“A lot of people have been asking me about my workout routine”
No, I’m not trying to sound like those influencers who BS about what their “audience is asking”. This is a question I get pretty often, at least once a week so I thought I’d share about my fitness history to give you some background and then, share my workout routine. For reference, I’m 37 years old and have a 10 year old child.
THEN
I grew up playing lots of sports! Soccer, dance & track & field the sports which I excelled at but I liked playing almost every sport except curling because well…it’s curling. No thanks. When I got to college, I got busier and stopped working out because I was trying to figure my life out with studying, exams and a part time job. Not exercising at all messed with my sleep, made my acne come back, messed with my mood and I also noticed I just wasn’t feeling well overall. I knew I had to do better and because of this, my friends, I discovered…..DRUM ROLL…….the GYM! I never went to a gym in my life and the first time I entered one was when I was around 19 years old. I immediately got a trainer because I didn’t know how to use the machines and ever since, I’ve been a workout girlie! I’ve tried different workouts over the years and finally realized that I truly enjoy exercising. It sounds woo-woo and almost unreal but I promise you that although sometimes (most times) it’s hard to get to the gym or to the workout, I’m always happy, grateful and feel pretty good when I leave.
When I was pregnant with Eva, I did not work out at all as I was pretty sick almost the entire time! I could go on about my day but it was tough, I either had nausea or heartburn or both so I took a break from the gym to survive. A few months after giving birth, when I felt better and most importantly was READY to work out again (you have to be ready – mentally and physically after giving birth. I personally think there is no rush), I was back in the gym and around that time, I really got into CrossFit! This was short lived, unfortunately. I stopped after about a year because although I like to be fit, I did not want the body builder look. I didn’t think it would suit me and that’s where I was headed with the traps showing up on top of my shoulders 😦
NOW
Here are a few of my past and current goals. I’m a walking work-in-progress, ok?
-To be toned. Not skinny…toned.
-To feel great BUT to not kill myself at the gym to the point where I get injured.
-To grow my glutes (aka my A$$) naturally, with workouts and extra protein. No shortcuts, no surgery. So that goal was somehow accomplished-ish but I am still working on it.
-I’d like to stay a size Small. I had gained some weight in 2023 and although some people said it looked nice on me, I wasn’t happy with MYSELF. I didn’t like how the extra 10-15 pounds looked on me which is what encouraged me to do the 75Hard Challenge from April-June.
MY CURRENT WORKOUT ROUTINE
Keep in mind that my workout routine changes constantly but some things stay the same. For example, no matter how much weight training I do, I always incorporate a day or two of yoga or pilates usually consisting of a restorative flow. I’m not a robot and don’t want to end up looking like one because I don’t stretch!
I work out at least 6-7X per week at the least. Some weeks I may end up doing 5 days only and some other weeks I find myself working out 8X+ because on some days, I worked out twice. This usually happens when I book a last minute restorative yoga session at night when I did a HIIT workout in the morning
Weight Training: I go to Sweat440, 4 to 5 times per week. When doing the 75 Hard challenge, because my workout had to be 45 minutes, I did not want to always have to figure out what to do at the gym on a Daily Basis. Because I have ClassPass, I decided to try Sweat 440 which is a 40 minute HIIT workout with an optional 5 min stretch and recovery. The cool thing about this place is that classes start every 10 min so I’m never late! Even after the challenge, I continued going there because I love that it’s a quick and very efficient workout. By the way, I am absolutely not paid to advertise them! I am simply sharing how awesome my experience has been going there! Here is how the workout is described on their website:
“Our full circuit consists of four stations. Each station covers three exercises performed for three rounds. During your workout, you’ll burn up to 800 calories and enjoy the afterburn for up to 48 hours. Our HIIT workouts are perfect for beginners, experts, and everyone in between, regardless of age. We’re here for busy people who seek results with just enough time to sweat.”
Cardio: Althouth the HIIT workout is pretty intense cardio wise, I also like to rollerblade, ride my bicycle, play padel or tennis during the week. If for example I played tennis in the morning, I may do a second workout but a more relaxed one like pilates later during the day. When it comes to outdoor sports, I have so much fun that I don’t notice the time passing. Unfortunately, it’s been raining a lot in Miami recently so I haven’t been able to do any exterior sports in a little while.
YOGA/PILATES: I LOVEEEEEEE doing these at least twice a week. Love love love yoga…but not any type of yoga or any type of pilates place. For yoga, I enjoy the deep stretch, recovery or the yin yoga classes which are more relaxing. Nothing is better than a yin yoga + meditation class after a long week of work, errands and working out. As for pilates, I found it difficult to find a studio I loved and it took me a little while (years, ok…years!) to find studios I vibe with. For me, pilates is not just about doing the moves on the reformer. I like having a nice teacher who helps me and others when needed and who speaks English (sounds insane but I’m in Miami sooooo). I also like when the studio has a vibe and is not “cold”. ClassPass is a great place to find studios near you or anywhere, really.
WHAT ABOUT WHEN I TRAVEL?
Although it can be hard, I try my best to exercise when I travel. If going to a hotel, it’s important that there is a fitness center. I usually use trip.com to look for hotels and I make sure to go in the options and check the “Fitness Center” box when searching.
If I am booking an Airbnb, I do some research to see if there are fitness classes available nearby with ClassPass. What I like about it is that there are classes available in most states and in Canada so I really have no excuses when traveling in North America.
If I’m in a country where most hotels don’t have gyms and ClassPass is not available (Tokyo and Bali, for example), I do my best to walk more and I may do some workouts that don’t require any equipment while I am at my accommodation.
There were also vacations where I didn’t workout or exercise much and just laid on the beach for a week. That’s okay too and I absolutely do not feel guilty about it! It’s okay to take a break, it’s okay to not work out for a few days and it’s okay to not work out on vacation. As long as I don’t fall off completely and get back on track when I come back home, I’m good!
OTHER THINGS & TIPS
First and foremost, I’d like to remind you all that 1) Genetics play a big role in your results and 2) I highly advise you to consult with your doctor and/or nutritionist before making any important changes. I’m also not a doctor so in no way shape or form is this any type of medical advise.
–Protein Supplements: I only drink vegan protein shakes because I am lactose intolerant. My favorites are from Orgain and Truvani. I also try my best to incorporate high protein foods into my diet.
–Alcohol: Ever since I did 75 Hard, I have almost completely stopped drinking alcohol. What a POSITIVE change in my life! I feel much better, too. I do have an occasional drink but am definitely not drinking wine during the week and cocktails during the weekends like I did before. By the way, the first 30 days of no drinking are super hard but it got better and easier with time. I don’t have the “ick” for a drink anymore. Last weekend I had champagne and I am still mentally and physically suffering from it.
–Outfits: It’s easier to work out when you look “cute-ish”! On a regular day at the gym I’m most likely wearing leggings, a sports bra, crew socks (for others to not guess that I’m a millennial), my fanny pack and noise cancelling headphones. And most importantly, I need a headband to protect my edges. Amazon is my best friend and I find so many workout clothing and accessories! You can find some of my favorite things here. Other brands I love: Alo, Skims, Nike and Lululemon.
–Trainer or no trainer? Get the help of a trainer if you need it! There are so many amazing fitness trainers out there and some of them can even train you virtually! They can help you set your goals, give you nutrition advice and help you get more comfortable with some workouts. Although I am not using a trainer now, I had trainers for years and it was very helpful.
–Accountability: Get accountability partners! Find other people who are into fitness and talk to them more, exchange ideas and recipes and encourage each other. I have a WhatsApp group chat with other fitness enthusiasts and I often communicate with friends who are on fitness journey. On the days where I don’t feel like getting up to work out, I open that group chat, see that my cousin Landsy posted his second workout of the day and take my behind to my fitness class. It’s motivating!
–General nutrition/hydration: Nutrition and hydration are important. If your’e eating junk food every day and working out, it’s probably going to take you much longer to achieve your goals. Eating well also help with the energy you get during your workouts! I am not a nutritionist or a fitness expert, and I wasn’t super good in science. These are things I noticed!
–Don’t take shortcuts if you’re looking for long term results. Unless there are medications you need for your health, I personally don’t encourage medications that are “weight loss miracles”. At the end of the day, you may get short term results and it may work out for an event or what not but unless you commit to taking these medications all of the time, you most likely will go back to your original weight when you get off of the medication. I believe that fitness is a lifestyle, not the miracle answer. Good things don’t always come easily and fitness is one of these things.
–Give it time! Remember that it’s a marathon, not a race. If you start working out today, don’t expect results by next week. It takes time! It’s a learning process with lots of trial and errors. Give yourself some grace but stay consistent! I promise you will see results, just not necessarily tomorrow. Sorry.
–Take progress photos! When doing the 75 Hard Challenge, we had to take daily photos and it was extremely annoying. However, in the end, I was ASTONISHED when comparing the before and after photos as the change was unreal. Take photos to track your progress! It doesn’t have to be every day.
–Listen to wellness podcasts: My favorites are TSC Podcast and The School of Greatness. Both often have guests that discuss health, fitness, vitamin supplements etc.
–Affirmations: Fitness is a lifestyle and what you tell yourself is very important. A lot of it is mental! Sentences and affirmations like “I am the kind of person who prioritizes his/her fitness” or “I exercise every day because it makes me feel good” will help change your mindset positively.
Fitness has changed my life for the BETTER! I sleep better, feel better and my thoughts are clearer, amongst other positives. What is your workout routine? What are your fitness goals?
With Love,
Sassou
P.S. I’ve curated some of my favorite workout clothes,gear, protein supplements and more in my Amazon storefront.
With Love, Sassou 
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