My Pre and Post Workout Routine

Venice, CA

You may have already heard the announcement – but I’m so excited to share that I’ll be continuing my Wellness Series throughout the year!  I’ve received such positive feedback from the series and have absolutely loved writing about some of my favorite wellness tips/tricks (there will be many more to come!) with you.  It’s been a true joy to connect with so many of you in a different way and I am grateful that With Love From Kat has been able to evolve, grow, and change just as I have!  Today, I am giving you a peek into my pre and post workout routine.  There is a ton of information out there about best practices (i.e. drink a protein shake 30 minutes after your workout, the benefits of fasted cardio, etc.) and I’ll share what works for me.  Again, this is what works for ME so tailor it to your own schedule, lifestyle, and goals!

The first thing I do when I wake up is I meditate for 20 minutes.  I’ve been meditating every single morning for 2 years now and can honestly say, without a doubt, that it has drastically improved my life.  I am so much more calm, focused, energized, and positive (just ask any of my friends or family!) than before I started.  It really gives me that extra pep in my step that I need before a morning workout.  Harvard has done countless studies on the benefits of meditation – specifically transcendental meditation (the kind I do), and I can’t recommend it enough.  At least take an intro class to see what all the fuss is about.  The class I took in NYC, is offered online here!

After I meditate, I sip on hot water with lemon to alkalize my body and get my digestion ready for breakfast.  I used to work out fasted/on an empty stomach, but found that raised my cortisol/stress levels too much and I was struggling to get through a tough workout, so now I only do fasted cardio max 2 times/week.  When I workout fasted, I have a green tea or matcha beforehand for an energy boost (coffee obviously works too.)  If I’m doing hot yoga or a workout where I’m going to sweat a ton, I add a teensy bit of pink Himalayan salt to my water which helps keep me hydrated.  On days when I’m not doing fasted cardio, I drink a light protein shake, or if I’m doing an at home workout, I make this smoothie bowl.  I’ve shared on instastory my banana smoothie replacements and so many of you messaged me about the zucchini (yay!)  I like to use frozen coconut meat (available at Whole Foods) or steamed frozen zucchini as my base since they have zero sugar.  Recently, I’ve been working out more at home and incorporating hikes and bike rides into my fitness routine which has been so nice.

After a tough workout, it is absolutely crucial to eat some kind of protein otherwise you will feel completely depleted for the rest of the day (like I did the other morning!)  It doesn’t mean you have to chug some elaborate body builder protein-esque smoothie – but just some sort of fuel so you don’t crash and can create lean muscle.  This is my go-to smoothie recipe for pre and post workouts.

If I have time to stretch before a workout, I’ll do a few cat/cow, downward dog, yoga flow moves, but let’s be real – most of us barely have time to even make it to a workout class so the stretching part usually comes after!  I’ve mentioned my love of foam rolling before, but I really do notice a huge difference in muscle soreness and my posture.

After I workout, re-fuel, and stretch, I always dry brush.  I had read about Miranda Kerr dry brushing years ago, and after hearing the benefits from several massage therapists I started to do it too.  It increases your  blood flow, circulation and reduces cellulite.  It takes 5 minutes before the shower and kind of hurts at first but you can break in your brush by aggressively rubbing it into a thick towel several times.  It will always feel a bit scratchy, but stick with it!  Move the brush in slow, circular motions up towards your heart (always brush up for lymph drainage) all over your legs, arms, stomach, chest, and back.

This week’s giveaway is workout themed ;)  I’m going to send one lucky winner all of my favorite collagen/smoothie products, and $250 worth of sweat proof beauty goodies.  To enter, simply sign up for my newsletter, and comment “Signed Up!” below!

Shop the Post
N:philanthropy sweatshirt c/o// Alo Yoga tank  |  Niyama Sol shorts
Nike sneakers  |  Missoni towel  |  Yoga mat  |  Swell bottle c/o
Lorna Jane bra  |  Foam Roller  |  Exercise Ball  |  Amber Interiors pillows

Jessica Alexander Photography

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101 Comments

  • Kristen says:

    Signed up!

    August 30, 2017 | Reply
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    Signed up!

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  • Rach says:

    Yay so excited that you will continue this series! I really enjoyed it! I recently started meditating myself, but I will admit it is tough!

    http://www.rdsobsessions.com

    August 30, 2017 | Reply
  • Hayley says:

    Signed up!

    August 30, 2017 | Reply
  • Lisa says:

    signed up!

    August 30, 2017 | Reply
  • La Bijoux Bella | by mia says:

    The parfait post to looking beautiful and feeling healthy … love ❤️ this so much! :)
    Merci for sharing your tips and advice.

    🌸🍃LA BIJOUX BELLA 🌸🍃| By Mia | A Creative Lifestyle Blog

    August 30, 2017 | Reply
  • Viola says:

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  • Amy says:

    Signed up! So excited for more workout tips!

    August 30, 2017 | Reply
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  • Lauryn says:

    Signed Up! Love this post! Wellness is so important in our everyday lives. Thank you for sharing!

    August 30, 2017 | Reply
  • Rachel says:

    Signed up!

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    All signed up!!

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  • Alexa says:

    Signed up!
    Loved this post, Kat!!

    August 30, 2017 | Reply
  • Laura says:

    So glad the wellness series is continuing! Signed up!

    August 30, 2017 | Reply
  • Contessa says:

    Signed up! So happy that you are continuing your series. Meditation is becoming a daily activity for me as well. It really brings a new light to life.

    August 30, 2017 | Reply
  • Contessa says:

    Signed up!

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    Signed up! :)

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  • Beth says:

    Very informative post ! Lots of tips I want to try.

    On another note, it would be great if you broke up the text into paragraphs. Not so easy to read one giant block of text. Just a thought.

    August 30, 2017 | Reply
  • Kelsey D says:

    Signed up!

    August 30, 2017 | Reply
  • Grace Pierce says:

    I’ve been signed up since January! Kat, I absolutely love reading your posts throughout the week. As a dancer, I COMPLETELY understand the importance of pre and post workout rituals! Would love to win this week!!

    August 30, 2017 | Reply
  • Whitney says:

    signed up!

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  • Nisha D says:

    Already signed up!! And I’m so excited that the series will run year round.

    August 30, 2017 | Reply
  • Khloe says:

    These photos are amazing, loving these outfits, thanks for the share! Love checking out your blog!

    August 30, 2017 | Reply
  • Teresa says:

    Signed up! What a great post :) I will definitely use these tips. Thanks Kat

    August 30, 2017 | Reply
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    Signed up :)

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    signed up!

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    Already signed up! :)

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    signed up!!

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    Signed up!
    I love your wellness posts! Keep up the great work <3

    August 30, 2017 | Reply
  • Eva Englander says:

    I am going to try your smoothie idea! Thanks for the ideas. Signed up!

    August 30, 2017 | Reply
  • Katelyn Calautti says:

    This post is AMAZING!!! I’m obsessed!

    August 30, 2017 | Reply
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    Signed up!

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    Signed up! With love from Eastern Canada xx

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    I’m signed up!

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    Signed up…

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  • Emma says:

    I LOVE your wellness series. I am so excited that you decided to continue it. I have tried many of the items/recipes you have listed and now we get more?! Lucky us! So excited.

    Signed up :)

    August 31, 2017 | Reply
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    SIGNED UP! Love the wellness series

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    Signed up – thanks!

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    Signed up! Love your wellness series.

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  • Mags says:

    Signed up! never heard of dry brushing but I’m definitely going to look into it! Also would really love to try the new collagen craze!!!

    August 31, 2017 | Reply
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    Signed up! <3

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    Signed up! Am really enjoying this Wellness Series, so glad you are continuing it :)

    September 1, 2017 | Reply
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    Signed up! Thanks for a fun giveaway :)

    September 1, 2017 | Reply
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    thanks for sharing your tips! signed up!

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  • Susie says:

    Signed up…I made your smoothie the other day with frozen steamed zucchinis and it tastes amazing, thank you!

    September 2, 2017 | Reply
  • Christina Thomas says:

    I signed up:)

    thanks kat I love the wellness series!!!! Please keep it coming.

    September 2, 2017 | Reply
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    signed up :-)

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  • Rose Thorne says:

    I’m so glad the Wellness Series will be going on! Not surprised it was a hit. I love it too. Great post as always.

    October 5, 2017 | Reply
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