Alignment
This page is where I share the routines, mindsets, and movements that keep me balanced.
My training window is normally 8:30am to 10:30am, but I stay flexible when life hits me. If I can’t get two hours in, I’ll do one. If I can’t do one, I’ll move for at least thirty minutes. Staying active as much as possible is what matters most.
I’m not a fan of feeling bloated and icky so I follow a high-protein, high-fat, low-carb approach to support fat loss, muscle tone, and steady energy. This diet helps to curb hunger so I’m not munching outside of my consumption hours.
My focus right now is building stability and strength, especially through my core and lower body, while toning and slimming down my upper body. I train with the intention of a balanced, well-toned feminine shape.
I currently weigh 270 pounds, with a goal range of 225-230. I’ve zeroed in on progress, consistency, and how my clothes fit me more than what the scale says. Every day I do not give up on myself brings me closer to said goal.
structure creates peace
I train 5-6 days a week. Not to chase an image but to prove to myself that I can do it. Sometimes I’ll take days off when I need to but I’ll always make up for it on the next day. This is my routine for the changes I want to see.
sundays
Pilates Upper body + Core
Focus: Arms (2-5lb Dumbbells – You Should Feel The Burn, Not Strain)
Around The Worlds – 3×8–10
Shoulder Press – 3×8-10
Tricep Press Backs – 3×8-10
Lifted Bicep Curls – 3×15
Serving The Platter – 3×10
Front Raises – 3×10
Focus: Core
Bicycles Crunches – 3×10 (Each Side)
Scissors – 3×10
Dead Bugs – 3×10 (Each Side)
Knee Drives – 3×10 (Each Side)
Bridge Marches – 3×10 (Each Side)
Cardio: Stair Master 30 minutes or more until failure.
mondays
lower body strength
Focus: Glutes
Barbell Hip Thrusts – 3×10 (Heavy, Controlled, Full Lockout)
Smitch Machine RDLs – 3×10
Cable Kickbacks – 3×12 (Each Side)
Sumo Leg Press or Single Leg Press – 3×10
Hip Abductions Machine – 3×10
Romanian Deadlifts – 3×10
Focus: Hamstrings (Choose One)
Seated Hamstring Leg Curls – 3×10
Lying Hamstring Leg Curls – 3×10
Cardio: 30 min Treadmill incline (10–12%), speed 2.8–3.2 mph until failure.
Tuesdays/saturdays
reshaping back
Focus: Back
Lat Push Downs – 3×15
Lat Pull Downs – 3×12
Seated Cable Rows – 3×10
Bent Over Rows (Barbell or Free Weight) – 3×10
Face Pulls (Seated or Standing) – 3×10
Rear Delt Flys – 3×10
Cardio: Stair Master 30 min steady climb (skip every 3rd step for glute engagement) until failure.
wednesdays
Lower body strength
Focus: Glutes
Barbell Hip Thrusts – 3×10
B-Stance RDLs – 3×10 (Each Side)
Cable Kickbacks – 3×12 (Each Side)
Sumo Leg Press or Single Leg Press – 3×10
Hip Abductions – 3×10
Focus: Quads
Hack Squats – 3×10
Heel Elevated Goblet Squats – 3×10
Leg Extensions – 3×10
Seated Leg Lifts – 3×10
Wall Sit – 15 Seconds On, 30 Seconds Off
Cardio: 30 min Treadmill incline (10–12%), speed 2.8–3.2 mph until failure.
thursdays
Pilates core + mobility
Focus: Core
Dead Bugs – 3×10 (Each Side)
Bridge Marches – 3×10 (Each Side)
Scissors – 3×10
Bicycles – 3×10 (Each Side)
Knee Drives – 3×10 (Each Side)
Focus: Mobility
Side Bend Mermaids – 3×10 (Each Side
Weighted March Lifts – 3×10 (Each Side)
Side-Lying Stretch (Top Leg Extended) – 1 Minute Each Side
Behind-the-Back Shoulder Opening Stretch – 1 Minute
Arm Circles – 1 Minute Each Direction, Each Arm
Optional Cardio: 30 min easy treadmill walk or light Stair Master until failure.
fridays
Lower body strength + Cardio
Focus: Glutes
Barbell Hip Thrusts – 3×10
B-Stance RDLs – 3×10 (Each Side)
Cable Kickbacks – 3×12 (Each Side)
Sumo Leg Press or Single Leg Press – 3×10
Hip Abduction Machine – 3×10
Focus: Cardio
Treadmill HIIT 30min → 30 sec jog/ 90 sec walk
or
Stair Master Intervals 30 min → 45 sec hard / 45 sec easy until failure.
the workout formula that works for me
These are the workouts I’m doing to achieve my desired look. A slim, toned, defined on top and strong, lifted, and sculpted on the bottom. A combination of upper-body Pilates and lower-body strength training works perfectly for my body. Pilates keeps my arms, back, and waist tight without adding bulk, while strength training helps me build my glutes and legs with shape and intention. This is the formula that aligns with my desired aesthetic. You need to find what works best for you and your body goals but feel free to try mine. If there are any questions, DM me!
fuel strategy
I follow a high-protein, high-fat, low-carb diet to support the slimming and toning of my upper arms, core, and back rolls. This way of eating regulates my appetite, keeping me fuller much longer and it’s easy to maintain while being affordable ESPECIALLY since I can be a picky eater.
01
Proteins
Chicken, turkey, salmon, shrimp, eggs, ribeye steaks, and ground beef are my S-Tier go-to options. I have no issues digesting any of these as long as I keep up with my fiber and water intake to prevent constipation and other possible irritable side effects.
02
healthy fats
There’s healthy fats in what I do consume and they’re good for me because they balance my hormones, keeps me full, and gives me steady energy throughout my days. Anything that helps me prevent unnecessary munching is a + in my book.
03
low carb
Although I am still learning how to create hot and cold low-carb dishes, I am happy many companies have been offering low-carb, making it easier to stay consistent with my body goals. It is that much easier when you don’t have to think much about it.
Now of course I’m hitting you all with the whole, “BE HEALTHY” mindset, but this is a safe space so I feel very comfortable sharing my misdeeds. Plain vanilla ice cream and milkshakes and some cold, crispy, green grapes have me in a chokehold and won’t release me! I do not eat them together BUT I’m a sucker for it, like, genuinely weak. The Jaws of Life cannot rip me from it. I can never pass them up and honestly, I never want to. Taking a break from my diet every now and then is part of my balance. A little treat keeps me sane, happy, and motivated even though I eat the entire carton of ice cream or the whole bag of grapes to look 8 months pregnant right after but it’s all worth it. Every. Single. Time. It keeps the soul soft! So don’t be afraid to stray every now and then but don’t make it too much of a habit because then what are we doing this for!?
current go-to snack options
This is what I grab when I get the urge to snack and need something to munch on.
Highkey chocolate chip mini cookies
I don’t get these too often because they’re on the expensive side of cookie options. I will say these are an *acquired* taste but if you cut out all other sugars, these become pretty damn good.
fiber one brownies
This option helps me keep my fiber up on the low-carb diet. They’re really good but do not overeat these until you build up your fiber intake, I hope you have a WFH job if you do because you will need to be near a toilet at all times.
simms turkey snack sticks
I get these from Aldi’s. They’re a generally cheap snack that give me that full feeling pretty quickly. They have beef ones too but I favor the turkey just for flavor purposes. I highly recommend these.
bob evans sausage patties
I also get these from Aldi’s. They’re not low in calorie but they are low in carbs and that’s what we need! I’ll air fry these on my way to the gym in the morning if I don’t have time to cook a full breakfast.
Right now, I’m committed to my “thick from the waist down, snatched from the waist up” era. I’m focused on core stability, lower-body power like I’m preparing to kick his door in, but too dainty to lift anything heavy look. I already snap necks when I walk in the room but I want to break ’em! Nothing better than knowing and FEELING like you’re that girl so I guess this is my life now….
recent gym flicks
Looking this good at 270 pounds should honestly be illegal. I do *not* look like what I weigh, and that’s my favorite magic trick. Make sure you are following me on IG though @_NextToSeven_ !
