Best exercises to add to your workout routines.

Mar 07, 2022

 By Sophia McDermott, Lifestyle Coach & Fitness Expert. 

There are so many different ways to workout depending on what your goals are. So if you aren’t a fitness professional it can be daunting knowing what to do. Then there is the old stigma that lifting heavy makes you bulky. I am here to tell you that lifting heavy will create the change you want. The body needs to be pushed. It needs to be forced to adapt. What makes one ‘bulky’ as such is the diet. If you eat right to complement your workouts, resistance training will give you toned, sculpted muscles.


So regardless of your goals are to lose weight or tone up or build muscle, or be super fit, all aspects of working out should be thrown into the mix one way or another for overall health and to transform your body, but with specific emphasis on the aspect, you wish to focus on.


If fitness is your goal, doing some resistance training is still important to keep your muscles and joints strong.


Some great exercises to do to incorporate into your fitness routine are:

  • Squat holding a weight at your chest.


  • Plank holds.


The squats will keep your legs and joints strong while working your arms to hold the weights and the planks will keep your entire core strong.


If building muscle is your goal, doing some fitness training is important to keep your heart healthy and to stay trim.

Some great activities to incorporate into your strength routine are:

  • Kettlebell swings.        



  •  Fast page uphill walking.


If you are a member of my FIT.EMPOWERED.WOMAN program you’ll notice that my workouts are geared towards my set workout themes. Each theme is so important. Regardless of what specific goals anyone may have, these themes are essential to get into the best shape possible and to be in great overall health.

  •  I focus on sculpting and toning the body from head to toe with weights as well as challenging bodyweight exercises.
  •  I also focus on keeping fit and burning up those calories with high-intensity bodyweight exercises performed back to back with little or no rest.
  •  And lastly, I focus on posture, core strength, mobility, and elongating the muscles by guiding my members through an intense, yet zen workout with very challenging bodyweight poses stretches.


 Also with me, you’ll never do the same workout twice. I do this for two reasons. One to keep the mind stimulated. If you are bored you’ll never stick at anything. And two, to keep the body guessing and being forced to adapt. The changes will happen much faster. Trust me


Who here is bored of doing the same old routine at the gym? Or not knowing what to do at the gym?

If this sounds like you, then try to add those fun and dynamic exercises I’ve suggested to your schedule. Also, get out and enjoy a vigorous uphill walk which will also be an opportunity for you to clear your mind and get some fresh air.

If you’d like to join me and workout with me and let me guide you through fun, interesting, quick, and effective  workouts, then feel free to check out my membership here: