On this page, you'll find details of my gym routine and the various ways I stay active and fit.

Note: Moving forward, I want to shift my focus away from gym workouts and put more of my time into boxing and swimming. I feel I’ve achieved a healthy weight and muscle mass, so I’d like to focus my efforts towards other areas of physical activity. I prefer to go with the flow and enjoy learning new things. I've been going to the gym since I was 15 – for 6 to 7 years now – which is why, from time to time, I like to explore different exercises and equipment, just to have some fun with it!

Topics Covered:

1. How I Prep To Eat Better,

2. Things I’ve Learnt and Taught Myself Throughout My Fitness Journey,

3. Fitness Related Things I Do/Don’t Do What I do/don’t do when it comes to fitness and

4. Food and Health Related Things I Do/Don’t Do.

My Weekly Routine

• Boxing and Full Body Workout: 1 hour of boxing combined with a full body workout (plus a 2 hour round trip walk).

• Swimming: 1 hour of swimming (plus a 2 hour round trip walk).

• Gym: 4 to 5 sessions per week, each lasting 30 to 45 minutes (routine detailed below).

• Walking: I love walking and tend to walk everywhere, including a 2 hour round trip to my boxing and swimming sessions. I ensure I walk for at least 30 minutes each day, but I often plan my travel around walking. If my destination is within a 2.5 hour walk, I'll typically walk the entire journey both ways. When I have the time allows, I can walk for hours!

Note: My average step count isn’t always accurate as I often leave my phone behind or have it switched off, particularly for local walks!

Other Forms of Physical Activity

Hiking: Every few months I’d go on a long hike in different parts of the UK!

• Badminton: I love badminton, it’s a great form of cardio so I play whenever I can.

My Gym Routine

1. I go to the gym four to five times a week, with each session lasting around 30 to 45 minutes.

2. My workouts typically include four different exercises, often performed in supersets.

3. During rest periods between sets, I like to do light stretching.

4. Sometimes, I go to the gym and leave having done nothing because I just didn’t feel like it – and that’s perfectly okay! On other days, I like to mix things up and have fun with exercises that aren’t part of my usual routine.

5. The structure of each exercise varies. I may do four sets of 8, 10, or 12 reps, three sets of 16 reps, or two sets to failure using a lighter weight than usual.

4 sets of 8 reps–Starting with a new weight.

4 sets of 10 reps–Gradually increasing the weight.

4 sets of 12 reps–Nearly ready to increase the weight, then repeating the process.

3 sets of 16 reps–This gives me a greater burn and works well for larger muscle groups.

2 sets to failure–Using a lighter weight, ideal when pushing for maximum effort (effective for building muscular endurance, strength, and growth)

Note: Around menstruation, I typically reduce the weight and decrease the intensity of my workouts, as my body requires more rest and recovery during this time.

Workout 1: Shoulder + Biceps

4 sets of 8/10/12 reps OR 3 sets of 16 reps

Superset 1 (4 sets, 2 minute rest between each set):

• Side Dumbbell Lateral Raise (shoulders) – 6kg per arm

• Dumbbell Shoulder Press (shoulders) – 6kg per arm

Superset 2 (4 sets, 2 minute rest between each set):

• Bicep Curls–15kg Weight Bar

• Bicep Curls, Dumbbells–8kg per arm

• Final Stretch

Workout 2: Triceps

4 Sets of 8/10/12 reps OR 3 sets of 16 reps

Superset 1 (4 sets, 2 minute rest between each set):

• Cable Tricep Extension–10kg

• Cable Overhead Extension–10kg

Superset 2 (4 sets, 2 minute rest between each set):

• Cross Cable Tricep Extension–2.5kg per arm

• Standing Dumbbell Overhead Extension–9kg

• Final Stretch

Workout 3: Back

4 Sets of 8/10/12 reps OR 3 sets of 16 reps

• Dumbbell Reverse Fly–7kg per arm

• Cable Face Pulls–15kg

• Lat Pull Down–27.5kg

• Seated Cable Rows–35kg

• Stretch

Workout 4: Quads

4 Sets of 8/10/12 reps OR 3 sets of 16 reps

• Lunges–20kg

• Quad Extension–61kg

• Quad Focused Hyperextension–25kg

• Leg Press–81kg

• Stretch

Workout 5: Glutes

4 Sets of 8/10/12 reps OR 3 sets of 16 reps

Superset (4 sets, 2 minute rest between each set):

• Barbell Hip Thrusts–35KG

• KAS Glute Bridge + 10 Second Hold per set–35kg

+

• Hip Abduction–50kg

• Step Ups–20kg

How I Prep To Eat Better

Weekly Grocery Shop

I do my grocery shop weekly (every fortnight is best if you’re busy), but my most important tip is to clean & organise your groceries straight after. This includes washing your meats and freezing in portions. This saves so much time throughout the week. 

Planning My Meals

Before my grocery shop, I plan 3 different dinners for the week, listing out my ingredients. I use my notes app to organise everything including my meal prep, grocery list, and what days I’m going to cook what etc.

With my 3 dinners planned out, I’m only eating the same meal twice in a row. I usually cook something I’ve been wanting to make or eat out once a week. I freestyle my lunch, usually home cooked meals made by my parents & breakfast is always my fav, my Yoghurt & Granola Bowl!

A High Fibre, Carb and Healthy Fat Diet

I focus on a high fibre, carb and healthy fat diet (as someone that moves a lot and used to be constantly bloated) as opposed to a high protein low carb diet. I’ve seen the most and best consistent results like this! I also try to make one of my dinners vegetarian friendly to reduce meat consumption, whilst the other two consists of fish and the other red meat/dark meat chicken.

Meal Prepping

I also love to make a large batch of slaw such as a Kimchi Veggie Slaw or a radish slaw which is naturally packed with probiotics and fibre, keeps well in the fridge for a week+ and goes with almost every meal I make. This is an easy way to get my veggies in, is great for gut health, saves a lot of time and tastes amazing!

I also love to make a tub of my Garlic and Herb Cottage Cheese Dip for the week, which goes as the perfect base for any dip and is naturally full of protein, healthy fats, and probiotics, making it a great option for good gut health.

Things I’ve Learnt and Taught Myself Throughout My Fitness Journey

1. Humans weren’t made to have abs and muscles the way we see online. Fat is essential for maintaining good health, especially for women as it plays a huge role in hormone regulation, reproductive health, and overall well being. Aiming for a low body fat percentage can lead to imbalances, low energy levels, and fertility issues. A healthy balance of muscle and fat is far more important than achieving an unrealistic aesthetic.

2. Muscle-mind connection is just as important as physical strength and technique when it comes to maximising your performance.

3. Taking supplements and powders to achieve your goals isn’t healthy, especially long term. This is just another money making industry.

4. You can achieve all your goals naturally–it took me a few years but my results are here for good, I can maintain it and so can you if you focus on long term results! Prioritising your health is more important than looking good. Don’t take what you have now for granted! Learn to feel good first, looking good will ALWAYS come naturally :)

5. You really don’t need to listen to or follow everything a fitness and health influencer says. The best way to learn is through trial and error—do your own research and enjoy the process! You don’t have to eat chicken breast and eggs for the rest of your life either.

6. Training to failure within a targeted rep range is more sustainable in minimising the risk of burnout, overtraining, and injury–great for maintaining proper form, recovery, and progressive overload.