What To Eat Before and After Your Workout

Does anyone else find it difficult choosing what you can and can’t eat before a workout? What about after a workout?

To maximise your potential and boost your metabolism, it’s important to nourish your body enough and prevent the feeling of burnout. Below are just a few things to eat before and after your next workout.

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Before your workout


Start with some non-fat yoghurt and add a few grains and fresh strawberries to keep your tummy full and satisfied.


If you’re out of time and need something quick and easy, prepare a shake. Combine your favourite whey protein, with 2 teaspoons of coconut oil for a sweet drink.


Carbohydrates will keep your feeling full and maximise your workout, so enjoy a delicious bowl of oats, with a handful or dried fruit and nuts.

After your workout

Rice cakes

After your workout, enjoy a tasty snack of rice cakes and almond spread. Not only is this a healthier alternative to bread, but it also tastes delicious. A few drops of honey over the top is also a nice touch!

Apples and cheese

Stick to the basics, and chop one apple with a low-fat cheese. If you’re running late to the gym, pack this into a zip-lock bag and enjoy whilst you’re on-the-go.

Green smoothie

Kickstart your metabolism by enjoying a healthy green smoothie after your workout. Blend a few baby spinach leaves, 1/2 cup yoghurt, 1 cup almond milk, half a banana, and ice for a tasty smoothie.

Image via Inspired Taste

10 Motivational Workout Tips For Every Woman

Doesn’t really matter if you’ve been working out for years, or just recently have decided to make it a bigger priority, there are always tips which could improve the standard of your workouts. Sometimes we all need a little help and motivation along the way, so keep this list handy for whenever you want to feel inspired.

1. Get into it!

Stop saying that the diet, new workout regime, or lifestyle plan will start tomorrow. Start it today and you will see better results in no time. Don’t put things off which you can start today – otherwise this cycle is doomed to repeat itself.

2. Lose yourself

Go for a walk, run, or jog into a different surrounding. This will help the workout seem fun and interesting, as opposed to waiting until you reach a certain point until it’s over.

3. Wake up early

Take advantage of an early morning and start working on yourself. Average people don’t appreciate an early morning (especially during winter), so this way you’re already ahead of the curve!

4. Lift!

Many women are anxious about weightlifting since they think it will put muscle in all the wrong places. Lifting weights will help to sculpt and tone the entire body – and is more effective in giving a full body workout as opposed to cardiovascular training.

5. It’s not always easy

There will be days that you feel like giving up, so indulge and take it easy. Good things don’t come easy, they take lots of time! Look back and think about all the progress you’ve made thus far.

6. Push HARDER!

Finish that rep, run an extra kilometre and add one more weight when you’re lifting, it won’t harm you in the long run. Take risks with your workout routine, and remember to keep trying new ideas when it feels tiresome.

7. Sweat

Don’t be afraid of a little sweat while working out. That fake tan can be applied again, your hair won’t look bad, don’t even think about your makeup! Make the most of your sessions, and keep your mind focused on the end goal.

8. Be persistent

Work hard and never give up! This mentality goes for almost anything you can set your mind to, just try and weigh up the positives against the negatives if you’re ever stressed out.

9. What do you want?

Before adapting to a particular workout routine, identify what you want to achieve out of it. Speed? Run faster. Strength? Lift more. Agility? Keep going. Setting a goal makes it that much easier to work towards – the end game feels near.

10. Treat yourself

Always test yourself by surpassing your own personal limitations. Those who work hard, often play hard – so remember to treat yourself and know there is always a balance to every healthy lifestyle.

Image via Arthlete

10 Ways To Make Exercise Fun

You’re full of energy and excitement when you first start your exercise routine, already seeing in your mind’s eye the future healthier, fitter you. Then as time goes, it becomes harder and harder to motivate yourself. You know exercise is essential for your health, but why can’t it be more fun? Yes, exercise can be fun and here are some ways to start enjoying it more.

1. Choose activities you like

Exercise is only effective if you’re doing it regularly and most people won’t stick with what they don’t enjoy. If you’re having trouble getting motivated, rather than choosing a form of exercise that you think is best for your goals, focus on what you like. Walking may not make you as strong as weight training, but it will make you stronger than sitting on the coach thinking about weight training. Yoga, dancing, running – do whatever it takes to get moving.

2. Try something new

Even if you enjoy an activity, eventually you may find yourself bored with it. When that happens, switch to something else. Try a different class, a different location or a new sport.

3. Exercise with a friend

Exercising with a buddy not only makes exercise more fun, it also makes you accountable and less likely to bail out.

4. Join a team

Team sports are a great way to get social, get competitive and have some fun while staying active.

5. Challenge yourself

Turn it into a game and give yourself rewards when you complete the challenge that you’ve set for yourself.

6. Use entertainment

Turn on your favourite music while you’re working out or listen to a podcast while going for a jog.

7. Get apps

There are tons of fitness apps available, from the simplest pedometers to apps that can act as your personal trainer, like JEFIT. If you like technology, then you’ll enjoy experimenting with different programs.

8. Exercise for a cause

Join a fun run and feel good that you’re contributing to a cause while getting fit.

9. Play with your kids

A soccer match or a chasing game with your kids will help you connect as a family, share a few laughs and burn some calories.

10. Laugh

Laughter engages a number of different muscles and makes us feel good. Look for opportunities to laugh during the day or find a laughter yoga class near you.

Now I’d like to leave you with a question. What are you going to try to make your workouts more fun?

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By Tatiana Apostolova

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