High intensity workouts are a key component of building lean muscle and heart health. The best part is that it’s an optimal workout for women of all ages. Boutique Fitness workouts are designed to work the body as a whole through strength training and conditioning – all within 30 minutes. This signature format is not only ideal for getting results and building a strong and happy heart, it’s also the sweet spot for recovery. Recovery is where the magic happens. So while 4-5 BF workouts/week may seem like a lot, the short duration of the workouts and the thoughtful programming of exercises allows your body to recover properly so you can benefit the most from your efforts.
Of course we can’t talk about recovery without talking about nutrition. Nutrition is a major component of how your body will respond to your workouts. Neglecting this part of your training will only hold you back from your results. So here are some key things to keep in mind when you increase the volume of workouts as well as the intensity.
Hydration is your first concern. If you’re already saying to yourself ‘I drink a ton of water’, consider doing some math and then consider adding an electrolyte. If you’re very active – or if you’re planning to commit to the Spring Special – a simple equation is 8oz. of water every hour for the first 10 hours of your day, plus 8oz. for your workout.
As far as electrolytes go, to properly maintain hydration you’ll need to keep them balanced. You can add a pinch of sea salt to your water, or you can add our favorite salts, LMNT, or any other electrolyte you like. This is especially helpful for recovery and restless legs.
Calories! Your body needs calories to perform and recover. If you’re trying to lose weight and are committing to the Spring Special, you will need enough calories to get the job done. A drastic increase in workouts accompanied with a major drop in calories will cause more harm than good. Without proper nutrition (i.e. caloric intake), you’ll be hard pressed to thrive. While obsessing over exact calories is far from what we recommend, here is a general approach to caloric intake according to activity level. Since we’re preparing you for the Spring Special, we’ve included only moderately or very active.
| Calorie Estimates | Weight Loss | Maintain Weight | Weight Gain |
| Moderately Active (3-4 workouts/wk) | Lbs. x 12-14 | Lbs. x 14-16 | Lbs. x 18-20 |
| Very Active (5-7 workouts/wk) | Lbs. x 14-16 | Lbs. x 16-18 | Lbs. x 20-22 |
For instance, a woman who weighs 145lbs who is committing to the Spring Special and is looking for weight loss should be consuming about 2,030 calories (145 x 14).
From here, you want to make sure that you are consuming the kinds of foods that will support your goals. Break your meals down into proteins, healthy carbs (not just any carbs), and healthy fats. Check out the general guidelines below.
| Protein | Healthy Carbs | Healthy Fats | |
| Moderately Active (3-4 workouts/wk) | .45-.68 g/lbs | 2.3-3.2 g/lbs | Remaining calories (less than 30%) |
| Very Active (5-7 workouts/wk) | .68-.81 g/lbs | 3.2-4.5 g/lbs | Remaining calories (less than 30%) |
So our 145lbs client in the Spring Special would break down her macronutrients into something like this: Protein = 117g., Healthy Carbs = 334g., Healthy Fats = 25g
There are other factors that come into play when figuring out your macronutrient breakdown, such as body type. If you would like more information on your specific macronutrient needs, contact Raquel at empoweredenergyfit@gmail.com for a custom meal plan.
Mobility, Soft Tissue work, and stretching!
You knew this was coming. If you’re working your tush off in your workouts, please take some time to give your body TLC afterwards or in between your sessions. Restorative work is the spinach wrap to your sandwich. It holds all the good stuff together so you can enjoy your workouts even more. Check out our youTube page for a video library on mobility routines.
In addition to restorative movement, myofascial release is a must. You can do this by using a foam roller, P-Knot, theragun, or regularly getting a deep tissue massage. Try not to write this off as a luxury. It’s all important for a thriving body.
Sleep is king. If you are sleep deprived, your recovery is most definitely suffering. Consider this, if you’re getting to sleep late and waking up super early to workout, you may just be shooting yourself in the foot. Your weight loss or fitness goals would actually benefit MORE from staying in bed and sleeping another hour or two. We understand that sometimes you have to get it done when you can, but sacrificing your sleep for exercise will only have you chasing your tail. If sleep eludes you or if you think you can just sleep when you’re dead, I encourage you to change your perspective about sleep.
Quality sleep is a skill that can be developed and honed. The reality is that poor sleep makes everything much more difficult. It encourages cravings, interferes with performance, and causes brain fog. Not to mention all the essential processes our bodies need to undergo during sleep to keep a healthy immune system and fight all kinds of diseases including cancer. Sleep is a major non-negotiable for a healthy body and a happy life. Once again, sleep is a skill and you can absolutely improve yours. If you need help developing your personal sleep skills, email Lara at info@boutiquefitness.com. Together you’ll make a plan for building skills, practices, and daily actions that will be game changers for your recovery and your life.
The Spring is an incredible opportunity for you to deep dive into your potential. Push the envelope with your workouts, take super good care of your recovery, and get after the life you want.
xo
