One of the major ways to structure a solid workout program is to begin with compound exercises. These are exercises that have movement including more than one joint, which involves multiple major muscle groups. Doing so allows you to stress large swaths of muscle with heavier weight, which is great for building strength as well. The reason we advocate for these types of lifts first in your routine is so that you don’t end up bottlenecking your performance by tiring out smaller muscles earlier. Compound exercises include deadlifts, squats and lunges. Use a barbell or add a press to your squat or lunge to really elevate the heart rate and tax the entire body.

Add muscle mass to your body to increase metabolism. Studies suggest that every pound of muscle burns roughly six calories per day at rest vs fat that burns only two calories per day at rest. Throughout the week aim to work at least two compound movements for each upper and lower body ranging from 2-5 sets of 6-12 reps. Work until the muscles feel a burning sensation close to failure on each set.

The food we eat is fuel for our workouts and also can aid with tissue recovery post-exercise so WHAT we eat is very important! Keep post-workout meals simple but effective--a good ratio of protein, complex carbs, and healthy fats gets the job done. An example that I frequently enjoy that's cost- and nutritionally-effective is a simple turkey bowl. Keep the components simple but shoot for a lean protein like chicken or turkey (or chick peas for a vegetarian option), add some veggies (I enjoy spinach, peppers, onions), and then a complex carb like quinoa or brown rice. I also like to top them with a little shredded cheese and/or salsa. Super yummy, easy to make, and will check all those post-workout nutrition boxes!

Working on mobility daily increases range of motion and mitigates the risk of injury. Overly tight muscles lead to pain in your joints and a greater risk of strained or pulled muscles. Increased range of motion makes activities of daily living easier, like getting down and up off the floor. A daily practice can take 5-10 minutes and focuses on total body movements that works joints through all positions. Think about your ankles, knees, hips, shoulders, neck, and spine moving through flexion/extension, abduction/adduction, supination/pronation, and rotation.

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