Welcome to Workout Diaries, a series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.
Mallory Fox is an Arizona-based, NASM-certified wellness coach and the founder of training platform Foxy Fit. Fox’s approach towards movement is all about feeling good and her weekly workout routine reflects that, incorporating a wide range of movement.
“When I work out, I try to approach it based on what I need that day,” she tells Fit&Well. “I have chronic illnesses, so I prioritize how moving makes me feel. On days when I have a migraine, I need to adjust how I’m moving my body, so then I might do more meditation, gentle stretching and restorative focused workouts.”
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A lot of people will fit in a few dedicated workouts each week, but neglect regular movement. Fox says this second kind of activity is an equally important part of her routine. “I try to do a workout that breaks a sweat at least three days a week—usually four—but I try to intentionally move my body or do something to care for my body every day.”
Mallory Fox’s weekly workout routine
Monday
Physical therapy, strength training and walking between clients
Tuesday
Running, stretching and meditation between clients
Wednesday
Core workout and cardio
Thursday
Walking and stretching outdoors
Friday
Core workout
Saturday
Strength training
Sunday
Swimming
Mallory Fox’s tips for developing an effective workout routine
Be flexible
“I’ve found with myself and with clients, if I’m only counting a workout if it’s an hour long, it’s demotivating because it’s not always accessible to do an hour a day,” Fox says. “My goal lets me count a workout even if it’s just a quick break in between calls or an opportunity to go for a walk around the block.”
Start small
“I try to make a deal with myself to start moving. It doesn’t mean I have to stay here for an hour, but I’m going to see how I feel after five minutes and sometimes that motivation isn’t there at all when I begin, but at the end I feel that I can do this,” Fox says.
“Giving myself an opportunity to let the endorphins that come with exercise provide the motivation that I might not have at 9am,” she adds.
Treat exercise like self-care
“I’m moving because I want to care for my body and I want to take care of myself and have optimal health outcomes,” Fox says, explaining that this can help you find long-lasting purpose in your workouts.
Find what works for you
Just because you see people working out in a particular way on your Instagram feed, that doesn’t mean it will work for you. This is something Fox has learnt over the years and she’s now firm about what type of movement she wants to do and when she wants to do it.
“I work out anytime except early in the morning,” she says, adding: “I stay away from high-intensity interval training—I know it’s really popular, but I don’t like it.”
Don’t be afraid to set your own boundaries so you can develop a workout routine that you love.