Pre-Workout Nutrition

images-1Your nutrition choices can either support your hard-work in the gym or they can hinder your chances of reaching your goals. Plenty of people do not like to eat anything before their workouts. This is a HUGE mistake. The body needs energy in order to get optimal results.

We need to wake up our metabolism up in order to burn fat. With nothing in your stomach, your body will burn muscle instead of fat. To rev your metabolism up, you should eat (at least a little bit) before you work out.

It is also good to eat within a 1 hour period after your workout. During this post-workout period your metabolism is working at peak levels. You want to make sure that the body is able to burn fat during this time instead of muscle.

Each individual needs a different ratio of protein to carbohydrates to fats in their diet. For this reason, I could not tell you what the “perfect” pre-workout snack for you. (That is unless you come in for a nutritional analysis*). Even if you don’t know the “perfect” ratios for your body, it is best to at least combine a carbohydrate, protein and a fat into your pre-workout snack.

Here are a few good options that you can choose from. It is important to notice how you feel after you eat. You might want to eat 30 minutes before your workout so that you have time to digest your food. You may want to alternate between these options and figure out which option is best for you.

1. 1/2 cup plain greek yogurt with 1 Tbsp flax seeds and 5-6 chopped almonds


2. 1/2 a Rise protein bar or 1/2 a Jay Rob protein bar.


3. An apple with peanut butter and a hard-boiled egg

4. Strawberry and Kale Smoothie OR Strawberry Banana Smoothie:

1/2 banana, 2-3 strawberries, 1/2 cup almond milk, 1 Tbsp peanut butter, 1/2 scoop protein powder (I like vanilla vega) and 2 ice cubes

If you can’t get some protein in then at least combine a quality carbohydrate and a healthy fat.

What do you usually eat before you workout? Please share!

*E-mail me at to set up an initial consultation


Yoga For EVERY Athlete

Well, I am a little bit put off by the fact that Rich Roll just wrote about the exact topic that I was going to write about this week on my blog. However, since he was an Olympic athlete and he further validates my philosophy, I am very pleased to share his article with you.

My Yoga- Athlete Paradigm

I have phased in and out of yoga since I was 16 years old. Sometimes I am super into it and sometimes I can’t convince myself to make time for it. Every time I return to my yoga practice, I gain more insight as to how yoga has the power to make me a better person. I can always apply what I learn in class to my everyday life.

Some athletes would rather spend more time training than spending time on yoga. In reality, taking the time to incorporate yoga into your workout regimen actually improves your capabilities when you are training. Yoga not only increases the flexibility of your muscles, it also increases the flexibility of your mental capacity. The more control you have over your mental state, the more you are capable of achieving.

It takes some time to find the kind of yoga that suites you. Since there are so many different types of yoga and so many different teaching styles, you have to be open to a little bit of experimentation. Some classes are more spiritually challenging while others are more physically challenging. I really like to have a balance of these two elements. I like to walk out of yoga feeling like I got a  workout both mentally and physically. Other athletes really need the restorative yoga to counteract the intensity in their workouts.

No matter what type of yoga you choose, you can be sure that your athletic performance will benefit.