Don’t Make These Mistakes After Working Out

You probably know by now how important working out is for you. You may have even created a list of fitness goals you want to accomplish within a specific period. But it is one thing setting fitness goals, and quite another thing achieving them. When most people think of working out, they only consider the routines in the gym or during their exercise regimes. But what you do after working out is as important as what you do during it. And most people fail to reach their fitness goals because they ignore post-workout routines. So, are you struggling to reach your fitness goals? Do you feel like your workouts aren’t yielding results? Perhaps you’re making one of these mistakes. 

Ignoring post-workout nutrition

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Many people end up overeating as a result of a post-workout appetite. As important as it is to refuel, it is also essential to ensure that you get the right stuff into your body. One mistake to avoid is overeating to “replenish” the energy you lost during your exercise. Instead of heaping up a lot of food in an attempt to satisfy your hunger, opt for simple meals that can restore your energy levels. For example, a simple Vietnamese vermicelli bowl with lemongrass can be both satisfying and rejuvenating at the same time.

Not stretching

You may know how important it is to stretch your muscles and warm them up before your workouts. But if you walk right out of your workouts without stretching, then you’re making a huge mistake. Post-workout stretching offers several benefits that complement your exercise regime and supports quick recovery. Stretching sore and tired muscles after working out plays a huge role in enhancing flexibility while reducing the tensions of post-workouts. 

Sleep deprivation and not giving your body enough time to recover

Most people fall victim to the mindset of “no pain, no gain,” leading them to ignore signs and warnings of muscle strain. Failing to give your body enough time to recover will only put your muscles at risk of injuries. Recovery is essential if you engage in intense workouts. Such levels of intensity create stress on the body. And the more you exercise without resting, the more pressure you pile on your body, and at some point, you will break down. So, as often as possible, take the time to rest to grab some sleep after working out. Also, it is best if you give your body at least a day or two off every week from intensive workouts.

Making the wrong lifestyle choices

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You won’t progress with your fitness goals if you don’t adopt the exemplary lifestyle practices after working out. For example, if you consume alcoholic beverages, you will end up disrupting fat loss, worsening your body composition, and even decreasing your conditioning and performance during your next workout. Alcohol can increase your cortisol levels while reducing your testosterone levels. Also, smoking regularly or consuming unhealthy foods after working out will only be like taking a step forward and two steps backward. 


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Create The Perfect Home Workout Enviroment

If you want to make sure that you have a healthy relationship with exercise, it’s not just about what you do and how often you do it. Where you do it matters, too. If you’re trying to work out at home, then you have to make sure that you have a good home workout environment. Here are a few tips on how to prepare that environment as best as possible. 

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You need good space

First of all, you should try, as best as possible, to make sure that you have a room or a part of a room that is dedicated to working out, so you can use it at any time without getting in the way of a different room’s function. Enough space to move around safely is key, too, as is having the right flooring, or using yoga mats if your flooring itself isn’t good enough.

Keep it cool and comfortable

Aside from being able to move around safely, you don’t want to run the risk of getting overheated or dehydrated while working out at home. Keeping your water levels up is important, but ensuring a cool space is vital. If your air conditioning is on the fritz, get some emergency AC repair ASAP. Otherwise, try to keep the area well ventilated. Even using indoor fans can help you keep the workout area cool enough to stay comfortable.

Give yourself some privacy

Depending on where you live and who you live with, privacy might not be all that difficult to find. However, if you live on the ground floor and there’s a window looking directly into your workout space, you might want to address it. A good shade for your window or even a screen that you can put up directly in front of it can help you feel a little more comfortable about getting to work without anyone looking in. The last thing you want is a gym bro shouting unsolicited advice at you from outside.

Stay motivated

Having the right motivation when you work out can be crucial to helping you turn it into a habit. Some people get really motivated by music, so the right speaker setup might be what you want. You might be more visually oriented, so motivational workout posters and mantras on the wall could be what you need. Try to make it as positive a space as you can.

Make it convenient

You want to make sure that your gym space is as accessible as possible. If you have to get some gear out to work out each time, make sure they’re somewhere that is easy to reach and easy to get out. If you have to tidy away furniture to ready your workout space, then put it all back after you’re done, it is going to affect your motivation.

This is not a guide on what gear to use or exercises to do at home. Rather, it’s about making sure that, no matter what you choose, you have the right environment. Hopefully, the tips above help you create it.


5 Things That Will Motivate you To Workout

Whether or not you have a healthy relationship with exercise, you can often fall off the bandwagon with a routine if life gets in the way. If you want a regular routine or more motivation to work out, then you have come to the right place. Here are five things that will most likely motivate you to work out.

Image by Irina L from Pixabay 


Everyone loves a discount. If you can find discounted workout clothes, new trainers, or gym memberships, you are more likely to sign up and exercise. 

Athleta trainer discount offers trainers and professionals an elite-tier discount for amazing savings. Regular customers can sign-up to, you just need to pass a criteria test and then you can start enjoying the discount offers.

A workout buddy

Maybe you hate working out alone. Or, you don’t mind it but you find it difficult to motivate yourself. A workout buddy will help encourage you to start a workout and push all the way through to the end. One day you may feel low and not inspired to work out. Whereas your buddy is up for it. Thus, their words of encouragement and energy will most likely motivate you to work out. A buddy is a great workout tip for those who struggle with finding motivation or confidence to exercise alone.

New clothes

Having new clothes for the gym will make you want to wear them and use them. After all, you won’t want to waste your money and let them sit in your wardrobe without being used.

If you are lacking motivation and realize you haven’t been wearing new gym clothes for ages, or don’t have the right attire, invest in some new athletic garments. A new pair of trainers or shorts could be that little thing you need to inspire you to work out. 


The caffeine in coffee can give you an energy boost. Especially if you drink it without milk. A black coffee 30 minutes before you plan to work out will most likely give you the motivation and spark you need to work out. It may also help you boost endurance, which will enhance your performance and help you finish your entire routine. 

Write down your goals

Writing down your goals so you can always see them and reflect on them will help you find the motivation to get going. You spent at least an hour coming up with what day you will go to the gym and what kind of exercises you’ll do. Do you want all that time to go to waste? No! Perhaps you’d like to work your arm muscles on Mondays and Thursdays and then leg muscles on Tuesdays and Fridays. You’d then have time to do cardio on Wednesdays and Saturdays, with Sunday being your day to relax and be proud of yourself for completing that week. All you need to do is create some goals for yourself and be determined to accomplish them.


It’s Time To Take Care.. Healing After A Sporting Injury

Whether you’re training for a major sporting event or you’re simply someone that finds staying active helps to keep your mind and body healthy, then there’s nothing worse than getting injured. Being unable to continue working out can be exceedingly stressful, especially when staying active is your means of stress release. 

When you have been injured, the important thing is to make sure that you don’t rush back to exercising too soon. Yes, it can be tempting, but it’s important that you take the time to let your body heal itself. If you rushback to working out too soon, you will end up making things worse as a result. The key is to focus on your recovery and the steps that you can take to propel your body back to health as quickly as possible. 

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Wondering what those steps are? Below are a few handy tips and suggestions to help make your journey back to health simpler and easier. 

Utilise the R.I.C.E method 

It’s important that you take care of your injury by following the advice of the experts; this means thinking carefully about how you look after yourself. A good method for helping to treat a sporting injury is the R.I.C.E method; which relates to use rest, ice, compression, and elevation to help reduce inflammation from the site where the trauma occurred. This method can be particularly successful for aiding healing, so it’s definitely worth giving it a try. 

Alongside the R.I.C.E method, you might also find that using heat therapy can help to aid the healing process. When heat and ice are used intermittently, they can help to encourage healing. 

Invest in your body 

If you are unsure how to help heal your injury – as well as helping to ensure that the same injury doesn’t continue to plague you – it might be worth speaking to a medical professional for advice. You might think that you know how to deal with this kind of injury but there are medical advancements all the time, in addition to new products like kt therapeutic tape that can help to aid healing time. So it’s always worth taking the time to look into this option. 

Start slow 

One of the worst mistakes you can make after suffering a sports injury is to go back to working out too quickly, leaving yourself prone to further injury. Instead, it’s worthwhile taking the time to make the progress a slower one, taking your time to ensure that your injury is properly healed before heading back to the gym, to track or out on the field. 

Something that can help with this is starting slowly with a gentle form of exercise, such as yoga or pilates. These kinds of exercises can help to gently reintroduce movement to the muscles and tendons, helping to prevent further injury from occurring. 

Healing from injury is something that can take time, and is a process that it’s really important to do at the right speed. Hopefully, the guide above will help you to achieve the results that you’re after. 


An Introduction To Vegan Gym Clothing

Vegan gym clothes… what are they and why does sourcing vegan products more generally matter? Surely veganism is more about diet than fashion? And if you are a vegan, what alternatives are there to the usual apparel you find on the high street? How do you ensure the ethical activewear you choose is aligned with your values, and yet still has all the comfort, style and performance you would expect from the clothes you wear to the gym? In this article, we aim to explain more about veganism, your clothing choices and where to buy a gym kit that fits your principles and your lifestyle.

Why The Right Sportswear Matters To Vegans

Firstly, what is veganism? In simple terms, a vegan is someone who chooses to avoid all animal products in order to protect the animal kingdom from exploitation. When you mention this, most unenlightened people assume that veganism is purely about diet – and it’s true that this is one of the prime focuses of this lifestyle choice. In essence, vegans choose not to consume dairy products, eggs or any other animal-derived product, making the diet stricter than that of a vegetarian, who avoids meat in general. But true vegans are aware that our use of animals in the products we buy on a daily basis goes beyond diet alone. Vegans also avoid cosmetics, household products and clothing that comes from animal products. 

Some types of clothing, like leather and suede, obviously involve animals in their production, but others can be harder to spot. The production of silk and wool, for instance, both involve animals; and the industries that manufacture these materials are rife with animal cruelty. Vegan gym clothes are therefore items of clothing that are guaranteed not to exploit animals in any way in their making. If you aim to go vegan, then you are looking for vegan sportswear that uses natural, plant-based materials, such as cotton, hemp or linen. Synthetic fabrics can also be more animal friendly than silk, wool and leather, but there is a balance to be struck: these kinds of materials are not great in terms of their performance when you’re exercising. If you’re looking to extract the best possible performance, physical therapy and a good training regime come first, but your choice of clothing matters as well. 

What Kinds Of Materials Is Vegan Activewear Made From And Why? 

Synthetic materials such as polyester, nylon and acrylic can be more animal friendly than some natural alternatives. But if you care enough about animal welfare to go vegan in the first place, it’s more than likely that you also care about the environment too. And that, to a large extent, means avoiding man-made and synthetic materials where possible. These types of fabric are easier to produce in mass quantities and often cheaper than animal-derived materials too, so very appealing to manufacturers and the fast fashion industry as a whole. But at what cost? The production of synthetic materials is damaging the environment massively. The chemicals used in production, the carbon emissions that add up both during processing and when clothes are being distributed worldwide and the waste generated throughout the lifecycle of a single fashion item is staggering. And that’s all bad news for the planet. 

So one of the advantages of looking for vegan activewear is that not only does it help prevent animal cruelty, but it’s made in a way that causes less harm to the environment. The companies that take the time and trouble to source natural fabrics like cotton, linen, hemp and newer alternatives like Tencel and make vegan athletic wear and other clothing ranges tend to be far more environmentally responsible than multi-national corporations that churn out fast fashion. And responsible companies uphold values that run throughout their structure, decision making and activities, so you’re making an informed choice when you spend your money with them and investing in the future of the world.