A pre and post workout routine is important for long-term health and fitness success. Here is what to do after a workout. It’s my 5 step post-workout routine that I do daily and hopefully, you’ll find a step or two helpful and can incorporate it into your routine.
1. REFUEL THOSE MUSCLES
Refueling is both a hydration and nutrition game. Working out is actually considered a stress we place on our bodies. We literally break down muscle fibers when we lift weights and we only “see results” if we provide our bodies with the fuel to repair those muscle cells. The idea is that they will grow back bigger and stronger so that we get more fit. Still, it’s up to us to refuel our bodies properly.
Water – get it in! It’s actually just as important to hydrate before a workout as it is after so water should be something you’re consuming before, during and after your workout.
Protein – I don’t believe you need to get protein in within 1 hour of a workout. My view on that changed greatly when I followed Intermittent Fasting and saw amazing results (more on that HERE if you’re interested) BUT, I do think it’s critical to get enough protein in throughout the day, especially after that workout. Aim for a serving of protein at each meal and if you need more on that, THIS resource of mine is the best.
2. CARE FOR WORKOUT CLOTHING
In my ideal world, I would workout, take a shower, get dressed and then leisurely do my hair and makeup while sipping coffee (actually, if this is my dream world – I would have a glam team to do that for me haha). My reality is that I wake up, drop my son off at school, get in a workout and then go right to work or on the weekends, I am running errands.
Fun fact – 84% of gym goers* run errands within two hours after working out (so I am not alone on skipping an immediate post workout shower haha).
Febreze gifted me its Febreze Fabric Refresher and now I am hooked. If you’re like me and don’t have time to immediately wash your workout clothing, you’ll want this too. It’s called Febreze Fabric Refresher. You can just spritz it on your clothing or gym gear and get on with your day without worrying about being stinky.
Any fabric gym gear you have (clothing, sneakers, gym bag, etc.) you can Febreze it. The OdorClear Technology cleans out odors by deactivating and replacing them with a fresh scent.
the Febreze product my husband most recognizes is the Febreze Air Effects one you spray to make your home smell nice. We’ve used it since our college days and go from summery scents to the “fresh cut pine” one my husband loves this time of year. The other day, he heard me using the Febreze Fabric Refresher and asked “what are you spraying” to which I replied “I am spraying Febreze on my gym clothes.” He ran in and said, “I like Christmas scents but maybe not on workout shirts” hahaha.
This is a game changer product if you get really sweaty during your LG workouts and want to keep your clothing smelling nicely!
*Source: The Nielsen Company Fall 2015 On-Location Study.
3. STATIC STRETCHES
The best way to transition from a workout to your day is through stretching. There are 2 main types of stretches: dynamic and static.
Dynamic stretches are those that include motion… think yoga sequences, swinging your arms, jogging in place etc. These stretches activate the muscles and are most effective as a warm up to a workout.
A static stretch is a singular motion held in place for somewhere between 10 to 60 seconds. I find static stretching is best after a workout is complete.
5 Static Stretches I Love:
1. ACROSS THE BODY STRETCH
2. CHEST STRETCH
3. FORWARD FOLD STRETCH
4. LYING GLUTE STRETCH
5. PIKE STRETCH
4. COOL SHOWER
A cool shower stems from same concept of the ice bath that professional athletes are famous for. A cool shower can help reduce inflammation in the muscle, which decreases muscle soreness. I take a shower at a comfortable temperature to wash up and shave but for the last minute of my shower, I turn down the temperature to crazy cold. At first, I could only do a few seconds but now I can withstand a full minute. I read this in Aubrey Marcus’ Own The Day book… he swears by it for energizing and health benefits. Try it out!
5. LIVE YOUR LIFE
This is one you may not see on everyone’s post workout routine but I definitely want to encourage it. I am a big proponent of a healthy, balanced lifestyle. I’ve been consistently working out for over a decade and I believe this is one of the reasons I’ve stayed “on track” for so long. I live my life when I’m not in the gym and I don’t think much of it.
My workout takes literally 30 minutes. Maybe an entire hour of my day is dedicated to the gym… getting dressed, the commute and actually working out. I don’t think about the gym for those other 23 hours. And, that’s important.
After your workout, dive right into living and loving the amazing life you’re creating!
This post is sponsored by Febreze but all thoughts and opinions are my own.