Back to school workouts and nutrition tips

Although summer was amazing this year with great weather, it is now time to get back into the routine with a school schedule, students AND parents involved. Prepping lunches, waking up and going to bed earlier AND on schedule is not an easy task when all you did this summer is chill and do whatever you wanted whenever you wanted. Here are a few tips to help you make a smooth transition.


1. Meal prep

Yes! It’s not only good for bodybuilders! Prepare veggies and cook meat on Sundays and froze them. Even veggies can be bought frozen to save some time and the quality is still good.


2. Stay focus on the big tasks

Most people do the small easy tasks that lead to… pretty much nothing. First thing in the morning or first task of the day should be the one that requires the most energy, which is what you are supposed to have in the morning.


3. First meal dictates the day.

A bagel and cream cheese have a really bad influence on your hormonal system, releasing a fair amount of insulin to process the poor choice of carbs you ate, which starts a bad roller coaster ride for the rest of the day. A few hours later, you’ll be left with lowered blood sugar and you’ll be tempted to eat sugary junk to help you get through the rest of the day. All of that is messing up with your concentration, mood and overall energy. To function optimally, you must eat optimally. Protein and fat breakfast for the win.


4. Rise and shine

Those late-night summer snacks didn’t seem to have much impact on your sleep until you actually have to get up on schedule the next morning. Now that you do, the best thing to do is to stop eating 2-3 hours prior to bedtime. If you can’t seem to shake it off, the previous point might be the culprit. Give yourself a few days and fix that morning meal.


5. Make them count

Time is missing? Make those workouts count. Never sacrifice quantity over quality. Most people give up because they can’t go 4 or 5 times as they used too, thinking that 2-3 sessions might not be enough. It’s better than nothing! It might not be optimal but at least you keep stimulating those muscles, which is great for your hormones and wellbeing!

Some might have the time to go each day but must cut short. You might only have 30-40 minutes so make it count. Focus on the big lifts for maximum results. Do only what is required to achieve your goals.

Coach Eric

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