{"id":212896,"date":"2026-01-02T08:57:10","date_gmt":"2026-01-02T08:57:10","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/212896\/"},"modified":"2026-01-02T08:57:10","modified_gmt":"2026-01-02T08:57:10","slug":"an-expert-trainer-in-her-late-40s-says-this-is-the-exact-weekly-workout-she-does-to-help-her-feel-energized-not-exhausted","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/212896\/","title":{"rendered":"An expert trainer in her late 40s says this is the exact weekly workout she does to help her \u201cfeel energized, not exhausted\u201d"},"content":{"rendered":"

Welcome to Workout Diaries<\/a>, 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.<\/p>\n

As a women’s health coach and menopause<\/a> specialist, Kate Rowe-Ham knows that regular, varied exercise is important to aging well.<\/p>\n

<\/p>\n

But as a busy mom of three running her own business, she also knows that time is a luxury.<\/p>\n

You may like<\/p>\n

That’s why she anchors her morning with 30-45 minute sessions of strength training, cardio or mobility work.<\/p>\n

\u201cMy workouts are designed to help me feel energized, not exhausted,\u201d she says. \u201cI want to walk away feeling strong, not punished.\u201d<\/p>\n

She tries to train five times a week, prioritizing movement that will help future-proof her body.<\/p>\n

Below, she shares her weekly workout diary and her top tips for creating a sustainable exercise routine.<\/p>\n

Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.<\/p>\n

\"TrainerKate Rowe-Ham<\/p>\n

Social Links Navigation<\/p>\n

<\/a><\/a>Trainer and author<\/p>\n

Kate Rowe-Ham is a trainer and women’s health specialist. She\u2019s also the founder of the Owning Your Menopause<\/a> app and author of Owning Your Menopause: Fitter, Calmer, Stronger in 30 Days. Her forthcoming book, The Longevity Solution, goes on sale in 2026.<\/p>\n

Kate\u2019s weekly workout routine <\/p>\n

Monday 6am
Upper-body workout<\/p>\n

Tuesday 6am
HIIT<\/p>\n

Wednesday 6am
Lower-body workout<\/p>\n

You may like<\/p>\n

Thursday 6am
Full-body workout<\/p>\n

Friday 6am
Stretch<\/p>\n

Saturday 10am
Core and upper-body workout<\/p>\n

Sunday
Long walk\/ rest day<\/p>\n

Kate Rowe-Ham’s top workout tips1. Start small and prioritize consistency<\/p>\n

Rather than setting yourself up for failure with unrealistic goals, focus on achievable targets and make sustainable changes.<\/p>\n

\u201cStart small, stay consistent, and build from there,” says Rowe-Ham.<\/p>\n

Try adding movement to your day with regular walks or aim for a few 15-minute workouts a week.<\/p>\n

\u201cDon\u2019t overcomplicate it\u2014your body craves movement, not perfection,\u201d says the trainer.<\/p>\n

2. Focus on how exercise makes you feel<\/p>\n

Having unrealistic workout goals won’t help you stick to your exercise plan, but forming daily habits that improve your mood and energy levels will.<\/p>\n

\u201cWhen you link movement to your energy, mood and long-term health, it becomes less about willpower and more about self-respect,\u201d says Rowe-Ham.<\/p>\n

\u201cFocus on strength, balance and feeling good, and let that be your why.\u201d<\/p>\n

3. Don’t despair if you go off track<\/p>\n

While it’s good to be consistent, it’s also important to let yourself off the hook if you slip up and adapt plans as needed.<\/p>\n

\u201cLife happens! I\u2019ve learned not to beat myself up when things don\u2019t go as planned,\u201d says Rowe-Ham.<\/p>\n

\u201cThe key is to have a flexible mindset: if I can\u2019t get a full session in, I\u2019ll go for a walk, stretch or do a 15-minute mini workout at home.\u201d<\/p>\n

4. Pick the right time<\/p>\n

Rowe-Ham says she’s a morning person, so she likes to exercise first thing, as it sets a positive tone for her day.<\/p>\n

However, that doesn’t mean you have to stick to this routine.<\/p>\n

\u201cI always tell women to work with their bodies, not against them.<\/p>\n

\u201cIf mornings feel overwhelming, choose a time that suits your rhythm and lifestyle. The best time to work out is the time you\u2019ll actually do it.\u201d<\/p>\n