At The Gym: 4 Simple Ways to Get the Most Out of Your Workout


Warm Up + Cool Down

Start with a warm up and and end with a cool down. This is key to preparing your body for a workout, preventing injury, boosting your flexibility and improving workout performance. Be sure to warm up for 5-10 minutes before a workout by a bit of running, walking, lunges, arm swings, bird dogs, or another simple body movement and take about 5-10 minutes to walk out your workout and/or stretch out your body at the very end of your workout. You can view some ideas for a great warmup/cool down here. If you are a Sweat app user, their workouts are great about incorporating both into your workout.

spotify workout


Find some good music. Our editor in chief, Elise, has created a “Sweat” playlist on Spotify with the help of her sisters filled with all the motivation that’s sure to turn up the volume on your workouts. Find something that works for you to get in the zone. Maybe that something is “Going Bad” by Meek Mill/Drake 14 times in a row. We won’t judge.

protein shake

Pre-workout and Post-workout Fuel

Be sure to eat afterwards! (and maybe before!) For women, it’s essential to have 10-20 grams of protein within 30 minutes post-work out. Men should be consuming 30-40 grams within an hour of that post-workout time frame. (Source: Mindbodygreen). We are big fans of these three clean, delicious proteins: Made Of, Tera’s Whey, and Garden of Life. Blend the suggested serving size with 1 cup of your favorite milk or water, 3-4 pieces of ice, and a couple sprinkles of cinnamon. You could even add in a teaspoon or two of cacao powder, maca powder and/or chia seeds for added benefits. Other options are to grab your favorite healthy protein bar, cook up a healthy meal with healthy fats, complex carbs, and clean protein such as our salmon dinner. As for pre-workout, this is totally up to you. Some people prefer an iced coffee, a bowl of oatmeal, or a full meal consisting of carbs, protein and fats a couple hours before a workout. Find what works best for you which make take a little bit of trial and error.



Get plenty of sleep. Did you know working out actually helps your sleep quality!? It’s a win win. The better your sleep is, the better your workout will be and vice versa. For the best results, a high intensity workout is really going to help you get to sleep fast and rest well.

Elise MillerComment