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.
While Nikkii Behrens, founder of Rare Pilates and Nikkii Health, is a Pilates instructor, she has many more strings to her bow. She is a qualified nutritionist, yoga teacher, sleep specialist, meditation coach, breathwork practitioner and Reiki master as well.
She says exercise is important to her because it gives her the energy she needs.
“My priority has never been chasing a certain body,” she tells Fit&Well. “I train to move well, have energy and stay healthy for the long term. I want to be able to keep up with life, travel, run businesses, and now chase after my son. Looking good is a bonus, but feeling capable is the real goal.
“I also exercise because it clears my mind—it’s my form of self-care,” she says. Her weekly routine is a mix of mat and reformer Pilates, as well as strength training, mobility work and plenty of holistic recovery, including regular sound baths.
Below she has shared details of what a recent week of workouts and recovery looked like.
Nikkii Behrens weekly workout routine
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Monday 8am
Strength x Pilates: full-body focus
Tuesday 9am
Reformer Pilates: obliques, core and upper body
Wednesday 8am
Reformer Pilates: lower body
Thursday 12pm
Long walk with pooch and family
Friday 8am
Yoga x Pilates fusion: stretch and tone
Saturday 9am
Rest day: sound healing
Sunday 9am
Mat Pilates: full body
Nikkii Behrens’ tips for building an effective workout routine
Move every day and choose something you actually enjoy
Behrens sets an intention to do some kind of movement every day.
“Movement is one of the best investments you can make in your future health,” says Behrens. “It improves strength, posture, bone density, cardiovascular health, mental wellbeing and longevity.”
Her weekly workout routine always has Pilates at the foundation “because it builds strength, mobility, stability and body awareness without constantly stressing the body.” She also makes sure she dedicates time to recovery, a weekly functional strength workout and daily walks with her dog.
“That doesn’t mean every session has to be intense—some days it’s a full Pilates workout, other days it’s simply a walk or mobility session. Consistency always beats perfection and you are far more likely to stay consistent if you actually look forward to it,” she says.
Focus on consistency over intensity
Behrens recommends committing to three or four workouts a week for the long term instead of going for it every day for two weeks and then stopping.
“Over the years, I’ve learnt that movement doesn’t have to be all or nothing,” she says. “Even 20-30 minutes counts, and if life gets busy, I simply adapt instead of skipping it altogether.”
She spends between 30 to 50 minutes exercising, because “I don’t believe you need to spend hours exercising. A well-designed, focused session is far more effective than simply working out for longer.”
Behrens says she tries to train first thing as it sets the tone for the day. “It gives me energy and means I’m less likely to skip it once work and life get busy. But ultimately, the best time to exercise is the time you’ll consistently stick to.”
Train for life, not just aesthetics
Motivation is a myth—routine is more reliable, says Behrens. She says scheduling exercise like a meeting makes it more likely you will stick to it.
“I don’t rely on motivation because it’s unreliable. Exercise is scheduled into my day like any other important appointment. Once it’s a habit, you don’t have to negotiate with yourself every morning.”
“The basics still work: move your body regularly, build strength, walk often, recover well, eat nutritious food most of the time and be patient. Sustainable habits will always outperform quick fixes. That’s what creates a body that feels as good as it looks, not just for summer, but for life.”
