Exercise is an incredible gift for the body and mind—it helps us sleep better, strengthens muscles, supports bone health, and eases stress. However, without proper preparation and recovery, it can also add stress to the body. By taking a mindful approach to pre and post-workout strategies, you can boost energy, promote muscle repair, and reduce the risk of injury. Here’s how to make your workouts work for you:

Pre-Workout Prep
Fuel Your Body
Think of food as fuel for your workout—essential for energy, stamina, and performance. While fasted workouts might be trendy, especially for early risers, they’re not ideal for women’s hormonal health. Training on an empty stomach can spike cortisol, our stress hormone, which, over time, may negatively impact energy, recovery, and even your menstrual cycle.

Instead, aim to eat something light and easy-to-digest before exercise. If you’re heading to a 6 a.m. class, I get it—the last thing you want is to whip up a gourmet breakfast. That’s why simple, pre-prepared options are your best friend. High-GI carbs like dates, fruit, or a drizzle of honey on a rice cake can provide quick, accessible energy without weighing you down.

Here are a few easy pre-workout snack ideas:
- A handful of dates or a banana with a spoonful of nut butter.
- A small smoothie made with frozen fruit, a dash of milk, and some honey.
- A slice of sourdough toast with a smear of nut butter or a boiled egg on top.
The key is to find something you enjoy that feels manageable—even on the busiest mornings.

Stay Hydrated
Hydration is key to sustaining performance. Aim for 2-3 cups of water in the hours before exercise. If you’re working out early, even a few sips of water can help get your body ready to move.

TIP: I recommend my clients to have a glass of warm water, a sprinkle of celtic sea salt (normal sea salt will work) and a squeeze of lemon to start their day!


Post-Workout Recovery
Nourish and Rebuild
Exercise breaks down muscle tissue, and your body needs the right nutrients to repair and grow stronger. Protein is a must—it supports muscle recovery and can even help reduce soreness. Pair it with carbohydrates to replenish energy stores, especially after endurance activities.

For a simple, balanced option, try a protein smoothie with your favorite plant-based protein, some fruit, and milk of choice.

Rest and Recharge
Muscle growth doesn’t happen during your workout—it happens during recovery. Skipping rest days can lead to overtraining, reduced strength, and a higher risk of injury. Recovery can take two forms:

Active Recovery: Gentle activities like walking or stretching to boost circulation.
Passive Recovery: Complete rest, allowing your body to heal.
Listening to your body is key. Feeling sore or fatigued? Take it easy and honor your body’s needs—even if it means swapping a workout for relaxation.

Prioritise Sleep
Sleep is the ultimate recovery tool. It’s during deep sleep that your body does most of its repair work. Aim for 7-8 hours of quality sleep by:

- Sticking to a consistent bedtime.
- Reducing screen time before bed.
- Creating a relaxing evening routine.

TIP: chat to a practitioner to get a good quality magnesium supplement to support relaxation, muscle recovery and your nervous system.

By combining pre-workout preparation, post-workout nutrition, and adequate rest, you can maximize your workouts, support your body’s recovery, and build long-term strength and resilience. The goal isn’t just to work out harder—it’s to work out smarter.