Considering how much I write about health, fitness, and wellbeing for my clients each week, it makes sense that I take care of my body by training – otherwise I would be a bit of a hypocrite. 🤷♂️
Now, I am far from a bodybuilder or physique model (I enjoy red wine too much for that!).
But I do like to keep strong, lean and functional. I like to think of myself as a bit of a hybrid – I can deadlift 200kg, then run 5km in 20 minutes. I look pretty good, have some biceps to flex, and feel healthy and confident.
But how do I train? What does my weekly training schedule look like? Do I spent every hour of free time in the gym?
I actually tend to do a lot less than people think!
First, let’s look at what I had been doing until recently…
In 2021, spanning into the early part of this year, my training focus was almost exclusively on deadlifting the aforementioned 200kg. I had set this goal almost a year prior and slowly built the strength required to achieve it.
In the final few weeks, it had become a mental battle. I failed the lift once, so went away and worked on some accessory movements, before coming back and nailing it. Up came 200kg at 82kg bodyweight and I was incredibly proud of myself.
(You can check out the video of the deadlift below).
After this, I decided to stop deadlifting for a while. In February, I was feeling out of shape. Even though I was still actually in pretty good shape, I was carrying more podge than I usually like. So I made it my goal to become more athletic towards the summer.
I am currently following a new program, recommended to me by somebody in the gym. He told me, “It sounds a bit naff, but it’s called ‘Built Like a Badass!‘”.
It did indeed sound a bit naff.
Despite the cheesy name, I was intrigued. I read up on it and decided that it sounded like the ideal program for me.
You can Google the program yourself, but in short it consists of a three day split: upper/lower/upper. The workouts tend to be pretty short (a big plus for me!), and combine elements of strength training, hypertrophy work (muscle building), and cardio/conditioning. Perfect!
I am only a few weeks into the program, but I am enjoying it so far. The workouts are tough, but the variety is welcome. My previous workouts were becoming a little stale, and this new program keeps me guessing.
Aside from lifting in the gym, I also do some extra cardio – half to keep myself lean, half for the mental health benefits (i.e. stress relief!). I also find cardio is a great way to socialize, and I have made some great friends through different classes.
My cardio schedule looks like this (usually no more than 2-3 of these sessions per week):
- Conditioning classes (often Titan Conditioning at Swansea Uni, although sometimes I choose others)
- Running (usually less than 6km)
- Football (an unstructured kickaround with mates – nothing too fancy)
I have also been trying some local yoga classes, which has been a good way to increase my flexibility and meet new people. 🧘♂️ It’s tougher than it seems, and I am not as flexible as I first thought, but I am enjoying the process!
So, a typical week of training for me may look like:
- Monday – Weightlifting (Upper)
- Tuesday – Weightlifting (Lower)
- Wednesday – Conditioning Class
- Thursday – REST
- Friday – Weightlifting (Upper)
- Saturday – 5km Run
- Sunday – REST
I also do my best to get some steps in each day. I’d be lying if I said I achieved 10,000 every day. It’s probably closer to 6,000! 😬
As for my diet, I am just sensible. I prioritize protein (for me, this is often tofu, tempeh, alternative meats, and plant-based protein powder), eat plenty of vegetables and fruit, and don’t go crazy with alcohol or fast food. Although I do like pizza, beer, and chocolate!
If you want any advice on eating well or moving more, I am more than happy to help! Just get in touch. Otherwise, catch you next time!
Here’s the video: