Hello Viewer,
In hindsight, I often overlooked my pre-workout routines. The pre-work or pregame is the initiator of getting into your zone. Like a rehearsal—consistent habits lead to consistent results.
In Edition #71, we look at how to prepare before a workout/session.
P.S. Please support the newsletter. Check out this week’s sponsor above 🙌🏾.
ICYMI: #70.5 LIVE LONGER WRAP-UP
Missed last week? We recapped Metabolic Health, The Mitochondria Effect ⚡ and Aging as a Disease 🛑—how boosting your cellular energy 🌟 and tackling aging as a modifiable condition 🔄 can add great years to your life.
Today's Lookahead 👀
What’s your biggest holiday fitness challenge? ❄️
👁️ OVE’S GUIDE TO
PRE-WORKOUT ROUTINES 🏃♀️
Ready to crush your workout? Preparation is everything. From getting your gear right to dialling in your mindset, these routines ensure you're primed for peak performance, whatever your workout or training sport.
Thisisus on Giphy
1️⃣ Gear Up First 🥾🎒
✔ What to Do: Lay out your workout clothes, shoes, and gear beforehand.
Example: Runners, double-check your shoes. Lifters, grab those chalk bags. Martial artists, don’t forget wraps or gloves.
💡 Why Care? The right equipment sets the tone for a focused, productive session.
2️⃣ Plan Your Workout & Eliminate Distractions 📋🕶️
✔ What to Do: Plan your workout and create a distraction-free zone.
Example: "Today: 5x5 bench press, 3 rounds of shadowboxing, core finisher. Glasses off, phone on ‘Do Not Disturb.’”
💡 Why Care? A structured plan keeps you on task and minimizes interruptions, helping you crush your goals.
3️⃣ Fuel Your Body 🥪💧
✔ What to Do: Eat a balanced snack 1 to 2 hours before your workout and stay hydrated.
Balanced Snack Example: A whole-grain English muffin with almond butter and a small apple.
Hydration Tip: Drink 500 ml (2 cups) of water 30 minutes before.
💡 Why Care? Energy comes from the right fuel and fluids, ensuring stamina and avoiding mid-workout fatigue.
4️⃣ Caffeine or Pre-Workout ☕⚡(Optional)
✔ What to Do: If you use caffeine or pre-workout, be mindful of the amount—avoid energy drinks with excessive sugar or stimulants.
Example: A cup of coffee (8 oz or 240 ml) can sharpen focus without the jitters.
💡 Why Care? Caffeine can act as a psychological "pre-reward," building anticipation for your workout.
5️⃣ Dynamic Warm-Up to Activate Muscles 🤸♂️🔥
✔ What to Do: Perform dynamic stretches that mimic the movement patterns of your workout.
Dynamic Examples:
For Lifters: Bodyweight squats, hip bridges, and arm swings.
For Runners: High knees, butt kicks, and leg swings.
For Combat Sports: Shadowboxing, torso twists, and shoulder rolls.
💡 Why Care? Dynamic stretches increase blood flow, improve range of motion, and engage muscles for action.
6️⃣ Prime Your Nervous System with Prep Sets 🧠🏋️♂️
✔ What to Do: Perform light sets or drills to activate your neuromuscular connection—the communication between your brain and muscles.
For example, for lifters, start with an empty barbell. Basketball players practice explosive jumps. Swimmers, do some light arm circles and stretches in the water.
💡 Why Care? Prep sets help your brain “switch on” the right muscles and refine movement efficiency for better performance.
7️⃣ Mindset Matters: Visualize Success 🌟🧘♂️
✔ What to Do: Spend 1 to 2 minutes imagining a successful workout or game.
Example: See yourself landing perfect jump shots or nailing clean reps.
💡 Why Care? Mental rehearsal builds focus and motivation, boosting overall performance.
❌ 7 Things NOT to Do Before a Workout
🚫 Static Stretching: Avoid holding stretches for too long—it decreases performance and doesn’t warm up muscles.
🚫 Skipping Hydration: Starting dehydrated limits endurance and strength.
🚫 Heavy Meals: Eating a big meal too close to your workout can cause sluggishness or cramping.
🚫 Energy Drinks Overload: High caffeine or sugar can cause jitters and dehydration.
🚫 Overloading on Pre-Workout: Too much can make you anxious or nauseous.
🚫 Winging It: Not planning your workout wastes time and energy.
🚫 Long Phone Scrolls: Social media can distract and drain your mental energy.
The Pre-Workout Checklist ✅
☑️ 🥾 Gear Up First
☑️ 📋 Plan Your Workout & Eliminate Distractions (Glasses off, phone away)
☑️ 🥪 Fuel Your Body (Balanced Snack + Hydrate)
☑️ ☕ Caffeine or Pre-Workout (Mindful Intake)
☑️ 🤸 Dynamic Warm-Up to Activate Muscles
☑️ 🏋️ Prime Your Nervous System with Prep Sets
☑️ 🧠 Visualize Success
💬 Copy & paste this checklist for your next session.
Share your pre-workout rituals with us in the comment section!
💪🏾 FESTIVE FITNESS FUN
🎄THE 12 DAYS OF FITNESS CHALLENGE 🎄
Presented By
Stay motivated and merry with The 7 Days of Fitness this December—a fun way to stay active while counting down to the holidays. Let’s make this season strong and joyful!
🎁 How It Works
Complete one new exercise each day from December 9 to December 16, adding it to the previous day’s moves—just like the song The 7 Days of Christmas. By the final day, you’ll be doing all seven (7) exercises in a festive full-body workout!
🎅 Daily Bodyweight Moves:
1️⃣ Day 1: 1-Minute Plank (Core) 🎄
2️⃣ Day 2: 2 Push-Ups (Upper Body) ✨
3️⃣ Day 3: 3 Bodyweight Rows (Back) 🎁
4️⃣ Day 4: 4 Lunges (Lower Body, Each Leg) ❄️
5️⃣ Day 5: 5 Supermans (Back) 🛷
6️⃣ Day 6: 6 Side Plank Rotations (Core, Each Side) ⛄
7️⃣ Day 7: 7 Squats (Lower Body) 🏋️♂️
🎅 Feeling Festive?
Why stop at 7? Download the full 12 Days of Festive Fitness Plan for free and keep the holiday cheer strong!
🎄 Let’s make this season active, fun, and full of joy! 💪 Got a question about the workout? Email [email protected]! 🌟
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I'm letting you know that the information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please contact your healthcare professional for medical advice specific to your health needs.