We all know that it's not big or clever to go out the night before an early training session.
But sometimes the drinks are just too cheap/the music's too good/the party planets are in alignment and we end up staying out way past our bedtime and heading to the gym on less than perfect form.
Celebrity trainer Stuart Taylor (pictured below) may be body beautiful, but he also likes a beer. I know this because I sometimes drink them with him (unfortunately he's normally wearing his top for Chiswick pub sessions).
Stuart, who was head coach on Gladiators and Total Wipeout, trains rock stars and Olympic athletes, and has just launched fitness app www.PerfecTone.com, is a big fan of the Detox|Retox way of life, but says don't expect him or his kind to give you an easy ride if you turn up worse for wear the morning after.
Stuart says: "For every good night out, there is a painful day after. Your trainer has almost certainly been there themselves and will understand how you feel. But it's very unlikely they will show sympathy and even less likely that they will go easy on you, because the pain you are suffering is totally self-inflicted."
It might not feel like it when the alarm goes off, but training is actually the best thing you can do for your hangover. And this is your chance to prove you are one up on the world, whatever may have happened the night before, says Stuart, who shares his tips on making the most out of a personal training session on a sore head here...
1. Hydration is key:
"From the moment you wake up, you are playing catch up. Water is your new best friend and coconut water even more so. Drink before you train and take a big bottle of water/coconut water to your training session. If you are feeling thirsty then you are already dehydrated. Hydrate, hydrate, hydrate before, during and after the session as well as throughout the day.
2. Eat before you train:
If possible something simple, easy and quick to digest like a banana is best. You only need 30 minutes or so to get the benefits of the energy the banana will give you. Porridge with berries or other fruit is also good but give yourself at least an hour to digest this.
3. No sugar allowed:
Sugar will give you an initial energy burst, but where there is a peak there is a trough. You WILL have a downward spike in energy and the chances are it is going to happen right in the middle of the session when you need your energy the most. Slow release carbs – oats, rice,and/or potatoes - will help avoid this. And fruit, especially bananas, give an even flow of energy release too.
4. Choose the right workout:
Everybody has different strengths and weaknesses. My advice is to choose the workout you enjoy the most on days like this. If you have the option then try working out outside. The fresh air will help you. Your trainer probably won’t let you get off easy, so choose a workout you enjoy but that still guides you towards your goals.
5. Man up:
I’m not going to lie to you, this workout will be less enjoyable than you would like. It will hurt. You will not be as strong, quick or agile as you usually are. However, if you can get through the workout, you will be #winning for lots of reasons:
•If you find find the inner strength and willpower to defeat this session you will feel amazing
•You will burn off the calories that you drank the night before
•You will keep yourself on track re your end goals – you are taking a step forward not taking a couple back
•Your mood will be much better after training
•You will make your trainer proud
Life is too short to miss out on all the fun, so eat drink and be merry, but remember to be kind to yourself and train to the best of your ability the next day. You will feel better for it."
The PerfecTone fitness and nutrition app is a healthy lifestyle plan that delivers daily workouts and recipes to your Smartphone according to your body type, goals and lifestyle.
It's basically like having a personal trainer in your pocket. A very hi-tech personal trainer that uses the best tracking gizmos (as well as daily 'selfies') to keep you motivated and track your weight and calorie savings.
Workouts come from Stuart's unique "Core 4" programme: fusing together the most effective training techniques from Athletics, Body Sense, Combat Boxing & Ballet.
And the daily meal plans are created by TV chefs to give you big taste and a small waist.
Download the app HERE.