Welcome to Workout Diaries, a series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

Emma Bord is a personal trainer and marathon runner based in the UK.

She ran her first marathon in 2005, having been dared to enter the London Marathon by some friends at university. She ran the race in just over five hours.

Eleven years and three children later, her marathon personal best is now three hours and 16 minutes.

Not only that, but she’s run all six original World Marathon Majors, completed ultra-marathons and run the London Marathon as a support runner for a disabled participant.

“Marathon running has become my peace and quiet among the chaos of life,” Bord tells Fit&Well.

After the publication in June of her book, Mum Power, all about returning to exercise after having children, Bord has shared a look at a typical week of workouts, as well as her advice for developing a consistent exercise routine.

Emma Bord’s weekly workout routine

Monday
6am: steady-paced run (30min)

7.30pm: Teaching a full-body dumbbell workout class (60min)

Tuesday
6am: swim (40min)

9am: Teaching a Pilates class (60min)

Wednesday
7am: easy run (45min)

Thursday
8am: interval run (60min)

Friday
9am: Teaching a strength and cardio class (60min)

2pm: swim (30min)

Saturday
7am: Long run

Sunday
9am: parkrun with kids

7pm: Pilates reformer and stretch

Emma Bord's tips for developing a consistent exercise routine

1. Start slow

Bord says that she didn’t rush into extreme exercise after having kids.

“Starting slowly really helped,” she says. “I did a lot of walking and slow core rehab in the initial stages for all three kids.”

She says that the same should apply to people who are new or returning to exercise.

“Going slowly and rebuilding from the inside out puts you in good stead to then progress further,” she explains.

2. Set achievable goals

“I often see people starting out saying that they’re going to do five days on the trot, but it’s not good for you—it’s going to shock your whole body—and it’s not sustainable,” Bord says.

“Start with three 10 to 15 minute workouts three times a week because that’s achievable,” Bord suggests.

“You’ll feel encouraged to carry on because you’re not going to be in agony from it and you’re going to be able to slowly build up.”

3. Schedule your workouts and stick to them

“I always say to people that you should put your workout in your calendar like it’s a meeting,” Bord says.

“Often, people find something else that might feel more important in their heads at the time. But putting it in the calendar as a non-negotiable is a great way to see it as part of your daily life.”

“If you want to stick to a routine, you have to be disciplined and know that some days it won’t feel cozy and lovely or like you’re ready to bounce out of bed and work out,” Bord says.

4. A varied routine will help you with motivation

“Some mornings I have a run in the calendar and I feel exhausted, so instead I’ll scale it back and do something different,” Bord says, explaining in this case she might go for a swim or do Pilates instead.

“If you get some sort of movement in, you’re almost guaranteed to feel better after it, whichever route you take,” she adds.

Welcome to Workout Diaries, a series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

While Nikkii Behrens, founder of Rare Pilates and Nikkii Health, is a Pilates instructor, she has many more strings to her bow. She is a qualified nutritionist, yoga teacher, sleep specialist, meditation coach, breathwork practitioner and Reiki master as well.

She says exercise is important to her because it gives her the energy she needs.

“My priority has never been chasing a certain body,” she tells Fit&Well. “I train to move well, have energy and stay healthy for the long term. I want to be able to keep up with life, travel, run businesses, and now chase after my son. Looking good is a bonus, but feeling capable is the real goal.

“I also exercise because it clears my mind—it’s my form of self-care,” she says. Her weekly routine is a mix of mat and reformer Pilates, as well as strength training, mobility work and plenty of holistic recovery, including regular sound baths.

Below she has shared details of what a recent week of workouts and recovery looked like.

Nikkii Behrens weekly workout routine

Monday 8am
Strength x Pilates: full-body focus

Tuesday 9am
Reformer Pilates: obliques, core and upper body

Wednesday 8am
Reformer Pilates: lower body

Thursday 12pm
Long walk with pooch and family

Friday 8am
Yoga x Pilates fusion: stretch and tone

Saturday 9am
Rest day: sound healing

Sunday 9am
Mat Pilates: full body

Nikkii Behrens’ tips for building an effective workout routine

Move every day and choose something you actually enjoy

Behrens sets an intention to do some kind of movement every day.

“Movement is one of the best investments you can make in your future health,” says Behrens. “It improves strength, posture, bone density, cardiovascular health, mental wellbeing and longevity.”

Her weekly workout routine always has Pilates at the foundation “because it builds strength, mobility, stability and body awareness without constantly stressing the body.” She also makes sure she dedicates time to recovery, a weekly functional strength workout and daily walks with her dog.

“That doesn’t mean every session has to be intense—some days it’s a full Pilates workout, other days it’s simply a walk or mobility session. Consistency always beats perfection and you are far more likely to stay consistent if you actually look forward to it,” she says.

Focus on consistency over intensity

Behrens recommends committing to three or four workouts a week for the long term instead of going for it every day for two weeks and then stopping.

“Over the years, I’ve learnt that movement doesn’t have to be all or nothing,” she says. “Even 20-30 minutes counts, and if life gets busy, I simply adapt instead of skipping it altogether.”

She spends between 30 to 50 minutes exercising, because “I don’t believe you need to spend hours exercising. A well-designed, focused session is far more effective than simply working out for longer.”

Behrens says she tries to train first thing as it sets the tone for the day. “It gives me energy and means I’m less likely to skip it once work and life get busy. But ultimately, the best time to exercise is the time you’ll consistently stick to.”

Train for life, not just aesthetics

Motivation is a myth—routine is more reliable, says Behrens. She says scheduling exercise like a meeting makes it more likely you will stick to it.

“I don’t rely on motivation because it’s unreliable. Exercise is scheduled into my day like any other important appointment. Once it’s a habit, you don’t have to negotiate with yourself every morning.”

“The basics still work: move your body regularly, build strength, walk often, recover well, eat nutritious food most of the time and be patient. Sustainable habits will always outperform quick fixes. That’s what creates a body that feels as good as it looks, not just for summer, but for life.”

Welcome to Workout Diaries, a series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

Bianca de la Garza is an anchor at Newsmax, but she’s recently become just as well-known for her fitness routine, which she shares on social media.

Since turning 50, she’s prioritised strength training and qualified as an ACE Fitness personal health coach. “It always feels like a [moment of] self-reflection anytime I go into a new decade,” de la Garza tells Fit&Well.

Her routine is made up of strength training workouts and she’s proof that you can start lifting weights at any stage of life—you don’t need to be a former athlete to thrive in the gym.

Below, she’s shared details of what a recent week of her workouts looked like.

Bianca de la Garza’s weekly workout routine

Monday 6.45am
Upper-body workout including battle ropes, dumbbell exercises and cable machine movements.

Tuesday 6.45am
Lower-body workout including barbell exercises, TRX bands and gym-based machines.

Wednesday 6.45am
Full-body workout using kettlebells and dumbbells.

Thursday 6.45am
Lower-body workout using machines and kettlebells.

Friday 6.45am
Four-move full-body workout, including lunges, planks and deadhangs.

Saturday 6.45am
Lower-body workout including kettlebell movements and Smith machine.

Sunday
Rest day

Bianca de la Garza’s tips for building an effective workout routine

Do what works for you

“I avoid any type of jumping,” de la Garza says, explaining that she had a knee injury a few years ago, which makes high-impact exercises difficult for her. “You have to work out smart because you don’t want to be taken out of the arena.”

“I don’t do box jumps, I don’t do squat jumps, I don’t run, I don’t jump rope—I’m super careful,” she adds.

Don’t let soreness put you off

“You are going to be sore [after working out],” de la Garza says. “That’s just lactic acid building up, so don’t think that just because you’re sore you can’t do it again.”

“It's going to get better after a day or two," she says.

Tell a loved one about your goals

“I make myself accountable by telling a friend or my husband: I’m going to the gym,” de la Garza says. You don’t necessarily need them to do anything to hold you accountable, but simply saying it out loud can help you to feel more motivated.

Practice gratitude

“I always remember I’m thankful to have a body that I can move,” de la Garza says. “We can't take that for granted. So many other people would love to be moving the way we’re moving, but they’re injured or immobile or in hospital beds.”

“Practicing daily gratitude around being able to move my body helps me think myself into the workouts,” she adds.

Welcome to Workout Diaries, a series where we ask expert trainers to talk us through what a week in exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

Jesse Ramos Jr. is an ISSA-certified health coach based in New York City. Before he became a trainer, he was working full-time in banking for 10 years. During this period, he lost 90lb while working full-time, through low-intensity strength training, dancing and everyday movement.

At first, his motives were aesthetic, but working out quickly became about something more. “I started loving the way I felt when I moved, and I realized I needed to do things for myself versus for other people,” Ramos tells Fit&Well.

He started with cardio workouts and discovered strength training in his late 20s. “At that point, I had already lost 40lb, but I didn’t really know much about strength training until I found the confidence to join a gym,” he says.

“I would see other people lifting weights, and so I would just go up to them and ask them what they were doing, and when they would show me, I started to replicate it myself.”

Now, strength training plays a crucial role in Ramos’ workout routine, alongside other types of movement. The variety in the trainer’s weekly schedule is key to his motivation and love for exercise. “I never set a goal to hit 90lb, I just fell in love with the activities that I was doing,” he says.

Jesse Ramos Jr.’s weekly workout routine

Monday 10.30am
Mobility work

Tuesday 11am
Full-body strength workout using kettlebells, plus core exercises

Wednesday 11am
Outdoor strength workout with a friend

Thursday 6pm
Spin class and swimming

Friday 12.15pm
Full-body strength training with dumbbells

Saturday 6.15am
Calisthenics workout

Sunday 9.30am
Hike, sauna and jacuzzi

Jesse Ramos Jr.’s tips for building a consistent workout routine

Avoid analysis paralysis

“You’ve just got to get started,” Ramos says. “A lot of people just envision themselves doing something and never act on it.”

“Start by learning movement patterns, so a simple squat, which can be just sitting on a chair to start,” he suggests.

Seek out joyful movement

“I lost a lot of my weight by finding something that was fun,” Ramos says. “You need to find something that they enjoy, so you stay consistent.”

“My joy was dancing,” he continues. “I love movement. I love to feel free. I would pretend I was Britney Spears in my back room and that helped a lot of weight come off because there was no pressure and I was in the comfort of my own home.”

Don’t compare yourself

“Try not to care what everybody else thinks about your routine—nobody’s judging you in the gym, everybody’s so focused on their own aesthetic,” Ramos says. “When I work with clients, it’s important they feel safe so I try to build up their confidence because I remember how it used to feel.”

Work movement into your day-to-day life

“Add a day of non-exercise activity,” Ramos suggests. By this he means incorporating movement that has a purpose other than getting your heart rate up or building muscle. “That could be something as simple as deep cleaning your home.”

“Cleaning exerts a lot of energy,” he adds.

Welcome to Workout Diaries, a series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

We love bona fide experts at Fit&Well, just as much as we love people who are down-to-earth and approachable.

Amy Kiser Schemper is both.

A NASM-certified personal trainer and BowFlex fitness advisor, Kiser Schemper has been a certified personal trainer for 20 years, and also holds a master’s degree in exercise science and multiple specialty certifications, focusing on training women around pregnancy and menopause.

“After many years of working in gyms as an instructor and trainer, I founded BodyFit by Amy in 2014,” says Kiser Schemper, and her YouTube channel of “uplifting and positive fitness” is on the precipice of a million subscribers (you should give it a follow). There’s also a thriving online community that uses her app and cheers each other on.

Surprisingly, even though Kiser Schemper is regularly filming workouts, they don’t account for the bulk of her training. “I’m often working out on camera for work, but that doesn’t always constitute a real workout for me,” she says. “I try to incorporate workouts that are just for me during the week.

“I make a goal to get movement in every day, with three to five structured workouts per week, giving myself flexibility about what constitutes a workout.

“I prioritize strength training over everything else, especially when I’m short on time, as I know I’ll get cardiovascular training and metabolic conditioning during my strength workouts.

“I also like using my BowFlex bike and T16 treadmill for longer, zone 2 cardio sessions and to add high-intensity interval training (HIIT) and sprint intervals to other workouts.”

Kiser Schemper’s workouts are typically 20-40 minutes because that’s all she usually has time for. “When I work out depends on my schedule for the day, but since I work from home, I generally work out late morning or early afternoon when my kids are at school,” says Kiser Schemper.

She’s also a proponent of exercise snacking—breaking workouts up into manageable chunks that can be done throughout the day. She says this takes some of the time pressure off.

When I asked Kiser Schemper what motivates her to exercise, she said that daily movement is essential for her mental health.

“Honestly, it comes down to the fact that I’m in a much better mood and feel better overall on the days I get to work out,” she says. “My family agrees. I have more energy and am less anxious.”

I asked Kiser Schemper to share how she worked out one week. Here’s what she came back with.

Amy Kiser Schemper’s weekly workout routine

Monday
Full-body kettlebell strength training with cycling sprint interval finishers (35min)

Tuesday
Treadmill walk with incline intervals (30min)

Wednesday
Upper-body exercises broken up into five-minute workout snacks throughout the work day (30min total)

Thursday
Play time outside with my kids, playing basketball and soccer

Friday
Lower-body strength training (30min)

Saturday
Full day of kids’ sports, which ends up being very active!

Sunday
Family hike (1hr)

Amy Kiser Schemper’s tips for developing an exercise routine

1. Start slow and low

“Start with 10-20 minute workouts to start to build the routine, and start with low weights, reps and sets to ease into the exercise without pressure,” she says.

She explains that you don’t need to push yourself to your limits.

“Start with a few workouts a week, keeping them short and focusing on major movement patterns, then find what works best for your schedule and lifestyle,” she says.

2. Take the pressure off of what defines a workout

“If you can get a structured full workout, great! But if your workout looks different because you broke it up into small increments through the day, that still counts,” she says.

If you don’t have time, or don’t feel like lifting weights, opt for gentle mobility work after a hard day. Kiser Schemper says you’ve still worked out.

3. Give yourself grace and don’t expect perfection

“We often start enthusiastically; then when life gets in the way, we fall into the trap of all-or-nothing thinking, feeling like we’ve failed if we miss a workout or two,” she says.

“Take one day at a time and if something doesn’t go as planned, brush it off and start fresh the next day.”

“A little self-compassion goes a long way in creating consistency in our fitness routines!”

Welcome to Workout Diaries, a series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

Emma Mahama is a Pilates instructor and the founder of Everbody Reformer, which has grown to three studios in London, U.K.

The most important thing for Mahama when working out is that she has fun.

“My priority is enjoyment,” she says. “If I don’t enjoy it, I won’t stick to it.”

She tells Fit&Well that her love of working out inspired her to become a Pilates instructor. She loved the method, and wanted to do more of it and share it with others.

“It’s the same with going to the gym and weightlifting,” she adds. “I’ve found workouts I love, I feel good after doing them and that feeling is super motivating to me.”

Emma Mahama’s weekly workout routine

Mahama always works out in the morning, aiming for five training sessions a week.

“I am fortunate to have my own Pilates studios, so even if I’m busy, I will always aim to squeeze in a workout before or after I teach,” she says.

“I am a mom, so when there are school holidays, schedules change, but I always try to fit in my workouts.”

Here’s what a working week looks like for Mahama:

Monday
45min Pilates

Tuesday
45min Pilates

Wednesday
45min-plus strength training at the gym

Thursday
45min Pilates

Friday
45min-plus weightlifting

Emma Mahama’s tips for developing an exercise routine

1. Find something you enjoy doing

“People overcomplicate it, but if you don’t enjoy it, you’re not going to keep it up,” says Mahama.

“That’s the biggest mistake. I see people forcing themselves into workouts they hate and then wondering why they fall off.

“It has to be something you actually look forward to, or at least don’t dread.”

For Mahama, this looks like Pilates, weightlifting and strength training, but your ideal routine may look completely different.

Mahama adds that once you’ve found something you enjoy, everything else gets easier.

“You show up more, you stay consistent, and you actually get results without it feeling like a constant battle.”

2. Find the right instructor

Once you’ve identified what you enjoy doing, you should find a professional to teach you to do it well.

“It’s about finding the right expert to guide you, so you’re actually doing things properly and getting results,” she says.

“After that, consistency comes naturally, because it fits into your life and doesn’t feel like a chore.”

Welcome to Workout Diaries, a series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

Cassidy Kmetz is a certified personal trainer based in Miami, Florida. She’s renowned for her strength training programmes for women, with a following of more than half a million across Instagram and TikTok.

But Kmetz hasn’t always been confident in the weights room. “It took me two or three years [of training] until I actually picked up a weight,” she tells Fit&Well.

“I started out with resistance band workouts and I was afraid of lifting. I was afraid of being bulky and I had no idea how to use the machines. All of that was really intimidating and there was a lot of fear around it.”

Now, she’s not only got a solid strength training routine for herself, but she’s developed a programme that women all over America are using to build strength.

Kmetz’s training focuses mainly on building strength in her core and glutes. She does incorporate some upper-body training, but prefers to focus on her lower body and core. “I found that I was already engaging my upper body a lot during daily tasks and it’s easy to engage it in full-body moves,” she tells Fit&Well.

Here's what an average week of training looks like for Kmetz…

Cassidy Kmetz’s weekly workout routine

Monday
Glutes and hamstrings workout

Tuesday
Core and glutes workout

Wednesday
Back, biceps and core workout

Thursday
Glute-focused leg workout

Friday
Upper-body and core workout

Saturday
Glute-focused leg workout

Sunday
Rest day

Cassidy Kmetz’s tips for developing a consistent exercise routine

Find active hobbies

Kmetz strength trains most days, but on days she feels tired, she’ll skip the gym. Instead of spending the day on the couch, she has active hobbies she can turn to. “My goal is to work out at least five times a week but if I have an off day, I’ll play padel or go on a walk,” Kmetz says.

Choose micro goals

“Pick one micro goal each week – maybe that means finally hitting your protein goal or aiming for 30g of protein with each meal,” Kmetz says. “Giving yourself those micro goals are key to keeping yourself motivated so you feel like you’re getting somewhere. You have that sense of achievement, and you feel motivated to keep achieving things and eventually turn it into a part of your daily routine.”

Workout according to your circadian rhythm

“I’m not a morning girl,” Kmetz says. “I like to work out during the time that I usually crash. So that’s around three or three thirty in the afternoon.”

Reflect on your goals regularly

“If I was really trying to figure out how to motivate myself, I would reflect on my goals and understand where I want to be, and try to remember how I’m going to get there by showing up for myself,” Kmetz says.

Liz Hilliard is a STOTT-certified personal and group Pilates fitness trainer with decades of experience in the industry.

She created the Hilliard Studio Method (HSM) in 2008, based on her experience. It combines Pilates and strength training for balanced, full-body training.

She has also written Be Powerful: Find Your Strength at Any Age and co-hosts the Be Powerful Podcast.

At 72, she says she’s fitter than she was in her 40s and has no intention of slowing down.

“I fully expect to be at least as strong and healthy in my 90s as I am now, if not stronger,” she says. “My aim is longevity and joie de vivre through strength training, a healthy diet and strong, rewarding relationships.”

I asked Hilliard what she most wants to get out of her workouts and she told me her number one priority is to increase muscle mass.

Everyone should have this as a priority, because age-related muscle loss reduces independence, increases risk of falls, and impacts strength and mobility.

Hilliard leads four to five HSM classes a week at her studio, and she walks or goes for a bike ride most days as well, taking Sundays off.

“Movement of any kind throughout my day is crucial to both my physical and mental health,” she says, “and I aim for 7,000 to 10,000 steps per day on average.”

She is an early bird, preferring to work out at 9am or 9.30am, leaving the rest of her day free for activities.

Here’s what a recent week of training for Hilliard looked like.

Liz Hilliard’s weekly workout routine

Monday
1hr morning Method class at HSM focusing on full-body strengthening, and a 30-45min walk in the late afternoon

Tuesday
1hr morning Method class at HSM, focusing on the upper body with heavy weights and the lower body with light weights

Wednesday
1hr morning Method class at HSM, a 35min workout in the studio in a full-body express class, and a 30-45min afternoon bike ride or walk after work

Thursday
1hr morning Method class at HSM focusing on the lower body with heavy resistance

Friday
1hr morning Method Class at HSM focusing on full-body strengthening with heavy resistance

Saturday
1hr morning Pilates reformer session at home for a good stretch, and an afternoon bike ride to lunch with friends

Sunday
Complete rest day with an easy walk or bike ride to lunch or the movies.

Liz Hilliard’s top workout tips

1. Choose a type of movement that makes you happy

“My number one tip for workout motivation is to find something that you enjoy and is challenging, but that you also look forward to doing,” she says.

2. Exercise with friends

“It’s also a great idea to invite a friend to work out with you to not only keep you motivated but also to keep you accountable. Many of my clients at HSM have made friends at the studio and schedule their classes together.

She adds that the community she has built around HSM is active, vital and most importantly, supportive.

“It’s where I get my workout as well as where I see my friends,” she says.

“A sense of community is an important aspect of my overall health.”

Welcome to Workout Diaries, a series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

Evia Valeniece freely admits that she came late to the Pilates party.

Now an in-demand BetterMe instructor with a dedicated following on Instagram, TikTok and YouTube, she says she didn't catch the exercise bug growing up in Latvia.

“I never really went to the gym or did team sports,” she tells Fit&Well. “That was never my thing. Then COVID and lockdown hit and everything started feeling a bit negative and low.”

A lack of energy and willpower to cook at home, plus a demanding work-from-home office job, was having a detrimental effect on her health.

“Then my now husband proposed,” Valeniece says, which gave her the push she needed to exercise.

“I came to Pilates by accident. I started with some YouTube workouts and it really felt nice. It’s low impact. It’s a slower pace than cardio. I felt really good afterwards.”

Performing Pilates workouts daily gradually led to improvements in her overall health.

“I saw a big change in my body. I felt better. I had a better posture. I felt so much stronger, so much more mobile and flexible. All these benefits positively impacted my day-to-day life.”

Soon her hobby became her passion and she enrolled on courses to become a certified Pilates instructor, later sharing free workouts on YouTube.

“I wanted more women to feel the same way that I do,” she says.

“I know the gym is not for everybody. Not everyone wants to do very hardcore workouts. I enjoyed the calm energy and slow flow of Pilates and wanted to share that with others.”

Pilates, she adds, has also helped her better understand her own body and made her more resilient to aches and pains.

“It helps with the mind-muscle connection. You learn how your body moves, how to move with intention, how to isolate each muscle group, how to hold good posture,” she says.

“You actually feel in control of your own body—you understand it better.”

Here, Valeniece shares her typical week of workouts, along with her tried-and-tested rules on how to build a routine that fits around your schedule.

Evia Valeniece’s Weekly Workout Routine

Valeniece practices Pilates most days, preferring to work out first thing in the morning to start her day with movement and naturally boost energy.

Her home mat-based Pilates routines tend to last up to 30 minutes, with the weekend reformer class lasting an hour.

“I also walk every day: 30 minutes on the treadmill or for an hour outside.”

Her workouts typically include a focus, such as targeting the glutes and legs, but each class will challenge her entire body.

“After every workout, I want to feel like my posture has improved. I want to feel stronger overall.”

Monday
Home mat Pilates class targeting the glutes and legs

Tuesday
Home mat Pilates class targeting the full body

Wednesday
Home mat Pilates class targeting the glutes

Thursday
Home mat Pilates class targeting the abs and core

Friday
Home mat Pilates class targeting the full body

Saturday
Rest day, including some light active recovery

Sunday
Full-body reformer Pilates class at a local studio

Evia Valeniece’s advice for building a workout routine

Follow a structured plan

When starting out, Valeniece says she “basically just did random online workouts”.

“I couldn’t even find information on how to follow something structured. Now it’s so much easier for beginners with the likes of the BetterMe app,” she says.

“I would definitely recommend starting with a proper plan, not just some random workouts,” she says.

“Of course, you will improve with time, but if you follow a structured plan, the changes will come so much quicker.”

Build habit through repetition

“I train a lot—most days. It motivates me to keep going, to never skip a day.”

Valeniece understands that not everyone will have the time, nor inclination, to commit to a full workout every day.

But with Pilates she believes you can move your body in some small way regularly throughout the week.

“Pilates is low impact, so you can actually do it every day. Of course, recovery is very important, but if the workout is light and flowy, you can train every day,” she says.

By making daily movement part of your routine, it will become second nature.

Remember, something is always better than nothing

On low-energy days, don’t set yourself up for failure. Simplify your plan to maintain momentum.

That was the lesson Valeniece learned on low-energy days, especially when she was working a stressful nine-to-five office job while training to become a Pilates instructor.

“I would always try to slot in 10-15 minutes,” she says. “It’s such a small amount of time, but it still motivates you because you didn’t skip that day. You still moved and that will motivate you to show up the next day.”

If you can commit to 10 minutes one day, that might snowball into 15 the next, then 20, and so on.

“When you go into that cycle and find these workouts bring you joy, it won’t feel like a duty or chore you have to do.

“You’ll actually start to look forward to it, especially if you are consistent. The beginning is always hardest, but once you are consistent, it will become natural.

“For me, the biggest motivator was doing just 10 to 15 minutes a day. That kept me going.”

Welcome to Workout Diaries, a series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

Puravi Joshi is a yoga teacher and reformer Pilates instructor based in London. Exercise is a big part of her life, but she doesn’t just stick to the types of movement she’s trained in.

“I like to keep things quite varied and fun,” she tells Fit&Well. “I used to do HIIT four times a week, but I was exhausted and I ended up hating it, so I completely stopped.”

“Variety keeps things fun and it also keeps your body guessing, because otherwise progress can get stagnant,” she adds.

Below, Joshi shares what a week of exercise looks like for her.

Puravi Joshi’s weekly workout routine

Monday 6.45pm
One-hour run club

Tuesday 10am
75-minute slow yoga flow

Wednesday 1pm
One-hour strength session

Thursday 11.30am
75-minute dynamic vinyasa flow with handstand practice

Friday 10am
One-hour reformer Pilates workout

Saturday 8am
90-minute walk

Sunday 5pm
90-minute yin yoga and meditation

Puravi Joshi’s tips for building an exercise routine you love

Set yourself non-negotiables

When first starting out with exercise, most people try to stick to a strict routine. But rather than doing the same workouts at the same time each week, Joshi has three non-negotiables she always sticks to. Anything she can do on top of that is a bonus.

“My main non-negotiable is my strength session with my personal trainer. I do that every single week, without fail,” she says. “I do [a short] yoga practice every day, and I get out and get some fresh air.”

Challenge yourself

“I’ve just joined a run club even though I hate running, but I like to do things to prove to myself that I can do hard things,” Joshi says.

“We say in yoga that the things that come really natural, we don’t really need—we need the things we don’t really want to do,” she adds.

Pushing herself out of her comfort zone is a central part of this. “Even as a fitness instructor, I was nervous going into this run club. The emotions of ‘I’m going to be picked last’ came flooding back to me,” she says. However, pushing through that feeling has helped her develop mental resilience, as well as improve her physical health.

Prioritise rest

“It’s important to recognize that when your body needs rest, it actually does need rest,” Joshi says. “On the days when I don’t want to do anything, all I aim to do is get out and get the sun on my face.”

Welcome to Workout Diaries, a series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

Former model Nancy Eagle is a certified personal trainer for health and fitness app RWL and RWL luxury wellness retreats, which run across Europe. Her love for fitness began as a kid when she tried every sport she could, including athletics, netball, soccer, basketball and horse riding.

She initially signed up for the RWL app as a customer and was later inspired by its co-founder Cecilia Harris, whose son Eagle went to school with, to become a personal trainer.

But despite being a fitness coach for the last six years, Eagle says she is “rarely motivated” to exercise, so she schedules workouts into her calendar like meetings.

She tells Fit&Well: “Considering health and fitness is what I do for a living, the last thing I generally want to do is actually exercise myself!

“Like many women, juggling the demands of everyday life can be exhausting, so it’s no surprise that sometimes the motivation to work out just isn’t there! On top of that, dealing with the ups and downs of hormones can make it even harder to feel consistently energised enough to train. But that’s exactly why I choose to exercise!

“For me, working out is an escape. It gives me space to step away from everything on my to-do list and focus on myself. It’s a reset. Something that brings me both energy and a sense of calm.

“Short term, it gives me the strength and mental clarity I need to take on each day. And in the long term, it’s about investing in my future. It’s about giving my body the best chance to stay strong, healthy and capable for years to come!”

Eagle does a mix of strength training at the gym and home workouts on the days she’s really busy, as well as brisk walking. “It’s a great way to get in some cardio to keep my body fat down without burning myself out on the cardio machines,” she says.

She aims to do five workouts a week, generally in the morning, and sessions last from 45 minutes at the gym to 25 minutes at home.

“During my strength sessions, I make sure I’m loading my body with enough weight to build muscle,” says Eagle. “But rest days are also super important so that I can push myself and get the very most out of my workouts during the week.”

She says listening to your body is essential. “If I’m not feeling up to it on a particular day, I try not to be hard on myself! Instead, a short 10-minute workout from home is fine or going on a leisurely walk with my dog Leo.”

Nancy Eagle’s weekly workout routine

Monday 8am
45-minute lower-body workout

Tuesday 7.30am
25-minute RWL Power Pilates online class

Wednesday 9am
Active recovery, one-hour dog walk

Thursday 8am
25-minute RWL Total Reset and five-minute core blast

Friday 7.30am
45-minute upper-body workout

Saturday 9am
Active recovery, one-hour dog walk

Sunday 9am
45-minute full-body strength workout

Nancy Eagle’s top three workout tips

1. Any movement is good

Small and often is a good approach to workouts, especially if you struggle with motivation, says Eagle. “Ten minutes is better than nothing. Find a workout plan that you can follow. A lot of the time, people give up because they lack consistency and routine. Having guidance is key!”

2. Plan your workouts like a meeting

Often people have the intention to exercise, but when it comes to the day they can feel overwhelmed with other tasks or like they don’t have time to fit it into their busy schedule. “Plan your week of workouts ahead of time,” she advises. “Then book them into your diary like a meeting.” This is a strategy that really works and one that Eagle uses herself to stay consistent.

3. Don’t try to out train a bad diet

Exercise is important, says Eagle, but if you are filling up on junk food and high-calorie, low-nutrient foods then you won’t see results. “Ensure you’re nourishing your body. Remember, it’s 70% diet, 30% exercise. You can’t out train a bad diet!”

Welcome to Workout Diaries, a series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

Mallory Fox is an Arizona-based, NASM-certified wellness coach and the founder of training platform Foxy Fit. Fox’s approach towards movement is all about feeling good and her weekly workout routine reflects that, incorporating a wide range of movement.

“When I work out, I try to approach it based on what I need that day,” she tells Fit&Well. “I have chronic illnesses, so I prioritize how moving makes me feel. On days when I have a migraine, I need to adjust how I’m moving my body, so then I might do more meditation, gentle stretching and restorative focused workouts.”

A lot of people will fit in a few dedicated workouts each week, but neglect regular movement. Fox says this second kind of activity is an equally important part of her routine. “I try to do a workout that breaks a sweat at least three days a week—usually four—but I try to intentionally move my body or do something to care for my body every day.”

Mallory Fox’s weekly workout routine

Monday
Physical therapy, strength training and walking between clients

Tuesday
Running, stretching and meditation between clients

Wednesday
Core workout and cardio

Thursday
Walking and stretching outdoors

Friday
Core workout

Saturday
Strength training

Sunday
Swimming

Mallory Fox’s tips for developing an effective workout routine

Be flexible

“I’ve found with myself and with clients, if I’m only counting a workout if it’s an hour long, it’s demotivating because it’s not always accessible to do an hour a day,” Fox says. “My goal lets me count a workout even if it’s just a quick break in between calls or an opportunity to go for a walk around the block.”

Start small

“I try to make a deal with myself to start moving. It doesn’t mean I have to stay here for an hour, but I’m going to see how I feel after five minutes and sometimes that motivation isn’t there at all when I begin, but at the end I feel that I can do this,” Fox says.

“Giving myself an opportunity to let the endorphins that come with exercise provide the motivation that I might not have at 9am,” she adds.

Treat exercise like self-care

“I’m moving because I want to care for my body and I want to take care of myself and have optimal health outcomes,” Fox says, explaining that this can help you find long-lasting purpose in your workouts.

Find what works for you

Just because you see people working out in a particular way on your Instagram feed, that doesn’t mean it will work for you. This is something Fox has learnt over the years and she’s now firm about what type of movement she wants to do and when she wants to do it.

“I work out anytime except early in the morning,” she says, adding: “I stay away from high-intensity interval training—I know it's really popular, but I don't like it.”

Don’t be afraid to set your own boundaries so you can develop a workout routine that you love.

Welcome to Workout Diaries, a series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

Sara Haley is a trainer based in Santa Monica, CA, who works primarily with midlife women. As well as being a pre/post natal exercise specialist, she’s a busy mom of four.

Over the years, Haley’s fitness priorities have evolved. “I’m in my 40s, and my number one goal is to be really strong,” she tells Fit&Well.

Since becoming a parent, Haley says she has had to be realistic about how much movement she can really fit into her weeks and focus on what’s most important for her. “Sometimes, when you’re a parent, your life isn’t about you anymore, and so you’re trying to squeeze [workouts] in,” she says.

With all her children in school, she’s been able to start training more. But she says it’s important to be realistic with where you’re at in life and don’t feel as though you need to copy the exact routines of trainers on social media.

“I don't think a lot of trainers are honest about what they’re doing,”Haley says. “I always tell people, just because you saw them do it in a workout video, that might not be what they’re actually doing—that’s just the workouts they’re teaching you.”

“I want to at least make sure I’m strength training—that’s a priority for me,” she says. When there’s more time in her week, Haley’s other priorities are cardio, and flexibility and mobility training.

Sara Haley’s weekly workout routine

Monday
Full-body strength workout

Tuesday
Lower-body strength workout

Wednesday
10 minutes of treadmill sprints

Thursday
Walk in a weighted vest and barre workout

Friday
Preparing choreography for a workout class and a 10-minute upper-body dumbbell workout

Saturday
Rest day with a gentle walk

Sunday
Dance cardio

Sara Haley’s tips for developing an effective exercise routine

Get dressed to work out

“If you have a job or lifestyle that allows you to do it, put your workout clothes on first thing in the morning and don’t take them off until you’ve done your workout,” Haley advises.

Something is better than nothing

“My mantra, once I became a parent, became something is always better than nothing,” Haley says. “At the end of the day, if I haven’t done anything, I’m doing some squats and a little bit of stretching and then I feel like I’ve done something.”

“It’s the gyms that probably gave us that mentality, right?” Haley continues. “Because they have to have a class on the schedule that’s at least 30 minutes, if not 60 minutes. But that doesn’t mean that’s what it needs to be for you.”

Find real motivation

“When you see your parents aging, or you see your kids getting older, and your friends, that's absolutely my ‘why’,” Haley says. “I want to be around long enough to meet my grandchildren, and that is enough.”

“My husband does not work out as much as I do, and I always say to him, it’s not about what you look like—I want you to be around as long as I am. I think if people can’t do it for themselves, think about doing it for the ones you love,” says Hayley.

Welcome to Workout Diaries, a series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

If Lacee Green could bottle up her energy and positive mental attitude, we’d all want a sip.

A BODi Super Trainer, certified personal trainer (CPT) and personal coach of over 10 years, she believes fitness should be fun, judgement-free and accessible to everyone.

“We’re not here for a long time, we’re here for a great time,” she tells Fit&Well, describing the mentality she tries to instill in people who are joining her classes.

Known as The Curvy Girl Trainer, she fronts BODi's new series of 10-minute, beginner-only workouts that are designed for anyone new to fitness or returning after a long break.

Low-impact and joint-friendly, they reflect her personal approach to fitness, one that’s recently been rocked by illness.

“I had brain surgery in December,” she says. “I was just cleared a couple of weeks ago but I wasn’t able to work out for two months and was in intensive care for four weeks.”

It was, she says, “a lot”, but Green also counts it as a “blessing”.

“Going back to the gym now, my endurance is really low. I feel like I’ve lost all my muscle. I can really relate to someone who’s a beginner, thinking I don’t know what to do,” she says.

It reminded her that one of the most challenging parts of fitness as a beginner is building consistency and just getting started.

“When you can break fitness down to say this 10-minute workout will count toward your health and that it’s not about the number on the scale or your pant size, it’s about your energy, it will help you have better sleep, it will improve your mood, I think that makes such a difference.”

Here, Green shares a taste of her typical week in workouts, plus some advice on how targeting early wins can make regular exercise a habit that lasts.

Lacee Green’s Weekly Workout Routine

Green says she trains six days a week, Monday through Saturday, typically around 9am.

Most workouts last around 45 minutes and she kicks each one off with a 10-minute incline treadmill walk or by marching on the spot to boost circulation.

However, while she’s rebuilding her fitness, she freely admits she’s had to strip her workouts back to shorter, lighter sessions, and occasionally hit pause to catch her breath.

Her overriding message: “As long as you press play again and keep going, that is where you’re going to find something deep inside of you that builds that winning mindset.”

Monday
Lower-body strength workout

Tuesday
Cardio and core workout

Wednesday
Upper-body strength workout

Thursday
Cardio and core workout

Friday
“Friday is my go-get-it day,” says Green—this could combine a functional full-body workout, like an AMRAP, plus a longer steady-state cardio session on a StairMaster.

Saturday
Group fitness cardio or HIIT class, depending on how her body feels.

Sunday
Rest day comprising a long walk with her golden retriever Payton, plus stretching and foam rolling.

Lacee Green’s advice for building a workout routine

Green firmly believes that you can get in the best shape of your life from your living room with just your bodyweight, or a set of dumbbells, and some positive intentions.

Set your intention

Before embarking on any workout, Green recommends identifying your why. For this, she uses a system called SMARTS goals.

“That stands for Specific, Measurable, Achievable, Realistic, Time-bound and, because I always have to change everything, I added the S for Self Love,” she explains.

“Ask yourself, ‘How is doing this workout going to lead to something better in your life?’” That could be more energy, better sleep or, for her lately, helping regain her fitness bit by bit.

“When you can exercise to focus on improving your health esteem—a strong, healthy body, not just a smaller one—it can make a real difference in how you push yourself.”

Set small goals

Green also recommends building some early wins into your workouts.

“For me, fitness is just an extreme metaphor for life,” she explains. “I would never give someone a 25lb dumbbell and say bang out 20 biceps curls.” That would inevitably lead to failure and quitting before you've really started.

Instead, start small, collect some early wins and build momentum.

“To build muscle and get better, you have to keep showing up and that means pushing ourselves a small amount at a time and proving to ourselves what we’re capable of.

"Earning those little, small wins makes such a difference."

Find the joy and drop the judgment

Another of Green’s trademarks, she promotes finding enjoyment and adding more life to your years, rather than simply exercising to add more years to your life.

“The number one thing that keeps people coming back to fitness is enjoyment,” she says. “I still think burpees are fun, but whenever you’re about to exercise, think, can we make it fun?”

Applying this mindset to every workout, fitness class or activity will keep you coming back for more and pay dividends now and in your future.

“What is the point of having a long life if when you get to your 70s and 80s, you can’t move or do things independently?” she asks.

“The point of exercise is to add more life to your years. If you can have fun while we’re doing it, my gosh, that makes such a difference.”

Welcome to Workout Diaries, a series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

Edwina Jenner is an online personal trainer who specializes in helping midlife women get fit and strong through strength training programs on her app and website.

And, of course, Jenner practices what she preaches. “My priority is always strength,” she tells Fit&Well. “I turn 50 next month, and I want to continue building a strong body I can rely on as I age, and that won’t hold me back.

“Strength training supports my metabolism, helps protect my bones from osteoporosis, improves balance and helps me stay independent as I get older. It also helps me manage stress much more effectively.”

That doesn’t mean Jenner lives in the gym, or even goes there at all. “Most of my training revolves around strength work using dumbbells. I focus on compound movements such as squats, deadlifts, lunges, rows and presses because they recruit multiple muscle groups and give me the most benefit for my time.”

Jenner generally exercises for between 30 and 45 minutes at a time. “You don’t need to spend hours exercising to see results. A well-structured strength session can be highly effective in a relatively short time.

“Alongside that, I include mobility work, core training and isolation exercises for smaller muscle groups. Walking is a regular part of my routine for both physical and mental health.”

She aims to fit four workouts a week—plus daily walks—into a busy schedule, which means being flexible. “I’m realistic,” says Jenner. “Life, work and family responsibilities all come into play, so if I miss a session, I don’t overthink it. Consistency over time matters far more than any single missed workout.”

So Jenner doesn’t have to rely on motivation, she schedules workouts into her calendar so they are part of her to-do list. “Motivation comes and goes,” she says. “However, with regular workouts, I feel much more in control of my life and I manage stress more easily. The advantages of a workout far surpass any excuses I might come up with.

“Of course, I don’t always feel like training, and I listen to my body, but I trust the process and keep things simple. If I’m really low on energy or pressed for time, I just do three moves, repeat them three times, and ensure I’m lifting heavier by the third set. Job done with no overthinking.”

Edwina Jenner’s weekly workout routine

Monday 12pm
Active recovery, dog walk (1 hour)

Tuesday 4pm
Full-body strength (30 minutes)

Wednesday 5pm
Core and mobility (25 minutes)

Thursday 5pm
Upper-body strength (30 minutes)

Friday
Rest day, long dog walk and mobility work (90 minutes)

Saturday 3pm
Lower-body strength (30 minutes)

Sunday 3pm
Arm and accessory work (25 minutes)

Edwina Jenner’s top three workout tips

Keep your workout kit visible

“Be proud that you train and make it part of your life,” she says. “If we have to dig our mat and dumbbells out from under a table, workouts are far less likely to happen. If you can unroll your mat and start moving in seconds, you’re far more likely to stay consistent.”

Schedule your workouts

“Put them in your diary on a Sunday night and treat them like a doctor's appointment or work meeting,” says Jenner. “You are sending a clear signal to yourself that training is part of your identity and that you are making room in your life for it.”

Keep it simple

“Strength training responds best to consistency,” she says. “A handful of well-performed movements done regularly will take you much further than constantly changing workouts. Repeating the same key exercises week after week builds confidence, allows you to gradually increase the weight and helps you develop real strength.”

And Jenner says even if you’ve not tried strength training before, it’s never too late to pick it up. “I’ve seen women in their 40s, 50s and beyond become significantly stronger within a matter of months. The body is remarkably adaptable. With the right approach and a bit of patience, you can build a strong body that will support you for decades to come.”

Welcome to Workout Diaries, a series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

Dr Cristina Sciavolino-Day is an internal medicine physician who also shares workout and mobility videos online. She’s an advocate for daily movement, be that a short walk, balance training or strength exercises at home and the gym, with the goal of staying strong enough to live life to the full for as long as possible.

“My priority now is longevity and not so much how I look, as I was in my 20s,” she tells Fit&Well. “I want to preserve muscle, protect my bones, support my metabolic health, and maintain balance and mobility as I age.

“I don’t train to be smaller—I train to be stronger and capable. For women over 40, especially, strength becomes protective medicine.”

Walking forms a large part of Sciavolino-Day’s weekly activity. “I walk about three miles, three or four days a week, and I prefer being outdoors because fresh air and natural light make a difference for me mentally and physically.

“If the weather or time doesn’t cooperate, I’ll walk indoors on my walking pad while working.”

She also strength trains up to five times a week, splitting the sessions between the gym and home. “I go to the gym once or twice a week so that I can use the heavier weights and machines. I value my gym days because progressive overload—gradually increasing resistance—is essential for preserving muscle mass as we age.”

When she works out at home, Sciavolino-Day focuses on “simple, functional movements that support balance, coordination and muscle strength.”

Here’s a look at a typical week.

Cristina Sciavolino-Day’s weekly workout routine

Monday 8am
60min, three-mile walk

Tuesday 8am
30min walking on treadmill while working, plus 20min strength training at home

Wednesday 7.30am
60min strength training at the gym

Thursday 7am
30min bodyweight workout at home

Friday 8am
60min three-mile walk, plus 20min mobility work at home

Saturday 5pm
15min balance work at home

Sunday 10am
20min home strength training at home

Cristina Sciavolino-Day’s workout tips

Start your day with movement

“My biggest tip is to get it done as soon as possible upon starting your day,” says Sciavolino-Day. “The longer that you push it off, the higher the chance that it does not get done.

“Set your alarm clock across the room so it forces you to get up to shut it off. Once you’re up, get the exercise done.”

Start small

“I always encourage people to start small and build gradually,” says Day. “Even 15 minutes of walking and then strength training is a powerful place to begin.

“[Strength training] could look like doing a few reps of bodyweight exercises, then adding weights as you get stronger.

“I remind people to build a routine around what is sustainable, not what is trending. If your routine feels extreme, it won’t last. If it is sustainable, it will be easier to be more consistent with it.”

Try habit stacking

Sciavolino-Day says she uses habit stacking—where you tag an activity onto another one—for example, cleaning your teeth and standing on one leg to improve balance.

“I slip in exercises at opportune times,” says Sciavolino-Day, “such as while the microwave is counting down or I am brushing my teeth.

“Motivation was an issue for me starting my weight loss journey, but by making it a part of my daily routine, it became so much easier and doable. It became so automatic, like brushing my teeth.

“After going through midlife weight gain and losing nearly 70 pounds, I learned that consistency comes from structure and routine, not from waiting to ‘feel like it’.”

Welcome to Workout Diaries, a series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

Fit&Well favorite Cecilia Harris is a certified personal trainer and co-founder of health and fitness app RWL and RWL luxury wellness retreats, which run across Europe.

The 54-year-old specialises in midlife strength and hormone-smart training, putting women through their paces online and in her popular weekly Instagram Live workouts.

Cecilia, who lives in Lagos, Portugal, says she exercises for longevity, prioritizing strength training three times a week with a combination of 8-12,000 daily steps, Pilates and mobility work.

Her workouts last between 30-45 minutes. “I don’t believe you need hours in the gym,” she says. “Focus, progression and consistency matter more than duration.”

She prefers to train first thing in the morning at 6am because it “ensures it gets done before business and family life take over, but I also believe the best time to train is the time you’ll actually stick to,” she tells Fit&Well.

“I’m 55 this year and I’ve been lifting weights since I was 35. I don’t train for aesthetics alone. I train for bone density, muscle mass, metabolic health, confidence and independence.

“I want to be strong enough to carry shopping at 80, travel, host retreats and feel powerful in my body. Maintaining muscle in midlife is hard enough—that’s the real goal.”

Cecilia Harris’s weekly workout routine

Monday 6am
40min lower-body strength training

Tuesday 12.30pm / 8pm
30min Power Pilates / 30min evening walk

Wednesday 6.30am
40min upper-body strength training

Thursday 1pm
45min incline treadmill walk or outdoor hill walk

Friday 6am
35min full-body strength circuit with lighter weights and higher reps

Saturday 9am
60-90min long walk

Sunday 8:30am
30min mobility, core and stretch session

Cecilia Harris’s top three workout tips

1. Make workouts a habit, like brushing your teeth

“Motivation is emotional, discipline is structural,” she says. “Honestly, I don’t rely on motivation to exercise. I treat workouts like brushing my teeth—it’s non-negotiable.

“I also remind myself how I feel after training—calmer, clearer, stronger and more confident. And in menopause especially, movement is medicine.”

Harris aims for five to six structured workouts a week, but says she doesn’t always hit her target. “I’ve learned that discipline beats motivation. Some weeks are busier—especially during retreats—so my weights take a step back.”

2. Everyone over 40 should be lifting weights

“If you’re over 40, strength training is not optional. It protects bone density, metabolism and muscle mass,” she says.

“I don’t lift super heavy anymore. Instead I manipulate tempo, pulses, time under tension and reps. Muscle doesn’t only respond to heavy weight. It responds to smart programming. Consistency over intensity always wins.”

3. Track your progress to see how much stronger you are

Making a note of how heavy you’re lifting and reps shows how your strength is improving, says Harris. “Your body adapts when you give it a reason to.”

She also stresses that there’s no quick fix to getting fitter and stronger. “Fitness after 40 is a lifestyle, not a six-week project. So make it realistic. Aiming for three solid sessions you can sustain beats an unrealistic seven-day plan you quit in two weeks.”

If you’ve been inspired by how Cecilia Harris trains at home, you can try her Lift & Sculpt six-week weights programme (£49.99 one-off payment, no contract)

Welcome to Workout Diaries, a series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

Brittni Johnson is a certified Pilates instructor (NCPT) with a background in competitive gymnastics and professional dance.

Highly skilled across multiple modalities, including reformer, mat-based and spine corrector, she now specializes in Pilates for seniors.

“My love for fitness started when I was young,” says the BetterMe instructor.

“I was a competitive gymnast for 12 years and with that came a lot of conditioning, which became my favorite part of the sport. I was just a little girl who was obsessed with getting stronger.”

Johnson went on to pursue a dance career, which led her to Pilates to keep her body strong and supple. “It really served me well in terms of injury prevention and longevity within my dance career,” she tells Fit&Well from her home in California.

From the stage to the studio, she’s been teaching Pilates for eight years and practicing it for 18, but one of her driving forces is to help everyone embrace exercise like she has.

“I try to keep [my routine] pretty well-rounded,” she says. “A little bit of weights, a little bit of Pilates, a little bit of cardio. I’ve always been a really active person—I just can’t sit still.

“I know that doesn’t always come naturally for everybody, so my goal as a trainer is to help create that lifestyle for people so that [being active] becomes second nature—they get up and work out the same way they get up and brush their teeth.”

While exercise has become her way of life, she admits it can often be a struggle to fit everything in, so further below she’s provided tips for building a realistic workout routine you can stick to.

“For me,” she says, “it’s all about the long game—staying healthy, injury prevention, keeping your body healthy and strong.”

Here, Johnson shares a snapshot of a typical week in her Pilates pumps.

Brittni Johnson’s Weekly Workout Routine

Johnson says she tends to work out first thing in the morning, typically between 6 and 9am.

Monday
60-90min upper-body push/pull strength workout

Tuesday
60min BetterMe mat-based Pilates and lots of steps

Wednesday
60-90min lower-body strength workout

Thursday
Active recovery walk and mobility

Friday
60-90min upper-body and core strength workout

Saturday
Cardio and 60min BetterMe mat-based Pilates

Sunday
Rest day

Brittni Johnson’s advice for building a workout routine

Johnson says she typically teaches 10 Pilates classes per week, works with three or four individual clients and tries to squeeze in 10-12 hours of exercise for herself.

However, like anyone with a busy schedule, she acknowledges it can sometimes be difficult to prioritize her own health and fitness.

“Sometimes it’s a struggle to make time for yourself,” she says, “but carving out this time is so important.” Here are the failsafes she bakes into her routine when time is tight.

Make your workouts shorter

If you’re running low on time, simply make your workout shorter and focus on the exercises that target multiple muscle groups at once, like squats and deadlifts.

“You don’t always have to hit three or four sets per exercise,” says Johnson. “Twenty minutes is better than nothing.”

Take exercise snacks

Johnson similarly encourages her clients to snack more.

“Exercise snack breaks, like a 10-minute mobility flow or 10 minutes of walking between meetings, can be really beneficial.

“You don’t need to complete a full workout. Just make sure you’re moving your body throughout the day and try to avoid being too sedentary for too long.”

Walk between meetings

If time is so short you don’t even have time to get into your workout gear and exercise, Johnson says taking a walk can help give your mind and muscles a boost.

“Simply going for a walk, especially outside if it’s a nice day, can work wonders for both mental and physical health,” she says.

Welcome to Workout Diaries, a series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

Britany Williams is an NASM personal trainer and Sweat fitness app coach, based in Portland, Oregon.

Williams does a combination of strength training, Barre and running for her “goals and sanity,” but sets a hard time limit on these sessions because she simply doesn’t have the time to exercise for any longer.

“I want my workout to work and I want it to be done in 45 minutes max,” she tells Fit&Well. “I’ve stripped away a lot of the unnecessary distractions and if it doesn’t serve my goal of getting stronger for baby number two, or simply make me happy, then it’s not happening.”

Williams says her approach to exercise has changed since becoming a mom. “It doesn’t sound flashy, but right now my focus is efficiency and effectiveness. As a working mom, I simply don’t have one-and-a-half hours to give to my workout anymore—even as a fitness trainer.”

And now she is trying to get pregnant, she says exercise is more about preparing her body and mind to be as strong as possible. She says: “Right now I want to gain strength and feel energized as I’m trying for baby number two, and I’m in the weird limbo of anticipating a lot of emotional and physical change.

“I’m not spending a lot of time chasing personal bests, I’m just trying to gain consistency in strength training and using running as a mental release.”

Williams says she finds workout motivation by reminding herself how she feels after exercising. “I simply feel better when I’m in a good workout routine,” she says. “It reminds me that I’m capable, strong and confident.

“I think some women are motivated by other people or by being a role model for their kids, but I find that I just want to make myself proud, and having consistency in my workouts—even if they aren’t perfect—motivates me to continue.”

Britany Williams’ weekly workout routine

Monday 5.30am
45min lower-body strength

Tuesday 5.30am
45min upper-body strength

Wednesday 12.30pm
30min walk (rest day)

Thursday 5.30am
30min Barre

Friday 5.30am
30min full-body strength

Saturday
2pm
30min run

Sunday
All day “playing with kiddo” (rest day)

Britany Williams’ top three workout tips

1. Fit exercise in when you can

“I recently started waking up early to work out at 5.30am and I was so against this for so many years,” says Williams, “because I see so many parents sacrifice precious sleep to fit in a workout and I am very against that decision.

“But I promised myself that I would start going to bed at 9.30pm—instead of my previous 11-11.30pm—and it’s been a really nice new routine that I’ve done for a few months now.”

2. You need a plan

“I think a lot of people waste a lot of their time trying to string together random exercises and workouts, and are left wondering why they aren’t getting the results they want,” says Williams. “Following a set plan built by a trainer is going to help progress you forward and is going to minimize injury risk.

“With that said, I think any plan should have some wiggle room. So if you want to work out four days a week, maybe find a plan to follow that is three days a week and use that fourth day to just have some fun. If you aren’t enjoying what you’re doing, it won’t work.”

3. Allow yourself grace to skip a workout

“My goal is to exercise up to five times a week and I usually do four unless I’m sick or super busy at work. Yes, I will skip a workout if work is just too demanding. Sometimes that hour is better spent feeling productive, not exercising. I know that may come as a shock from a trainer who is supposed to tell you to always make the time, but I don’t think that’s realistic.

“Some days, my alarm goes off and the call to get work done is stronger than the call to work out. Now that’s rare, but it does happen. And if I’m sick, I’ll use the extra time to sleep instead of working out.”

Welcome to Workout Diaries, a series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

Dani Coleman is Jennifer Aniston’s personal trainer and vice president of training at Pvolve, a fitness app with in-person studios.

As a former dancer, Coleman is well-versed in the benefits of regular exercise, and she does a mix of strength, cardio and mobility work, typically in the morning. Her workouts range from 30 to 60 minutes, depending on the type of workout and her schedule. “Above all, I prioritize consistency over intensity,” she says.

Coleman has a holistic approach to her health and fitness, and as well as movement, considers everything from nutrition and good sleep, to work-life balance and stress management.

“I focus on the big picture rather than just the time I spend in the gym,” she tells Fit&Well. “Training is important, but real progress comes from how all the pieces fit together.

“I prioritize recovery by getting enough rest, managing stress and allowing my body time to adapt. I also pay close attention to proper fueling, making sure I eat in a way that supports both performance and overall health.

“Just as importantly, I work to maintain a healthy balance with the rest of my life, so fitness enhances my daily routine instead of overwhelming it. This approach helps me stay consistent and motivated in the long run.”

Dani Coleman’s weekly workout routine

Monday 6am
30min Pvolve’s progressive weight training plan

Tuesday 6am
30min cardio and core

Wednesday 6.30am
60min full-body strength training

Thursday 6am
30min cardio and core

Friday 6.30am
30min Pvolve’s progressive weight training plan

Saturday 8am
Recovery day, 30min foam roller stretching

Sunday 10am
Recovery day, 60min walk

Dani Coleman’s top three workout tips

1. Find an exercise you enjoy

The best way to stay consistent is to find an exercise you enjoy, says Coleman.

“Life is hard enough without our workouts feeling like another chore on the to-do list,” she says. “When movement brings joy, it becomes something you want to show up for rather than something you feel forced to do.

“Enjoyment creates consistency, and consistency is what actually leads to long-term results—both physically and mentally. When you feel supported, connected, and excited about how you move your body, exercise becomes a sustainable part of your life rather than a temporary phase.”

2. Recruit a workout buddy

“Another way I stay motivated is by recruiting a workout buddy. It makes early alarms, tired days and jam-packed schedules much more manageable.”

Coleman says training with a friend not only makes it more enjoyable, it also means she’s less likely to cancel at the last minute.

“When you’re showing up for someone else, the odds are always higher that you’ll show up—at least I think so!”

3. Think of exercise as a privilege rather than a punishment

“Movement is a non-negotiable for me,” says Coleman. “Growing up as a professional dancer, it has always been deeply integrated into my daily life.

“More than anything aesthetic, movement keeps me grounded, brings me joy, and allows me to better support the community around me.”

Welcome to Workout Diaries, a series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

Emmanuel Ovola is an expert running coach, physiotherapist, the founder of London Select running community and a Technogym ambassador.

“I’m a passionate advocate of sport, exercise and activity. I think it’s so powerful—it changes people’s lives,” he tells Fit&Well.

Since a promising career in professional soccer was cut short by an ankle fracture, his interest has turned to injury prevention, rehab and helping others be as active as possible.

“I worked as a physiotherapist in the NHS for 10 years, working in acute medicine and orthopedics, before moving into the private sector,” says Ovola.

Along the way he earned a degree in sports therapy and a master’s in physiotherapy, all while moonlighting as an expert running coach.

“This led me to become a Nike running coach and a Technogym ambassador,” he says. “I want to always improve people’s access to sport and enable people to be the best version of themselves.”

At the time of our interview in mid-November, Ovola was deep in a training block, including punishing Norwegian 4x4 interval drills, aiming to shave almost a minute off his 5K PR.

“I love running 5K—it’s short and sweet and the pain is just about bearable,” he says, adding that his previous best is an astonishing 16min 40sec.

“That was a while ago. I’m actually building up to try and break 16 minutes in the next few weeks and months.’

At the same time, he’s built London Select into a community of over 700 runners, working together to “build speed and boost confidence.”

“We have a group of people who are running 15-minute 5Ks, which is super fast. We’re trying to give people the tools and understanding to develop their speed.’

Here, the running coach provides a snapshot of his typical training week, reflecting the even split of strength training, track work and long runs that he says should form the bedrock of any running routine.

Emmanuel Ovola's weekly workout routine

Monday 12pm
Rest or light recovery run.

Tuesday
8am: 30min strength workout
2pm: 60min run—Norwegian 4x4 intervals

“I coach a track session on Tuesday nights with my London Select community, but in the day I'll usually do some sort of intervals,” says Ovola.

“At the moment I'm doing the Norwegian 4x4 method—four minutes of fast intervals four times, with three minutes of rest between each. I”m trying to do that three times a week for 12 weeks, which the research shows is really effective for increasing VO2 max.

Wednesday 12pm
60min long run

Thursday 8am
60min run—Norwegian 4x4 intervals

Friday 8am
30min strength workout

Saturday 9am
60min run—Norwegian 4x4 intervals or hill repeats

Sunday 10am
1-2hr long run at a conversational pace

“On Sundays, I'll do a long run to build my aerobic base,” says Ovola. “That might be anywhere from 18 to 22km, so one to two hours. I try to keep it nice and gentle, to enjoy it, to even have a few stops if necessary. Time on feet is the focus, and to enjoy getting out there with no pressure.

“One of my favorite places to run is the Seven Sisters hills. The expanse of space, leaving London, getting out of the city, it’s a really invigorating feeling and really good for my mental health.”

Emmanuel Ovola’s tips for building a workout routine

Allow flexibility in your routine

You don’t always need to think of your training routine as a seven-day series, says Ovola, which means you should be able to adapt it around life events.

“You could extend [your plan] to 10 or 12 days, depending on what’s going on in your life,” he explains.

“The key is to be able to auto-regulate your training. Understand that some days you’re not going to be feeling the best, but doing something is always better than nothing.”

Keep your hard days hard

“I like to keep my hard days hard,” says Ovola, pointing to the example of the Norwegian intervals and strength work he performs on Tuesdays, Thursdays and Saturdays.

Structured wisely, ensuring he never pushes himself to breaking point, it means his body can work hard when required, and recover fully on lighter rest days.

“If I feel like I need to, I will always have a rest day to avoid burnout.”

Give yourself time to adapt

When undertaking a new training plan, Ovola prefers to start easy, and finish fast, just like he would a race.

“If in a 12-week training block, I tend to be a bit more conservative in the first four to six weeks,” he says.

“From weeks six to 12, that’s where I will train more fatigued—when I’m more sore—to develop overload and ensure I’m progressing,” he says.

“I find people go too aggressive initially and then have aches, pains, injuries. As a physio, I’m always trying to encourage specificity and progression.

“[The workouts] have to be specific to what you’re training towards and really progressive, rather than too aggressive, so you don’t struggle to finish [the plan].”

Welcome to Workout Diaries, a series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

Monty Simmons is a personal trainer based in London.

With more than 13 years of experience and 15,000 personal training hours, he knows a thing or two about developing an exercise routine that works.

Despite this, he admits that he fell out of the habit of exercising recently. “I’ve got so many competing priorities,” Simmons tells Fit&Well. “Working out got pushed off the scale, which is strange because I’m a personal trainer, so it shouldn’t be like that. But when you get older you get busier and I wasn’t going to the gym because it was taking a whole hour after my day.”

The trainer quickly noticed the impact skipping the gym was having on him. “My back started hurting and I didn’t feel great,” he says.

Simmons decided the solution was prioritising shorter workouts and he now mostly completes 30-minute workouts. “That felt like the minimum time [I needed to spend in the gym] but also realistic,” he says.

Although he sometimes spends longer in the gym, his routine is more manageable without the pressure to spend an hour or more working out every session. That means it’s easier than ever for him to be consistent. Here’s what a week of workouts looks like for Simmons.

Monty Simmon’s weekly workout routine

Monday 5pm
45-minute upper-body gym-based workout.

Tuesday 12pm
45-minute lower-body gym-based workout.

Wednesday 1pm
30-minute cardio workout.

Thursday 12pm
30-minute upper-body gym-based workout.

Friday 3pm
30-minute core workout.

Saturday 10.30am
Short walk.

Sunday 2pm
Resting and stretching.

Monty Simmon’s tips for developing an exercise routine

Choose a time-efficient workout structure

Because Simmons often only works out for 30 minutes, making sure he gets the most out of these workouts is key. He uses supersets, which involve doing two exercises back-to-back with no rest in between.

“The secret to supersets is you typically don’t want to do two exercises that work the same muscle group in the same way, back to back,” he explains. “Ideally, you want to pair opposite muscle groups, like chest and back, or maybe you’re pushing overhead and then you’re pulling down.”

This means that you need to rest less, because one muscle group is resting while the other one is working.

Be mindful of how you feel when you don't exercise

To stay motivated, Simmons tries to maintain an awareness of how he feels when he does exercises, versus how he feels when he doesn’t.

“I don’t exercise for a couple of days, that’s okay, but by the time it gets to the third day of not exercising, I can feel that,” he says. “My head’s a bit more foggy, I’m a bit more irritable and my back feels stiff.”

“That’s the critical moment,” he continues. “If you catch it, then you continue where you were. If you ignore it, every day after that becomes harder and harder to start again.”

Pick your favourite exercises and commit to them

Rather than setting yourself specific guidelines around what you’re going to do each session, Simmons suggests picking between 10 to 20 exercises that you want to do every week.

“I track which exercises I do throughout the week, and then I make sure that across those exercises I’m hitting every muscle group,” he explains.

This means he has some flexibility with his training, and he can choose certain exercises that suit him that day.

It’s also a different way of looking at your exercise goals. This might help you commit to multiple workouts in a week, as they’re all part of a bigger goal to complete 10 exercises, instead of ticking one workout off and then having to motivate yourself for the next one.

Welcome to Workout Diaries, a series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

As a women's health coach and menopause specialist, Kate Rowe-Ham knows that regular, varied exercise is important to aging well.

But as a busy mom of three running her own business, she also knows that time is a luxury.

That's why she anchors her morning with 30-45 minute sessions of strength training, cardio or mobility work.

“My workouts are designed to help me feel energized, not exhausted,” she says. “I want to walk away feeling strong, not punished.”

She tries to train five times a week, prioritizing movement that will help future-proof her body.

Below, she shares her weekly workout diary and her top tips for creating a sustainable exercise routine.

Kate’s weekly workout routine

Monday 6am
Upper-body workout

Tuesday 6am
HIIT

Wednesday 6am
Lower-body workout

Thursday 6am
Full-body workout

Friday 6am
Stretch

Saturday 10am
Core and upper-body workout

Sunday
Long walk/ rest day

Kate Rowe-Ham's top workout tips

1. Start small and prioritize consistency

Rather than setting yourself up for failure with unrealistic goals, focus on achievable targets and make sustainable changes.

“Start small, stay consistent, and build from there," says Rowe-Ham.

Try adding movement to your day with regular walks or aim for a few 15-minute workouts a week.

“Don’t overcomplicate it—your body craves movement, not perfection,” says the trainer.

2. Focus on how exercise makes you feel

Having unrealistic workout goals won't help you stick to your exercise plan, but forming daily habits that improve your mood and energy levels will.

“When you link movement to your energy, mood and long-term health, it becomes less about willpower and more about self-respect,” says Rowe-Ham.

“Focus on strength, balance and feeling good, and let that be your why.”

3. Don't despair if you go off track

While it's good to be consistent, it's also important to let yourself off the hook if you slip up and adapt plans as needed.

“Life happens! I’ve learned not to beat myself up when things don’t go as planned,” says Rowe-Ham.

“The key is to have a flexible mindset: if I can’t get a full session in, I’ll go for a walk, stretch or do a 15-minute mini workout at home.”

4. Pick the right time

Rowe-Ham says she's a morning person, so she likes to exercise first thing, as it sets a positive tone for her day.

However, that doesn't mean you have to stick to this routine.

“I always tell women to work with their bodies, not against them.

“If mornings feel overwhelming, choose a time that suits your rhythm and lifestyle. The best time to work out is the time you’ll actually do it.”

Welcome to Workout Diaries, a series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

James Shaw is a Pilates instructor and the founder of a classical Pilates studio in the UK.

Although Shaw spends a lot of time teaching and practicing Pilates, he still maintains a varied exercise routine.

“Pilates is always my staple and then I have a strength gym program, and I run,” he tells Fit&Well.

His motivation for working out has changed significantly over the years. Whereas once he was driven to exercise for aesthetics, now, moving his body is all about looking after himself and his mental health.

“I do it because it gives me more mental clarity. It helps to keep my mental health in check,” says Shaw.

As a morning person, the Pilates instructor prefers to work out earlier in the day.

“It's time I give to myself before I give to anybody else,” Shaw says, adding, “If I do my workout in the morning, it sets me up for a stronger day. I'm more motivated and more energized.”

James Shaw's weekly workout routine

Monday 2pm
One hour classical Pilates practice, featuring the reformer, Pilates chair and tower

Tuesday 6am
One hour leg-focused gym workout

Wednesday 10am
One hour reformer Pilates workout

Thursday 6am
One hour gym-based upper-body workout

Thursday 3pm
One hour mat Pilates workout

Friday 4pm
Recovery day, with a sauna session

Saturday 7.30am
Sea swim

Sunday 6am
12 kilometer run

James Shaw's top three workout tips

1. Redefine your idea of consistency

“Everyone thinks they have to work out five days in a row to be consistent,” Shaw says. “But consistency is exercising on Monday, then the following Monday and the following Monday.”

The best way to build consistency is to start small and avoid overexertion.

“Start with one thing you enjoy and just try and make that consistent,” says Shaw. “Rather than changing everything and trying to go to the gym five days a week, aim for twice a week.”

2. Be kind to yourself

Shaw explains that many people, his past self included, talk negatively to themselves when they’re new to fitness, criticizing themselves for not looking a certain way or lifting heavy enough.

Unsurprisingly, this doesn’t lead to a healthy, sustainable relationship with exercise, so try to keep that critical voice in check.

“You have to remind yourself you would never speak to your friend the way you're speaking to yourself,” says Shaw.

3. Think about how working out benefits other areas of your life

Moving your body doesn't just have to be about getting strong, fit or changing the way you look.

Thinking about how working out can benefit other things is a great way to find purpose, says Shaw.

“What other things do you enjoy doing? And how can you stack your fitness onto that thing?” says Shaw.

Shaw encourages his Pilates clients to think about how the practice can benefit other sports they do, such as cycling, swimming and running, rather than just seeing it as a workout in and of itself.

Welcome to Workout Diaries, a series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

Hannah Eden is a master trainer at iFit and she's also a seriously impressive athlete, with CrossFit competitions, HYROX events and an Ironman race under her belt.

Although Eden is always training for her next challenge, working out is about more than just reaching specific goals for the trainer.

“I'm a huge believer in using fitness as a tool to deal with life and the things that it throws your way,” she tells Fit&Well.

“I'm always working in a very high-stress environment, and I manage the stress so much better once I've got my workout in.”

She explains that exercise not only helps her handle work-related stress, but also the pressures of life and motherhood.

“There's a lot of emotion, there's a lot of stress, and you need to operate with a lot of patience and understanding. If I didn't work out, I think I would be far less patient.”

The athlete says she generally likes to do exercises that help her move better day-to-day and get the most out of her active outdoor hobbies, like hiking.

Here’s what her usual routine looks like.

Hannah Eden's weekly workout routine

Monday 9.30am
Metabolic conditioning workout
AMRAP workout, which means as many rounds of possible of timed rowing machine sessions, barbell cleans and treadmill runs

Tuesday 9.30am
Interval running session
800 metres of sprints, followed by 400 metres of jogging, five times.

Wednesday 9.30am
Strength and conditioning workout
Various moves including back squats, pull-ups and running

Thursday 9.30am
25-minute metabolic conditioning workout
AMRAP workout featuring box step-overs, deadlifts and the ski erg machine

Friday 9.30am
Long run at an easy pace

Saturday
Active recovery

Sunday
Rest

Hannah Eden's workout tips

1. Find something fun

Eden thinks of her workout routine like a game.

“It's not just doing one thing for an hour straight, not boring—it's very exciting and intense, which keeps me engaged,” she says.

If you're new to exercise, Eden says you might need to experiment before you hit on something you really love.

“Be open to trying new things, because you may love it, and don't stop exploring until you find something that fits your preference and your interests.”

2. Get your workout out of the way

“I have to try and fit [my workout] into a window in the morning, which is at 9:30am,” Eden says.

“I'm happy and willing to do those late-night sessions, but I really don't enjoy them as much.

“I feel a lot more alert in the morning if I get it done, and then there's nothing that can come up in the day that could be an excuse as to why I'm not going to do it.”

3. Develop discipline, not motivation

If you want to get fitter, Eden says it’s important you don’t rely on motivation alone.

“I've been doing this for almost 20 years, and to expect motivation to show up every day is just asking for the impossible,” she says.

“Motivation shows up maybe two to three times out of 10. But I think, first of all, it's about discipline.”

Welcome to Workout Diaries, a series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

Pippa Sealey is a personal trainer based in the UK, whose typical weekly workout combines strength training and running

She likes to focus on exercise that improves how her body feels and moves in everyday life.

“My priorities when it comes to working out are feeling strong and athletic,” she says. “I want to feel strong as I get older and make sure I stay injury-free.”

Sealey trains clients all day long, so fitting in her workouts can be a struggle. That's why she's developed a practical, time-efficient approach to her training schedule.

“I want my workouts to complement my busy schedule and help me feel energized,” she says.Sealey generally works out three to five times a week, doing three strength sessions and two cardio sessions.

She says she prefers to exercise in the afternoon for an energy boost. Here’s what a typical week looks like for her.

Pippa Sealey's weekly workout routine

Monday 3pm
One hour full-body strength workout

Tuesday 2pm
45-minute intervals on an exercise bike

Wednesday 11am
One hour full-body strength workout

Thursday 2pm
One hour full-body strength workout

Friday 3pm
45-minute run

Saturday 6pm
One hour of contrast therapy, moving between a sauna and an ice bath.

Pippa Sealey's five top tips for developing an effective exercise routine

1. Discipline is more important than motivation

“I am quite strict with my schedule because I know how good it makes me feel,” Sealey says.

“I think it's good to be strict with the time you set aside for yourself,” she continues. “I'm a better person when I'm locked into my workout routine when it comes to my mental health.”

2. Be flexible with your workouts

Although Sealey is disciplined at setting aside time to work out, she says the length of her exercise sessions and the mode of movement change.

“My workouts are around one hour long, but sometimes when I'm busy, I'll drop this down to 45 minutes, which is plenty to get a good workout in,” she says.

“You don't always need an hour—if all you've got is 30 minutes, that's enough,” she adds.

3. Discover your “why”

“I think you find workout motivation by finding what your ‘why’ is—that will naturally make you feel like doing it,” Sealey says.

“Find a goal that excites you—what do you genuinely want to be able to do? Is it a certain exercise? Is it something outside of the gym? If you have that drive, it's so much easier to find motivation.”

4. Don't just focus on the long-term

Having a long-term goal like weight loss or muscle growth can keep you focused, but it’s the short-term goals that keep you motivated day to day.

“Start small and feel accomplished,” says Sealey. “Then, once you've done that, gradually increase [your goals] if you feel good.”

Smaller short-term goals include things like ticking off three workouts in a week, increasing your step count or doing a five-minute flexibility routine on your lunch break.

“Make sure it's realistic and achievable depending on your lifestyle, job and situation,” Sealey adds.

5. Get an accountability buddy

One thing that can instantly elevate a workout and your mood is exercising with a friend.

“Have someone that can hold you accountable: a personal trainer, or a friend you can exercise with. It makes it more enjoyable, social and it keeps you accountable,” says Sealey.

Welcome to Workout Diaries, a series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

Annabel Luke is a Pilates instructor based in London, and the founder of online studio Pilates By Bel.

Luke specializes in mat Pilates and this is the focus of her home-based workout routine.

But this hasn't always been the case and the way she works out has changed significantly since becoming a mother.

“My priorities have shifted hugely since having kids. It’s no longer about chasing intensity or aesthetics. My priority now is feeling strong, energised and clear-headed so I can show up for my family as my best self,” she tells Fit&Well.

“I focus on consistency with movement that keeps me strong, mobile and pain-free, so I can keep up with my high-energy toddlers,” Luke adds.

The Pilates instructor also explains that movement is crucial for her mental health.

“Regular movement anchors me in my routine and gives me some non-negotiable me-time, which can be hard to come by in a busy household.”

Here's what a typical week of movement looks like for her.

Annabel Luke's weekly workout routine

Monday 6.30am
40-minute full-body mat Pilates workout

Tuesday 9am
Filming three Pilates classes for her online platform

Wednesday 1pm
Rest day with 30-minute ice bath and sauna session

Thursday 6.30am
30-minute strength-focused, full-body Pilates workout

Friday 1pm
20-minute mat Pilates routine

Saturday 8am
40-minute family run

Sunday 7pm
Rest and 30 minutes of stretching

Annabel Luke's tips for building a workout routine

1 Find discipline, not motivation

Luke says staying disciplined with your routine is key, because motivation comes and goes.

“I don’t rely on motivation because it’s not always there,” Luke says. “Instead I focus on discipline to show up consistently.”

2 Aim for consistency over volume

Rather than scheduling in three one hour workouts a week, try small amounts of regular movement.

“Every bit counts, and it’s that consistency that really makes a difference in how I feel, look and function day to day [...] even if it’s just five minutes on the mat to maintain momentum.”

3 Discover exercise you find joyful

“Find something you love, that feels like a joy and not a chore, and that genuinely helps you feel your best,” Luke advises.

“When you enjoy your movement, consistency becomes effortless and it’s much easier to stick with it long-term. The results will speak for themselves!”

Carrie Minter Ebers is a Pilates instructor based in Dallas. Although Pilates is a key part of her training, she says she makes time for other types of movement in her weekly routine too.

“I love working out, not just for physical health, but for mental health—it's helped me so much with anxiety and depression,” she tells Fit&Well.

The instructor explains that she tries to do something active every day, even if it’s just a simple dog walk or playing with her friends' kids.

Minter Ebers is also the founder of Carrie's Pilates, which has five locations across the US and Canada. Her classes incorporate a piece of apparatus called the transformer, which is similar to the Pilates reformer, but bigger and designed to focus on strength training.

Here’s what a week of workouts looks like for her.

Carrie Minter Eber's weekly workout routine

Monday 12pm
Full-body Pilates transformer workout

Tuesday 10am
30 minutes of fast walking on a treadmill and 30 minutes of dumbbell exercises with dad

Wednesday 12pm
Dog walk

Thursday 12pm
Teaching and participating in three Pilates classes

Friday 9am
45-minute full-body mat Pilates class

Weekend
Rest!

Carrie Minter Eber's three tips for developing an exercise routine

1. Give yourself grace

“If there's one day where I'm really not feeling [working out], I might let myself have that day off because to do something active seven days a week, or even five days a week, is a lot,” Minter Ebers says.

“I'll give myself some grace and I won't be too hard on myself.”

2. Get organised

Minter Ebers likes to write down her goals, which helps her stay committed.

“If I set my goals for the week in my notebook and plan my workouts in advance [...] I'm way more likely to stick to it,” she explains.

3. Start with walking

If you're not currently exercising, you don't need to start with a complicated gym-based workout.

“Definitely just start walking. If you're able to, get outside and start walking,” the Pilates instructor recommends. “That's what I did with my dad – started walking.”

Once the instructor had gotten her dad into a regular walking routine, she was able to convince him to join her in the gym, so walking can be a great first step to doing other workouts, too.

Welcome to Workout Diaries, a series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

Ed Gemdjian has been in the fitness industry for 20 years and his training style has changed significantly over that time.

“Since I turned 40, my goal has just been to be healthy enough and move well enough to jump into anything that seems like fun,” says Gemdjian.

He’s currently the general manager at The Gym Venice, which specializes in training people over 40, but his personal workout regimen is all about sustainable movement.

“I guess you could call it functional training, but functional for life, like just being able to jump in whatever seems like a good time,” he tells Fit&Well.

“I literally learned to play squash about a year ago and just jumped into a lesson, had a great time, and then did a tournament the next week and had a fun time doing it.”

Adopting this approach means that he can also keep up with his kid and teach regular jiujitsu classes—here’s what a week of training looks like for him.

Ed Gemdjian's weekly workout routine

Monday
Rest day
Focus: Recovery and stretching

Tuesday 10am
Strength training
Focus: Controlled eccentric and dynamic concentric movements (pairing slow, controlled lowering movements with fast, explosive lifting movements)

Tuesday 5pm
Coaching a jiujitsu class

Wednesday
Rest day
Focus: Recovery and mobility exercises

Thursday 10am
45-minute strength training session
Focus: functional free weights workout

Thursday 5pm
75-minute jiujitsu class

Friday 10am
30-minute strength workout
Focus: Accessory exercises, focusing on smaller muscles and muscle groups

Saturday 12pm
MMA class and sparring

Sunday 10am
Teaching a jiujitsu class

Five tips on how to build a sustainable exercise routine as you age

1. Take extra recovery days

You might notice that Gemdjian often incorporates two workouts into one day—this isn't a coincidence.

“Since I've gotten older, my body needs a little bit more time to recover,” he explains.

“Instead of doing one workout each day, my body actually tends to respond better by giving myself some extra days off, and occasionally doing two workouts in a day.”

2. Focus on controlled movements when strength training

Gemdjian says that focusing on the tempo of your movements is especially important if you’re strength training over 40.

He explains that slowing down the eccentric phase of a movement—which is typically the lowering phase, such as when you lower the weight during a deadlift—can help activate stabilizer muscles around your joints.

Keeping these muscles strong and stable helps your joints stay healthy and lowers your risk of injuries.

Moving quickly during the eccentric phase of movement—typically the lifting phase of an exercise, such as when you pick up the weight during a deadlift—can help you get better at recruiting muscles at speed.

"Practicing being able to pick a weight up off the ground quickly and then being able to control it back down can be really helpful with sports, but also just for everyday life and doing unpredictable things,” says Gemdjian.

“If you have a dog at home, if you have a child at home, if you have anything that's going to move in an unpredictable way, this is a good way to manage that risk.”

3. Incorporate an optional session

Gemdjian's Friday workout is optional, depending on his energy levels.

“If I feel overworked or if I need an extra recovery day, I'll just drop that session,” he explains.

The first two workouts in his week focus on large muscles and multi-joint moves, which he says are more important for his health.

The Friday strength workout features accessory moves, which focus on smaller muscles.

“This can certainly be helpful [...] because it works those smaller joints that need a little bit more work and stability. But if I were to miss a workout, that would be the one, because each one of those muscles gets some work in the other two sessions,” the trainer explains.

4. Try a personal trainer

“I am one of those people that absolutely needs someone to help me with motivation, help me with expertise, help me with consistency and accountability,” says Gemdjian.

If this sounds familiar, you might want to invest in a personal trainer—even one session could be beneficial.

“That'll give you the comfort and the confidence to exercise on your own, but also some education, in case you need to learn how to perform exercises correctly,” the trainer adds.

5. Set a goal that isn't about changing your appearance

Gemdjian says that he’s found it helpful to have a goal that’s not focused on aesthetics.

“We all want to burn a little fat, we all want to gain a little muscle, and that's fine, but I find that those things happen anyway, when you have a bigger goal.”

This might be signing up to a race, lifting a certain weight or being able to perform a difficult exercise.

Welcome to Workout Diaries, a series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

Tara Riley is a barre and Pilates instructor and a former competitive gymnast.

Her current workout routine combines a variety of styles—Pilates and barre, of course, but also strength training and dance.

She tells Fit&Well that this mix of styles helps her stay strong and mobile.

“I'm going to be 50 in April, and I just want to be able to keep moving and keep doing the things that I want to do with ease, without pain, and feel good in my body,” she says.

The instructor was diagnosed with rheumatoid arthritis when she was 28, which had a big impact on her motivation for working out.

“It really made me look at, how am I fueling my body? How am I supporting my body to maintain strength, not just in my muscles, but in my bones as well?” she says.

“I'm so far past working out to look a certain way,” Riley adds.

“Everyone likes to feel good in their jeans. Everyone likes to look good. I don't think there's anything wrong with that, but it's not my aim—it's not my focus anymore.”

You can find out more about training with Tara at her website—and read about her workout routine below.

Tara Riley's weekly workout routine

Monday 6.30pm
45-minute dance workout
Focus: cardio fitness

Tuesday 12pm
30-minute barre flow
Focus: mobility

Wednesday 6:30pm
30-minute workout with dumbbells
Focus: functional strength

Thursday
Rest day with 10 to 15 minutes of active stretching.

Friday 9am
One-hour mat Pilates workout
Focus: upper-body and core

Saturday 10am
45-minute barre workout
Focus: full body

Sunday 10am
45-minute Pilates workout
Focus: full body

Tara Riley's three tips for developing a sustainable exercise routine

1. Be flexible with your schedule

A lot of trainers will advise you to stick to a consistent schedule, but Riley says this isn't always helpful.

“I try to listen to how I'm feeling, and sometimes I feel more tired in the morning and I decide I'm not going to push really hard. Other times, I feel really energetic and ready to do something more challenging in the morning,” she explains.

2. Think about short-term benefits

Don't just focus on the long-term goals of exercise. Think about what you can get out of movement in the moment, too.

“I'm not a moody person, but [exercise] uplifts you, and it makes you feel positive, and it makes you feel better about your body,” Riley says.

The instructor explains that daily movement is a non-negotiable for her.

“If I don't move, then my joints aren't very happy,” she explains.

3. Ditch the fitness watch

“I don't even wear a watch. I don't track anything, just because I know how I feel,” Riley says, explaining that it's best to trust your intuition when you're planning your exercise routine.

“You know how you feel if you've had a really tough workout where you feel like you've pushed yourself and then you need to do something gentle. Both of those things are valid.”

Welcome to Workout Diaries, a series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

Joslyn Thompson Rule is a Peloton trainer, which means exercising is part of her job.

She's always been a runner and loves strength training, but as she's gotten older, she's found that her workout routine has changed.

“Because of the demands of my job, obviously, I have to be physically fit,” she tells Fit&Well. “But I'm 47 now and I almost do more recovery than I do training,”

Thompson Rule likes to focus on exercises that are going to make day-to-day movement easier and future-proof her body.

When we spoke, she had also been training for the Chicago Marathon, which took place on October 12, so she had been incorporating more running into her routine.

Here's what a recent week of training looked like for the expert trainer.

Joslyn Thompson-Rule's weekly workout routine

Monday 12pm
45-minute gym workout
Focus: Full-body strength with barbell squats, bench press and accessory moves.

Tuesday 12pm
30-minute run
Focus: Intervals: five 800 metre interval sprints with walking breaks.

Wednesday 12pm
45-minute gym workout
Focus: Full-body strength with barbell squats, deadlifts and pull-ups.

Thursday 8am
35-minute run
Focus: Easy pace while catching up with a friend.

Friday mid-afternoon
20-30 minute recovery session
Focus: Stretching and mobility exercises.

Saturday 11am
30-minute Peloton Tread workout
Focus: Intervals

Sunday
Rest day

Four tips for developing an effective exercise routine

1. Plan easy sessions

“I always like to do at least a session or two where I think: we're just going to move,” Thompson-Rule says.

She explains that one of her workouts this week was a slow-paced run catching up with a friend.

“We got to catch up, we got to move our bodies and it wasn't a particularly strenuous workout. It was just a nice plod along the park.”

2. Prioritize mobility

As well as the workouts listed above, Thompson Rule stretches daily.

“Every night myself and my eldest son do 15 to 20 minutes of mobility together at night time,” she explains.

“It's our time together. But when I'm doing that [routine], everything feels better when I'm running on the Tread at work. Or when I'm moving through my strength training.”

3. Give yourself grace and be flexible

Many trainers promote discipline in their training, but Thompson Rule says the opposite approach has helped her develop a good relationship with exercise.

“I'm pretty good at giving myself grace when I need it,” she says.

“I will plan my training with the week ahead in mind and my weeks can change. If I don't work out, if my day changes, it's no big deal,” she says.

The trainer explains that this flexible approach can actually help you stay consistent in the long term.

“I'd rather be consistent over a larger breadth of time than [small] amounts of time,” she adds.

4. Start small

If you don't have an exercise routine at the moment, Thompson Rule recommends starting small—like, really small.

“You could literally start and take a one-minute walk around the block,” she recommends.

“The process of getting yourself up and out and walking or stretching or whatever, gets you into that [exercise] habit,” she says.

“I think that we've made fitness and movement really complex, and actually, it's accessible. You can start exactly where you're at and you're exactly where you need to be.”

Welcome to Workout Diaries, a new series where we ask expert trainers to talk us through what a week in exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

After years of training as a professional bodybuilder, Roxanne Russell isn’t focused on exercising for aesthetics anymore.

Now she’s focused on one simple goal: to have fun.

“My goal at the moment is just to enjoy my workouts,” she tells Fit&Well.

The personal trainer has racked up over 200,000 subscribers on YouTube, where she shares upbeat strength workouts that feature a mix of dumbbell, kettlebell and bodyweight moves.

I asked her what a week of training looks like for her—here’s what she shared.

Roxanne Russell's weekly workout routine

Monday 9.30am
60-minute strength workout
Focus: Lower-body

Tuesday 9.30am
60-minute kettlebell workout
Focus: Upper-body functional strength

Wednesday 9.30am
45-minute Pilates and mobility workout
Focus: Full-body

Thursday 9.30am
60-minute kettlebell workout
Focus: Lower-body

Friday, 9.30am
60-minute dumbbell workout
Focus: Upper body
30-minute run
Focus: Cardio

Saturday, 9.30am
60-minute workout
Focus: Full-body, either metcon or Hyrox-inspired

Sunday
Rest and 15-minute stretch

Roxanne Russell's tips for developing an effective workout routine

Russell has developed a weekly workout routine that she loves. Here’s what helps her enjoy her exercise and stay inconsistent.

1. Try different types of movement

According to Russell, mixing up her workouts keeps her engaged and motivated.

“I like to have a good amount of variety—a bit of strength training, cardio, some core and Pilates,” she says.

2. Prioritize mobility

Nothing gets in the way of a consistent workout routine like an injury. This is why Russell takes mobility and stretching seriously.

“I do mobility before every workout. My warm-up is always 10 to 15 minutes, which sounds excessive, but as you get older, you get injuries more often,” she says.

3. Stick to the plan

Russell says the easiest way to stay consistent is by having a thorough plan.

“Plan ahead,” she advises. “Make sure that you know exactly what you're going to do when you get [to the gym].”

She says you can also make morning workouts feel easier by packing your bag the night before.

4. Rinse and repeat

Russell likes to repeat the same sets of exercises and routines for several weeks.

“I'm on auto-pilot—I just know I've got to get my workouts done,” Russell says.

“Motivation isn't always there, but exercising is just a thing I always do and if I don't, it feels weird. I always know I feel better after and I never regret a workout.”

5. Don't overcomplicate things

Russell generally trains at the gym and spends most of her time in the free weights section.

“90% of my workouts are with dumbbells or kettlebells,” she says.

Focusing on specific training tools allows her to hone her technique, track her progress and stay consistent.

Welcome to Workout Diaries, a new series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

Georgia Weibel is a Pilates instructor based in Brighton, UK.

She recently launched a new workout app called Sync With Georgia, which helps women align their training with their menstrual cycle—something she practices herself.

"I started training with my cycle after being diagnosed with PCOS back in 2022," Weibel tells Fit&Well. "That was when I realized how much our hormones shape our energy, recovery and results."

There's not enough research around cycle syncing to show that it can impact your gym performance, but the approach might help you tune into your energy levels. Weibel says she's certainly noticed the benefits of training this way.

"It’s about working with your rhythm, not against it, and giving your body support in every stage," she adds.

There are four phases of the menstrual cycle: the menstrual, follicular, ovulation, and luteal.

Weibel adjusts her workouts each week depending on which phase of her cycle she's in.

Below, she's shared what a week of training looks like during her follicular phase.

"During the follicular phase, oestrogen levels begin to rise, which means your energy, mood, and motivation start climbing too," she says.

"This is when I love leaning into fun, more expansive workouts. It is the perfect time to push a little further and build momentum."

Georgia Weibel's weekly workout routine

Monday 8.30am
15-minute mat Pilates workout
Focus: Lower body

Tuesday 11am
One-hour walk
Focus: Active recovery

Wednesday 1pm
25-minute mat Pilates workout
Focus: Upper body

Thursday 10am
20-minute mat Pilates workout with dumbbells
Focus: Full-body strength

Friday 11am
90-minute walk
Focus: Active recovery

Saturday 1pm
45-minute mat Pilates workout
Focus: Full-body

Sunday
Rest

Weibel's three top tips for anyone new to exercise

1. Find your motivation

If you can find your reason for working out, it can motivate you to keep going when energy levels are low.

"My biggest priority is my mental health. That is my motivation," Weibel says.

"The physical benefits are amazing, of course, but for me it is about honouring my body, carving out that dedicated time for myself, and showing up with self respect."

Whenever she's not feeling up to a workout, she reminds herself that she will feel better after doing it.

"You never feel worse after a workout, you always feel better: lighter, calmer, stronger. Focusing on that post-class energy is what gets me on the mat even when I’m not motivated," says Weibel.

2. Listen to your body

Weibel aims to exercise four or five times a week and adapts her workouts to how she's feeling.

"My whole ethos is about listening to my body and understanding what it needs. Some days when I feel low in energy or sluggish, I know a gentle 10 to 15 minute beginner Pilates flow will do so much for my mental health," she says.

She also tweaks her workout plans to line up with her cycle.

"In the middle of my cycle my body craves strength work, higher intensity and more dynamic classes. At the start and end of my cycle I shift into slower Pilates, breathwork and rituals that feel restorative but still supportive."

3. Start small

A common mistake beginners make when they start exercising is simply doing too much. This can lead to people feeling discouraged and even getting injured.

"Start small and make it realistic," Weibel advises, if you're making new workout plans.

"Do not overwhelm yourself with big promises. Try one new workout this week, see how it feels, and build from there. Small, consistent changes always lead to long-term results."

Welcome to Workout Diaries, a new series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine

You might think that someone who owns a Pilates studio would dedicate all their time to Pilates workouts, but that’s definitely not the case for Rachel Lennon.

Instead, the instructor balances her weekly routine to include a mix of Pilates, cardio, and strength training.

“I think strength training should be a core part of most people's routines," she tells Fit&Well. “It's super beneficial, especially as we get older, to be lifting weights.”

Lennon qualified as a trainer over a decade ago, before discovering Pilates a few years later.

Impressed with its ability to improve mobility, core strength, and mental health, she decided to train as a Pilates instructor, but she never stopped lifting weights.

“You can really use what you've learned in Pilates and apply that to weight training. They complement each other really well,” she says.

Below, she's shared what a typical week of workouts looks like for her.

Keep in mind that this is the diary of a full-time trainer—if you’re new to working out, your exercise routine might look very different!

Rachel Lennon's weekly workout routine

Monday 6am
60-minute strength session
Focus: Lower body, with barbell squats and single-leg dumbbell exercises

Tuesday
Rest day with a long walk

Wednesday 6am
45-minute Pilates routine
Focus: Full-body

Thursday 6pm
5-kilometre run
Focus: Cardio

Friday 6am
30-minute CrossFit workout
Breakdown: 20 minutes of weightlifting, followed by a 10-minute high-intensity dumbbell workout

Saturday, 9am
45-minute Pilates workout
Focus: Glutes and core

Sunday
Rest day with a walk

Rachel Lennon Q&A

What are your priorities when it comes to working out?

“My goals in the past were a lot more aesthetics-focused. But now, I try to take the pressure off and do things that I enjoy,” Lennon says.

“Building strength is a good goal to have because it is completely away from the aesthetic side,” she adds.

“It's about challenging yourself and seeing if you can up your weights every week, and so that's why I like to do it.”

What type of workouts do you do?

“I enjoy going to group sessions,” Lennon says, explaining that she enjoys working out with others as it adds a sense of accountability.

“I do Pilates either at home or in the studio when I teach. The priority for me is my strength workouts, so lifting weights, and then doing Pilates for my mental health, mobility and core strength. I also like to do running or cardio once per week.”

How often do you aim to work out each week?

“I try to stick with around five days of exercise and then two days rest,” Lennon says.

“But obviously it is my job, so I do have more time to exercise.”

Do you usually hit this target?

“I've found a routine that really works for me so I do [hit my target] most weeks,” Lennon says.

However, she adds that she's not rigid with her routine. Occasionally, she will drop a session or reschedule, prioritizing rest if needed.

How long are your workouts?

“They are all between 30 minutes and an hour,” Lennon says.

She typically spends between 45 and 60 minutes on strength training and Pilates, but sticks to 30 minutes for CrossFit and cardio.

What time of day do you workout?

“Most days, it's the morning and I usually do one evening session in the week,” Lennon says.

“There's no specific reason for this apart from that it works for my routine.”

How do you find workout motivation?

“I always say that you will never regret a workout,” Lennon says.

According to the trainer, looking at her workouts as a promise she has to keep to herself has boosted her self-esteem and changed her approach to moving her body.

“The most important promises that you can keep are the ones to yourself,” she adds.

What's your number one tip for someone looking to develop an effective exercise routine?

“Find a form of movement that you love,” Lennon advises. “So whether it's Pilates or strength training or CrossFit, try a few different things out.”

Welcome to Workout Diaries, a new series where we ask expert trainers to talk us through what a week in exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

Finding the time to work out while leading a full life can be a struggle.

As a Pilates instructor, app-founder and busy mom, Rebecca Daodun knows all about this—but she still finds a way to make time for her movement goals.

“I've got three kids and I'm running my home studio and my app,” she tells Fit&Well. “I am the busy woman that I've made my app for.”

The instructor’s app, Pilates Prescription, is designed for people who are trying to fit low-impact movement in their day-to-day lives.

“The problem for me is that working out is part of my job, and so I don't want to over exercise,” she explains.

With this in mind, Daodun tries to prioritize short but effective workouts, alongside rest and recovery. Here’s what her usual week looks like.

Rebecca Daodun's weekly workout routine

Monday 8am
15-minute mat Pilates class
Focus: Lower body

Tuesday 9am
15-minute mat Pilates class
Focus: Upper body

Tuesday 5pm
30-minute reformer Pilates session
Focus: Full body

Wednesday 12pm
30-minute Pilates tower session
Focus: Full body

Thursday 8pm
30-minute mat Pilates class
Focus: Full body

Friday 12pm
One hour yoga session
Focus: Mobility and recovery activity

Saturday
Rest day

Sunday 8.45am
30-minute mat Pilates class with dumbbells
Focus: Full body

Rebecca Daodun Q&A

What type of workouts do you do?

“I prioritize keeping up with my own Pilates practice. I also prioritize strength training, either with weights or the reformer or the tower [Pilates machines].

“I also prioritize rest—like yoga and mobility—because that's equally as important.”

Most of her Daodun's sessions focus on full-body strength, although there’s often a secondary goal involved.

“Through any Pilates class, I make sure that there's mobility and strength and an element of mindfulness, because breathing is really important to all the classes,” she says.

Daodun also walks daily, often while wearing a weighted vest.

“I like to think about my bone density and loading up my body, but in a way that's really manageable,” she says. “I walk the dog every single day, so I just thought, why not combine a little bit of resistance with a dog walk?”

How often do you aim to work out each week?

As a busy mom and business-owner, Daodun explains that she doesn't want her workout routine to be another stress in her life, so she doesn't set herself specific workout goals.

“I just try and do what I can depending on what the day throws at me,” she says.

“With my clients, I tell them to microdose movement, and I do this myself, too. If I've had a back-to-back day with clients where I'm working, and then I've got the school run, and then dinner, and it's all chaos and after-school clubs, I may still roll my mat out at night and just do 15 minutes.”

How long are your workouts?

Daodun largely works out at home, with the addition of an in-person yoga class most weeks, which is an hour long.

Other than that, her workouts are fairly short.

“If I'm working out from home, I never work out for longer than 30 minutes,” she says, explaining that she focuses on effective workouts with minimum breaks.

How do you find workout motivation?

Daodun says it's important not to put too much pressure on yourself to exercise for long periods of time.

“Even if you get on the mat for 15 minutes and you just lie down, and that's what your body needs, just to reconnect and breathe, then so be it,” she says.

What's your number one tip for someone looking to develop an effective exercise routine?

“Start small and stay consistent,” Daodun advises.

“Don't think that you have to do long classes. Focus on your form and focus on your breath work.”

Welcome to Workout Diaries, a new series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

Tess Glynne-Jones is a Nike trainer and the founder of The Female Training Programme.

She's an expert in strength training, but her workouts have changed recently, as she prepares for the Copenhagen Half Marathon.

"My training has always been based around blending strength and cardio, so I can move quickly, I can move for as long as I need to and I can lift heavy stuff," she tells Fit&Well. "I've always trained just to be as healthy, fit and strong as possible."

Combining running with strength training can be difficult, but when you get it right, it can improve your cardio, help you build muscle and reduce your chance of injury.

"I always make sure I have strength workouts that complement [my running]," says the trainer.

Below, she's shared what a week of workouts currently looks like for her while preparing for a half-marathon.

Tess Glynne-Jones' weekly workout routine

Monday 7am
Running threshold intervals
15 to 20 minute bodyweight warm-up, followed by three rounds of eight minutes of running at goal race pace, with 90 seconds of rest in between

Tuesday 9am
50 to 60-minute full-body strength session
Focus: mobility, glute activation, explosive exercises, two compound lifts, two accessory lifts, and calf raises

Wednesday 12:30pm
Speed run intervals
Four rounds of three minutes of fast running, broken up by 90 seconds of rest. Followed by four rounds of 90 seconds of sprinting, with 90 seconds of rest.

Thursday, 10am
50 to 60 minute full-body strength session
Focus: mobility, glute activation, explosive exercises, two compound lifts, two accessory lifts and calf raises

Friday, 11am
50 to 60 minute full-body strength session
Focus: mobility, glute activation, explosive exercises, two compound lifts, two accessory lifts and calf raises

Saturday, 9am
18 kilometre run
Six kilometres in zone two, then eight kilometres at a faster pace, and the final four kilometres at an even faster pace.

Sunday
Rest day

Tess Glynne-Jones Q&A

What are your priorities when it comes to working out?

"My main goal at the moment is the Copenhagen half marathon," Glynne-Jones says. However, the trainer says that she believes the key to an effective workout routine that you enjoy is having lots of different goals.

"My main thing is I like to feel athletic when I'm moving. I never want to feel so strong that I've lost my fitness because I've neglected cardio, but I never want to feel so fit that I neglect all my strength work," she says.

Glynne-Jones also admits that aesthetics are part of her training. "I think a lot of people find telling people that they're training for aesthetics taboo, but it's not. If you want to get more confident by adapting your aesthetics, that's great," she says.

However, issues arise when your only goals are aesthetic, according to Glynne-Jones. Not only can this be frustrating, but it can also take the fun out of exercise. That's why she always has movement goals too.

"I love being able to do pull-ups and push-ups [...] so I always have pull-up and push-up variations in my workouts because I like to see them progressing," she explains.

What type of workouts do you do?

Glynne-Jones combines running—which includes shorter, faster runs and longer, slower runs—with lifting weights. Her strength training is designed to complement her running progress.

"With my lower-body strength work, I focus on unilateral [single-leg] work to help with running and explosive movements," she says.

"I think one of the biggest mistakes people who run tend to make is they do endurance work when strength training, so they're doing 15 or more reps of each exercise, but you're already getting enough endurance by running," she says.

Instead, Glynne-Jones focuses on exercises that will help her gain muscle and develop power.

"When you're running at a fast pace, you're doing explosive calf raises, explosive hip flexions and explosive hamstring curls, so you need to be able to create that power from somewhere and explosive work in the gym really helps with that," she explains.

How often do you aim to work out each week?

Glynne-Jones aims to do three runs per week and three strength sessions per week.

"The strength workouts are all three days per week and every single session is a full-body workout," she explains, adding: "I never do two run days back-to-back".

The trainer completes a deload week every four weeks, during which she lowers the frequency and intensity of her strength sessions. She does this the week before her period, when her energy levels are lower.

"I will strip back my strength training, and I'll do two sessions instead of three. Within those sessions, I'll be doing less weight or less reps," Glynne-Jones explains.

Do you usually hit this target?

"My main thing is always listening to my body," Glynne-Jones says. "If you're under the weather, training really hard that day could prevent you from recovering."

She explains that she consistently completes three runs per week, as running is her main focus right now, but she's flexible with when she completes each run.

"There's been times where I'd planned to do it on a Friday but felt too fatigued from the day before, so I did it on a Saturday instead," she explains.

How long are your workouts?

Glynne-Jones spends around an hour strength training, and she usually spends at least 15 minutes doing mobility as part of this at the start of her sessions. "I'm a real do-not-rush-your-warm-ups kind of person," she says.

The runs vary in length and times, but two runs per week tend to take around 30 minutes, and her run at the weekend will be at least one hour.

How do you find workout motivation?

Although Glynne-Jones has a consistent routine with exercise, she explains that starting small is key.

"You don't have to be in the gym for that long, and you can also do it at home. 20 minutes of movement a day is a lot better than going to the gym for one hour once a week and then doing nothing for the rest of the week," she says.

What's your number one tip for someone looking to develop an effective exercise routine?

Although it's great to set goals, Glynne-Jones warns against overly ambitious goals.

"Don't bite off more than you can chew," she says. "If you know with full confidence that you can do one session per week, aim for one session per week and then if you get two, or three, that's amazing."

This week we’re talking to Ashlea McKee, a London-based Pilates instructor who first discovered Pilates while recovering from an injury.

Since then, she's become a reformer and mat Pilates instructor, teaching at studios across London and online via her app Pilates With Ashlea.

Her weekly workouts are largely low-impact, with a focus on Pilates (of course) as well as strength training. With a hectic work schedule, her routine can often change but she says that’s why Pilates has worked so well for her.

"What I love about Pilates is that you don't need to do a full hour every single time. You can focus on 20 minutes and get a lot done and still feel so much more energized," she tells Fit&Well.

Below, McKee shares a realistic week of workouts, followed by some thoughts and advice on how she's made working out work for her.

Ashlea McKee’s weekly workout routine

Monday 08.00am
20-minute full-body mat Pilates

Tuesday, 12:30pm
50-minute full-body reformer Pilates

Wednesday, 4pm
30-minute walk

Thursday, 6pm
45-minute functional full-body strength class with free weights

Friday, 11am
15-minute reformer Pilates

Saturday, 9am
15-minute full-body mat Pilates

Sunday
Rest

Ashlea McKee’s Q&A

What are your priorities when it comes to working out?

"For me, it comes down to listening to my body and doing the workouts that will make me feel my best and that I'm also going to enjoy."

"My main workout routine is based on Pilates. I got into Pilates through an injury when I was 18 and I have used Pilates as a tool to maintain my strength and prevent injury from reoccuring."

What type of workouts do you do?

"It's really important that I do Pilates not just as a teacher but a student most days. That includes mat-based, reformer and also apparatus classes on a tower when I can get to them as well as utilizing home workouts.

"Using my app, I combine strength and stretch classes when I workout at home.

"I've also recently started strength training again, so I'm doing weights classes once or twice a week. I don't do cardio as much as I should, but I enjoy going to spin classes when I can and I also think walking is underrated—you can make it social with friends and it's a great way to get out in nature and get fresh air.

"Mindfulness is also hugely important to me. Sound bath and sound healing classes I find incredibly transformative and can help me with sharpness for work. Finding that balance is key—it's not all about the physical. I also try to prioritise my mental health."

How often do you aim to work out each week?

"I aim to workout four times per week. That's a mix of Pilates, strength training and walking."

Do you usually hit this target?

"Sometimes I don't hit my target. Sometimes I work out once per week if I have a lot going on with work. Sometimes it's even more than four if I have the energy and I can fit it in with my schedule."

"We have to be realistic with our schedules. Although I would love to do movement consistently, it's something that has to fit in my day."

How long are your workouts?

"The length of my workouts vary and I think that's a great way to stay consistent.

"Knowing that you don't need to do a full 60 minutes—even though that can be great. If you have 20 or 30 minutes, you can still fit in a really effective Pilates session.

"My at-home Pilates workouts are between 20 and 25 minutes. When I go to the studio, the class times for my studios are 50 minutes. My strength classes are 45 minutes and my walks can be anywhere from 30 to 60 minutes, or maybe even longer at the weekend."

What's your number one tip for someone looking to develop an effective exercise routine?

"I try to book in my classes early so I've got a plan for the week ahead. Sundays are a great time to do that."

Sign up for the Pilates with Ashlea app here or follow her on Instagram.

Welcome to Workout Diaries, a new series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

Rachael Sacerdoti is a personal trainer and wellness coach. She's also the founder of It's So Simple, a weight loss programme designed specifically for midlife women.

As well as running her own business, Sacerdoti is a busy mom, so she’s had to develop an effective workout routine that fits into her schedule.

"My workouts are anywhere between 40 and 60 minutes, sometimes even a little bit less," she tells Fit&Well, adding: "I have young kids and I try to take Saturday and Sunday off training."

Sacerdoti has shared what a recent week of workouts looks like for her, with details on her workout goals and how she's trying to meet them, as well as tips for beginners looking to develop a workout schedule.

Keep in mind that this is the diary of a full-time trainer—if you’re new to working out, your exercise routine might look very different!

Rachael Sacerdoti's weekly workout routine

Monday 08.30am
60-minute lower body gym workout
Focus: Hamstring and glutes

Tuesday 08.30am
45-minute upper-body home workout
Focus: Chest, arms and core

Wednesday 07.30am
30-minute mobility and cardio workout at home or in park
Focus: Low-impact movement

Thursday 08.30am
50-minute upper body gym workout
Focus: Back and shoulders

Friday 08.30am
50-minute lower body gym workout
Focus: Quads, calves and glutes

Saturday anywhere between 09-11am
Optional 30-minute light cardio or full-body workout
This is typically a walk, gentle run or dumbbell home workout

Sunday rest day
“This is non-negotiable. No guilt. No “earning” food. Just rest because recovery is part of the process. It's what lets your body rebuild and your mind reset,” says Sacerdoti.

Rachael Sacerdoti Q&A

What are your priorities when it comes to working out?

"At the moment, my focus is muscle building. But it does keep changing. I want to build muscle and make sure my body fat doesn't get out of control."

What type of workouts do you do?

"I do dumbbell workouts and gym workouts as well with machines, kettlebells and bands. I do a very similar workout over four weeks with a little bit of change to keep things interesting and I try to progress with those exercises over the four weeks. Every four weeks I change up the exercises to bring in different muscle groups."

"Two times a week, I'll train my lower-body because they're my largest muscles so that's where I'll get bang for my buck. Also because the lower body is very important in terms of mobility and stability."

"I keep my cardio low-impact for the most part. I do uphill walking on the treadmill, the stairmaster or bodyweight HIIT workouts. I go out for a run sometimes but I don't push myself. I'll do 5K at a steady speed or go on a long walk – 80% of the time my cardio is low-intensity."

How often do you aim to work out each week?

"On average, I train five days a week."

Do you usually hit this target?

"My absolute minimum is four times a week. In the middle of the week if my body is too tired, then I'll take Wednesday off and move my workout to a Saturday."

What time of the day do you workout?

"I always workout in the morning because that's my routine. If I had to do a late workout it would never get done, between my kids, pick-up, drop-offs, cooking, work – I'd never do it."

What's your number one tip for someone looking to develop an effective exercise routine?

"I have the 10-minute rule with my clients—even if you don't want to go to the gym, just do 10 minutes and in 10 minutes if you're still not convinced you should be there, then leave. But 99% of the time after 10 minutes you'll feel like you should be there and you'll want to carry on."