Over the last few years, I’ve learned that consistency matters more than perfection — especially when it comes to wellness. As I approach 40, I’ve become more intentional about how I support my body before, during, and after workouts.

I work out daily, rotating between strength training, cardio, and yoga, and this routine has helped me support energy, recovery, hydration, and sleep without feeling overstimulated or burned out.

Here’s what my current routine looks like and why each piece matters.

🌅 Morning: Gentle Hydration & Digestion Support

Warm Water with Lemon + Apple Cider Vinegar

The first thing I do when I wake up is drink 8 oz of warm water with lemon and apple cider vinegar.

Why I do this:

Gently rehydrates my body after sleep Supports digestion and gut motility Helps reduce morning bloating Sets the tone for hydration first thing

I keep this simple — it’s not a miracle drink, but it helps my body wake up before caffeine or supplements.

🐕 A Short Pause Before Stimulation

After that, I take the dogs out, which naturally gives me 20–30 minutes before anything else. I’ve found this pause really helpful — it lets hydration start doing its job before adding caffeine.

⚡ Pre-Workout Energy (Without Overdoing It)

Once I’m back inside, I drink water with my pre-workout.

Why this timing works:

Caffeine has time to absorb I avoid drinking pre-workout on an empty, dehydrated system I get steady energy without feeling jittery

I train early in the morning, so I’m mindful of not stacking caffeine sources. One intentional source works better for my nervous system.

💧 During My Workout: Electrolytes Matter

While I’m working out, I sip water with electrolytes.

This has been a game changer for:

Energy levels Preventing headaches or dizziness Reducing muscle fatigue Supporting hydration when sweating

Even if you don’t feel like you sweat much, electrolytes are still important — especially during early workouts or strength sessions.

💪 Post-Workout: Recovery Comes First

About 30 minutes after my workout, I focus on recovery with:

Whey protein Creatine

Why this matters:

Protein supports muscle repair and lean muscle maintenance Creatine helps with strength, recovery, and even cognitive health Taking them post-workout is convenient and easy to stay consistent with

Sometimes I’ll pair this with a small whole-food carb (like a banana) if I’m not eating a full meal right away — especially on heavier training days.

🌙 Evening: Supporting Sleep & Recovery

At night, I take magnesium.

This is one supplement I won’t skip because it helps:

Relax my nervous system Improve sleep quality Reduce muscle tension Support recovery overnight

Good sleep has become non-negotiable for me — especially as hormones shift and recovery matters more than ever.

✨ Final Thoughts

This routine isn’t about extremes or perfection. It’s about supporting my body through every phase of the day:

Hydration before stimulation Fuel during movement Recovery after training Nervous system support at night

If you’re working out consistently and feeling run down, overstimulated, or struggling with recovery, small changes like hydration timing, electrolytes, and evening magnesium can make a noticeable difference.

Wellness doesn’t have to be complicated — it just has to be intentional