How To Prepare and Recover From Your Workout


You’ve probably heard it a million times, but working out is only part of the equation. A Burn 60 workout is going to improve your endurance, strength, speed and increase your metabolism ONLY if you properly prepare and recover.


Be All About the H20

When you sweat, your body needs water and electrolytes to refuel. To get the most out of every BURN class, DRINK, DRINK, DRINK and stay hydrated..

Daily Intake: 3-4 Liters

Pre-Workout: Drink 1 cup of water 20 minutes before your workout

During Workout: Drink 1 cup every 15-30 minutes

Post-Workout: Drink 1 liter for every 1000 calories you burn




Your diet plays a significant role in your body’s health, ability to perform and recover. Consuming a balanced diet of proteins, carbohydrates, and good fats daily will prepare you for any challenge in class. But, to really cash in on the physical rewards of training, you need to optimize your pre + post workout meals.

Pre-Workout: Before class, you want to charge your body with glycogen. Glycogen is what makes your muscles go, and they create this fuel by converting carbohydrates.


  • When: :30 before

  • What: 100-200 calories simple carb snack for a quick energy boost.

  • Examples: Greek yogurt, fruit, oatmeal.


  • When: 2-3 hours before

  • What: Balanced meal

  • If you’re feeling groggy: 100-200 calorie simple carb snack.


Post-Workout: After class, your muscles are in desperate need of glycogen and protein to start the recovery process. Protein repairs your torn muscle fibers and carbs energize your system.

  • When: 30 minutes to 1 hour after

  • What: Under 600 calorie meals loaded with complex carbs, healthy proteins and a dash of healthy fats

  • Healthy proteins: Chicken, fish, beans

  • Complex carbs: green veggies, starchy veggies, whole grains

  • Good Fats: avocados, olive oil, nuts


 Get Your Sleep

Try to get 8 hours of sleep and stay on a schedule. In the wee hours of the night, your body is working non-stop to repair itself. Lack of sleep makes you crave high carb foods, affects your perception of fatigue and worst of all, you start burning muscle for energy instead of fat.


 Roll Out

No, we’re not referring to the 2001 Ludacris anthem. We’re talking about self-myofascial release! Using a foam roller, which is available for you to use in the studio, reduces stiffness and prevents injury by breaking up muscle adhesions. Try it out before and after your next class!