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Boost Your Morning Workouts: Training Fasted and Maximizing Your Session Getting the most out of a fasted workout, especially before heading to work, requires some strategic planning. Here’s how to make sure your fasted training sessions are effective and energising. Benefits of Fasted Training - Hydrate Well: Drink plenty of water before your workout to stay hydrated and help maintain energy levels. At least 2 litres pre workout including electrolytes (1g salt and 500mg potassium) - Consider Black Coffee or Green Tea or some form of caffeine: Caffeine from black coffee or green tea can boost energy and fat oxidation without breaking your fast. - Warm Up Properly: Spend extra time warming up to prepare your muscles and joints, reducing the risk of injury when training on an empty stomach. This can also help mental focus. - Consider intra workout nutrition: EAAS and/or carbs can help sustain and maintain focus and energy until the end. - Refuel Wisely Post-Workout: After your session, consume a balanced meal with protein, complex carbs, and healthy fats and a good serving of protein to aid recovery and replenish energy stores. Generally we recommend higher % of carbs post workout vs any other meal! - Listen to Your Body: Pay attention to how your body feels. If you experience dizziness, fatigue, or discomfort, it might be worth revisiting your approach or eating a small snack before training. Fasted training can be a powerful tool in your fitness routine, but it's essential to approach it mindfully. By hydrating, warming up, and choosing the right intensity, you can ensure a productive workout that sets a positive tone for the rest of your day.

Here are 10 nontraditional dieting tips that can help you stay on track without feeling too restricted: 1. Use Smaller Plates and Bowls: The illusion of a full plate tricks your brain into thinking you're eating more than you are, helping with portion control without the need to count calories. 2. Incorporate Mindful Eating Practices: Eat slowly, savor each bite, and pay attention to your body's hunger and fullness cues. This helps prevent overeating and encourages you to enjoy your food more. 3. Experiment with Fasting: Try intermittent fasting or time-restricted eating. This isn't about what you eat but when you eat, which can help regulate your appetite and metabolism. 4. Add, Don't Subtract: Instead of focusing on what you can't eat, add more nutritious foods like vegetables, fruits, and lean proteins to your diet. This can naturally reduce your cravings for unhealthy options. 5. Embrace Creative Cooking: Experiment with plant-based or whole food versions of your favorite comfort foods. This can make your diet feel less restrictive and more enjoyable. 6. Flavor Without Calories: Use herbs, spices, vinegar, and hot sauce to add flavor to your meals without adding extra calories. This can make healthy meals more satisfying. 7. Practice Gratitude for Food: Before eating, take a moment to appreciate the food in front of you. This can shift your mindset from seeing dieting as deprivation to seeing it as a form of self-care. 8. Redefine Comfort Food: Instead of reaching for traditional comfort foods when stressed, find non-food-related ways to comfort yourself, like taking a walk, reading a book, or meditating. 9. Avoid Food Rules: Rather than sticking to strict rules, adopt flexible guidelines that allow you to enjoy a variety of foods. This helps prevent feelings of deprivation and binge eating. 10. Chew More: Chew your food thoroughly before swallowing. Not only does this aid digestion, but it also gives your brain more time to register fullness, which can prevent overeating.

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