Werkout Wednesday
Slaying Winter Blues: Strength, Self-Care, and Keeping Your Crown Straight
How I’m Taking Care of Me
Hey Empresses! ✨
It’s officially the first-ever Workout Wednesday edition of Behind the Crown! And let me tell you, we’re starting strong. Winter workouts hit different, don’t they? Especially when it’s pitch black outside, your bed is calling your name, and you’re thinking, “Why don’t I just skip today?”
But here’s the thing—I refuse to let the winter blues win. Not this season. Not ever. 💪🏾
Every time I step into the gym, I remind myself of why I’m there: to grow stronger, to feel good, and (let’s be real) to bring back that lil’ booty shelf that disappeared during tougher times. 🥲 My secret weapon? Dancing before I stretch. Yep, I vibe out like I’m auditioning for a music video—because how can you be in a bad mood when you’re hyping yourself up to your favorite song? Trust me, it’s the best energy boost!
My Fitness Journey: No Trainer, Just Trial & Error
Let’s get one thing clear—I’m not a personal trainer or fitness expert. What I share here comes from my own experience as a former Division I lacrosse player (fun fact!) and my VERY dense saved folders on Instagram and Pinterest. Oh, and a little help from ChatGPT, because why not? 💡
Fitness for me isn’t about perfection—it’s about showing up for myself and doing what feels good for my body. So if you’re here for inspo, take what works, tweak what doesn’t, and make it yours. We’re all on this journey together. 👑✨
This Week’s Energy: Cold, Dark, and Still Showing Up
Winter vibes can make you want to stay in bed all day, but showing up for yourself is half the battle. This week’s gym sesh was all about consistency and staying focused. The warm-up got my blood flowing, and I loved how the Smith Machine circuit pushed my legs and core. My favorite part, though? Discovering how strong I’m getting! Pull-ups are no joke, but I’m slowly leveling up—and let me tell you, every rep feels like a win.
Every week self care takes on a new form and I may categorize a lot of different activities as self care. This is just the beginning of my journey. This week, self-care looked like staying consistent in the gym, and writing down my progress. I’m even keeping track of some of the aches and pains to figure out how to strengthen those areas. I’m also adding a massage to my end-of-year self-care plan because my body deserves it.
If I didn’t mention it in the last episode of Not Just A Motha, I lost a lot of weight during my deep depressive phase. And let me tell you, the way my lil’ booty disappeared!!! Nah. We’re not going out like that. 😩 So now, I’m in the gym working on getting that shelf back and growing these back muscles too! Seeing all these girls doing calisthenics makes me want to level up—like, they look so damn strong and sexy! Here is a clip of my back workout from this past Sunday.
I am not ashamed to say I am a Instagram/Pintrest workout girl. I have an extensive folder on there that I wish I could share! I use the post I saved in tandem with my prior D1 Lacrosse experience and… Chat GPT! Yes I sure do! I care for you so here is the simple prompt I used to create a workout plan geared specifically to my goals and ailments.
(This should not take the place of an actual trained trainer)
Empress Fitness Plan Prompt
It’s [insert month and year], and I’ve been working out but feel like I need more structure to achieve my goals. I’ve made some progress, but I want to focus on improving specific areas. Here are my priorities and details:
1. Fitness Goals:
• [Insert goals, e.g., building glutes, improving pull-up strength, developing abs, increasing overall strength, etc.]
• I also want to improve [insert additional areas, e.g., triceps, back, chest, core, calves, endurance, etc.].
2. Health Considerations:
• [List any relevant conditions, e.g., carpal tunnel, joint pain, hip/knee issues, or past injuries.]
3. Current Routine:
• I typically spend [insert time, e.g., 1-2 hours] at the gym.
• I always start with 15 minutes of cardio as a warm-up.
• I stretch on my own and don’t need assistance with stretching routines.
• I’d like to include mobility work to improve flexibility and joint health.
4. Workout Preferences:
• I aim for [insert frequency, e.g., 3-4 workouts per week].
• One workout should be a home or calisthenics workout that can be shorter than gym sessions.
• I’d like the plan to balance [insert key focus areas, e.g., strength, mobility, muscle development, etc.].
5. Format:
• Please provide the plan in a table format for easy reference.
Request:
Create a monthly workout plan based on this information. The plan should help me reach my goals and accommodate any health considerations while staying structured and balanced.
(This should not take the place of an actual trained trainer)
Workout Breakdown
Here’s the full rundown of what I did this week, so you can save it or try it out yourself:
🔥 Cardio Warmup (Treadmill)
• 15 minutes at a pace under 10:30/mile
• Alternated between incline and flat terrain
🔥 Smith Machine Circuit
• Closed Stance Squats: 3 sets (25 lbs on each side)
• Calf Raises (superset with squats): 3 sets (25 lbs on each side)
• Reverse Lunges: 3 sets (25 lbs on each side)
(These were a surprise challenge for my hips!)
• Inverted Pull-Ups: 3 sets (bodyweight)
• Overhand Grip Rows: 3 sets (10 lbs on each side)
🔥 Core Crusher (Standing Ab Machine)
• Bicycles: 3 sets
• Knee-Ups: 3 sets
• Knee-Ups to the Side: 3 sets
Why I Show Up: For Me, For You, For All of Us
Working out is my way of pouring into myself. It’s not just about the physical—though I’m ALL about growing my back and rebuilding what I lost during tough times (RIP booty shelf). It’s about showing myself that I can do hard things. That I can stay consistent. That I can make myself a priority—even when life feels overwhelming.
And here’s the thing: you can too. Whether it’s dancing in the mirror before your workout or crushing it in the gym, find what brings you joy and stick with it.
My Favorite Tip: Find Your Joyful Ritual
Some days, you just need a spark to get started. For me, it’s that stretch-and-dance warm-up—because how can you be in a bad mood when you’re vibing out to your favorite song? What’s your go-to move to hype yourself up? Let me know—I’d love to try it!
What’s Coming Next for Workout Wednesdays?
Every other week, I’ll share how I’m staying active, some motivation for staying consistent, and maybe even a playlist or two to keep you energized. And because I love you so much… this is my routine for December. Now, I want to hear from you, too!
What are your workout goals this winter? What do you struggle with when it comes to fitness? Drop your thoughts, and let’s make this a community thing.
Crown Reminders
You don’t have to be perfect; you just have to show up. Even on the hard days. Even when it’s cold and dark outside. You’re not just working out—you’re reclaiming your power, one rep at a time.
Let me know what resonated with you most this week—I love hearing from you. And don’t forget to follow me for daily vibes:
#EmpressMantras #SpellingIsASpell
P.S. Save this workout if you’re looking for ideas, and don’t forget to follow along on social media for more Workout Wednesday inspo! #NotJustAMotha #FitMomGoals #WorkoutWednesday
👑✨ “Self-care isn’t selfish—it’s how you polish your crown. Stay radiant, Empress.”💜