Movement as Medicine: My Fitness Routine
A look at how fitness plays a role in my lifestyle, supporting both my physical goals and mental clarity.
Fitness has always been a steady constant in my life.
The feeling of movement has always given me a sense of calm and confidence. No matter how hectic life gets, a good workout helps me feel grounded and in control – not just physically, but mentally too.
Lately, though, the conversation around fitness feels louder than ever. Social media is saturated with strict routines, conflicting advice, and a constant stream of idealised bodies. It can be so easy to get lost in all the noise of fitness do’s and don’t’s that you almost feel too demotivated to begin.
Eventually, I learned to step back from the noise and focus on what feels right for me.To me, fitness is about feeling strong, confident, and connected to my body, and honing a routine that not only challenges it, but nurtures it, too.
This post offers a glimpse into my current workout routine, my mindset around fitness, and the reasons it remains such a strong foundation in my life.
Why fitness is important to me
I’ve been weight training for six years now. What started as a way to feel stronger quickly became something more – a consistent part of my life that shapes not just my body, but my overall wellbeing. I initially started in lockdown, and it turns out that having plenty of spare time and nowhere to go was the perfect opportunity to invest in myself and build a routine that actually sticks.
Over time, I’ve come to see my routine as more than just exercise. It supports me in three key ways: strengthening my body, clearing my mind, and acting as a form of self-care.
Physical Results
It goes without saying that seeing the physical results of my efforts is one of the biggest motivators behind my consistency. I feel stronger, more toned, and more confident in my body when I’m regularly moving and training.
I’m a firm believer in the idea that to look good is to feel good, and for me, staying active is a crucial part of that balance. My workout routine focuses on strength training, with an emphasis on maintaining a toned core, a strong back, and well-built glutes – movements that make me feel stronger while also enhancing an hourglass silhouette.
I mainly focus on working my lower body, as this engages and strengthens other areas such as my core, back, and arms, especially during compound movements. It’s a full-body effort that helps me maintain a sculpted, balanced look without overcomplicating my routine.
Mental Clarity
Fitness isn’t just about the physical results, either. As well as boosting body confidence, fitness does wonders for mental wellbeing. It’s a chance to tune out all of life’s noise and focus on just one thing: the physical challenge in front of you.
I’ve found that after a long day in front of my computer, the best thing I can do is the opposite of sitting still: moving my body. Whether it’s a workout, a walk, or any form of physical activity, it feels like a release of tension and a total mind reset. And don’t forget to blast some hardcore diva music in your earphones – this is the ultimate mood-booster and motivator (Beyoncé, RAYE, and Britney are always good choices).
Even when I don’t feel motivated, once I start, I always end up feeling that much lighter. Those little bursts of endorphins really do make a difference.
Self-Care
For me, fitness is a form of self-care. It’s about commitment, consistency, and showing up for yourself, even on the days when you don’t feel like it.
When other areas of my life feel uncertain or tense, fitness becomes something I can rely on – a way to stay dedicated to myself and my wellbeing. It’s a steady anchor and constant reminder that there is true value in continuing to show up yourself, even amidst life’s chaos. It’s this quiet commitment that makes all the difference.
Likewise, rest is just as important. Taking the time to recover, eat well, and get good sleep is all part of the same practice of self-care. More than anything, it’s all about nurturing, listening, and looking after your body – it is your home, after all.
My fitness routine
Over the years, I’ve settled into a home workout routine that I do consistently each week. It’s simple, effective, and targets all the major muscles in my lower body – from glutes and hamstrings to quads, with my core getting worked along the way.
It starts with a short warm-up to activate the muscles – squats, leg abductions, donkey kickbacks, and banded side steps and squat pulses – before moving into the main weighted lifts.
Here is the full workout routine. I do 2 sets of 12 reps per exercise (or per leg for unilateral movements):
Warm-up (bodyweight & resistance band)
Squats
Leg abductions
Donkey kickbacks
Banded side steps and squat pulses
Main Lifts (15 kg weight, exl. RDLs)
Goblet squats
Sumo deadlifts
Weighted forward lunges
Romanian deadlifts (30 kg barbell)
Finisher (15kg weight)
Hip thrusts (3 × 20 reps)
Cool down stretches
I usually do this routine at least twice a week. I always make sure to have a protein shake after my sessions, and I try and eat lots of protein throughout my meals. My main aim is to keep a good, balanced diet without restricting myself on the foods I enjoy!
I’ve drawn inspiration from Krissy Cela’s workouts (she is so good!), and this video in particular helped me to shape my current routine. Many of the exercises I use, from goblet squats to hip thrusts, are featured in her set, and it’s been a great way to learn proper form and structure a lower-body workout that’s both challenging and balanced.
My workout equipment.
At the end of the day, I’ve learned that consistency matters more than perfection.
Not every workout needs to be intense. Not every week needs to be super structured. What matters most is building a routine that fits into your lifestyle – one that you actually enjoy and can stick to long-term.
Some days that looks like a full strength session. Other days it might just be a small walk, and that’s okay. If you keep showing up for yourself, you’re already doing enough.
