Creating a Workout Plan that WORKS for YOU

Create a exercise plan for not just your lifestyle but for your interests and range of motion!

There are so many workout videos out there, and just like nutrition, it can get a little overwhelming to commit to a workout plan, let alone create one that best suits you. If the budget can allow it, I would always suggest working with a professional personal trainer, especially if you are new to working out, because they can close in on what you need to work on to get effective results, at a way faster rate, and make sure that you're pushing yourself while maintaining good form. They can also point you in the right direction of what types of movement you can do that will keep YOU motivated AND make you feel good based on your lifestyle and interests.

However, if you can't afford a trainer, here are some tips on what to consider when creating a workout plan. To create a Holistic plan, you must be able to incorporate cardio, free-movement/flexibility, and strength training. Sometimes people tend to focus on the one they are gravitated to the most, for example, runners can run marathons, but forget about hitting the weights at the gym, or gym enthusiasts can bench triple their body weight but lose their breath after a quick run to the store. To get the most out of that magnificent body of yours, and to bridge the mind/body/spirit gap, a well rounded physical routine should be considered.

1. Cardio:

Your life is run on your heart beats, and so cardio helps you strengthen and connect to that heart beat of yours. Proper cardio trains you on your rhythmic movement, your breathing and the connection between the two. When you are effectively breathing, you are quickly pulling in fresh air and pushing out air you've already used, and that the plants desperately need. You are oxygenating your blood (bringing more energy), and you have a better connection with your heart because you become more aware of its beat and your breathing. Cardio can help produce a sweat-induced workout, which helps clear out the toxins in your body, the main reason why cardio is great for blasting unwanted fat. Depending on your diet, you begin to accumulate toxins from the food you eat. Yes, we do have an amazing cleansing system within our liver, kidneys and digestive system that acts as a defense and eliminating force against these toxins. However, when we are ingesting more toxins than our bodies can process, as a defense, it stores the toxins in fat cells to protect it from negatively affecting the them from negatively affecting the vital organs and systems of the body.

Personally, I like doing my cardio outdoors when I can move my body from one place to another. It allows me to see what's going on in the neighbourhood and just out in the world in general, plus it trains more practical movement in a realistic setting. There are natural inclines and declines, different turns, obstacles - not only are you training your heart and your lungs, but you are also enhancing your presence and awareness. When I think of training for cardio, I'm not thinking about the weight I need to lose, but rather the speed and effort needed to run away or towards something.

I also find a good cardio workout when dancing. When I'm really into the dance, whether it's choreography or free-style, my body tends to move in ways that it usually wouldn't. Also, once you catch a heavy beat, the music tends to move your body, and your body dances in tandem to the sound waves.

2. Free-movement/Flexibility

Practices such as dance, yoga and martial arts can help train your, posture, breathing, intuition and body awareness. In free-style dance, you have the chance to connect to the world by diving into the music and allowing it to move your body the way that feels good for you. The more you allow your body to move the way it wants to, the more you trust your body to make the decisions in your life. Remember, your body contains more wisdom than your mind, because it is carrying all the ancestors with your DNA. When you regularly practice a movement meditation such as freestyle dance, you surrender more to your body's own intelligence.

Yoga helps you develop greater awareness of your posture and breathing. By committing to specific poses, you not only stretch tight areas but also help release stagnant energy, which can be redirected into creating a more positive and vibrant future. Engaging your body energetically—lifting upward from the crown of your head—helps align your spine and activate your core. Poor posture, such as slouching, often allows fat to accumulate in certain areas due to disengaged core muscles. A lack of confidence can exacerbate this, leading to a forward-leaning upper body and an overall slouched appearance. This posture not only impacts your physical alignment but also affects your energy and presence.

Martial Arts, similar to Yoga, helps build the bridge between your mind, body and spirit. It allows you to move the energy within you to create more energy (chi). The key to natural anti-aging is to understand how to move to keep rejuvenating the energy within you, understanding how to breathe, and staying relaxed in the present moment, all of which can be achieved in a movement meditation practice like martial arts, yoga or dance.

I suggest taking lessons in the movement practices that you are interested in most in order to lay down the foundation of movement for yourself. Taking the classes will help you learn the moves, correct your form and posture, and also help you understand the meaning and effectiveness of each movement. Once you have this foundation set, you will notice that you incorporate them in your freestyle movement, and so instead of freestyle being chaotic, it gives your intuitive movement intention, structure, and meaning.

3. Strength Training

Your bones gives you structure, and your muscles give you strength.

The pumping action when you strength train activates the muscles that you're working. The more weight you can lift, the harder your punches or kicks are going to be. With weight training, you isolate and strengthen the larger muscle groups to help you stay strong and functional.

There is something about strength training that becomes addictive, in a good way. I mean, if you were going to have an addiction, why not let it be something that gives you both emotional and physical rewards, right?? All movement can feel pleasurable, however, based on the amount and speed of which the chemicals and endorphins are being produced during weight lifting, it is understandable how you can get hooked on strength training.

Committing to repetitive movement as well helps establish a sense of discipline. If strength training is new to you, the list below will help you get started:

1. Start with a Warm-Up

Spend 5–10 minutes doing light cardio and dynamic stretches to prepare your muscles and joints, reducing the risk of injury.

2. Prioritize Compound Movements

Focus on exercises that work multiple muscle groups, like squats, deadlifts, bench presses, and pull-ups, as they provide the most bang for your buck.

3. Balance Your Routine

Include exercises for all major muscle groups (chest, back, legs, shoulders, arms, and core) to prevent imbalances that could lead to injury.

4. Follow the Principle of Progressive Overload

Gradually increase the weight, reps, or sets over time to continue challenging your muscles and promoting growth.

5. Allow for Adequate Rest Between Sets

Rest for 30–90 seconds for hypertrophy (muscle growth) and 2–5 minutes for strength-focused training.

6. Don’t Neglect Recovery

Schedule rest days and prioritize sleep, hydration, and nutrition to allow your body to repair and grow stronger.

7. Use Proper Form

Always prioritize technique over weight. Improper form can lead to injury and hinder progress. If unsure, seek guidance from a trainer.

8. Set Realistic Goals

Tailor your routine to your goals, whether it's building muscle, gaining strength, or improving endurance. Adjust intensity, volume, and exercise selection accordingly.

9. Track Your Progress

Keep a workout log to monitor improvements and identify areas that need adjustment.

10. Listen to Your Body

Push yourself, but know when to stop. Pain (not to be confused with discomfort) is a sign to pause and reevaluate.

"Strength does not come from physical capacity. It comes from an indomitable will."

— Mahatma Gandhi

Warrior Dance

If you're new to movement and exercise, it can sometimes take a bit to get going. It's one thing to get motivated to move, and then it's another thing to sustain that motivation and create a lifestyle out of your movement regime. All movement can be done in a meditative way, and when applied, can make the movement more effective in both shaping your body, and moving you towards where you want to go.

To help sustain the motivation of exercise, I am applying the Dance Journey, Warrior Dance. This Dance Journey helps bring out the Warrior inside of you. It is the Warrior that will keep you motivated to commit to your exercise regime and stay strong. By moving and sculpting the Warrior inside of you, you can find the strength in your movements, you become aware of how strong your body is, and you become stronger in your purpose. Through this movement meditation, the intention is to guide you towards moving with more confidence and conviction (which is what I am in desperate need of right now in my life).