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Tired But Toned
Tired But Toned is the podcast for busy women doing their best on low battery.
Hosted by fitness and nutrition coach Tina Wieland, this show is all about building real strength, managing stress, and creating habits that actually work in your real life — whether you're running on caffeine, chaos, or a solid eight hours (rare, but we dream).
Expect a mix of bite-sized tips and deeper dives into movement, mindset, hormones, recovery, and how to feel good in your body without burning out trying to “fix” it.
Whether you’re navigating autoimmune challenges, the weight of modern life, or just tired of the all-or-nothing fitness game — this podcast gets it. And more importantly, gets you moving in a way that lasts.
Because you don’t need more motivation.
You need a smarter strategy — even on your tired days.
Tired But Toned
178 | Pre and Post Workout Hacks to Reach Your Goals Faster
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This episode of the Tea with Tina is all about ticking the right boxes - before and after your workout. I am offering a customizable checklist to guide you on this journey (DOWNLOAD HERE). Farewell to blindly following extreme athlete training and dieting; hello to focusing on what your body needs.
Ever noticed how a painter prepares his canvas before throwing colors on it? Just like that, your body needs preparation before you start pumping iron. We're going to discuss the art of 'movement prep' to prep your body for the day's workout and why dynamic stretching could be your new best friend. We'll also touch on why reviewing your workout plan beforehand can make a massive difference in your focus, organization, and performance. And of course, we're celebrating the end of our fitness challenge and our milestone achievement of 100 YouTube subscribers - all thanks to your unwavering support.
As we wrap up the fitness challenge, remember - there's no one-size-fits-all in fitness. Your listening to your body is paramount. As we thank you for your continuing support, you can expect exciting deals and freebies coming your way. So, keep those earphones handy and stay tuned to this episode. Because together we're making fitness fun, safe, and effective!".
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Hello and welcome to fitness day 11. Slash the tea with Tina podcast. I'm doing a 2 for 1 for you today, so this one should be exciting, so a good topic that I feel like I get a lot of questions on. It's going to give me a chance to kind of elaborate some things for you is a pre workout and post workout checklist and, coincidentally, that is going to be your fitness day 11 freebie. I have an iffy little checklist for you to download and reference all the things that we go over today so you never miss you know the steps to properly be prepared for your workout and also post workout. And you know some of these can be a little bit nuanced, as everybody's a little bit different. So, you know, feel free to customize this to your need. You don't need to follow everything on here, but it's just some things to think about of. Maybe you know, with your current routine, is there something you need to add to it that maybe you're missing. This is going to be the perfect opportunity to kind of look at that. Or, if you're somebody who is new and just starting, this could be also a good way to kind of give you an idea of how to be successful with your workouts.
Speaker 1:Okay, so let's dive in. We're going to start with pre workout, so before your workout, this is going to be a checklist of things that are recommended that you should do. So number one and ironically is hydration. So drink water to ensure that you're well hydrated before exercising, and this is actually probably more problematic than you would think. You know, we always hear drink your water, drink your water. It's kind of drilled into our heads and it's almost drilled into our heads to the point that, like we don't even bother to think about it anymore, and a lot of people I know are really only drinking maybe 40 ounces of water a day. The average person. That is not enough. Okay, we are watery human beings. We are made up of 75% water, so like we should be drinking more than that. Like even me, if I only drink 40 ounces of water in a day, I feel like a dried up prune of a thing. Okay, so this is actually my second refill.
Speaker 1:At the time of recording, it's about 11 o'clock, and yesterday I actually we have a Wednesday date night, so it's Thursday at the day of recording and we got some pizza and I drank wine. It was cranberry wine. It was delicious and I think that saltiness and the alcohol really really, really dehydrated me. I remember I woke up in the middle of the night like dying, but I was just too tired to drink water. So drinking water is important. So I'm chugging it extra now to really like flush out all the excess salt and everything that I consumed yesterday. I do feel a little bit puffy, but it's okay. All right, it's temporary. So definitely drink your water. And that's another important reason to drink your water.
Speaker 1:If anything, if you're struggling, you know you're at the 40 ounce range. Everybody's a little different. I would try to aim for like 64 to 72. If you're working out, depending on how tall or short you are, you're probably going to need more than that. You know 100 ounces would be fantastic to shoot for, but 64 to 72 is a good baseline. You know, adjust as needed. If it's a hotter day or you're sweating more, you're definitely going to need to drink more of that, and I've talked about this before on previous YouTube videos.
Speaker 1:But hydration is not just water alone, it's electrolytes, and electrolytes have come become a little bit trendy. I think that train has kind of died down a little bit, but you know people are putting like crazy amounts of sodium in their water, like 2000 milligrams, like you don't need that much, unless you're like a marathon runner. You know I generally talk to like the average lifestyle person. You know you're not athletic, you're not trying to compete, you just want to be healthy and maybe look at as a recreational thing and maybe you want to train like a bodybuilder. You want to train, you know just a little bit more and have fun with it, right? So I like to give you like everyday techniques, but not put so much pressure on you, because there is a lot of information out there that's geared towards like oh, I'm a professional bodybuilder. If you train and eat like me, you're going to look like me and it's like well, that's cool. But you forgot to mention that. Like this is a sport, it's a competition. So you're training to an extreme for one day to get up and be half naked on stage. Nothing wrong with it. I love bodybuilding. I think it's a really cool sport and the art of getting your body to look like that is really neat, the science of it. But it's really dangerous just for the average person to try to mimic what they're doing. They have professional coaches, they invest thousands of dollars meals done for them. It's like models, you know they diet down for one day, or actors that diet for scenes to look shredded like. They don't walk around looking like that all the time, so you shouldn't have to strive for that all the time.
Speaker 1:Alright, I went off on a little tangent there. You know we were just talking about water, but I'm very passionate about that, so that's kind of the deal there. But you know you can add electrolytes like sodium, a little bit of salt. You can sprinkle salt in there. You know, drinking a Gatorade wouldn't be a bad idea, because if you drink too much water you can actually just flush out everything, and if you're, if you're eating a more clean, less processed diet, you're probably not getting as much salt and sugar as you need. So it's important to supplement with that. I know that I find the cleaner I eat and if I drink a ton of water I will feel a little run down and sometimes I just need that boost. So I'll go for the Gatorade or I'll eat that little bit of salty meal and it's like just enough to kind of like pick me back up and I can feel that I needed that. So just be aware of it with that.
Speaker 1:Okay. So hydration important. Oh, and one other thing about hydration is if you feel like your muscles cramp up when you're working out, you could probably be dehydrated. Okay, lack of hydration causes that muscle crampiness. So just make sure that you're drinking enough water, especially beforehand, so your body has enough time to kind of get in the groove. Okay, so that's one. Then we have a healthy snack. I actually did a whole podcast episode on this, a couple episodes back, about what to eat before and after your workout. That was a very popular one. So if you haven't checked it out, be sure to, because I go into a little bit more detail there.
Speaker 1:But you know, in general you should definitely eat before a workout. I would say anywhere between half hour to two hours before. A lot of you who may come right after work, you know it's a bad setup. You, you know, let's say you work a nine to five or eight to four. You're eating lunch around noon. You probably get to the gym around 430, five o'clock, maybe even later than that. The last time you ate was noon.
Speaker 1:Okay, so we don't want to be on this empty stomach. You're feeling de energized, run down, you need something. So you know if you can squeeze it in at the end of your shift on your drive over, that'd be great. Chug some pre-workout, get your kind of little routine, because you need that fuel. Ideally, we want some quick carbs. It can be a complete meal as well, though there's nothing wrong with a complete meal. Just make sure it's a little bit on the lighter side and if it's going to be a little bit heavier, to do it a little bit farther out, right. The lighter the meal is, you can do it sooner, but everybody's different. With this. You might eat something and be like oh, it makes me feel so heavy and like I can just feel my body using all of its energy to digest it. That's why we want something quick, like rice cakes or a banana with some peanut butter on it, something quick to give you that energy. Okay, so that's going to be definitely number two important.
Speaker 1:Then we have a warm up. Okay, so we're getting into the actual workout now. A warm up you want to perform this as quick, five to 10 minute warm up, basically to prepare your muscles. And again, I can dive really deep into this, but we're just going to scratch the surface. Another topic I have a podcast episode about is proper warm ups. So with warming up, it doesn't have to be like super complicated either. I would probably recommend to keep it basic. Do five minutes on a cardio machine Okay, you could walk, you could do stair climber, elliptical, whatever.
Speaker 1:You want something to get the blood flowing and your body warmed up, especially if your gym's cold or maybe the weather's cold, because when it's cold your muscles are a lot more stiff. So you need to actually physically be warm. I know my gym is cold, so I find myself wearing like a sweatshirt to like really start like physically sweating before I take it off for my lift. So you can definitely steal that as well. If you would like to do that, wear some long socks for my girls out there. The girls tend to be a little bit colder. When I drink my pre workout, I use the Legion stim free pre workout, some caffeine sensitive. I only really drink like 250 milligrams a day, so with that I don't have to worry about the caffeine, but the ingredients in it get me warm and give me that little energy boost. So that'll help you warm up a little bit.
Speaker 1:And then on top of that you can do what I like to call movement prep. So movement prep you want to mimic the moves or have something that complements the moves with what you're going to be doing that day, which is another important reason to kind of have a structured workout plan, and the more you do this, the better you'll get at it. You can also do warm up sets. So the movement prep would look like you know, if you're going to be squatting that day, maybe you're just going to do some body weight squats, two sets, 10 reps. If it's a glute day, maybe you do some banded side steps and glute bridges. You know, pick two to three different things. Maybe you want to do something to warm up your core and your legs a little bit, so you do windmills, okay. So whatever that is, you want to make sure it's really lightweight. You know it's not meant to be challenging, it's just to kind of warm up your muscles, feel the move, activate those muscles. That's movement prep.
Speaker 1:For warm up sets Again, this function is just as well as a warm up. This is going to be for more of my barbell using people, the you know, strength training kind of lifting style people is, if you're going to do a barbell squat or a deadlift or a bench or a row, really anything. I always say, like let's say you have three working sets of something you want to do, one to two, even more depending on how heavy you are lifting warm up sets, and this is sufficient enough to warm up your muscles to prevent injury. So you know, let's say you normally squat 135 pounds, okay, so maybe you're warm up set, you're going to use just the bar, okay, we do 10 reps and then your second warm up set you go up to like 75 or 85 pounds, even 95 pounds. You know you want to kind of gradually bump it up. Maybe you need three warm ups sets to get to where you're comfortable, where you can hop in close to that 135 mark to start. You know, hitting your warm ups sets, everyone's a little bit different but again, this works for benching, it lat, pull downs, it's not just barbell moves, you can do dumbbell moves, cable movements, whatever works, okay, so you can do a combo of those things, pick and choose, see kind of what you're feeling that day, what your body likes, because everybody's a little different.
Speaker 1:Okay, so we have that. Then we have stretching. Okay, so stretching, do dynamic stretches to increase blood flow and flexibility, and this would kind of go with the movement prep. Okay, so a warm up. I guess you could look the warm up as more of that, like quick cardio movement, something to warm the body up. The the stretching I know, when we think of stretching we think, like you know, sit and hold type stretches, but we want that dynamic stretching. So the sit and hold stretches are static stretching. The dynamic is dynamic movement or moving through the motion. So maybe you want to do arm circles. You have a tight shoulder, it was injured in the past, so you always need to do, you know, a little bit of extra warm up to help with injury prevention, you know. So this is going to be really individualized to the person. If you've had a past of injuries, or you just tend to be more stiff or you sit a lot, you know you might need to give yourself a little bit of extra care, depending on where you're at.
Speaker 1:Okay, then we have workout plan review. I would ideally move this to before the warm up or you could do it while you're warming up. I would do this in my car, probably before I went into the gym, but, like I said, you could also do it on the treadmill. I do this sometimes too, especially when I have a low motivation day. This is crucial. That people don't do is reviewing your workout plan, especially if you're new. I practice this and preach this for, like everything in general, your daily schedule, but it works just as well for your workout.
Speaker 1:So go over your workout plan to stay Focus and organize. You don't want to just walk into the gym and be like, hmm, wonder what I feel like doing today, because if you only kind of like pieced together random stuff, you only do what you feel like you're doing. Like you don't know if you're progressing in weights, you don't really have a structure. Like you don't know if you're doing too much of one thing or not enough of another. Are you training a muscle group too much throughout the week? There's a lot of factors at play, which again goes back to the idea of having a plan is important. So With this workout plan review, it allows you to visualize that success. So you kind of look at what's on the docket for the day. So you're like, okay, today is a pool day. I'm doing back and bias, so I have a lap pull down. I'm doing some bicep curls, I have a prone Incline row, we have some eyes, wise tees. So you look through everything, you're gonna visualize yourself doing it, which really limits anxiety around it. Because maybe if you have a good plan Like I know in my app for my clients they get demo videos so they can look through the move and they could click on it.
Speaker 1:They're kind of like unsure. They don't remember how to do it. They can see the video so like, okay, this is what I got to do. There's little instructions. They can say, okay, I know that we got three sets of ten. Okay, and I did like a hundred pounds last time, so I want to try to get like a hundred five this time, you know. So it's all kind of laid out for them and you know the rests and everything and super setting. But this can also be helpful too for your environment. So like, maybe you're coming during a particularly busy time and you're like, oh shoot, there's no way I'm gonna be able to get into the squat rack today. So, okay, I'm probably gonna sub this out with some Dumbbell goblet squats instead of a barbell squat, just because it's so busy I can't get to it. So that's another reason to do workout review.
Speaker 1:You don't want to be just standing in the middle of the gym floor and be like, oh shoot, this is taken. What do I do? Where do I go? Even me, as a trainer, I do this, which is funny because it's a catch-22. As a personal trainer in a gym, I feel like you should give the trainer priority Over equipment, because people pay extra for that session, but at the same time, like if you were there first and like you also are a member of the gym, I'm not gonna kick you off A piece of equipment.
Speaker 1:I have had some people that are like like I'm just looking, I'm not even trying, I'm just like, okay, like I can't do this. I'm talking out loud to myself with my client and they're like, oh, my god, do you want this machine here? You can have it, and that's really nice. When they do that, I'm like you don't have to, but they're like, no, I could do something else. So that's really cool, but generally, like people aren't gonna do that. So you have to kind of know modifications, especially if you're just a member. So just make sure you have some ideas in mind. And again, in my app we have substitutes. So there is a little like you click three little dots and you can see substitutes for that movement of what you can do Instead of the other thing, so you're never left knowing what you know, like what, what, what is gonna work. This that's not what I'm already doing, I don't know, so you know. Just some helpful tips there, okay.
Speaker 1:So workout plan review is very important. Then we have a gear check. This is maybe a little bit excessive. This could be if you're working out at home, but I think this goes along with the workout review is ensuring that you have all your necessary gear, like the proper shoes, mats or Weights, and you can kind of do this if you're at the gym. It might be helpful if you're doing like a dumbbell only workout and or you're somebody who's like the shy girl Workouts and you just want to kind of bring all your equipment to one corner of the gym and do your own thing.
Speaker 1:I know like we have a studio in our gym that's like blocked off, and some people just bring the equipment they need in there. You know the, the weights they need, their step for their bands, and they just do their whole workout right there. And and there's nothing wrong with that as long as you're not an equipment hoarder I have had people At my gym. I will look at the dumbbells and I'm like, holy crap, wear all the dumbbells. And then you just see like ten dumbbells piled in a corner because they're doing like some sort of pyramid, and they have the fives, the tens and 15 to 20 to 25s and you're like, oh Okay, so try not to do that. But if you just need, you know, like, okay, I need a heavier pair and a lighter pair, I'm gonna bring a barbell over and I need a band. You know that's cool.
Speaker 1:You know, gather it all one place, try to be efficient. It's good for time management too. But also think about what you're gonna need. If you maybe have a leg day and you want flatter shoes, like converse or vans or something like that, bring those. If you're running and you want to bring your running shoes, make sure you have those packed in your gym bag. Maybe you want to bring your own booty bands, or you have an ankle strap that you bring because your gym doesn't have one, or a bar pad to cushion your neck or your hips if your hip thrusting.
Speaker 1:So there's a lot of different ways. You can kind of do that, but I try to do it beforehand. If you're bringing stuff from home, okay, then we have mental preparation. This one's pretty important. Take a moment to set your intention or goal for the workout, and this is kind of like a little Self-assessment, so you can see all these things kind of are in one Smooth motion. They sound like a lot of different things, but in reality this is only really gonna take you 10, 15 minutes, you know, aside from Like eating something beforehand, you know little things like that, but really it's all one thing. So Mental preparation is doing a self-check that day, and I do this with my clients too, like when they come in for the day. You know you ask them how their day is and they might say, oh, my god, I had such a stressful day at work. I was up all night with my toddler, I did not get enough sleep and I'm like, well, we're not gonna be going for a PR today, you know. So maybe they just need the movement.
Speaker 1:I know my one client I just trained. She was getting over sickness from the week before and she was laying in bed, so it caused her back to hurt. She hadn't worked out for a while and you know we were normally doing like lifting or circuit style stuff, but instead we I was like, okay, well, we're gonna do more of a lifting mobility day. So we went a lot lighter on the weights than we normally do. We did more mobility, movement and at the end of the workout she's like my back feels so much better. You know it wasn't super challenging but I got through the moves. I feel a lot more loose and mobile now. So you know, it kind of depends on your goals.
Speaker 1:So don't Be afraid to adjust your workout based off how you're feeling. And again, I preach this all the time to my clients is and and people, you guys, you know, just show up. You don't have to like if you were Squatting 150 pounds last week and this week, you know you got your period and you have cramps and you're like I'm not gonna be able to hit 150 pounds this week. Don't stress it, you know, do what you can do, take note of it. I like to put little notes in my app as well, like of my workout so I can look back and see like this felt really heavy today when it normally doesn't. Or, wow, this felt really easy. I had a lot of energy. You know, put little notes like that To kind of help you remember all that stuff and then that kind of helps you going into the workout too.
Speaker 1:You know, you could say, okay, I'm feeling a little tired, so I'm not gonna, you know, stress myself out, or I'm gonna walk for a little bit and see how I feel. I might not even lift, maybe I'm gonna do more yoga, or maybe I have a lot of energy and I'm gonna go for the PR today because I'm feeling good. It's not in my plan, but I'm going to go above and beyond with this to see and push because I do have the energy to do it. I'm really excited. So it can go either way.
Speaker 1:Okay, then we have safety equipment. If needed to prepare safety equipment Like gloves or a helmet, no Safety equipment would be more so like, if you're doing barbell squats, it would be a Like the safeties on the side, that's more so a lifting belt. You know your Lifting pad for your hips and things like that. So those would be the safety equipment. Okay, I used the template to create this checklist for you and some of the wording is very interesting, but I will definitely edit that for you guys. So, yeah, just make sure your safeties are set up when you're squatting. It's really good to be properly educated around the squat rack For and barbell safety in general, because there are a lot of little things that can make things easier for you that people can do wrong and it can really injure them if they're not set up right. So be aware of that, know when to wear a belt and, like I said, just all the little things set up just to make sure you're good to go having a spotter, all those things.
Speaker 1:Then we have Music. That's important. So this could be at home or in the gym. Make sure you have your good playlist on. You know, I know me I'm like a wild card. Sometimes I'm feeling whatever. Sometimes I'm feeling my jail. Rap is like I like to call it, what people would like put on to do, like a thousand pull-ups in jail.
Speaker 1:Then we have I have a couple playlists like from Spotify. I didn't make them. It's like Harry, harry, squatter and the goblet of gains, like some of them are so funny, sometimes in the mood for rock. You know, it just depends on what I'm feeling that day. So so have your playlist ready, whatever gets you bumping. Maybe you have a cardio playlist and a lifting playlist. Maybe you've go to songs. Queue them up, make your life easier. Maybe you listen to podcasts or audiobooks. Nothing wrong with that either.
Speaker 1:Okay, then the last thing on our pre workout checklist Is heart rate monitor or watch. So if used to set up your heart rate monitor or fitness watch, of course I can't tell you. Probably Over 50% of the time my clients are like I didn't start my watch for a workout shoot. So remember to do that. Start your watch if you're recording a workout or if you're wearing a strap or whatever. Just make sure you set that so you can track your workout, because it's more data and data helps. All right. So that is pre workout. All right, let's go into post workout. Make sure to speed this up a little bit for you guys, because it's already 20 minutes. So post workout checklist is Cool down. Okay, so we went through our workout. This is after the workout, so a cool down is really important. You just went hard, your heart rates elevated.
Speaker 1:You don't want to go from a super high heart rate to nothing. You know that's usually not the best for recovery, so you want to kind of gently do it. If you're in a class, you know the instructor usually has you kind of do a couple laps to cool down so you can go and walk for a little bit. You can static stretch. You know something to kind of relax. Maybe you put on some slower music, whatever works for you. You want something to kind of bring that heart rate down Gradually so you feel a little bit better. Okay, and like I said, what that comes to post workout stretching, you know it doesn't have to be super long. Really, I would say, put emphasis into your post workout routine because a lot of people skip it because they put in their work, they're tired, they're like screw this, I don't have time. But I want you to kind of start incorporating it like it's a part of your workout because in a way it is so static stretching that's gonna help with muscle soreness, recovery, flexibility again. So you just don't wake up and you're like not able to walk.
Speaker 1:I Know, for me little side note, I don't know if it's because of my thyroid or I have been putting in some long work days and just working a little bit More lately, pushing my my boundaries a little bit more. Also have been in a dieting phase, so a lot of like outside stressors. But my recovery has been garbage and I haven't really been like pushing my limits was working out. I've been easing my way up. I haven't been, you know, going into nine out of ten trying to hit PR's. I've just been gradually going and I haven't felt tired during my workouts. But I get so sore I also feel like I've been battling, like many of you probably at this time, like you feel like you're about to get sick, but you're not, and it's been weeks of this. So what I'm actually gonna do, which kind of leads into our hydration and Up this post workout, is I am gonna get the Legion athletics, because I love Legion, the recharge Supplement, which I've never tried.
Speaker 1:I've always had aminos, and amino acids have gotten like a bad rep because they say, depending on the blend, they're kind of crappy and you don't really get a ton out of them. I know when I drank them I did the optimum nutrition aminos it had a little bit of caffeine in it as well. I would just sip on them throughout the day. I thought it made a difference, but I don't know. But with the Legion one, you know, since they're always scientifically tested and proven, they actually do Research to see what dosing and what Supplementation actually gets results.
Speaker 1:This has creatine in it, a highly processed blend, like in a good way processing like fine processing blend, and it has a couple other things in it to help with recovery and soreness. So I'm curious to see, because I've actually never used creatine before and I actually I kind of fell victim to the rumors that creatine can make you hold water, which in a way it does. It stores water in your muscles, which gives you strength and helps you know, create fuller muscles. But I was reading on the Legion website and they said in recent years the the processing For this type of creatine in the selection of creatine. It's a higher quality of creatine and, like I said, the method that they use actually eliminates that bloating. That was kind of an old thing from how it was processed. So and I was reading the reviews you know a lot of females, especially like guys, don't care because when they get bloated their muscles get more full when they get bigger. But females are worried about having that bloated look and all the females had said that they don't get bloating from it. So I'm very curious to see, because me, with the hormone stuff, I always feel watery and bloated it feels like. So I'm always trying to combat it. But I'm really interested to see what this creatine is gonna do for my strength, muscle definition and recovery. So I'm gonna try it out and I will keep you guys updated on it.
Speaker 1:Okay, and that's something maybe that you could use if you feel like you struggle with muscle soreness and recovery. It cannot hurt. Creatine is one of the most widely studied supplements with Promising, promising results, so it's worth definitely looking into if you haven't already. Okay, so we have that. Then we have hydration, of course, a sports drink, drinking water you just spent all that time sweating a great time to include something like recharge in your post workout Fuel. Okay, and with that we want to have a nutritious meal. So this you know, your pre-workout, you might eat something quick like a banana with peanut butter. Post workout, if it's like at the end of the day you're gonna eat, maybe your dinner you know you could eat your breakfast, you could really plan around and your your main meals, but you want to have a full meal loaded with protein, carbs and healthy fat, a nice balanced meal, because that's gonna refuel those muscles. We just spent all that time tearing our muscles and now it's gonna be in the repair process, so we need to give it the proper fuel to do so.
Speaker 1:Okay, then we have shower and change kind of obvious, but you know everybody kind of a different Routine. You may not be able to shower right before Because it might be in the morning and you're going to work or you're going somewhere else after this. I know I usually don't shower right away unless it was really really sweaty and it's the end of the night I can shower. So maybe you bring your dry shampoo. You have some nice wipes, so that's something to look into. They have shower wipes to freshen up. Bring your spray, deodorant, dry shampoo. You know, just freshen yourself up if you can't directly shower. Great things to pack into your gym bag. And of course it's always good to bring a fresh change of clothes because if you're working out hard they probably got pretty nasty.
Speaker 1:Okay, then we have rest and recovery. Something is greatly Glaced over. I always preach recovery because recovery is truly where the magic happens. That's when you're building back everything that you tore it down. So if you don't recover, you're never gonna progress. So you know, make sure you're getting enough sleep. Okay, eight hours set, I'd say seven to nine, depending on the person. You know, everyone's a little bit different, but just make sure you're getting that well rested throughout the night, good quality sleep, making sure that you maybe are including yoga, something that's restorative, being gentle on your body. You're not going six or seven days a week all out and allowing no recovery. We don't want that Okay. That doesn't allow our body to really just rest.
Speaker 1:And then we have workout review. I love doing this because we previewed our workout but now we're gonna review it, so kind of look back and reflect and be like how did my workout go? Oh, I hit a new PR. I've been really trying for this. Maybe I need to pull things back. Like me, I'm always kind of reviewing things and, like I was telling you, I feel good during my workouts. I'm not pushing. I'm probably working at, I'd say, a six or seven out of ten difficulty. But I'm like man, maybe I need to up my food a little bit Okay, because I'm in like this diet phase, but it feels like maybe I need a little bit more food, a little bit more energy, maybe my meal time in these be better. I need a recovery supplement. So you can kind of target things based off of how you're feeling and test them out and see what what's gonna improve.
Speaker 1:Okay, of course, put away at anything your equipment, all that, maintain it, organize your gym bag. You'd be surprised how important that is. I know a lot of people will carry Little disinfectant wipes for their phone because it probably gets all grimy and nasty because you're carrying it around with you while you're sweating. Wipe, wipe down your phone, you know. Make sure you have your water bottle. Maybe you're gonna refill your water bottle. Just keep everything clean and organized and prep ahead so that way it's easier for the next day and it's all set up and you're more likely to follow through with your workout. Okay, the little boring basics that not many people talk about is very important. Plan your next workout also very important to think okay, this should already have been done if you're planning your whole week. So make sure that's scheduled and ready to go. And again, mentally Prepare yourself and go. Okay, my next workout is gonna be tomorrow. It's gonna be arms. I'm gonna go right after work, I'm gonna have my pre-workout meal, I'm gonna do all my pre-workout checklist stuff and you'll be set up for success.
Speaker 1:And the last thing is a mental cool down and this kind of depends on the person again. So I put engage in a relaxing activity to unwind, like reading or meditation. Maybe on your drive home you listen to a podcast. I know I do that. That kind of lets me unwind, calm down mentally, because my husband always laughs at me when I'm as a trainer. I go in Like like tonight actually I'm going in to teach a Tabata class, so it's a six o'clock, it's the end of the day. I'm like in chill mode, so I have to put on some hype music.
Speaker 1:Going in, I'm like, alright, get my energy up. And when I'm teaching you know you have that high energy. You're shouting. And then I have to calm myself down when I come home because sometimes I'll walk through the door and he's like it's like eight o'clock at night. He's like can you not yell, can you not talk so loud? And I didn't even realize I was doing it because you know I was in the gym setting and that's what I needed. So I'm like, okay, gotta bring it down, gotta lower my voice, calm down and you might need that from a workout like you're going to work or you're coming home to your kids, your family, your pups, whatever it is, your cat. You bring it down because you were just all hyped up at the gym and we need to bring it back down to normal. So you know, meditation also is helpful, but all those things okay, and that kind of goes down with the recovery as well.
Speaker 1:All right, so that actually wraps up our chat, our checklist. So I hope you enjoyed. There is a link in the description to download that. And remember, check out the master document. That has a link to everything. We're on day 11 now so you can go back and see almost everything.
Speaker 1:We only have one more day of fitness left. I will probably leave the 12 days up for a few days Just to give you a chance, because some people wait to see, like all the different things, because there are some things that you can Purchase their low cost if you wanted to take advantage of those deals, and then after probably the end of the week they're gonna be gone. So take advantage. If you want, freebies are great as well. You know I have a little bit of something for everyone. And also a little side note I finally hit a Milestone 100 YouTube subscribers. So yay. Thank you for all who have supported me and continue to support me. This fitness has been fun and I plan to vlog and do educational content a lot more. It's kind of helped me put the reps in and get a little bit out of my comfort zone. So thank you for tuning in and I'll see you in the next one. Bye you.
