We all know that consistency and routine play such a key role in our progress & results, but our workout routine alone can’t take all the credit. The rituals you complete pre and post-workout are so crucial as they can allow you to get stronger, have more energy & recover at a faster rate.

Master Trainer Chelsea has put together some of her go-to pre & post workout rituals, to leave you with a little inspiration. 

Alexz. xo



A good night's sleep is something so obviously important, but SO necessary. Realistically, I try to prioritize at least 6/7 hours every night to feel super fresh in the morning. 


If you’re someone who doesn’t need a coffee to start your day, what’s that like?? 

Haha, I start my day with a little hydration station. I start with a herbal tonic, watered down in a glass of water - with my multivitamins. Followed straight away with a coffee. Personally I don’t like pre-workout or supplements of that sort, so I find my hydration station is the way to go. 

Feel good: 

Nothing sets me up better than feeling fresh before stepping on the mat. For me, putting on activewear that feels like a second skin and hugs me good, instantly gives me that extra motivation to move. I wash my face, pull my hair back & put a good playlist on - vibes are instantly high. 



Post class in studio & online we offer a stretch - which I HIGHLY recommend making time for. I feel incomplete leaving a class and not stretching out. Even when I go to my boxing/conditioning sessions I stay afterwards for a stretch to cool & calm my body down. 

Eat & Hydrate:

Post workout hydration is huge. Just as important, is re-fueling on something fulfilling and dense with nutrients. I find loading up on healthy fats satisfies me the most, and they are also great for muscle recovery. My favourite post workout meal is a LARGE plate of sides - avocado, salmon, mushrooms, eggs ect ect! And please, don’t shy away from carbs - we love them. 

Self Care:

Post shower I like to use magnesium spray, apply moisturiser & serums, and use essential oils. This sounds like a lot of admin, but I promise it's super quick and is a good little reset to get on with the day. 



  • HUSTL. said:

    Hi Madison, Chelsea’s go to Magnesium Spray is the Eco Body recovery magnesium spray. xx

    February 01, 2023

  • Madison Perry said:

    Hey Ladies, I’m interested in what Magnesium spray you use! I have one but I don’t love it and find it a little sticky almost. Would love a recommendation. I need all the Mag I can get. I find my muscles cramp a lot when I work out on a daily basis. These challenges are hard on them!

    Thanks xoxo

    February 01, 2023

  • HUSTL. said:

    Hi Danie,

    Thank you so much for reaching out!
    I know it can be confusing with so much information out there regarding diet and with so many people sharing their opinions on optimal eating times…However we strongly believe that everyone has such different needs, so there is no “one fits all” answer.

    For example, if you wake up in the morning and you are feeling hungry and you have scheduled an intense HIIT class, or a heavy strength session, then fueling your body with a light snack pre workout may provide you with the energy you need to sustain your efforts throughout the duration of your workout. A pre-workout snack or small meal may also provide you with the ability to push a little harder, lift a little stronger and workout for a longer period of time.

    However, for some people, they may prefer to wake up and head straight into a workout without having anything to eat prior. For those that are early risers, a morning coffee, protein shake or pre workout supplement may be all that they need to get through their session.If you do prefer to eat pre-workout but often get lost of the best foods to have, check out this article I wrote on ‘Energising Foods to Fuel Your Workout’.

    Hope that helps! Alexz. x

    January 25, 2023

  • Danie said:

    Hi, I see so many mixed advice on eating or not before a workout.. I workout in the morning on an empty stomach (just water prior) and wondering if you eat a snack or something small if you workout first think in the morning? Or what are your thoughts on eating before workout? Thanks

    January 25, 2023

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