You’ve got your session down. You know what you’re doing, and you know what your goal is. But how can the hours before and after your workout help you to maximise the results? Taking the time to prep your mind and your body gears you up for giving your best performance. And giving the body time to rest and restore afterwards is key to allowing you to get ready for your next session.

Pre-Workout

Mindset

Mind over matter, always. Our brains will tell us to quit long before our body will. Having a positive mindset is key to your training success. Your mind can help keep you motivated and consistent if you use it in the right way. Think about succeeding and completing your workout before you do it. The mind cannot differentiate between what’s real and what’s not, so will send responses to the body as if the workout is done. Giving you an uplifting boost before you’ve even started!

Hydrate

Hydration is key before a workout. Helping to prevent fatigue, muscle cramps and dizziness, staying hydrated before, during and after will help to replace the increased water loss that happens through sweating. Just try to resist taking too many toilet breaks during your session as this can disrupt focus!

Fuel Up

Food is fuel for the body and muscles. Eating good food a couple of hours before a training session helps to give you that sustainable energy to carry you through your workout. Think Protein, Carbs, and Healthy Fats. Peanut Butter toast, Avocado and egg. Or fruits that involve complex carbohydrates such as Bananas, which give slow release energy, a good pre workout snack!

Plan/ playlist

Know what you are doing and hold yourself accountable to it! Writing your session down, whatever form of exercise you do. Setting a target of how many sets or reps, how far you will run, or how long you will workout for will help to keep you motivated when you begin to get tired. Working out with a friend or by using a tracking app to compare your workout, helps to give you support and a challenge if you are feeling competitive!

If you know you tend to hit a slump mid workout plan something to help keep you feeling motivated. Did you know..? Songs with a BPM (beats per minute) of 120-140 are best for when you’re moving! Know you’re going to be working out for an hour? Make your playlist and put your favourite feel good song half way through! Need some inspiration? Check out our Studio FIITFlow playlist by tapping the image below!

Motivational Beats to get you moving

Warm Up

Before any form of exercise you should always do some form of gentle movement which prepares the body for what its about to do. This also helps to prepare your mindset. For runners, focusing on stretching out the hip flexors, calves and hamstrings and warming up the ankle joints can help prevent injury and prepare the body for the high impact exercise. At the start of a Yoga class gentle mobilisation movements are done to warm up key joints to prepare for the harder postures to come.

Need some inspiration?

Full Body Workout with Corrine

If you need some inspiration for your workout, check out this Full Body Workout with Corrine. Target and work all major muscle groups, working to tone and strengthen. Screenshot the workout at the beginning to refer back to and do anytime anywhere! No equipment required!

Post Workout

Cool Down/Stretch

Just like warming up, we cool down the body to return it back to its normal resting state, allowing the heart rate, breath, and body temperature to return back to normal. Stretching after your workout helps to relieve any built up areas of tension within the muscles. It will also help to keep the body flexible and mobile. A stiff aching body is no ones friend!

Protein

There is some debate between whether it is better to have protein before a workout or after, so this one is up to personable preference. If you are having a protein shake after working out its advised to have it in the first 20 minutes after your session. Here’s our favourite post workout smoothie if you need some ideas!

Rehydrate

The body loses water and salts through sweating. Post workout is an important time to rehydrate and replace what was lost! If you feel fatigued, dizzy or sick , grab a sports drinks containing electrolytes. Or try adding some Himalayan Pink Salt to your water, this will help to replenish the body and also reduce chance of cramp!

Track

Track your training! Celebrate your successes along the way and see what you need to work on for next time. Tracking your training is a great way to manage your progress, set new targets and see what isn’t working. You can check out some of our favourite apps for tracking running and other exercise by tapping the image below!

What do you do to psych yourself up for a workout? Let us know in the comments below!

Need more help with your workout? Check out these classes we offer, from HIIT to Stretch we’ve got you covered.