Pro tips for an effective workout.

Bonus: Nutritional tips proven to work.

When it comes to fitness, exercise and nutrition go hand in hand. Here are some pointers to help enhance your workout, it doesn’t matter if you’re a gym regular or a newbie!

10 Tips for Exercise 

1. Always start with a functional warm-up to get the blood flowing and the muscles ready to exercise.
2. Try to plan your workouts for 12 weeks at a time.
3. Always make sure your form and alignment are at the correct angles, i.e. 90°. That’s what mirrors are for.
4. Try to get a quick-absorbed snack in 30 minutes to an hour before training; i.e. a naartjie and black coffee make for a great pre-workout.
5. Drink 500 ml of water before training. You lose water as well as electrolytes while you train.
6. Post-training, have a quick absorption meal containing a protein and a carb or a protein shake, i.e. FIRST CHOICE HIGH PROTEIN RECOVERY MILK ????
7. Make sure your movements are slow and controlled and do not rely on momentum.
8. Don’t always listen to the “bro science” that makes it around the gym… Do your own factual research.
9. Always do a static stretch after a workout; this cools the muscles down.
10. Last but not least, have fun and think outside the box.

10 Tips for Nutrition 

1. Have a purpose or reason for eating something (i.e. a pre-workout snack) or a post-workout meal (High Protein Recovery Milk).
2. You can add a bit of Himalayan salt to your gym water to replace lost minerals, i.e. electrolytes.
3. Try to keep your food as colourful as possible; the more variety of veggies, the better.
4. No muscle doesn’t weigh more than fat (bro science). 2 kg is 2 kg; however, muscle is more dense.
5. Don’t follow your scale religiously; try to focus on measurements.
6. You don’t need supplements unless you are supplementing a loss in your nutritional plan.
7. Get your calories right before you move on to anything more intense in terms of eating, i.e. nutrient timing, macro- and micronutrients.
8. Give yourself some slack and have a moderate meal. One every week.
9. The longer fresh food lasts on the shelf, the worse it is for you. (Because it’s been treated to last that long)
10. No alcohol! There is no healthy alcohol. It might aid certain processes in the body, but it causes malabsorption.

Embrace the power of high-protein recovery milk and elevate your performance.

Signing off as your resident sports nutritionist,

Candice De Mendonca

The Fitness Hybrid (@the_fitness_hybrid)

HPR is a specially formulated, high-quality protein recovery drink, packed with 21 grams of protein and 8 added vitamins that are crucial for high-intensity exercises. It provides all the necessary components to speed up muscle recovery so you can Recover Like a Pro.