Fuel for the Day
Today’s Motivation Monday post has been inspired by the team at ETB Fitness.
Petro Martynyuk, community coordinator for the sports nutrition-based lifestyle business – which stands for “Eat the Bear” – was kind enough to reach out to me after reading my post, Spring Fitness for Your Fitness Routine. He had some questions about the kind of fuel that energizes me before, during and after my workouts. While I haven’t tried any of ETB’s products (yet!), I’m grateful for the opportunity to share some tricks that work for me. Here’s what Petro wanted to know:
What foods do you eat pre workout?
This all depends on what I’m doing:
- If I start a morning with fasted cardio, the only thing I’ll have before hopping on the elliptical machine and/or stationary bicycle and/or rowing machine for a 60-minute kick-start to the day is six to eight ounces of water while walking to the gym. I should mention I do “strip” twice during the cardio session. I take one rapid electrolyte replacement oral thin-film strip made by Sportsfood, Inc. at the start of the workout and another halfway through.
- If I’m taking a Physique57 class, I’ll have a green apple or some reduced-fat wheat thins with almond butter about an hour before class starts. If I need a real grab-and-go option, a banana always works in a pinch as will a serving of raw almonds and a 1/2 cup of blueberries. If I’m in a real hurry, a banana always works in a pinch. (Want to know more about the total-body, kick-butt barre-based method based program I’ve been addicted to since 2013? Click here.)
- For more heavy lifting, whether it’s a free-weight based group exercise class or if I’m pumping iron on my own, I’ll eat some more carbs before the workout. My go-to for that fuel is oatmeal with strawberries and/or blueberries. If I want an extra kick, I’ll stir in a teaspoon of almond or peanut butter.
What do you listen to during your workout?
I’m a firm believer that having the right music can make the difference between going the extra mile or throwing in the towel. Like my pre-exercise prep, I have different music for different workouts. Fortunately, my group exercise instructors have fantastic playlists and Spotify selections. For my fasted-cardio sessions, I need beats that keep me moving with some help from Calvin Harris, Tiesto and other master mixers. My current top three Workout Playlist favorites for cardio:
- “Pray to God (featuring HAIM)”, Calvin Harris
- “Let Me In (Astma & Rockwell Remix)”, Kleerup & Susanne Sundfor
- “Comeback”, Ella Eyre
If I’m lifting, I tend to listen to music with a bit more of an edge. Because of my age and variety of music tastes, the bands that provide that inspiration range from Nine Inch Nails to Twisted Sister.
How do you switch up certain routines daily/weekly to stay motivated?
No matter what you’re doing, variety IS the spice of life. As I mentioned above, I do mix things up between strict cardio sessions, group exercise classes and one-on-one time with the iron. I’m also sure to give myself a minimum of one rest day each week to recover. Those off-days help me feel stronger physically and mentally when I do get back in the game.
What do you eat or do after your workout to make sure you got the most out of your workout?
I always make sure to cool down and stretch after my workouts. What I love about Physique57 classes is that stretches are incorporated throughout the class after high-intensity sprints.
As far as the post-workout food plan goes, I admit this area of my routine remains a work in progress. The key is getting some protein into my system as quickly as possible – preferably within 30 minutes and no more than 45. Thanks to the nutritional cleansing program I did in the spring and the maintenance program I follow now, I’ve found a protein recovery shake I really like. On most days, I’ll accompany the 8-ounce shake with a slice of toasted Ezekiel bread and almond butter. One final food note: I make a point of trying to eat five to six small meals each day. This keeps my metabolism fueled, hunger in check and blood sugar levels on an even keel.
Thanks again to ETB Fitness for giving me a reason to make sure I’m keeping my fitness routine energized with the right fuel. At the end of the day, the right food, the right music and even the right workout wear can motivate fitness buffs of every age and fitness level stay on track with their goals to have fun, be fit and feel fabulous!