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Workout Tips
1. Hydrate
Keeping your body well hydrated is a must. Water is essential for your body to survive and flourish. Water helps maintain the function of every part of your system; your muscles, joints, ligaments, and organs require consistent hydration to keep you going and reach your maximum potential.
Tip 1: Drink More Water (easier said than done!)
- Set a schedule: Drink two glasses of water first thing in the morning and one glass of water before each meal.
- Drink two glasses of water a few hours before you exercise and 4-6 ounces of water every 15-20 minutes during your workout.
- Hydrate after you exercise. WebMd suggests weighing yourself before and after your activity: for each pound you lose in water weight, replenish by drinking 20oz of water.
Tip 2: Make Your Water Tasty
- Add Clear Theory Water Booster to your water and get a supercharged hydration experience with electrolytes and zinc! If your water tastes better, it’ll be easier to drink -- Peek our fruit-forward flavors!
- Add fruit to your water like fresh lemon, orange, or watermelon slices.
Tip 3: Eat Foods With High Water Content
- Eat more fruits and vegetables that contain a lot of water.
- “Fruits like cantaloupe, strawberries, and watermelon and vegetables such as lettuce, cabbage, celery, spinach, and cooked squash are about 90 percent water,” according to Libby Mills, RDN, a spokesperson for the Academy of Nutrition and Dietetics, as reported in Everyday Health.
- “Eating your water” is another way to supplement hydration.
2. Build More Muscle: Eat More Protein
If you exercise regularly, it is a good idea to fuel your muscles with protein-rich foods. Protein helps with muscle recovery and growth.
Tip 1: Protein Shakes
- Protein shakes are a great way to help build muscle and are best consumed between meals. There are many packaged protein shakes and powders out there, like Legion’s Whey+ Powder or PlantFusion’s Complete Protein, a vegan protein shake.
- Or make your own protein shake with this recipe from Everyday Easy Eats.
Tip 2: High Protein Foods
- If you’re a meat eater, try incorporating more turkey breast, beef, chicken, and fish into your diet.
- Dairy, like milk, yogurt, cheese, and eggs also contain a lot of protein (and calcium).
- There are also great sources of plant-based and vegan protein options, such as: Nuts, nut butter, beans, legumes, tofu, tempeh, spirulina, and oats.
3. Accountability Buddy
It’s hard to stick to an exercise routine on your own; we all can benefit from motivation. It can be tempting to make up excuses not to workout when you’re by yourself, but when someone else is counting on you, it’s easier to show up and put the work in.
Tip 1: Exercise With A Partner
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Ask a friend or family member who has the same workout goals as you to be your exercise partner. Check in with them regularly and meet up with them to workout together.
Tip 2: Ask A Friend To Hold You Accountable
- If you can’t find someone who wants to exercise with you, ask a trusted friend to hold you accountable to sticking to your goals. Send them a text after each workout that says “complete” or track your progress and share it with them at the end of each week.
Getting into the rhythm of a regular exercise routine and incorporating healthy habits into your life can take time, motivation, and support. Remember, you don’t have to do everything all at once. Set yourself up for success: start with a simple exercise routine and use some of our tips (like staying hydrated) as a way to support your workout goals.
