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Allie Hansen is the host of the Overcome and Become podcast. She talks about her weekly fitness routine, which includes leg day, upper body day, Pilates, and a full body workout. She also shares her love for twerking between sets and the importance of sweating during workouts. Allie prefers morning workouts and enjoys pushing herself to lift heavy weights. She emphasizes the satisfaction and accomplishment that come from progress overload. Hello, this is your host, Allie Hansen, and welcome back to the Overcome and Become podcast. Let's get motivated. Welcome back, everyone. This is your host, Allie, and I'm so excited to be here. I feel like I haven't chatted with you by myself in a long time. Even though we've only had two episodes with a guest, it feels like forever since I've just been on here by myself, but I'm so excited. I have a super fun solo episode for us today, and it's just going to be fun and chatty and give you a little insight onto what my fitness life looks like, but before that, let's get into a life recap because it has been a couple weeks since we've done that. Tonight, we are having our Bachelor Watch Party, so if you don't know what that is, there's a TV show called The Bachelor, and then they also have The Bachelorette, and so we have all these girls that come over. We do treats, and we have brackets, and it's so much fun, and one of the ladies that watches it with us also just had a birthday, so we're doing a little surprise party tonight, and it's going to be so much fun. Cheer has been going amazing. School has been good, and life has just been really good. I feel like I'm finally figuring out what good routines are for me and just really feeling good, and I recently just refreshed and revamped all my goals, which I also want to briefly talk about in here because if you listened to, I think it was our first episode of the year where we talked about making goals and how we wanted these New Year's resolutions to stick, and I said that we needed to refresh and revamp before February, so that's what I did today, and I feel like a lot of my goals are going really good, and I'm just super happy with it, and definitely after rereading and revamping my goals today, I'm feeling reinspired, so I'm just ready to go. I'm super excited, but I want to get into this episode because I am just thrilled to be here. I love health and fitness so much. If you guys know me, I'm super big into it. I just thrive off of it. It's so much fun to me, but first off, I want to start with what my weekly routine looks like, and I want to remind you guys that this definitely differs on different things, and I would say this is my average routine when I'm home. When I travel, it looks very different, and when I do all the things, it looks very different, but this is my average routine. So Monday, without fail, is going to be leg day. We're going to be hitting quads. We're going to be hitting glutes. We're going to be hitting hamstrings, and we're going to be hitting calves. I love starting off the week with a good, hard, heavyweight workout. It just gets me feeling good. Tuesday is some form of upper body because if you do lower body, you've got to move to upper body. We are not a girl that skips upper body, and this definitely changes. So leg day, I incorporate all those muscle groups into one day, but some Tuesdays, I might do back and bi's or shoulders, triceps, butt, chest. We really try and work through all of those muscles, and I love upper body day because a girl with some upper body muscles, there is just something about it. Wednesday is walk Wednesday. I love pairing the first letter of words together. I just think it makes it so much more fun, and after we've had two heavyweight, hard workout days, we need a little break in the midweek, but we still want to get that physical activity in, so I love going for a walk. Thursday is Pilates. So this is a new addition to my routine. Normally, I'd go back through and maybe do a little leg day, but I did Pilates the other morning for fun, and I was severely humbled. I was so freaking sore the next day. I cannot express to you guys, and I didn't like that. I didn't have to lift any weights, and I was in so much pain, so now we do it every single week so we can feel good, and it's more of like a flow. You can work on your mobility and flexibility, and it's just a great way to switch things up. Friday is full body Friday. That's going back to our pairing the first letter of words. I love finishing off the week with a good sweat and just really hitting the whole body, so not only do I sweat. It's more compound and cardio movements, so we're doing compounds, and those look very, very different, but we also try and get our heart rate up, and it's super fun. And then Saturday, this day changes quite a bit. I would say this is definitely a day that's not set, but most of the time, this is a day that either looks like I'm running, so I'm going for a couple-mile run, and most oftentimes it's abs because I definitely like to dedicate a day to a good ab day, a good core day because if you think about it, the core is at the center of your body, so if you have a strong core, that's going to help when you work out your legs. That's going to help when you work out with your upper body. It's just going to help with a lot of things, so I love doing that. And then Sunday is my full rest day. That is a day that I really do not make myself get up and do anything, and some days, some Sundays, I will go for a walk if that's with a best friend, if that's with my mom or my dad. Sometimes I'll do that, but that definitely doesn't happen every Sunday, and I love going for a 10-minute walk before my warm-up. We have a treadmill at my house, which is my favorite thing ever. I love having a treadmill because it's also a source of motivation to get me out to the gym because it's super cold, so I have to walk outside to get to our gym even though it's only for like two seconds. It still just gets me warmed up, and then I'm ready to go outside, so I love doing that. And you guys are going to probably be like, Allie, oh my gosh, but the first song that I listen to every single morning is Cheap Thrills. This is a song that I'm obsessed with, and it's on repeat all the time, and it gets me so hyped to get weight lifting and to get moving my body, and I love it, and it puts me in the best mood. I swear, that song automatically just gets some endorphin release going in me, and I'm ready to go. It's like five in the morning, and I'm like ready to run a marathon, and I'm ready to talk to hundreds of people, and it's so much fun. Now between sets, I'm not a chill worker-outer, I guess you could say. I'm always dancing around because I have to listen to hype music. I love getting hyped up, and so between my sets, you're either going to catch me dancing around or you're going to catch me twerking, so this is kind of a funny fact about me that I've never shared on here before, and once again, you guys are going to be like, oh my gosh, Allie, but I love to twerk. It's like my hobby. It's part of my personality. It's one of my favorite things. One of my friends got me twerk pong for Christmas, and so I love doing this, and it just gets you moving and grooving and going, and so I don't just stand there and do nothing between my sets. I sip water. I'm twerking. I'm dancing around, and it's so much fun. I love working out because it really, really makes me feel my best, and there is nothing I love more than a good sweat. I always say the sweatier the better, and I will stand by that forever because I feel like it just detoxes my whole body when I just sweat what feels like buckets of it, and so in the winter, I don't get that as much because it's not as warm in our gym, but in the summertime, I'll open the doors. I'll open the garage because that's where I work out. We have a whole gym in our garage, and it gets super hot in here, and I get really sweaty, and I love it so much. For me, when it comes to workouts, I always love working out in the morning, and I'm definitely not against afternoon workouts because sometimes I really am feeling it, but if I can get my workout in in the morning, I always feel so much better because I feel so much accomplishment if I get it in in the morning. It sets me up. I always have better days, and I have more energy, which is weird because when I get up early and I work out, I will have so much more energy than if I sleep in, so I always try and remind myself that when it's really hard to get out of bed, and some people really do prefer afternoon workouts, but I'm definitely just a morning workout girl. Right now, like I said, I've definitely settled into a routine, probably the best routine I've ever been in in my whole entire life, but I get out to the gym around 5.50 every morning. I get up at 5, and then I have a lot of things I do in the morning, and then I'm out in the gym by about 5.50, and I would say I work out anywhere ... Really, it depends. I work out anywhere from minimum of 20 minutes up to an hour. It just depends on the day. Depends on the workout. I love to progress overload, so this is something that in the moment, I love to do. I love to lift heavy weights, and I love to really push myself. One of my favorite things is hitting PRs. In fact, I just hit a new PR on hip thrusts, and I hit 395, which I'm so proud of, and this, like I said, is something that I love in the moment, but the next day, I am so mad at myself because I can't walk. I can't get on and off the toilet because I am so sore, and this is probably bad. Don't do this every single week or every single time, but there are definitely times that I just want to push that weight, and I'm so sore after, but there is something about being sore after a workout because as miserable as it makes you the next couple days, you feel so much accomplishment because you're like, it actually makes me feel like I did something in the gym today because you feel that tightness in your muscles, and you really feel like you worked them, so there is a lot of accomplishment that comes from progress overload for me, and that's definitely not for everyone, but if I'm going to give any tips from being in the fitness game for a little while and hopefully being in it the rest of my life and figuring out what works best for me and what I love, as hard as it is because it is so hard, like everyone else, I'm going to say consistency is the most important part, and for me, the only way to stay consistent is to create a routine that I love. I have to wake up every morning craving my workout. It's kind of like I always think about how people have their morning cup of coffee that they wake up and they're genuinely so excited to drink that cup of coffee, and that same thing has to be for your workout routine, so for me, you guys, once again, are going to think this is kind of silly, but if I think about Cheap Thrills, I know how excited I get listening to that song and how pumped I get, so if I think about that, I am so excited to get out to the gym, and I have to remember how it makes me feel, how good it makes me feel, so you just have to drill into your mind the positives that come from it, and it just has to be something that every morning you wake up you are so excited to do, or that consistency part is never going to be able to settle in. Create something that makes you feel good and that you love to do, so I know this is a little bit shorter episode, but I hope you all loved it, and I thought it would be fun just to share my little fitness life, and like any other fitness creator, I guess you could say, nutrition is very important, and nutrition is definitely a part I struggle with more, but I'm working on it. I'm trying to find healthy recipes that I love, that I can stick to, that are quick and easy, and I'm a quick and easy girl, because if I have to take time to cut something up versus just grab something, I'm just going to grab that something, because I just go, go, go all the time, so I'm always going to go for that grab something, so I try and create ways to make my life easier, and to really remember why I choose to eat healthy in the first place, and remember, you are not a bad person if you miss a workout for one day. Like I said, this is my average routine, but it does not look like this every single week, especially if I'm traveling, it looks nothing like this. Do I try and move my body still? Yes, because it makes me feel good, but if I miss a workout, I'm not shaming myself for that. I'm not like, oh my gosh, I'm a terrible person, and I'm going to lose all these results. Even if you miss a week of workouts, you're not going to lose all the results that you worked so hard for, so that's something to keep in mind with fitness as well, but we're going to finish off with a quote, and I love this quote. I found it on Pinterest, and it says, if not now, then when, and I love that because it is so easy to make excuses for ourselves, and I do this so frequently, and this is something that this year, I'm really trying to get better at, if not now, then when, and I want you to let that sink in, because this could relate to so many more things than just fitness, but I want you to remind yourself that, that you always think that there is going to be a perfect time to do something, and there's not, because now, now's the perfect time. This is the time that you get, and it is extraordinary, so I hope you guys all loved this episode as much as I did. It was just kind of fun and chatty, but overcome and become the extraordinary. I will talk to you guys next week for another very exciting episode. Bye!
