how i actually train (and why this rhythm works)
If you’ve ever wondered how I structure my own training — this is it.
Simple. Repeatable. Effective. No randomness. No chasing burnout. No “go hard every day” mentality.
Just consistent strength, steady movement, mobility, and a rhythm that supports my hormones, energy, and long-term health.
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Here’s exactly what my weekly training looks like — and why it works so well.
1. I Strength Train 4 Days a Week — On Repeat
This is the backbone of everything I do. Four structured strength days, same rhythm every week:
Upper
Lower
Upper
Lower
Nothing complicated. Nothing chaotic. Just intentional, progressive movements repeated week after week so my body can actually adapt. Consistency, not creativity, builds strength. You don’t need a new workout all the time. You need a plan you can show up for and repeat.
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2. I Add a Bonus Bodyweight Day When My Week Allows
This isn’t required. It’s not punishment for missing a workout. It’s not an intensity day. It’s a low-pressure, feel-good session. Movement for the sake of movement. Bodyweight only. Short. Simple. Effective.
It might include:
pushups
glute bridges
core stability
squats
mobility-focused flows
If my body wants it — I do it. If I need recovery — I skip it. Either way? It works.
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3. The Other Days Are Steady-State Movement, Mobility and Sprints to Keep it Wild
Most of my non-strength days are steady-state — walking, hiking, slow movement that keeps my nervous system calm and my body recovered. But two things make this part of my routine powerful:
Mobility is essential. Not optional. Not “extra.” Daily mobility keeps my joints happy, improves my movement quality, and helps me train stronger. It’s one of the biggest reasons I stay consistent year after year.
I add the occasional sprint — to keep it wild. Not stressful. Just short bursts that remind my body what power feels like. Sprinting keeps me athletic, explosive, and connected to the part of me that loves to move fast — the part that refuses to age passively. My long-term goal? To be able to sprint for life. Not competitively — but joyfully, confidently, and freely.
Steady-state + mobility + the occasional sprint keeps me grounded, mobile, powerful, and alive in my training.
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4. Why This Rhythm Works So Well
Because it’s sustainable. Because it’s repeatable. Because it honors your physiology, not fights it. Strength training 4 days a week gives you enough frequency and stimulus to build muscle, increase metabolism, and feel strong. Steady-state + mobility keeps you recovered, regulated, and energized. And the optional bodyweight day brings flexibility, not pressure. This is training that builds you up, not burns you out.
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5. You Don’t Need More — You Need Structure
Most women think they need:
more hours
more intensity
more workouts
more motivation
But the truth? You need a plan that works with your life and your body, not against it. This rhythm has kept me consistent year-round. Not because I’m perfect… but because it’s sustainable.
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The Bold Bottom Line:
Longevity isn’t an accident. It’s a choice — one steady workout, one mobility session, one wild sprint at a time. Build the rhythm now so your future self can move freely.
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Your Next Move…
If you want to train the way I train — with structure, progression, mobility, and a weekly rhythm designed for real results — the 12-Week Rooted Strength Program gives you the exact blueprint.
Inside you’ll get:
✓ 4 structured strength days per week
✓ Optional bodyweight day
✓ Steady-state + mobility guidance
✓ Progressive overload built for women
✓ A simple weekly routine you can repeat — and actually stick to
Strength isn’t built in a single workout. It’s built in the rhythm you keep showing up for.
👉 Join the 12-Week Rooted Strength Program
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Train Bold. Live Wild.
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