You always want to challenge yourself and have a great workout - right? But do you ever feel like some days you just don’t have the same energy as other days? Having a great workout is all about being mentally focused and energetic. The best way to feel great during your workout is to prepare well for that workout. Here are some pre- exercise recommendations that will help you optimize your performance:

1)     Your preparation should start the night before your workout. Make sure that you get yourself to bed at a reasonable hour! Devoting 7-9 hours to sleep the night before a workout will give your body and mind the rest and recovery they need for optimal performance. On the flip side, your workout will help you fall asleep easier and get a more restful night sleep the following night.

2)     Schedule your workout. You need to have a set time devoted to exercise in your schedule so that you aren’t rushing and thinking about what you have to do afterwards during the workout. Being able to clear one’s head during exercise is one of its greatest benefits; don’t rob yourself of this by trying to squeeze workouts into short time slots.

3)     Plan and visualize your workout. Know what you are going to do for exercise before you come to the gym. This allows you to prepare yourself mentally for the workout ahead. 30-60 minutes before exercise, lets say it’s a run, start thinking about your stride/pace and the route you are going to take. Visualizing your workout ahead of time drastically improves your readiness to perform the activity and allows you to show up focused and ready to go at the start.

4)     Stay hydrated. A dehydrated body is often lethargic, fatigued, and cramped. Not exactly what you want for exercise. A hydrated body will feel more energized, be able to regulate body temperature better, and allow for optimal performance during the workout and optimal recovery after the workout. Make sure you are drinking water throughout the day and especially make sure you replenish lost fluids after exercise.

5)     Eat for energy! Your body needs energy from food to do exercise. If you’re running on caloric fumes when you pull in for a workout, it’s not going to be a very good one. Make sure that you eat some food 1-2 hours before working out. Not a huge meal, just a small meal or snack that has both carbohydrates and protein. Carbohydrates are the fuel that powers our muscles during exercise and protein helps your muscular tissue repair itself after exercise. This will increase your energy levels and allow you to work harder and make the most of your exercise. Consider that what you eat you will use, and the increase in intensity of your workouts will help you burn more calories during and after exercise. You’ve got to stoke the fire before you can really get it burning!!

If you follow these recommendations I guarantee you will feel better, perform better, and enjoy your exercise much more. If you’re going to take the time to work out, take a little extra time to make it a great one every time.

Live Well,

Marc