In today’s post…

Coach Mesha breaks down her top 8 Tips That Need To Be A Part Of Your Fitness Routine. 

She throws out the fluff and what you don’t need to know, only leaving you with the most important strategies that really help with fitness success.

Here is Coach Mesha…


When it comes to getting in your workouts and figuring out your fitness routine, that should be the easiest part of this challenge!

I am sure you all are figuring out that good nutrition and quality sleep matter too, and smart “pre” and “post” workout rituals can ensure you’re recovering properly, fueling your efforts, and crushing it in every single workout.

As promised, Here are the 8 TIPS That Need To Be A Part Of Your Fitness Routine if you want to maximize your results…

1. Get Enough Sleep

The most imperative thing in any fitness program or challenge starts the minute you go to sleep because that’s where all the magic happens!

Being well-rested not only energizes you through every burpee or run or squat, but it also keeps your hunger hormones in check, so you’re not undoing your efforts in the gym by overeating the rest of the day. If you can’t do seven to eight, at least try for six and a half hours.

A good sleep is also super important after a workout, too—that’s when muscles really get to recover.

2. Hydrate with H20


When you’re sweating it out, you need to make sure your body is properly hydrated since you’re losing water. Plus, being hydrated will make sure your energy levels are where they need to be. You should be sipping it before, during, and after a workout.

If you are unsure of how much water you should be drinking, aim for half of your bodyweight in ounces per day (so, if you weight 150 pounds, try to get in 75 ounces).

3. Be prepared with Snacks

If you’re really not feeling a pre-workout snack, there’s no need to force food down ahead of time, but don’t ignore your body if you feel like you need some fuel. If there’s no food in, there’s no energy out. Keep this in mind when you’re eating a snack before you workout.

“I don’t want you to be starving, but I don’t want you to be feeling full either.”

4. Consider wearing RED for an extra boost of power!

Strange, but true. Red is a very empowering color—it increases prowess, confidence, and has been shown to increase performance a bit. If you’re ever tired or just want to dominate the gym, red is the best choice. Blue and green are more calming. Orange and yellow are also heightening colors.

5. Always Warmup

Warming up is meant to give your body the opportunity to raise your body temperature, increase range of motion, and prepare yourself for what you’re about to do. It also helps decrease your chance of injury when you ease into your workout, rather than jumping straight from a resting state to the hard work.

Plus, increasing your range of motion can help you get the most of your workout.

6. Mobilize


To increase your range of motion, decrease soreness, and help expedite your recovery process, you need to implement mobility everyday.

7. Refuel With A Post-Workout Snack

A pre-workout snack is more optional than a post-workout one—giving your body the fuel it needs to recover after a tough sweat is essential. There’s something called the anabolic window, which lasts about 30 to 45 minutes after the workout. During this time, your body looks for carbohydrates and protein to help replenish glycogen stores and rebuild muscle, respectively, so getting your body the nutrition it needs to recover in a timely manner is important.

8. Cool Down With A Cool Shower

Taking a cool shower helps decrease the inflammation after a workout (especially those weekly challenges) and expedites the healing process. By decreasing inflammation, you decrease your chances of soreness. You don’t have to jump in an ice bath, but you should turn the shower temperature down lower than you usually do. This makes it less likely that soreness will get in the way of your workout the next day.

By following these 8 tips of making sure your body’s been warmed up, worked out, fueled with nutritious food and cooled down properly, you can maximize the results you’re working towards.

Remember fitness really is a lifestyle, and one that doesn’t begin and end with your actual workout.

Reign Strong,





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We would also love to connect with you and answer any questions you may have, feel free to email us at info@bereignfit.com

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