (TIP: This also helps prevent a little bit of gym anxiety!) This workout split has been working for me and my schedule for the past few months, so hopefully it will inspire you to create a schedule that works well for you and your lifestyle.

If you would be curious to see some of my workouts, please let me know in the comments below or send me a dm on instagram – I would be happy to film some clips!

Moving to Stellenbosch has definitely had its trials and tribulations. I’ve made incredible friends and missed home A LOT but I think one of the biggest things I have struggled with is getting my routine back with gym, especially in the first semester!

I had to change gyms which I was excited for in the beginning until I got overwhelmed and always found an excuse as to why I shouldn’t go to gym rather then why I should.

I ended up changing gyms twice before I found one that I thought “okay, I can do this” and eventually I started getting excited to go to gym. So if you’ve been struggling in this department, don’t worry. I feel you!

Find a gym you are comfortable in. I don’t care what anyone says, I could never go to a gym that I wasn’t happy in and then still expect to see results. You work best in environments that are comforting and exciting rather than daunting and unmotivating.

I’ve said this before and i’ll say it again, find an accountability partner and start gyming with them. The easiest way to get comfortable around a gym and get used to the way it works is if you’re getting used to it with someone else. Bonus if they were gyming there before you because they can show you the ins and outs!

If you don’t have a friend that you can go to gym with, take your earphones with. I struggle to go to gym by myself if I don’t have earphones with me, it allows you to focus a lot more on what other people are doing rather than what you are supposed to be doing. Listening to music thats your own vibe will help you focus more on what you’re doing rather than worrying about what other people are doing.

Another thing that I find helps me a lot at the moment is deciding what to do in the gym, before getting to gym. I often just write down a workout in notes on my phone. I’ve found that if i go to gym without a set plan I feel a bit out of place and I become uncomfortable. I’m more preoccupied with figuring out what exercise im going to do next and seeing what machines are open then with the actual workout.

If you struggle with moving around the gym or going to the weight section, make sure you can do your workout in one spot, whether it be a full body workout without any weights or a dumbbell only workout – doing it in one area that you feel comfortable in is another way to help fight feeling anxious in the gym!

We all have times where we feel like the odd one out in a gym but just remember that everyone is there to work on themselves, they aren’t worried about what everyone else is doing. The more often you go, the more comfortable you’ll become and the more motivated you’ll get!

If you have any tips on how you fight anxiety or being uncomfortable at the gym, leave them in the comment below!

“In any given moment we have two options: To step forward into growth or to step back into safety”

First of all, HAPPY NEW YEAR and hello to a fresh new beginning!!

If you are anything like me you will highly appreciate the fact that the first of Jan fell on a Monday, that pretty much means that there’s no room for error. Everything has to go smoothly and there is absolutely no chance that you can’t fall off the resolutions bandwagon, or so i thought… A few days into the new year and there I was struggling to stick to my list (that’s probably as long as 2017 was, but you know – one at a time) I just felt like, and hopefully I am not the only one that’s has been feeling like this but I have been feeling very uninspired and unmotivated. My brain is so excited to get going and reach my targets/goals but my body seems to be one step behind and struggling to catch up!

So what better time to write up some solutions on how to stick to your new year’s resolutions, right? Now, before we get into it – you must know that I am one of those people that has to practice what they preach and let me tell you, the more and more I practice these little things – I’m starting to feel the flames ignite again!

No.1. Don’t be so hard on yourself, take it at your own pace. 

You’re going to figure things out & everything will fall into place, it doesn’t all have to be done in one day. Now I’m not saying don’t push yourself but also remember we have been given the opportunity to have another 365 days to reach our goals and get to where we want to be, you don’t need to burn yourself out in the first week of Jan. You should be in no competition to rush. Take it as the pace that your body allows you to whether it be physically related or mentally. If you believe that you will make it there, you will. I have no doubt.

No.2. Find an activity you love outside those grey walls. 

This may sound a bit “ugh”but inspiration can often be lost between the concrete walls of your room or office space. Being inside 24/7 whether it be behind a desk or in the gym can begin to get boring and you may begin to feel constricted as to what you can and can’t do. More often than not finding something new you love to do can be a refreshing and new place to find inspiration from.

No.3. Read. Read books, personal development books – books that can inspire you.

You may be wondering how reading personal development books can inspire you enough to help you stick to your NY resolutions but if you find the right book, it will do more than just that! Yes, reading fictional books can often be more interesting and there’s absolutely nothing wrong with that, if you love reading those – keep reading them but add self development books to your pile. I promise you the best thing I ever did was pick up The Secret by Rhonda Byrne, it just changed my perspective on most things and made me want to work harder at the things I wanted to become better at. Sometimes it’s important to read something and understand it from someone else’s perspective.

No.4. Plan, plan plan.

When we have thoughts and ideas bouncing off our brain walls things may seem a bit overwhelming and foggy. You may struggle to find a place to start. What I have been doing (thoroughly if i might add) is planning. I’ve written all my ideas/goals/resolutions/future plans etc. onto pieces of paper and from there i’ve sorted them into their respective groups whether that be blog, uni or just life in general. If you plan things and put it in your diary there is more of a chance that it will get done and it won’t get lost in that busy brain.

No.5. Consistency.

I’ve said it before and I will say it again, consistency is key! Let me put it like this, if you are making a fire & put a lot of logs on at once the fire will burn out quickly, but if you add the logs slowly and consistently throughout the night, your fire will burn for longer, it’s the same for us. Doing a little bit each day will get you further than big amounts every other day and it will prevent you from becoming overwhelmed.

I hope that these points have helped in one way or another and have helped put things into perspective. My main piece of advice would be to think about your goals and how much energy you truly want to put into them and go from there – you’re doing life for yourself, no one else. Make the most of it!

I have some great content coming this year, if you are keen to see what I have in store be sure to be following me on   >> Instagram << or like my >> Facebook page << I really hope to inspire and motivate you all.

May 2018 be YOUR year!

“You do not wake up and become the butterfly – growth is a process”

Lots of love, Jeanna x