With limited time in each day, it is crucial that we get the most out of each and everyone of our workouts. When it comes to exercise, it is important to train smarter and not harder. So what can you do today to make sure you are working out AND recovery to your full potential?

#1 Hydrate and Replenish

• It is important to hydrate before, during, and after each workout. Our bodies are about 60% water. Even slight dehydration will decrease athletic performance and can cause increased muscle cramping. Water helps transport nutrients to your cells and muscles. It also helps lubricate your joints preventing injury.
• Tips to help with hydration
  • Aim for half your body weight in ounces (Ex: 140 lb person should drink roughly 70 oz of water per day)
  • Start your day with 16 oz of water and drink water throughout the day. Remember once you feel thirsty, you are already dehydrated.
  • If you are working out for more than 30-45 minutes, add electrolytes and trace minerals to your water. My favorite is ultima replenisher 1 scoop during workouts.

#2 Eat Before your Workout

• Food is fuel. Carbohydrates are what keep your body energized during longer workouts. Our bodies store glycogen in our liver and muscles to be converted into glucose for energy. If your body does not have enough glycogen stores, premature muscle fatigue can occur.
• Examples of pre-workout meals/snacks: apple with almond butter, oatmeal with walnuts and blueberries, plant based protein shake with berries or a banana, or avocado toast

#3 Pre-Workouts 

• Most of the pre-workouts on the market are filled with dyes, chemicals, preservatives and who knows what else since supplements are not regulated.
• It is important to know what is in the pre-workout you are taking. Here is a list of a few of my favorite (more natural) pre-workouts to give you energy during your workout:
  • D-Ribose: 2-5 grams before your workout. D-Ribose is a sugar that helps feed the mitochondria which in turn increases ATP production (ENERGY)
  • Beta-Alanine: 500-2,000 mg before your workout. Beta-alanine is an amino acid that is excellent for muscle endurance
  • Matcha Ignite: Filled with matcha tea, nutrients, and adaptogenic herbs, this is a great, clean pre-workout. It is not going to have as drastic of an effect as beta alanine.

#4 Mix it Up

• Although you are comfortable heading to the gym, hoping on the elliptical for 20-30 minutes, and doing some free weights, it is important to add variety to your workout. Class Pass is a great way to ensure variety in your workouts. When you sign up for Class Pass, you can choose from a variety of classes including spin, pilates, kickboxing, yoga, barre, interval training, and more.
• I recommend 3 days of strength training per week, 1-2 days of low impact exercise (yoga, pilates, or barre), and some form of cardio 4-5 times per week. This may sound like a lot, but remember you can get your heart rate up with just 10-15 minutes of intervals (jumping rope, jumping jacks, squat jumps, mountain climbers, burpees, etc). Remember cardio and strength can easily be combined into the same workout with cardio intervals in between strength training sets.
• Want a trainer to come to your house?  Or the motivation of group training? STAT Wellness offers personal training, small group training, and bootcamps for all levels. I’d love to hear from you.

#5 Rebuild Muscle

• Since glutamine is the most abundant amino acid in the body, it is a great post workout supplement to help replenish your muscles. Supplementing glutamine post workout can help reduce muscle soreness, prevent muscle catabolism (breakdown), and shorten recovery time.

Don’t waste any time and get the most out of each of your workouts!