Power Through: Your Guide to Working Out and Winding Down

You’ve finally got the routine down. Whether it’s a 5am alarm or a hard stop on meetings every Tuesday afternoon, there’s that one workout in your diary that you always make time for. Maybe it’s the friend you can’t let down, the promise of a matcha afterwards or simply the rush of endorphins (and a smug Insta story) that keeps you turning up week after week. Whatever the reason, here’s how to prepare yourself to get the most out of your mid-week exercise.

Pilates

During the week:

Get out your phone and book in your class beforehand. Make it part of the Sunday routine, when you’re feeling optimistic and are promising yourself a week of wellness. Then when your alarm goes off on a Tuesday morning, the threat of losing money on a cancelled class is the carrot (or the stick) you need to drag yourself out of bed. 

To prepare for a class of stretching, lifting and trying to copy the moves of the people in the front row, look at Swisse Ultiboost Magnesium + Sleep Powder* to help reduce muscle cramps and support muscle relaxation so you can get you some sleep and be ready for that morning class.

Warm up:

Keep it light with a banana or greek yoghurt - enough to give you a boost of energy. Arrive to class well hydrated - either by making good use of your emotional support water bottle throughout the day, or by adding electrolytes to your water for the drive to class.

Cooling down: 

Combine the satisfaction of another workout down with a daily collagen protein blend to get that skin glow. If you’re heading straight to the office, a bowl of Greek yoghurt with berries and granola will fill you up while you reply to emails and Slack messages.

HIIT

During the week:

We don’t want to be your mum here, but keep up those leafy greens, get some protein and try to choose sparkling water over sparkling wine. Sleep hygiene throughout the week is important so a supplement like Blackmores Magnesium Glycinate tablets* support healthy sleep patterns along with relieving muscle cramps when dietary intake is inadequate.

Warm up:

A few hours before you hit the gym, try and eat a meal of complex carbs and lean protein - chicken and rice is the classic, while oats with protein powder can be easier if you’re still in the office.

If motivation is waning, a pre-workout can give a kick of caffeine combined with citriline. Take it half an hour prior then blast a playlist with back-to-back 00’s bangers and arrive ready to push yourself.

Cool down:

While you’re revelling in a new PB, replenish fluids with some electrolytes. With plenty of options available, just pick your favourite flavour, then decide if you want any extras (we’re thinking Swisse Ultiboost Creatine Powder* to support general health and wellbeing).

If you tend to pull up sore the next day, you may also look at a magnesium spray to soothe your muscles.

Netball

During the week:

General health and fitness is the name of the game here. Whether it’s walking the dog, swimming a few laps on the weekend or Youtube workouts at home, whatever workout you can fit into your routine will help maintain the stamina to run back and forth on a court for 45 minutes.

If you’re struggling to get all the nutrients your doctor would tell you to eat, a multivitamin* each day can help, while a chewable Vitamin C supplement like Cenovis Sugarless C* 500mg tablets are there to help with immunity support.

Warm up:

When your evening includes some light competition, it’s easy to not treat it as a serious workout, but that can be a painful mistake to make. Even if your team has been scheduled on the first match of the night, be sure to arrive early enough to stretch and warm up. Your body will thank you tomorrow.

Along with stretching, a knee brace is another Very Responsible option when you’re tracking back and forth on the netball court.

Cool down:

If you tend to end the game with aches and pains, keeping some Deep Heat Original Heat Rub Cream* on hand can help with some quick relief. Add in Nature’s Way Activated Curcumin tablets* daily to relieve inflammation and support joint health - got to look after those knees.

We don’t recommend a parma and pint with your teammates post-match to celebrate a win, but you do you. Just be sure to drink plenty of water. 

Run Club

During the week: 

Plot out your runs throughout the week to build in rest days around longer runs and plan where your run club fits in with other workouts. Be sure to allow time to recover so you don’t injure yourself along the way.

Keeping your knees and ankles strong is important, so look at supplements that are focused on supporting tendon and ligament strength, like the new Pillar Collagen Repair Tendon & Ligament Oral Powder. 

Warm up:

Plan to eat several hours beforehand and if you feel that you need an extra boost, a pre-workout 30 minutes prior can help. 

It goes without saying that looking after your ankles and knees is important to continue running as you age. Combine running shoes which are replaced around every 500 to 800 kilometres with memory foam insoles like the Synxsole Everyday Insoles* to relieve pressure and manage pain during the run.

On a casual run club, it’s always handy to carry a bottle of water (especially in summer) but if your run club is training for a marathon, carry energy gels that give you a boost as you go. Plan for one to two gels for every hour that you run.

Cool down:

Combine that runner’s high with electrolyte replenishment and muscle function support. Once that is done, you can relax with a latte and a carby treat while you check Strava and figure out who won each segment of your route.

Whatever the reason, getting to a class or joining your team week after week is an achievement in itself. Snaps to you! Whether your goal is to improve your speed, the weight you lift, or simply to be consistent, the staff at your nearest Chemist Warehouse can guide you to the supplements and products that will help you along the way.

References & disclaimers

^{*Always read the label and follow the directions for use.}

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