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Here are methods to properly prepare you to get back in the gym or to start a new workout regimen

Stretching in the AM and PM

Stretching throughout the day, especially in the morning, promotes increased blood circulation, flexibility, range of motion, energy, and improves overall mood and well being.

Complete at least 10-15 mins of full body stretching 2x a day

Spend more time on areas that seem excessively tight

Get on a consistent sleep schedule

Adequate sleep helps aid in muscle and body recovery, increased immune function, improved brain function, increased productivity, higher energy levels, and improved mood.

Ensure you are getting at least 7-8 hours a sleep each night

Go to sleep at the same time every night

Try to wake up around the same time each morning

Lack of sleep is highly correlated to weight gain and higher risks of developing heart disease and stroke.


Eating breakfast soon as you wake up will promote a higher metabolism and energy levels, and will decrease the likely hood your body will store excessive fat.

Make sure your breakfast consists of complex carbs, fiber, lean protein, and low sugar content.

Increase your water intake

Your body is made mainly of water. (About 60%)

Higher water consumption is correlated to higher energy levels, improved bodily function such as thermoregulation, digestion, and cognition.

Make sure you are consuming at least 64 oz of water a day.

Eat Cleaner

How you feel is highly correlated to how you're eating and treating your body.

Make sure you are avoiding added sugar, saturated and trans fats, and high amounts of sodium.

Consume more vegetables and fruits.

Consume adequate amounts of lean protein, especially when doing strength training and high intensity exercise.

Decrease the amount of time you spend sitting

Sitting for too long throughout the day causes poor circulation, poor posture, muscle tightness, higher risk of injury, and lower and upper back pain.

Force yourself to get up every hour and move around.

Very importantly, remember that you can’t just jump back into heavy weight lifting or high intensity exercise right away. You haven’t been exercising like you should or like you were before, so you will need to gradually build your body up. If you don’t heed this advice your putting yourself at higher risk for injury.

We look forward to seeing you soon!

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