At CrossFit Choice, we believe that what you do outside the gym is just as crucial as the time you spend inside it. While your workouts form the foundation of your fitness lifestyle, the other 23 hours in your day play a significant role in determining your progress and success. 

From nutrition and hydration to sleep and stress management, every choice you make can either move you closer to your goals or hold you back. Here’s how making healthy lifestyle swaps can enhance your fitness journey and help you maximise your time in the gym.

Fuel Your Performance

Your body needs the right fuel to perform optimally during workouts and recover effectively afterwards. Here are some nutrition tips to consider:

  • Balanced Diet: Ensure your meals include a good mix of macronutrients – proteins, carbohydrates, and fats. Proteins are essential for muscle repair and growth, carbohydrates provide energy, and fats support overall health.
  • Hydration: Drink plenty of water throughout the day. Proper hydration is crucial for maintaining energy levels, regulating body temperature, and supporting recovery.
  • Pre-Workout Nutrition: Eat a light meal or snack rich in carbohydrates and proteins about 1-2 hours before your workout to ensure you have enough energy.
  • Post-Workout Nutrition: After your workout, consume a meal or snack with protein and carbohydrates to help with muscle recovery and replenish glycogen stores.

Rest and Recovery

Sleep is often overlooked, but it’s one of the most important aspects of recovery and overall health. Aim for 7-9 hours of quality sleep each night to:

  • Enhance Muscle Recovery: During deep sleep, your body repairs and rebuilds muscle tissue.
  • Boost Performance: Adequate sleep improves cognitive function, reaction times, and overall physical performance.
  • Regulate Hormones: Sleep helps regulate hormones that control hunger and stress, supporting better nutrition choices and emotional balance.

Keep Calm and Carry On

Chronic stress can negatively impact your fitness progress by increasing cortisol levels, which can lead to muscle breakdown and fat retention. Incorporate stress management techniques such as:

  • Mindfulness and Meditation: Practice mindfulness or meditation to calm your mind and reduce stress.
  • Deep Breathing Exercises: Use deep breathing techniques to manage acute stress and improve mental clarity.
  • Leisure Activities: Engage in hobbies and activities you enjoy to help relax and unwind.

Keep Moving

While your workouts are important, maintaining an active lifestyle outside the gym can further improve your fitness:

  • Walk More: Incorporate walking into your daily routine. Take the stairs, walk or bike to work, or even take a walk during your lunch break.
  • Stretch: Regular stretching and mobility exercises can improve flexibility, reduce the risk of injury, and improve recovery.
  • Active Hobbies: Engage in physical activities you enjoy, such as hiking, swimming, or playing sports, to keep your body moving and your mind engaged.

Small Changes, Big Impact

Making small, sustainable changes in your daily habits can lead to significant improvements in your fitness journey:

  • Choose whole, unprocessed foods over packaged snacks and meals.
  • Opt for water or herbal teas instead of sugary drinks and energy drinks.
  • Prepare balanced, home-cooked meals rather than relying on fast food as an easy choice.

The Importance of Consistency

Consistency is the key to success for any goals. The choices you make day in and day out will compound over time, leading to lasting results. Remember, you’re only in the gym for one hour a day; what you do during the remaining 23 hours can either support or undermine your efforts.

Join Us at CrossFit Choice

At CrossFit Choice, we understand the importance of a wider perspective to fitness. Join us for a free session, become a part of the community, make healthy choices, and watch how your efforts outside the gym improve your performance and progress within it.

If you need guidance on nutrition, recovery, or lifestyle habits as well as training our coaches are ready to help you every step of the way with our bespoke programming. Complete the form now and one of the coaches will be in touch with you for a free consultation.


Rucking Club coming to Portsmouth soon!

We all want to be more active and a part of something bigger than ourselves. Not as some new fad, but as a way of life. To that end, a GORUCK Club is coming to Portsmouth very soon.

People of all shapes, sizes, and backgrounds meeting up to put some miles in, to explore the world, to do some work together.  You don’t have to have a GoRuck to get going, just a mindset to put down some miles, to meet up with some likeminded people and get after it! Keep a look out for updates