A Guide to a great workout


Come to your workout hydrated

  • Poorly hydrated muscles are weaker
  • This not only makes your workout harder, it will decrease performance & results
  • Bring a water bottle & take sips between sets
  • If you have some Branched Chain Amino Acids (BCAA’s) add them to your water

Come to your workout with energy

  • Skipping a meal before training will result in a poor workout & can be dangerous (it can make you feel faint, shaky, weak, and/or nauseous)  
  • Eat a piece of fruit (banana/pineapple or other fruit high in sugar 15-30 minutes before training AND/OR Eat a regular meal 2-3 hours before training (combination of complete protein, fat, & carbohydrates… carbohydrates only will likely result in blood sugar crash)
  • Complete protein = any type of meat, eggs/egg whites, protein powder, milk (there are options for plant based eaters such as combining legumes & rice)
  • Non complete protein = peanut butter, bread, cereal, nuts, seeds, cheese (they lack all the essential amino acids required for good health)
  • Bring a piece of fruit or another carbohydrate rich snack with you for the end of your workout (or the mid-way point if the bullet below applies)
  • If you have thirst than cannot be quenched with water you have low blood sugar
  • Avoid eating foods that you don’t regularly eat before a workout
  • If you are a regular coffee drinker then a cup of coffee 30 minutes before training is suggested (don’t do this if you are sensitive to caffeine, do not consume more than 500mg in a day)
  • Plan your post-workout meal before your workout (a combination of complete protein & starchy carbohydrates is best)
  • Starchy carbohydrates = potatoes, grains, pastas, breads, rice, oats
  • the post workout period is NOT the ideal time for a salad only meal (save that for a day you aren’t training or a meal several hours before or after training)


Come to your workout refreshed

  • Sleeping 7-9hrs per night is ideal 
  • Sleeping less than 5 hours the night before you training is dangerous (increased injury risk)
  • Ideally you arrive for your workout ready to perform at 90-100% (body is almost fully recovered from previous workout)
  • Avoid strenuous workouts (heavy strength training or high intensity training) for the 36hours leading up to your workout
  • Lots of low intensity movement, some foam rolling, some stretching, & some basic activation/corrective exercises however are an excellent idea the day before training

Miscellaneous things to remember

  • Not every day is going to be a huge success in the gym. You won't set a personal best every workout and sometime there just won't be any gas in the tank. And that is absolutely okay. As a trainer, I only ask that you try your hardest each day in the gym. Somedays that will be harder than others.
  • Being a little bit nervous before a workout is a good thing! That’s your bodies’ way of getting ready to take on a challenge. Embrace it and use it to your advantage.
  • Don’t throw in the towel before the session - I often have clients come in a bit sore from the day before feeling like they won’t be able to lift anything. Coming into a workout a little bit sore or stiff is no big deal! After getting some blood flowing through stiff muscles with an effective warm up you will be amazed how much better you are moving.
  • Keep me informed about Medications - Are you taking any new medication(s) or has there been an adjustment to your current medication(s)? (Particularly important if this medication affects heart rate/blood pressure). Don’t be shy to tell me! It’s important information for me to know.

Happy training!

Tyson Montgomery - Certifed Personal Trainer & Nutrition Coach

Educating, empowering, and supporting our community so that they are inspired to be the healthiest version of themselves.