Happy WELLNESS WEDNESDAY, friends!
Well, last week, I documented my…
…and today, I’m going to share 🙂 .
I mean, does it matter what I do to workout each day?
No.
I’m sharing my workouts with you because so many have asked, but this DOES NOT mean it’s what YOU should be doing.
You do what works for you and what your doctor thinks is a good fit for your health. You do what motivates you and excites you and gets you up and moving and HAPPY to be doing it.
I have always been someone to workout. Over the last 18 years in blog world, you’ve seen me workout as a woman in her mid-twenties, as a pregnant woman, as a mom of two babies, as a mom of four small kiddos, as a woman recovering from surgeries, and now, you’re seeing me workout as an almost 44 year old post-menopausal mother of teens. If that’s not a spectrum, I really don’t know what is.
For me, the goal today is strength.
I want to put on as much muscle as I can.
I do not want to go into my 50s, 60s, 70s, 80s and hopefully 90s frail. I want to be able to lift my carryon luggage into the overhead compartment on a flight. I want to be able to open jars. I want to go from sitting to standing without holding on to something. I want to fall and hopefully not break a hip. I want to be able to help my husband and/or be able to lift my kids should something fall on them or they need medical assistance, and I’m the only one here to help. I want to be strong.
Needless to say, this is just an example of what I do every day to be ACTIVE (I prefer that word to “working out”). I have an entire post on “ways I add activity into my everyday” that you might want to check out too. When I used to frame it as “working out”, I only wanted to do that a few days a week (because that sounds like a lot of hard work). When I changed it to “being active”, well darn, I want to be active every single day. A little shift in my own perspective made a big difference.
Alrighty, if I had all the time in the world, I would do “all the things”, but I am a busy working mom of four who typically only has 45 to 60 minutes (and some days, less!), so here’s how I spent those minutes this last week…
Good morning from a dark parking lot 🙂 . I kicked off my week last week with my favorite “class”. It’s a strength class in a 90 degree room. It kicks my BUTT every single time I do it. It gets my heartrate up, builds my strength, there are cardio bursts, stretching, and it is S-W-E-A-T-Y.
I take this class one to two days a week depending on my schedule. It never lets me down.
I had just done “leg day” the day before, so as you can imagine, when I walked in and she said it was “leg day”, I internally cringed. I don’t love working the same body part two days in a row, but that’s what I did. I gave my legs a big break after this class. (FYI, you can see my typical LEG DAY HERE.)
Later that morning…
…I took these three dogs on a walk. Frenchie is a late sleeper, so she missed out on this day 🙂 .
My legs were TIRED, so after two days of lifting, I took Charlie on a nice long walk. We covered four miles this morning.
Please note, I do nothing alone. Charlie is my shadow 🙂 .
I woke up on this day and used my FIT BOD APP to do a 45 minute strength routine. This was a mix of upper body exercises.
Here I am ending the workout with ab work while Charlie literally naps on my mat. When I was finished, I walked all four dogs.
Up and at ’em! It was another strength training day…
…for at least one of us it was. I used my FIT BOD APP again for a back/biceps workout.
And we’re off for a walk! I try to walk all four dogs every day at the same time, but often, the three older dogs have to go later (after lunch) because they’re just not as peppy as early as this guy.
And then…
…we decided to do another four mile walk.
Saturday morning, Smith had an early morning football scrimmage, so we only had 30 minutes to squeeze in…
…a super fast power walk. I added my WEIGHTED VEST, and we booked it for 30 minutes.
I was up early on this morning to squeeze in…
…a leg workout before church.
After several days of giving my legs some rest, it was time to push them again. For my heavy leg days, I always go to the local gym where they have more machines specifically for legs. You can see my KEYS TO FINDING A GYM (to encourage you to try to find one as I know they can be really intimidating!) as well as my LEG DAY exercises too.
Honestly, this was a pretty typical week for me. I try to have some variety, but my main goal is lifting and walking right now. The lifting is to build strength and the walking is to recover and for my mental health (I love walking!). Wait? I thought you were a life long runner? I was, I am…it’s way too hot for me right now to run, and it’s just not as much as a priority for me now. I have a post on my journey FROM RUNNING TO WALKING that you can read as well.
So, there you go!
Here are a few more posts you might want check out today too on the topic of working out…
MY WALKING PAD REVIEW
TONAL REVIEW
HYDROW REVIEW
THE PELOTON APP REVIEW
Plus, I have SO MANY other posts on health/wellness (from supplements to sleep, intermittent fasting, making friends, DEXA scans, breast health…so many HERE too!).
One last thing, I’m sharing all the pics and details about our FIRST DAY(S) OF SCHOOL today too! You can check out that post too.
I hope you have a wonderful Wednesday! I’ll see you tomorrow, friends! xx
Diane Moore says
I am older than you, and done some weight exercises off and on over the years, but just recently started again. I’ve been exercising for years, but I want to get stronger. I agree with your goals for the coming decades! 💪🏻
Thanks for the encouragement 💕
Jami Romano says
Love the active mindset ◡̈
Elspeth Mizner says
I always get curious about people’s workout routines!
Thanks for sharing yours!
http://www.elspethsdaybyday.com
Erika Slaughter says
Charlie’s gonna live the longest/happiest life with his little fit self! hahaha!
Ashley says
How do you usually split up your muscle groups for weight training for recovery? Also if you walk early morning in the dark do you bring a flashlight or anything like that? Thanks Shay!!! Love these posts!
Mix and Match Mama says
I try to hit my major muscle groups every four to five days (legs one day, back and biceps one day, shoulders one day, chest and triceps another). Leg day is always just leg day, but I do mix/add/tweak/change up the upper body a bit. I do not bring a flashlight because where I walk is pretty well lit with the street lights.
Jeanne Cobianchi says
You are inspiring. I move my body every day. You want to also be able to pick up your grand babies someday. Lord willing!
Paige E says
I love these posts. And I’m so impressed with Charlie’s stamina! Can you remind me which Skechers you use for your walks. Being able to slip on some comfy walking shoes anytime you have a minute and not having to run upstairs to get socks etc. is a game changer.
Mix and Match Mama says
You are reading my mind because I am talking about my beloved shoes later this week 🙂 !
Sheaffer says
I’m walking, walking, walking… but I know I need to add strength training stuff. Maybe next week. 😉
Valerie says
Oh my gosh! I agree 100% about being able to do all those things in your 50’s, 60’s, 70’s, 80’s and 90’s. I had a good friend in his 70’s at the time fall into a tree well when a group of us were snowshoeing. He did not have the upper body strength to get himself out without help. I don’t want that to be me!!! I have walked a lot of miles everyday for 20+ years and started weights after doing PT for my back 10+ years ago but then 4 years ago I really upped the strength building and love it! I feel strong and fit and really enjoy it. We’re headed to Switzerland to do a section of the Via Alpina Trek in less than 2 weeks. 🙂 I love being active AND the feeling afterwards, whether it’s a strength workout session or a long day on the trail. Have a great Wednesday!
Jennifer Maynard says
I started using an app called GetHealthyUTV in January 2024 and fell in love with it! I am getting stronger and healthier and it has been the best thing!
Colleen McTeague says
I love this!! I have to say one of my excuses for not exercising is because I do not feel like washing my hair every day. For any tips for refreshing your hair post workout?!
Mix and Match Mama says
I personally don’t get sweaty enough to think it requires washing my hair every day. I think there are loads of ways to be active (like lifting weights and walking!) without being super super sweaty. You might sweat way more than me, but I guess my tip would be to look for ways to be active that aren’t super sweaty.
Kristine G. says
I also am mainly doing strength training and walking outside. Like you, I motivate myself to lift weights because I want to be strong as I’m older.
My health lady, Life with Kate (follow her on IG if you don’t already) recommends full body strength training for 30 minutes 2-3 times a week for women so that’s what I’ve been doing. She says anything over 30 minutes raises your cortisol. She talks a lot about how exercise is a stressor on our bodies and a lot of women over exercise. I joined her inner circle group and have learned so much! Just thought I’d share since I know you’re on a health journey.
Nicole says
Love this! Do you also have a step goal? Are you still lining those three little pouches of supplements every day? Thanks!!
Mix and Match Mama says
At a minimum, I get 10,000 steps a day but my goal is always 15,000. And yes! I use those supplements each day with my lunch 🙂 !
Jenny N says
I love “being active” as opposed to “working out”! I’m going to start saying that. My husband and I love to be active and go to the gym and walk/run almost every day. We are mid 50’s and want to be strong for all the reasons you listed. We love to hike and want to be able to do that for many years to come. Thanks for sharing all the ways you are active!
My body runs hot and I sweat a lot and have to wash my hair most days. I have seen people that say they blow dry their sweaty hair after a workout and add dry shampoo and that extends their hair washing days. Today I did shoulders and triceps at the gym and didn’t get very sweaty so I was able to get by without washing my hair, but I’m going to walk/run tonight so I will definitely have to wash it.
Amelia Johnson says
Hi! Thanks for this, it’s really interesting to see what others are doing. I’m trying to incorporate more strength into my activities and on your recommendation use Fitbod which I really enjoy. I find it doesn’t encourage me to ‘lift heavy’ though, which I understand we should be doing at our age. Do you have any setting recommendations for this or do you just use it to log work outs rather than generate them? Thanks so much.
Mix and Match Mama says
I always write down what weights I use for each exercise and how many reps I do. I’m always trying to go heavier (even if only one rep) each time I work that muscle group. It’s slow and gradual, but I see results (and my ‘bar’ becomes my new baseline).
Kelly Sites says
I’ve been reading along for most of those eras, and hope to be reading along in your grandmother era, too. 🙂
Leslie S says
Hi Shay! I’m curious whether you still use the Tonal, Hydrow, Peloton? Looking in to getting some equipment and curious to see what you’re using other than weights and walking. Also. Do you have shoes you like for lifting that are different than walking? Thanks for all the inspo!!
Mix and Match Mama says
Yes! They’re all so different. I would say that right now, I use the Peloton the least. I use the Tonal every time I workout in my home gym (so at least 3 times a week), and I use the Hydrow as a warm up or cool down to complement higher intensity workouts/runs/longer walks. They’re all very diverse.
Nicole says
After SO many podcasts, even a book, I wanted to take a break from alcohol to see how I’d feel. I love your approach to balance and moderation – has the frequency changed for you and alcohol at all?
Mix and Match Mama says
I love that! I think my approach is still the same. Traveling, fun dinners out and celebrations tend to be times when I typically include an adult beverage with my meals.