Hello everyone! Today I am sharing with you some of my Fitness and Nutrition Essentials, before, during and after a workout! ETBFit reached out to me asking if I could share some of my essentials in a post. (Note: I have not tried their product, however they are interested in sharing ways that bloggers fuel their workouts and stay motivated. I do not use pre-workout supplements, I believe in fueling through real food, however everyone should do what they feel works best for them! They will be featuring posts through their Social Media and asked me to write a post.)
Before a workout I always make sure to have coffee (if it’s in the morning), water, an apple and some sort of carbohydrate. Usually it includes Ezekial Bread with a nut butter and jelly or Puffins Cereal. If I am going for a longer run I will have two slices of toast. I find that getting carbohydrates in me, fuels my workouts great. Getting those carbs in before my workouts whether it be running, spinning, lifting, etc. helps me feel energized and ready to conquer my workout. I am also sure to drink at least one bottle of water before my workout. Being hydrated prior to working out is essential to getting through any form of exercise.
Ezekial Toast with almond butter and jelly, apple slices, coffee and water.
Puffins Cereal which only has 5 grams of sugar- some cereals can be loaded with sugar, read the labels!
Prior to a run or weight lifting session I do dynamic stretching to get my muscles warmed up and ready to workout. This includes lateral leg swings, high knees, butt kicks, lunges, body weight sumo squats, jumping jacks, arm rotations, and any other dynamic movement of the muscles that I am preparing to move. If I am feeling extra tight I may foam roll prior to my workout as well.
During the Workout Fuel:
Depending on the length of a workout I may fuel during it. If I am taking back to back classes such as spin and pump, between classes I will have a Kashi Almond Flax Bar or a Detour Smart Bar. Both bars have a good amount of protein and carbohydrates to help me refuel for the second class. If I am going for a long run I will have a Gu half way through to help me refuel and and continue on my long run. I also carry a water belt or water bottle during runs with Nuun in them to help give my body electrolytes as well as keep me hydrated during my run.
Smart Detour Bar
Kashi Honey Almond Flax, these have been my go to recently since they are much cheaper than Smart Detour Bars!
Gus and Nuun- my favorite Gu flavor is Peanut Butter and Chocolate- duh! 🙂
During the Workout:
During a workout I do not listen to any music! (Unless I’m taking a class and the instructor is playing it). I like hearing my breathing during a run and getting lost in my own thoughts. I also find that I concentrate better during lifting workouts without music.
NYC Half Marathon
Although I am currently following a training plan for the NYC Marathon I am always switching up my workouts. I try different classes (Spin, Body Pump, Yoga, etc.), find strength training routines created by other bloggers, or I come up with my own strength training workout. I typically run 3-4 days a week, spin at least once, try yoga at least once, and strength train three days. I am always increasing/decreasing the load, changing the structure and just having fun with my workouts! I truly find joy in running, taking classes and working out so it never feels like a chore. I think changing it up constantly really helps!
After the Workout Fuel:
After a workout I am sure to get in carbohydrates and protein within 30-90 minutes of my workout. The sooner the better it is to refuel so I do my best to get something in body close to the 30 minute window.
Sometimes if I get back from a long run and I am not ready to have a full meal yet (sometimes I just am not hungry right away- does this happen to any of you??), I will have chocolate milk, a banana, or a banana and milk smoothie.
I cannot eat bananas before a workout but after I am all about them!
After work during the school year I like to go to the gym right away to do my lifting workouts. Since my commute home is long I will bring a banana, an egg and some almonds for a healthy carbohydrate, protein and fat snack that will hold me over until dinner time.
I buy white eggs because they are cheaper and look exactly the same on the inside as a brown egg. 🙂
If my workout is in the morning, when I get back from my workout/run I make sure to have a breakfast of healthy carbs, protein and fat. Some breakfasts that I enjoy often are overnight oats, green smoothies, yogurt parfaits with my homemade granola, cereal and eggs, veggie omelets, butternut squash/hardboiled eggs/banana, among anything else that I can come up with that I am in the mood for.
Homemade Granola, Fage Greek Yogurt, and a Banana
Overnight oats in an empty PB jar.
If a workout is at night I usually come home and eat the dinner that I prepped that week always focusing on protein, carbs and fat!
After Workout Stretching:
It can be SO easy to skip this part of working out and I am very guilty of just quickly stretching or even blowing it off. However since my injury and since I began my marathon training I have been making stretching and foam rolling a priority.
For after a run/workout I do static stretches where I hold for 30 seconds and will do each stretch 3-5 times. Some static stretches that I do are Downward Dog for my hamstrings, Pigeon Pose for my hips, calf stretches, and foam rolling for my super knotted up ITBands. I also do any other stretches/foam rolling for those muscles that are feeling tight such as my quads.
Hurts so good. 🙂
That is a wrap-up of my Pre, During and Post Workout Essentials! Remember that one “essential” may work for one person while it may not work for others. I love learning from others about what works for them and giving it a try to see what works for me! 🙂