Good morning, my friends! I hope your week has been going well. Mine’s been good, but BUSY. I was away all weekend last weekend, and will be again this weekend, which means it’s been and will be a constant stream of client program writing, training, and article/blog writing.

I have managed to sneak away from my desk for a little bit each day, though 😉 Yesterday morning I met Marissa for a trail run at Doudy Draw, and it was a glorious morning with wild flowers popping out everywhere! I even filmed a few of our antics on snapchat (TrainerPaige)

Today I have a new workout to share with you guys! As you (may) know, I’m partnering up with AboutTime for the next few months, and for this month’s collaboration, I wanted to film a timed workout. (Get it? No? Didn’t land?)

[AT workout]

Anyway, all you need for this workout is a smooth floor, a towel, and a couple of moderate-weight dumbbells. It mixes strength and cardio, so it’s sure to get your muscles burning, your heart pumping, and that metabolism cranking!

Here’s a quick video of the workout – it’s only :45 long, so I highly recommend you take a peek.

AboutTimed AMRAP Workout

[Tweet “AboutTimed AMRAP Workout via @TrainerPaige #fitfluential #tryabouttime”]

Complete the following exercises with good form, one after another, for as many rounds as possible in the 20:00 time frame. Rest as needed, but try to make it at the bottom of the round.

Dumbbell clean and press – 10x’s

Plyometric Lunges – 8 x’s (R&L)

Renegade Row Burpee 6 x’s

Plate/towel pushes – 40 yds

Afterward, I fueled back up with an Orange Mango AboutTime ProHydrate (my favorite flavor,) mixed with a little orange juice.

I don’t always add orange juice to my PH bottles, but yesterday I did a strength workout and a 10:00 version of the AboutTimed workout above. Basically, my workload was high, and included both strength and cardio. When I do this, I like to have a mix of protein and quick carbohydrates as soon after my workout as I can. Sometimes I’ll even drink this mixture during an intense strength workout! I also love making Acai Bowls with ProHydrate as my base, as juices tend to work better with acai bowls.

Tasty!

One question I get a lot is what and when to eat after your workout. Can you guess my answer? It’s probably the most common phrase on my blog: it depends. But what does it depend on?

Excuse the cheesiness that is the photo above 😉

1. Focus on Protein and Carbohydrate Immediately Following Your Intense Workout

Now is the time when your body’s metabolic response is the highest. It’s also when our glucose tolerance is increased, which means it’s a prime time to support your recovery with a high carbohydrate and protein meal. I often train a client after my own (not-super sweaty) workout, so the ProHydrate + OJ combo is perfect for me.

If you do consume a protein + carb drink immediately after your workout, your following meal should also focus on primarily protein and carbs, if eaten 1-2 hours later.

2. Minimize Fat Intake

A meal with a high fat content eaten immediately after an intense workout slows digestion – as well as the distribution of protein and carbohydrate that our body needs. Aim to eat your dietary fat at meals that don’t surround your workout. There’s no need to stress out and avoid fat completely; just avoid meals with a higher fat content.

3. Adjust Per Your Goals

If you’re not trying to lose weight, and perhaps trying to gain muscle, I’d even suggest trying out a during-workout drink with a mix of protein and carbs. If you’re trying to lose weight, I’d stick to water – or branched chain amino acids – during workout, and only have the protein/carb drink or meal after your workout. I’d also stick to this suggestion if you have a hard time tolerating carbohydrates, or have blood sugar issues.

[Tweet “3 Tips for Proper Post-Workout Fueling via @TrainerPaige”]

What do you usually eat after your workouts?

Pssst! Join me on Tuesday, June 16, 2015 at 9 pm ET on Twitter to talk all things protein and. #TryAboutTime

This post is sponsored by FitFluential on behalf of About Time.