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Eating Schedule : Before and After Workouts

Written by Lisa Jillanza

personal trainer Dedicating yourself to a healthy lifestyle by eating the right diet and living a more actively seems simple. But it entails a lot of discipline and a little know how. This is true especially for those who are planning to spend a couple of hours at the gym.

The body needs a steady source of energy and nutrients. This holds true for those planning to lose weight or adding muscles. Energy is needed to power your various workout exercises and getting enough energy is essential to proper functioning in the gym. What happens after workouts is also essential. It determines the most safest and opportune time to eat and help your body in the recovery process.

Before Workouts

If you're planning to go on a workout it is important for you to adjust eating times accordingly. Working out with a full stomach could have a negative effect on your workout. The body spends energy digesting, energy which is needed during a workout. This only makes you tire easily as your body divides itself between digesting and providing you with energy during workouts.

Working out in the gym entails focus both mentally and physically. And a full stomach could make you feel lethargic or overly relaxed. Lifting weights especially free weights can be taxing mentally and needs full focus. Hard to do when your body is still busy digesting a meal.

Eating after Workouts

Your body's natural reaction after a workout is to replace lost energy stores. Strenuous workouts may have caused minor muscle tear which require immediate repair. Feelings of hunger is triggered, signaling you that your body is in need of instant nourishment.

If you're about to go through a long workout, one or two hours for example. Be sure to have something handy to provide you with a quick energy source. Eat snacks rich in protein and carbohydrates. Bring snacks in the gym to immediately replenish energy and jumpstart the repairing process. Water is also essential. This is needed to prevent dehydration after a grueling workout.

A 15 minute minimum is required after exercising before you eat.

For those not hungry

For some especially for those whose goal is losing weight, eating after your workout could be detrimental to your weight loss efforts. Eating after a workout actually helps the body restock lost fats which might have been lost during the workout. If you feel hungry, only consume that which is enough to keep you going through the day.

Drink water, pure fruit juices or an energy drink to prevent dehydration and replace lost electrolytes. Even when you're not feeling hungry or trying to lose weight, replacing lost electrolytes is essential for maintaining proper energy levels.

Eating habits before and after workouts

Working out in the gym is one of the best and fastest way to a healthier body. But it entails an extra sense of discipline. This includes proper eating habits to maximize every second you spend in the gym. So the next time you plan on going to the gym, take note of this simple guide on eating before and after workouts.

Fitness for All March Madness Workout – Can You Do It?

Written by Lisa Jillanza

This month, we offer you this “March Madness-inspired” workout challenge. These exercises are inspired by all the full body moves that basketball players use while on the court. Can you keep up? You will need a cones, a kettle bell and a medicine ball.



Down and Back - Place two cones about 12-15 feet apart. Start by standing behind one cone as you face the other. As quickly as possible, sprint to the second cone. Once you’ve reached the second cone, quickly backpedal, returning to starting position. Continue moving as quickly as possible between cones. 2-3 sets, 6-8 reps.

Rotating Power Slams - Stand with feet hip-width apart and rise onto toes, holding medicine ball with both hands overhead, arms fully extended.  Shift hips down and back, bending knees as you explosively slam medicine ball into the ground outside of the left foot, rotating the torso. Allow ball to bounce back into hands and repeat sequence to opposite side. 2-3 sets, 6-8 per side. 

Cross-Body Lunge - Stand holding medicine ball overhead with arms extended. Step out to the left 

foot to perform a lateral lunge, sitting hips back and bending left knee, keeping ball in front of chest. Press off left foot and step it across the body in front of right foot, performing a forward lunge at a 45-degree angle, extending arms and medicine ball out in front of the body at shoulder height. Return to starting position and repeat sequence. 2-3 sets, 8-10 per side.

Alternating Single Arm Swings - Stand with feet hip-width apart and grasp handle of kettlebell in right hand using an overhand grip. Hinge at the hips as you draw the kettlebell back between the legs. Thrust hips forward, generating power from lower body to raise the kettlebell to shoulder height. Once at shoulder height, release the kettlebell momentarily mid-air to switch hands, so the kettlebell is now in the left hand. Continue alternating hands. 2-3 sets, 8-10 per arm.

Unstable Mountain Climbers - Position a medicine ball directly below chest and place hands on top of the ball. Extend legs with toes on floor, assuming a plank position. Keeping core engaged, draw right knee into chest. With control, quickly switch sides, stepping back with right foot while drawing left knee into chest. Continue alternating sides. 2-3 sets, 6-8 per leg.

Fitness for All FIT in February: Leap Year Squat Challenge

Written by Lisa Jillanza

February is the month of LOVE... but this month we also focus on getting FIT!

Plus, with it being a leap year you get one extra day of exercising.

You can complete the February Squat Challenge in addition to your current workout or as a standalone workout. Break down the repetitions as many times as you need to do reach the daily goal.


Day 1: 50 squats

Day 2: 75 squats

Day 3: 100 squats


Day 5: 75 squats

Day 6: 100 squats

Day 7: 150 squats

Day 8: 50 squats


Day 10: 100 squats

Day 11: 75 squats

Day 12: 200 squats

Day 13: 50 squats

Day 14: REST DAY

Day 15: 75 squats

Day 16: 125 squats

Day 17: 200 squats

Day 18: 75 squats

Day 19: 150 squats

Day 20: REST DAY

Day 21: 125 squats

Day 22: 150 squats

Day 23: 175 squats

Day 24: REST DAY

Day 25: 50 squats

Day 26: 75 squats

Day 27: 125 squats

Day 28: 300 squats

Day 29: REST DAY

Fitness for All New Year, New YOU: January Fitness Challenge

Written by Lisa Jillanza

Happy New Year and Happy New YOU! Tis the season to start the year off right with a resolution for a healthier (and fitter) YOU!

This month, we offer you the New Year, New YOU Challenge. Repeat each of these exercises for 3 rounds.

Repeat the workout as often as you’d like. Push to do the workout at least 3 times a week, but if you can do more, that’s great.

Happy 2024 and here’s hoping it’s a Happy and Healthy One!

January Workout

(Repeat 3 times each for a full workout) 

10 push ups

10 squats

10 jumping jacks

10 sit-ups

10 lunges

10 triceps dips

10 burpees

10 plank jacks

10 crunches

10 squat jumps