Workout With J Today

Hello friends!

Happy day y’all. I hope you’re having a fabulous week. Can you feel that springtime is upon us like I do? Everything seems to awaken and refresh in the spring. If you have been hibernating all winter, it’s time to ‘spring back into shape’. Today, I am going to be sharing my workout schedule and some of my favorite gym routines. I want to first, however, acknowledge that some of you cringe at the idea of going to the gym for a multitude of reasons. Feelings of insecurity, embarrassment, intimidation, and judgment can suck all of our best gym workout intentions right out the door! Don’t worry we have all been there. Gym anxiety is a real thing! 

Gym anxiety is universally experienced by many exercisers. It doesn’t discriminate between gender, size, strength, or how fit you are. I confirmed with my boyfriend Jadon, who is now a gym rat, also once felt intimidated and awkward his first few times at the gym. It can be hard for guys to admit that they might not know how to use a certain machine or the proper weight. 

I think many girls my age find it a necessity to get leaner and lose weight. If that is a goal for you, great! But I would strongly encourage you to start changing your mindset to become stronger and healthier. I saw a drastic change in my body once I stopped focusing on the number on the scale but rather on how great I felt after working out. I started pushing myself with how much weight I incorporated into my workout. Let’s start lifting more weights friends!

Understand that having mild feelings of awkwardness as you start a new routine at the gym is all but normal. However, the truth is if you allow these negative emotions to take over, you are unlikely to get the most out of your workout and return to the gym. I realize the gym setting can feel and look extremely overwhelming at first. From all of the unfamiliar gym equipment to all those insanely ripped and well outfitted fellow exercisers, it’s a lot to take in. I know all of this because I’ve been there! I want to encourage you and tell you that you need to get over this! You are getting in the way of looking and feeling your best! 

Here are just a few tips to help you feel more confident at the gym.

1. Ask for advice or help from gym staff
2. Plan your workout-set realistic goals
3. Choose a workout that is best for you
4. Work out with a buddy 
5. Listen to your favorite high energy music 
6. Workout during off-peak hours
7. Ignore everyone else
8. Sweat…but don’t sweat the small stuff
9. Have fun!

So remember your fitness journey is just that…yours! Start asking questions and researching how you can get the best workout routine for your current physical reality and your personal goals. If you feel like people may be staring at you, well it’s because you are one sexy human being! 😉

My encouragement for you is if you’re one of those who say they will eventually go to the gym, your time is now! I wanted to give you an example of my workout, if you may be struggling with what to do at the gym. For a better explanation, watch my Tik Tok below.

My workout

First, I always try to get 20-30 minutes of cardio in my workout every day.

• 1 mile at 7mph. Which is an 8:34 minute mile. I usually walk the rest till about 11 minutes.
• 10 minutes on the stair stepper on level 10
  • I find that I start getting bored and tired on the stair stepper because it is insanely hard when you first start. That is why I encourage you to change it up. Try to walk on your right side/ left side for a couple of minutes, or do a double step for a minute. This will change your heart rate, and I promise you the time will go by faster.
• 20 Curls with 20-pound dumbbells
• 20 Dumbbell flyes with 15-pound dumbbells
• 20 Front raise with 20 pounds of dumbbells (one arm at a time)
• 20 Front raise with 15 pounds dumbbells (both arms at the same time)
• 20 Dumbbell external rotations 
• 20 Shoulder overhead press
• 20 Tricep extensions 

I do two rounds of all of that. (Usually takes me 20 minutes)

Then I do 3 machines to end my workout

20x 2 on the seated row machine

20x 2 on the leg press machine

20x 2 on the leg extension machine

https://www.tiktok.com/@justjusticelifestyle/video/7081338814957997354?is_copy_url=1&is_from_webapp=v1

Please share with me in the comments if you do this workout or your favorite workout. I need to start branching out and working different muscles too! Thanks for coming along on my blog journey. Love you, friends!