20 Day Jump Start Program: DAY 18

Happy Monday!

I heard somewhere today that this is the worst Mondays of all Mondays this year. I personally think having a case of the ‘Mondays’ is all in your head, but after a couple nights of poor sleep, it definitely felt like one!

Today is ‘day 18’, although I have not necessarily been as consistent as I had hoped with getting this program to you. Tonight I hope to post the remaining 3 days and get back to my regularly scheduled posts shortly!

Day 18 Exercise: Superman

The Perfect Superman

I’m not going to lie, I am not a huge fan of these. They usually end up in the middle of a difficult workout routine where I am gasping for air and BAM I have to lay on the floor, on my stomach. Not the most comfortable position when you’re out of breath! On the other hand, I see the benefits and force myself to include them in my workouts anyways. They’re so versatile, and great for back and glue strength!

Ready to try the out?

Day 18 Workout:

Screen shot 2016-01-01 at 3.09.46 PM

Today I wanted to talk about something I think a lot of people are either confused or completely uneducated about: Pre & Post Workout Nutrition. Before my research, I fell somewhere in between, going off of ‘what someone once told me’ rather than figuring it out for myself.

Like most things health-related, even pre & post workout nutrition will depend on individual goals and preferences.

Pre & Post workout nutrition

Pre and post workout nutrition is key to preparing your body for exertion and jump starting the following healing process. What you eat and when surrounding your daily sweat sesh can be just as vital as the workout itself. Let take a look at some of the top suggestions to keep you fueled and health before, during, and after exercise!

Pre Workout Essentials

If you’re the kind of person that can wake up and head to the gym on an empty stomach – more power to you! I did that for years and found I lacked the energy I needed to hit the weights as hard as I wanted to.

Depending on your exercise of choice, there are many different suggestions as to how much to eat and how soon before. Here is what I have found to work best for the widest range of people.

2-1.5 Hours Pre-Workout: This is when you should have a full meal. If you have the time, and aren’t up before the sun to workout first thing, make your largest meal at this time. It should consist of healthy proteins, Carbs, and fats.

1.5-.5 Hours Pre-Workout: If you’re a cardio bunny or preparing for a long run, this is your window for carbs. Of course, you could also go for a lighter meal with a combination of proteins, fats, and carbs that wont bog down your performance.

.5-0 Hours Pre-Workout: If you’re like me and end up running around or rolling out of bed and heading straight to the gym without much thought to food- fuel up with an easily digestible snack like a quick protein shake, a banana, or toast and peanut butter.

Post Workout Essentials

Immediately following your workout, and as soon as you are able to some, consume the following macronutrients;


More specifically chain amino acids, or leucine, isoleucine, and valine. These are the basic building blocks of muscle and crucial for post workout recovery. The harder the workout, the more strain you’ve put on your muscles, the more damage they have endured. In this case damage equals growth, but damage none the less. Consuming chain amino acids as soon as possible post workout will give you a better starting point for your muscles to start repair themselves.


Carbs are our greatest energy source. A tough gym session will deplete the body of glycogen, the form in which carbs are stored as energy in the body. Consuming carbs post workout will replenish some of those depleted stores.

2+ Hours Post Workout: By this time you should have had, or are having, a full meal of proteins, fats, and carbs.

Remember, depending on what you are training for, or what look you are trying to achieve, the ration of carbs/fats/proteins will differ. Do a little research to find out exactly what your portions should look like and make sure you are properly fueling!

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