Sup dudettes (and dudes…?)
In this very moment, I’m sitting in the airport waiting for my flight to board. Going home to visit the fam for the weekend. Wooohooo!!!
It’s a long day of flying and layovers and lack of healthy food (and probably less exercise than I’m used to). So in the near future I’ll post about staying healthy while traveling, because it’s so important and yet so overlooked!! But while I’m on my trip, you can check out my twitter and Instagram to see how I’m attempting to maintain a healthy lifestyle as well as my daily life happenings.
As a personal trainer, I’m frequently asked about my pre-workout routine. You know, the preparation I take in order to get the best workout possible. So, I decided to break it down for ya today:
No, I don’t mean drink a bunch of Red Bull or soda. I mean water, and lots of it! More often than not, people don’t drink enough water throughout the day. In fact, according to a recent study in 2014, women should be drinking about 91 oz of water and men should be drinking 125 oz of water daily.
Hydrating before (and during) a workout is especially important because it helps your body regulate temperature and eliminate waste (through sweat). It becomes much more strenuous for our bodies to move nutrients and oxygen to our cells without the proper amount of hydration. This means less water=less energy.
So, I recommend drinking a big glass of water before, during, and after your workout, just to make sure your body stays hydrated!
I try to drink water periodically throughout the day. If it helps, set an alarm on your phone or put reminders on sticky notes on places you look at most.
Eating is my absolute favorite part of every day; and right now, my favorite thing to eat before my workouts are fruits–especially bananas. It’s a great source of healthy carbs so it gives me the energy I need to endure an intense strength training sesh. Sometimes, if I’m feeling rebellious, I’ll even add some no salt added almond butter (Trader Joe’s brand is my fave).
Literally so YUM.
Sometimes, though, I don’t always have time to whip up some chopped banana and almond butter goodness, so that’s when protein bars save my life. They’re on the go and full of energy. Quest bars are definitely my favorite!
It’s important to give your body fuel before a workout. It’ll make you feel stronger and more powerful, and you’ll be able to work out longer without feeling any sort of fatigue. I recommend eating no later than an hour before you hit the gym, allowing enough time for you body to digest and process your pre-workout meal so you get all the benefits of the healthy carbs!
I think stretching never gets enough attention, and yet, I could say it’s the most important thing to do in addition to exercising.
The benefits are endless: increased body and muscle temperature, increased oxygen levels throughout your body, larger range of muscular motion, better mental focus, and prevention of injury.
Any trainer (me included) will tell you to stretch before you start working out but most importantly during your workout. It’s important to keep your muscles warm when you’re exercising. Even just 5 minutes of stretching pre-workout will make all the difference.
Getting Some ZZZZs
I’m one of those people that need their sleep. If I don’t get my allotted 7-8 hours every night, I turn into this unrecognizable cranky monster of a girl. Guys, it’s not pretty…whoops!
Getting enough sleep the night before a workout helps your muscles recover. In fact, the majority of muscle growth happens when you’re sleeping.
Why is this important? Because muscle burns fat, so the more muscle you have, the more fat you burn! Simple. So rest up, Sleeping Beauties!
I’ve mentioned the importance of a workout partner before. I’m a huge fan of scheduling your workout with someone else because it helps you stay accountable. There are days that, if it were up to me, I would never leave my bed and binge watch Scandal on Netflix (my current obsession) without a second thought. But making a commitment to someone else seriously changes your mindset going into a workout, and it keeps me motivated and entertained the entire time!
Plan your workout
I am a religious workout planner. Part of my nightly routine is figuring out when I’ll have time the next day to workout and specifically what exercises I’ll do during that time. It makes me feel more organized, ya know?
Then I have no excuse. What and when are already planned for me, all that’s left is for me to do. I also think planning out my workouts helps me get a more effective workout because then I’m not walking around the gym like “la dee da” trying to figure out what to do next.
And yes, this is an example of an actual workout routine that I might perform. Workouts don’t always have to be complicated and full of intricate and difficult exercises. Sometimes, the simple stuff just works! To get some ideas for planning your workouts, check out my exercise index.
Let me help ya out
PS if you ever need help with workout plans, please contact me! I’d love to help. It’s kinda my job, after all. If you have any other questions regarding health and fitness, don’t hesitate to ask either!
That’s all for now errrybody, off to a day of travel.
Talk soon, xoxo
All photos by Riley Mahoney