Witness the Fitness

Essentials for a solid gym routine!

Pre-Workout Snack

Exercising takes on a lot of energy and your body needs to source that energy from the food you eat for a whole lot of reasons varying from your nutrition, diet and motivation for your overall fitness goals. To maximize on your performance and recovery, a pre-workout snack is just as essential as it gives your body the proper fuel to keep you focused and maintain your training performance to finish your workout strongly as many of you in the fitness world probably know how it feels to run out of energy 🙂 I know i do haha.

Warm Up

Do some dynamic stretches and quick cardio warm ups (either with or without equipments.) Running is a very good and recommended cardio workout and/or warm up. Total warm-up time usually goes for about 15-20 minutes for an effective warm up.

Strength Training

Let your personal trainer create a training split that covers all muscle groups, working on different muscles on the preferred workout days (3-4 days atleast) per week. Vary reps and set ranges based on your physique goals. Some of the benefits of strength training include:

  • Increased muscle mass
  • Stronger bones
  • Joint flexibility
  • Weight control
  • Balance and flexibility


Get your heart rate up with some cardio workouts and as earlier stated…running is one of the most effective cardio workouts. Cardio helps to boost heart health by aiding the body in controlling blood pressure, reduces and sheds the total body mass/weight and equally decreases the likelihood of heart failure.


To prevent muscle soreness, stretching is very important after your workout. Daily stretching is also as important as it helps improve blood circulation to your muscles for a much faster recovery especially after a workout. Stretching allows the body to cool down and also helps the heart beat to return to normalcy.

Post Workout Snack

Get your protein in!!! Grab a protein bar or shake. Fuel your recovery and see how amazing you would feel post workout. Best time to have the snack would be within 30 minutes after your training.

Thank me later 🙂

With love…


Published by I&F Fitness

Certified Fitness Coach - Personal and Virtual sessions

16 thoughts on “Witness the Fitness

  1. Loved every bit of it. I’m gonna have to update my daily exercise routine.
    I have a question though, if I do let’s say 50 push-ups and 50 seat-ups, planks(8 minutes) and skip rope(at least 500 jumps), would that be considered an all round workout? And will it be sufficient?

    Liked by 1 person

    1. Hi Immanuel,

      Thank you so much for your feedback.

      To answer your question above, that would be considered as an all round workout and based on the information provided, definitely efficient but not as effective (in relation to the witness the fitness article). Regardless, it all depends on your body goals and i sure do hope you are discipline while at it 🙂

      More can be done i.e there are different plank variations that you can try:
      1. Standard planks (i think this is what you meant)
      2. Side Planks
      3. Knee Planks
      4. Rocking Planks
      5. Reverse Planks
      6. Forearm Planks

      Ideally, i would definitely encourage you to continue the same, add reps and challenge your body further. Do the different plank, pushups and seat ups variations too. I shall do an article on the same that you can always refer to.

      Go go Immanuel…cheering for you from afar


      Liked by 1 person

  2. From a professional standpoint, what would you advise as a proper diet in order to achieve a healthy lifestyle, that goes along woth your workout routines?


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