August 5, 2018by John0

Here are some tips to get the most out of any workout session.

Congratulations you’ve booked a trainer and are ready to reach those goals you’ve had rattling around in your mind for a while.  Yes, it’s an investment of both your time and money but it’s worth it. To maximize your experience here’s a couple of tips to consider.

You need to plan ahead… The day before your session- Yes, you need to think about your workout at least 24 hours before you step into the gym. But it’s really simple… Make good choices that support your health and fitness goals.

It’s not gonna be pretty, and one of us might cry.

If you are doing a full on Lindsay Lohan the night before, just do us a favor and drunk text us and cancel. Better yet, do it before you call you dealer. You know it’s gonna be a shit show anyways.






Get to bed at a decent time, and make sure the next day is mapped out so that you have time to do everything you need to do to get to the gym in time to park, change, warm up and be ready for fitness. I call this realistic expectation of time.. How long will it likely take to do all that?  If you workout is at 2pm that does not mean hit the gym door at 2pm, it means ready to lift on the floor at 2pm.

Get hydrated- make sure you are drinking fluids all day so that your body is hydrated and ready for action, we need enough water for metabolic process and to keep things lubricated.

Before you leave the house, check to make sure you have your workout gear. Did it go thru the laundry since your last workout?  Nobody likes a pig-pen, and I can’t hold my breath for a full hour.


Make sure you have the right footwear!

Working out in your poka-dot dress socks and oxfords with gym shorts looks pretty tragic, and  it’s actually unsafe to wear those and do anything useful workout wise. If you do forget them, you are better off going barefoot when you are on your feet. P.S. – most gyms have a policy against that so don’t be strutting your funky feet everywhere or they will shut you down.


Water bottle? I know you all want an excuse to walk to the water fountain for a break but if you bring your own water bottle you don’t have to drink all that chlorinated tap water and mess up your gut flora.

Something people don’t usually consider, but where are you mentally?

Are you emotionally available to work out?  It’s not the worst sin, but I see it every day. People stuck in their work mind while trying to work out. Try and do some journaling, or meditate, masturbate, or whatever it takes to create space so that you can take this time for yourself and be focused and confident.

Training when bloated is nothing to smile about, and it’s tough on your gut.

Meal planning- 
If you are hitting the all you can eat buffet with the guys at the office before your workout, it’s not gonna be pretty. Even worse showing up already low blood sugared and hangry. If you aren’t properly fueled, you won’t be physically or emotionally ready to workout.  To get the most from your workout make sure you hit your regular meals, keep it light, no burger and fries, sensible healthy stuff.  Have a snack 45 minutes before the workout, something light like an apple and almond butter, some hummus and veggies, couple of eggs and piece of toast. Whatever will give you a little energy, but isn’t going to leave you all Macy day parade feeling.


If you aren’t properly fueled, you won’t be physically or emotionally ready to workout.


After the workout-

So depending on your goals it’s still going to be food.  If you are looking to lose weight,  wait an hour or so if you can, and then have a sensible meal, or a protein shake. This will allow your high metabolism from your killer workout to keep burning fat a little longer.

If you are looking to put on a little muscle eat within an hour while your muscles are hungry. Skip the salad and have about 30g of protein with 60 grams of simpler carbohydrate. That’s right simple- we want a little insulin boost to open up all those cells to get those amino acids from the protein into those muscles to build and repair. Chicken and white rice or potato- or a protein shake made with juice instead of water or milk.  If you opted for the shake feel free to eat again in another 60-90 minutes.

If you did a super heavy workout, you can add in some glutamine at some point to help speed up the repair.


Avoid alcohol – we want to be hydrated, we need to sleep, and we need to repair.  And guys, we don’t want to knock our testosterone back to our pre-teen levels either. Don’t believe me? Do the research it can keep it down for days after a good night out.  But if you don’t believe me,  go out drinking after a leg workout you’ll find out just how much worse your recovery is.


Sleep again!

Get to bed sleepy head.

Get to bed early so that all that hard work can actually have an effect.  When we sleep that’s when the rest and repair happens, and we release growth hormone in about 90 minute cycles. So if you want to build muscle, you need to sleep!  If you are up playing Fortnight till 2am after a great session;  you might think you have leveled up, but you just wasted your workout.









So it’s really simple- plan ahead, sleep, eat, drink, and you will get the most out of your workouts, reach your goals, inspire your friends, (and it’ll make us trainers look like rock stars!)