Setting Up a Workout Routine

What muscle groups should I work? How often should I lift or do cardio? Can I lift two days in a row? These are questions I hear a lot. And the answers will vary greatly depending on your goal. But, I find that for the majority of people (at least the ones I work with) their goal is general strength and fitness. In my opinion the general worker outer is putting too much stress into what to do, when to do it,  how to get it done, etc. and this can often overwhelm them.

It’s great to have some guidance though, so here is a quick guide to general fitness goals:

  1. MOVE: find a way to add more movement into your daily life:
    • Daily walks – 20+ minutes in am, lunch, or after dinner
    • Walk to errands – grocery store, Walgreens, the Park, or park in furthest spot of parking lot
    • Take an extra trip up the stairs each time you use them. Use the stairs instead of elevator
  2. FIND WORKOUTS YOU ENJOY: If you like your workout you are more likely to stick with it. Could be:
    • Working with a personal trainer (this is a great way to
    • Group classes
    • Workout videos
    • Working out with a friend
  3. SCHEDULE IT: Have your workouts/movement in your calendar as standing appointments and treat them like a dr. appointment or work meeting. They should be a priority
  4. LIFT: Strength training is so important and so good for you. Lift 1-3 times a week (depending on how often you can realistically do it).
    • Compound movements – work multiple muscle groups to help build strength and get your heart rate up. Plus, it works more muscle groups in less time! This is a great option for a quicker workout and a great way to burn more calories and fat.
    • Work with a trainer or physical therapist at least once to find out what muscle imbalances you may have and what exercises you can do to improve those
    • Work all muscle groups: chest, back (upper/mid/lower), shoulders, bicep, tricep, abdominals, glutes, quadriceps, hamstrings, hips, calves.
    • Work in all planes of motion: frontal (side to side), sagittal (forward/backward), and transverse (rotational)
    • Challenge yourself: once you’ve established a base try going a little heavier or faster or doing more reps/sets.
  5. Cardio: in addition to daily movement try getting in 2-3 cardio sessions each week. This can be 20 min. of mindful walking, elliptical, cycling, stairs, running, a dance or kickboxing class. Again, find what you like doing.
    • Bored with cardio? Add intervals, do sprints, do it with a friend, take a class, listen to a podcast or motivating music, watch TV.

Everyone’s ideal week will look different and your ideal week may change depending on what life has in store for you at the moment. Generally, for me an ideal week would look like this:

  • Monday: Compound movements strength workout 30-40min (between clients)
  • Tuesday: 20-60 min. cardio (either at 5am, during kids nap, or after they go to bed)
  • Wednesday: Compound movements strength workout 30-40min (between clients)
  • Thursday: walking stairs (60-100 flights) during son’s weekly appointment
  • Friday: rest or long walk (with daughter in stroller, or during nap)
  • Saturday: Compound movements strength workout 30-40min (usually in basement while husband feeds kids breakfast)
  • Sunday: rest or additional cardio session (long walk with family on way to park)

Need help planning your perfect week? Let’s talk – hahnfitness@gmail.com


Self-Care Strategies

Fall_RunWhat exactly is “self-care” and why do we find it so hard to do. For some it just isn’t prioritized and for others a sense of guilt is associated with it. But, WHY on earth should we feel guilty for taking care of ourselves?!

What is Self-Care?

Self-care is a deliberate activity we do to help care for our mental, physical and emotional health. The activity should “refuel” you. It is NOT a selfish act. If we don’t care for ourselves we can’t care for others and we can easily become burned out. You deserve to be the best version of you and this is why self-care is so important. Self-care will help you find a good life balance which will allow you to do your job better, feel better, care for others better, and be the best you.

Self-Care is different for everyone, but some examples include:

  • Spending time with loved ones
  • Do regular doctor visits
  • Laugh
  • Relax someway everyday; a 20 minute walk, reading a book, meditating, bath
  • Don’t avoid aches and pains; get a massage, go to the doctor, do acupuncture, yoga
  • Make plans with friends
  • Do something you enjoy everyday
  • Get plenty of sleep
  • Eat healthy
  • Exercise; it’s great for mind and body!
  • Counseling / therapy is a great way to work with a professional to enhance the health of the mind. Being able to openly talk to someone who can provide constructive feedback can largely benefit anyone

Add these activities into your daily schedule and get friends/family on board to help keep you accountable. It takes practice to do self-care, but the more you do it the more it’ll become a habit.

We can’t be our best version if we don’t take care of ourselves. Personally my favorite self-care activities include:

  • taking baths
  • walking (I walk alone every Saturday morning)
  • having dinner with friends (I try to do this every other week)
  • snuggling with my son while he watches his TV show before bed
  • exercising 4-5 days per week
  • cooking, but only 1-2 times per week (I can do so little b/c of meal prep!)

What will you do for your self-care this week?



At the end of this blog are videos and recipes on how I prepped for the week 🙂

Here are some tips on how to get started with meal prep. I hope they help you succeed in your healthy living goals.

Meal Prep is the BEST way to set yourself up for success when looking to create a healthy eating habit. If you plan your meals out each week and prep them as much as possible you are much more likely to stay on track AND it makes dinner time much less stressful. No one has time to cook every night, so don’t!

How to meal prep:

  • Pick a day or two each week where you can spend a solid amount of time prepping. Many people find Sundays and Wednesdays work well.
    • It’s easier to split up the prep; in regards to time, ingredient freshness, gauging how many more meals you need for the week (there are many times I end up not having to make my Wednesday meal until Thursday or Friday b/c I ended up with so much food, or had an unexpected dinner out with a friend), and time.
  • Figure out how many meals you need (breakfasts, lunches, dinners, snacks)
    • Do you have a lunch meeting/date? Dinner plans with friends? You likely won’t eat a home cooked food for every single meal every week.
  • Breakfast: Keep it simple and quick. Some great options are oatmeal or overnight oats, egg scramble (can put some in fridge to eat another day), fruit & yogurt. Choose a couple breakfast items to eat throughout the week.
  • Lunch & Dinner: Make 3-4 different types of meals to rotate throughout the week for both lunch and dinner.
    • Simple ideas:
      • Grill a variety of meat and eat with roasted veggies, with/on a salad, in a IMG_7306burrito or protein bowl, or in a wrap
      • Veggie Noodle Pasta with shrimp & pesto or ground turkey & marinara sauce
      • Shredded Chicken or Pork in crock pot to eat with roasted veggies, with/on a salad, in a burrito or protein bowl, or in a wrapIMG_7304
      • Stir Fry – just throw in any veggies you have left in the house; along with a protein and a little stir fry sauce
    • Storage: put single servings of meals in individual tupperware, so they are easy to grab. If there is anything you will need to add to it before consuming tape a note on the top with instructions. Keep items that are eaten cold separate from ones that will  need to be warmed in the microwave
  • Keep it simple: the less complicated you make the meals the easier it will be to prep
  • Simg_7203.jpgnacks: Don’t forget to plan out your snacks and prep those too. Aim to eat 2 snacks a day and choose 3-4 types of snacks each week
    • precut your fruits and vegetables, put together single servings of cottage cheese and fruit, put servings of almonds in a baggie; buy string cheese, have small containers to toss a tablespoon of Peanut Butter or hummus into so you can easily bring it with you.
  • Stick with it!

For anyone interested in additional help; there will be more guided assistance for meal prepping available in my 8-week Healthy Habits Adventure online program that will officially launch January 2018. (potential soft launch earlier). Contact me for details


So much food! I did make the Cashew Crusted Chicken at the end of the week and it was tasty!


This week I crushed my meal prep and have 3 awesome recipes all ready to rock. Here’s what I did to prep:

And here are the recipes for this week:


More Meal Plans

  • Hard Boiled Eggs
  • Shrimp & Veggie Kabobs
  • Butternut Squash, Kale coconut salad
  • Chicken Breast (grilled) for easy grabs
  • Chicken wings on grill
  • Edamame Spaghetti w/ shrimp & pesto
  • Chicken Crust Pizza (SO GOOD!)