How to Stay Strong, Toned, and Mentally Fit

Rochelle, is a busy mum of two girls, Amaya (11) and Liyaana (8).

Life has thrown her a fair share of curveballs, but through it all, Rochelle has learned the importance of physical and mental health, and how these elements can transform our lives.    

Maintaining a consistent workout routine, for me, is about feeling strong, energised and mentally refreshed. I’ve found that when I stay active, I’m stronger, more focused, and most importantly, in a better place mentally.

My goal is to encourage women to take charge of their fitness, so I’m sharing what works for me. If you’re looking to tone up, build strength, and improve your overall health, I invite you to try some of the exercises I do each week.

My Weekly Routine 

I train six days a week, mixing up different muscle groups and focusing heavily on strength training. I don’t spend hours at the gym each day – some workouts are as short as 30 minutes, while others last up to 90.

This balance allows me to keep my fitness progress steady without feeling overwhelmed.

Here’s what my weekly routine looks like:  

Monday: Chest and Triceps

Tuesday: Back and Biceps

Wednesday: Legs and Butt (aka Hump Day!)

Thursday: Shoulders and Bicep

Friday: Legs and Butt

Saturday: Whatever I Feel Like – I listen to my body and may do a mix of everything.

Sunday: Rest Day

I mostly stick to this schedule, but some days I switch things up or focus on multiple muscle groups. Flexibility is key – it’s about showing up and moving, not perfection. 

The Importance of Strength Training

For my workouts, I rely on weight training, which is perfect for toning and building strength. I use dumbbells, barbells, cable machines, and weight plate machines at the gym.

Strength training has been a game changer for me because it not only shapes your body but also makes you feel empowered.

There’s something so rewarding about lifting heavier weights as you get stronger over time. If you’re new to strength training, don’t worry – start light, focus on your form, and increase the weights gradually as you feel more confident.

Why I Work Out

My goals go beyond physical appearance. Of course, toning up and building strength is important to me, but my biggest motivator is my mental health.

Regular exercise helps me clear my head, reduce stress, and feel more focused throughout the day. It’s my time to disconnect from everything else and focus on myself.  

How I Stay Consistent

Consistency is everything when it comes to fitness. Here are my best tips for staying committed to your workout routine, even on those tough days: 

Set your alarm and get up early: I set my alarm for 4:45am Monday to Thursday, and there’s no stalling! I jump straight out of bed, turn on the lights, and get ready for the gym. It might sound intense, but starting early ensures I get my workout done before the day gets too busy.

Don’t look at your phone: It’s tempting to check notifications or scroll through social media when you first wake up - or even throughout your workout, but this can lead to distraction. I avoid my phone completely until after my workout. 

Treat your workouts like appointments: I book my workouts in my schedule just like I would a doctor’s appointment – they’re non-negotiable. You wouldn’t cancel a health check up because you feel lazy, so don’t cancel on yourself!

Track your progress: I use the notes app on my phone to record every workout – the exercises, the weights, reps, and sets. This helps me see how I’m improving and motivates me to push harder. Progress doesn’t happen overnight, but keeping track shows you how far you’ve come.  

How to Get Started

For those of you just starting out, my best advice is to keep it simple and start with the basics. You don’t need fancy equipment or hours in the gym to make a difference. You can even pick up affordable dumbbells from Kmart or Big W and work out at home.

Consistency is more important than intensity. Commit to doing something every day, even if it’s just a short walk or a 20-minute workout. Building the habit is the most important part. 

Tips for Busy Women

I know life can get hectic, and it’s easy to let fitness become an afterthought. But I’ve found that getting my workout done early sets the tone for the rest of the day. I love knowing that after my gym session, I’ve already taken care of my body and mind. The rest of the day is mine to tackle other tasks, guilt-free. If mornings don’t work for you, find another time in the day that does.

The key is to plan ahead and make fitness part of your routine, not just an afterthought. Even a few short workouts a week can make a huge difference in how you feel. 

Find What Works for You

Finally, fitness should be fun and empowering! My routine works for me, but don’t be afraid to experiment and find what makes you feel your best. Whether it’s walking, lifting weights, or yoga, the important thing is to move your body in a way that makes you feel strong and confident. I hope my routine inspires you to get moving and start working toward your fitness goals. 

Remember, it’s not about being perfect – it’s about showing up for yourself and staying consistent.