Do you ever get to the end of the week and think, “I really should’ve done more?”
Maybe you’ve managed a couple of workouts, you’ve walked the dog every day and you’ve been running around after the kids or doing jobs in the garden, but you still feel guilty because you didn’t exercise every single day.
I actually think this is a modern life problem as much as it is a fitness problem.
Everywhere we look, it feels like someone is doing MORE. Social media certainly doesn’t help! We see people training for marathons, smashing workout after workout, meal prepping for the week and hitting huge step counts and before we know it we’re questioning whether we’re doing enough ourselves?!
The trouble is, we’re comparing our behind the scenes with someone else’s highlight reel. We don’t know what their life looks like, what support they’ve got around them, whether they’re training for a specific goal or whether they’ve simply been exercising consistently for years.
Instead of worrying about what everyone else is doing, I think we need to bring it back to basics.
I always say, focus on baking your own cake.
Don’t worry about somebody else’s. They might be at a completely different stage and you might not even like their cake anyway! The important thing is making sure you’ve got the right ingredients for your own health.
So, what does “enough” actually look like?
According to the NHS and the World Health Organisation, adults should aim for at least 150 minutes of moderate exercise each week (or 75 minutes of vigorous exercise), alongside at least two strength sessions.
Those recommendations aren’t random. They’re based on where we see really significant improvements in health and reductions in disease risk.
If you’re already achieving that most weeks, brilliant!
If you’re not there yet, honestly, don’t panic. Look at where you’re at now and simply try to build on it. You don’t need to go from one workout a week to six overnight. Adding another 20-minute session or walking a little further each day is a brilliant place to start.
Don’t Forget the Bigger Picture
Walking absolutely counts, especially if it’s brisk enough to get your heart rate up, so don’t underestimate those daily dog walks or lunchtime strolls.
At the same time, I wouldn’t rely on walking alone…
For good overall health we want a mixture of strength training, cardio and holistic movement (like Pilates, stretching and mobility). They all do different jobs and they’re all important.
Strength training helps build and protect muscle and bone.
Cardio keeps your heart healthy.
Holistic workouts help keep you mobile, reduce aches and pains and can lower your risk of injury.
Neglect one for long enough and, unfortunately, you’ll probably notice it somewhere down the line.
One Thing That Really Helps
One of the biggest mindset shifts I encourage my members to make is setting range targets.
Have your ideal week, but also have your non-negotiable minimum.
Your non-negotiable is your safety net. It’s there for those weeks when work is manic, the kids are poorly or, quite simply, life is just lifing.
For you, that might be minimum two strength workouts and one decent walk.
Your ideal week might be five workouts, plenty of walking and hitting your step target.
Anywhere between those two is still a success.
The problem is that so many people only look at what they didn’t achieve.
If your target was five workouts and you managed three during one of the busiest weeks of your year, have you really failed?!
Of course not. You’ve still done three workouts!
If a friend said that to you, you’d probably tell them they’d done brilliantly. So why don’t we talk to ourselves the same way?
Instead of focusing on everything you didn’t manage to do, start giving yourself credit for everything you did.
If You Only Have Time for Three Workouts…
Whether your goal is weight loss, getting stronger, improving your fitness or simply staying healthy, my answer is pretty much the same.
I’d make sure two of those sessions are strength workouts, then I’d use the third for cardio.
If you can fit in a little bit of Pilates, stretching or mobility alongside that, even better.
The reason is that they each support your health in different ways.
I always think of it like building a house.
Strength training is the bricks. It gives you a solid foundation and helps with everything from carrying the shopping to protecting your bones as you get older.
Cardio is like the heating system. Your heart is a muscle, just like your biceps, and if we don’t challenge it regularly it becomes less efficient.
Then you’ve got your holistic movement. That’s all the maintenance jobs that stop little problems becoming bigger ones. It helps you move well, feel better and stay doing the things you enjoy for longer.
You need all three.
The Bottom Line
If you’re constantly worrying that you’re not doing enough, take a step back and ask yourself a different question.
“Am I doing enough to look after my health?”
Because they’re not the same thing.
If you’re strength training regularly, moving your body most days and doing what realistically fits into your life, you’re probably doing a lot better than you think.
Remember, what looks realistic will change depending on the season of life you’re in, and that’s absolutely okay.
Stop comparing yourself with everyone else.
Focus on your own cake.
Do the best you can with the time you’ve got.
That’s what consistency looks like and that’s what gets results!
Wanting to build your own fitness routine that supports your life? Join the Lorna Marie Fitness Squad waiting list.
Please note: The doors to the Squad are currently closed for the summer so we can focus entirely on our amazing current members. However, get in touch today to secure your spot for our highly anticipated September intake!
🎧 Want to listen to this full Q&A and dive deeper into building your perfect routine? Listen to the full episode on our YouTube Podcast channel or stream it right now on Spotify!
