My PWR Program Experience
A lot of you have asked about my fitness routine and I wanted to share what I did to gain muscle, what my fitness routine is like currently, and a bit about my diet. I had talked to you guys a while ago (I think it was New Years Eve ish?!) how I wanted to gain muscle! I have always been into fitness for the sake of being healthy but have never made muscle mass my main priority. I first started just lifting weights at the gym which was fine but I did feel a little lost some days or like I was doing the same thing over and over. I decided to try out the PWR program on the Sweat app. The app is I believe $19.99 a month which I thought was actually quite a bit but if you look at it like having a personal trainer it is actually very cheap compared to what it actually costs to have an in person trainer. And it does feel like you have a trainer. It is a 12 week program and has set work outs for each muscle group so say on Monday I decide to do the “legs” workout it would take me through the entire work out including rests. The only thing it doesn’t tell you is how much weight to do but I tried to always be upping my weight and make it so by the last rep I am literally struggling to finish the rep.. but you can do it however!
So in a nutshell – if you are a beginner at weightlifting or if it intimidates you, the PWR program is perfect for you because it literally takes you through the entire work out and you will always be getting a killer work out in. I had soo many people come up to me and ask me what app I was using because they could see the video step by step playing on my screen!
After I finished the program I kept doing the PWR 2.0 and would keep going except that I have been enjoying coming up with my own workouts now that I am much more confident in navigating my way around the weight machines and how much weight to use etc. So for the last 6 or so weeks I have just been doing my own workouts. I do still pick one muscle group to work that day.. like shoulder day, glutes day, etc. or I combine muscle groups like bicep and tricep on the same day or back and shoulders.
A lot of you ask about how many days a week I work out. When I am in town I work out about 6 days a week. It has become the part of my day I look forward to and I love to start my day with a work out so it is actually kind of hard for me to take that 7th day off. However, on trips I do find it hard to work out. When we were in Europe I worked out about 2 times a week. It really is just hard and I wish I had a good solution for that but even if the resort has a gym I am just never in my same frame of mind with fitness.
For length of my work outs I still kind of do the PWR model which is two 4 min supersets as a warm up, a pyramid of 3 exercises, then two 6 min supersets. So my work outs usually are around 45 min to 1 hour.
As for my diet.. I do try to get at least 20 grams of protein for each meal. But beyond that I really am not great at eating healthy or sticking to diets. Especially when I am working out a lot and sooo busy with work and the kids, I always need quick meals. I love the chicken burrito bowls from costco and things that can be eaten quickly while still getting my protein in. I try my best to be AWARE of sweets and fried foods but if I am out with the kids treating them to ice cream, I am getting some too. I could always be better with my eating but beauty definitely comes from the inside so if you are miserable trying to stick to a diet that doesn’t make you happy, you aren’t going to look any better.
I hope that answers your questions!!! I know to some my muscle gain might not seem like a lot but I found it is incredibly hard for me to gain muscle so I am really proud of the results I have seen! Feel free to leave any tips for others below in the comments of favorite work outs, favorite meal plans, anything.
7 Tips to Deal with Gym Intimidation
When I first began my wellness + weight loss journey, almost 8 years ago, I actually waited almost three months before incorporating a workout routine into my lifestyle change. Why? Because I hated working out, I hated going to a gym filled with really fit people, I hated being super sweaty and “gross” feeling in front of so many strangers, and I ultimately didn’t want to have to shower and do my hair afterward either. But I knew once I hit my first weight loss plateau that I was going to have to begin a workout regime. But I literally didn’t even know where to begin.