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Best Pre Workout Routines for Every Day

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Pre Workout Routines

When talking about fitness routines, you may credit your weight loss and muscle development to the gym. However, the gym is only a single factor and the things you do before and after also matters.

If you know exactly what you need to do before heading into the gym and after you get home, you can tweak your routines with the help of a personal training booking software to get the maximum effects and progress.

Experts say that the exercises are the easy part. You may lift some weights, run, jog, walk, or bench press for an hour, and this is only 4% of your 24 hours. The things that you do in the remaining 23 hours also matter. Know more about the benefits of exercise on this page here.

You may want to practice good sleeping habits, customize your nutritional needs and do rituals to ensure that you recover speedily. Some of the things that you can do to prepare and maximize your results are the following.

What to Do Before and After your Workouts

1. Get Enough Rest and Quality Sleep

Before you start anything, you need to ensure that you have appropriately rested and had a great good night’s sleep. This way, you can keep your hunger hormones at their normal levels, and you have more energy throughout the day. After all, you wouldn’t want to spend all of your time exercising only to undo your efforts by overeating afterwards.

It’s essential to get at least 7 hours of sleep at night or 6 if the schedule is very hectic. The body should feel rested, and exercising should give you more energy. Set boundaries and avoid electronics if possible before going to bed. Good sleeping habits are important after work as the muscles will have time to recover.

Many fitness enthusiasts also emphasise that finding the right balance of training, recovery, and daily nutrition can make a big difference in consistency and gains. For those curious about how structured supplementation fits into a holistic routine, resources like Evogen Nutrition offer educational insights into performance-focused nutrition that can complement smart pre-workout habits.

2. Drink Plenty of Water

Water is very crucial to one’s overall health and wellness. Proper hydration is critical in any wellness routine because sweating makes you lose water. Energy levels are also high if you practice adequate hydration. Drink water whenever necessary and avoid sugary beverages if possible.

For semantics, you may want to look at the relationship between a car and gasoline. Vehicles can’t run or function without oil, and this is the same with the body that’s devoid of water.

The amount of water that you need will vary with your body mass index, age, weight, and a lot of other factors. You should check your urine, and if it’s light, it’s a good indication that you have enough hydration.

3. Refuel with the Right Food

Snacks and other forms of nutrition can help you get ready in no time. One of these is CBD or cannabidiol that can act as your workout supplement coupled with protein shakes and vitamins.

Sweating excessively is very taxing to the body and giving it carbs and plenty of proteins can help it go back in shape. Your overall nutrition is very important because the food rebuilds the muscles, and plenty of stored glycogen can give you the fuel you need for your next day’s routine.

It’s also important to remember that not eating sufficiently after exercising will make you very hungry later in the day. You may feel irritable and tired, and you may likely avoid the next day’s routine if this is the case. You can go easy on everything and pack a snack before going to the gym.

4. Do Dynamic Warm-ups

It’s crucial never to skip your warm-ups, even if you’re doing a full 10-minute bench press. Warm-ups allow your body to adjust to your routines, increase your motions’ range, raise your body temperature, and prepare yourself in general. You won’t likely have to experience injuries and decrease your chances of getting sore when you do adequate warm-up exercises.

When you increase the range of your movements, you’ll be making the most of your routines. This is a way for your body to recruit more muscles during push-ups or doing dumbbells. Dynamic warm-ups are found on the internet, and they are the ones where you are not held in place while moving.

5. Cool Showers are a Relief

Immersion in cold water after sweating can be a relief. It’s not a guarantee, though, that it can make you avoid the soreness, or you can recover quickly afterwards. However, ice baths are helpful when your body seems to be overheating. Coldwater therapy may be associated with quick recovery, and this is beneficial to you.

Besides, a cool shower can help your overheated body go back to the baselines. Many people said that they felt a lot better physically and mentally, so you may want to consider it a post-workout ritual. It’s not necessary to jump in ice baths like others are doing. You just have to set a shower temperature that’s comfortable to you and cool down a little bit. Know more about showering after exercises here: https://www.healthline.com/health/shower-after-workout.

6. Foam Rollers Can Help

Experts’ opinions and preliminary studies have found out that foam rolling can help you recover after a vigorous exercise. You can increase your range of motion in the process as well. The foam rollers can minimize your soreness and enable you to adjust better to your new everyday routine. Increase the blood flow in your tissues while you exercise.

Many athletes and fitness enthusiasts have noticed that foam rolling feels better to their muscles afterwards. It can give you better performance for the next week because the rolling motions can reduce onset muscle soreness delay.

Modupe Gbadeyanka is a fast-rising journalist with Business Post Nigeria. Her passion for journalism is amazing. She is willing to learn more with a view to becoming one of the best pen-pushers in Nigeria. Her role models are the duo of CNN's Richard Quest and Christiane Amanpour.

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Health

Jacaranda Gets Funds to Expand Affordable Maternal Healthcare in Kenya

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Jacaranda Maternity

By Modupe Gbadeyanka

To expand affordable healthcare in Kenya, Swedfund has invested about $600,000 into Jacaranda Health Limited (Jacaranda Maternity) to support innovations in neonatal intensive care and strengthen Jacaranda’s ability to provide life-saving services to underserved populations.

Jacaranda Maternity provides high-quality maternal health care at more affordable pricing than typical private providers, focusing on women in Nairobi’s low- and middle-income communities.

The new funding will support the opening of new hospitals, upgrading of neonatal care, and improvements to existing facilities.

Maternal and newborn health outcomes in Kenya remain a challenge, with maternal mortality still high despite improvements in skilled birth attendance.

Public health facilities play a central role but face capacity constraints, while access to reliable, quality care varies across regions and income groups.

Private healthcare providers offering essential maternity services at accessible price points can complement public provision.

Jacaranda Maternity aims to expand its network to six hospitals to achieve financial sustainability while scaling its impact. The healthcare provider is a recognised leader in promoting women’s health, with 71 percent of its staff being women, and a track record of effective environmental and social management.

“This investment will help Jacaranda Maternity provide life-saving care to more women and families while furthering Swedfund’s mission to promote inclusive and sustainable healthcare,” a Senior Investment Manager at Swedfund, Audrey Obara, said.

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Health

Nigeria Secures $350,000 FAO Support to Tackle Rising Bird Flu

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bird flu

By Adedapo Adesanya

Nigeria will get a $350,000 intervention from the Food and Agriculture Organisation of the United Nations (FAO) to support its response to the ongoing outbreak of Highly Pathogenic Avian Influenza (bird flu) and strengthen the country’s animal health systems.

An agreement was reached on Wednesday during a strategic meeting between the Minister of Livestock Development, Mr Idi Mukhtar Maiha, and the FAO Representative to Nigeria and the Economic Community of West African States, Mr Hussein Gadain, in Abuja.

The intervention, approved under FAO’s Technical Cooperation Programme, will support disease containment efforts in 11 affected states and enhance surveillance, coordination and response mechanisms to prevent further spread of the disease.

Speaking during the meeting, Maiha said effective disease control remains critical to improving livestock productivity and protecting the livelihoods of farmers across the country.

He explained that factors such as drought, scarcity of feed, interaction between livestock and wildlife, as well as cross-border movement of animals have contributed to the spread of diseases in some areas.

“We must continue to strengthen our animal health systems and build the capacity required to respond effectively to disease outbreaks. Our collaboration with FAO will help protect livestock assets, improve productivity and support the broader transformation of the sector,” the minister said.

Mr Gadain commended the federal government’s commitment to the development of the livestock sector and assured that FAO would continue to provide technical support to Nigeria.

He stressed the need to strengthen veterinary services at the state and community levels, improve early detection of diseases and promote biosecurity practices among livestock farmers.

The meeting also reviewed progress on the global campaign to eradicate Peste des Petits Ruminants, a highly contagious disease that affects sheep and goats.

To advance the initiative, the ministry plans to convene a national technical meeting involving veterinary institutions, researchers and practitioners to review Nigeria’s eradication strategy and address gaps in vaccine supply.

As part of preparations, the ministry will engage the National Veterinary Research Institute to assess its vaccine production capacity while exploring other options for vaccine procurement to meet national demand.

Both parties also agreed to accelerate Nigeria’s access to financing under the Pandemic Fund through the One Health approach in collaboration with the Nigeria Centre for Disease Control and the Federal Ministry of Health to strengthen preparedness and response to zoonotic diseases.

Plans are also underway for the Director-General of FAO to participate in the Antimicrobial Resistance Conference scheduled for June 2026 in Abuja, where President Bola Tinubu is expected to be recognised as the African Champion for the eradication of Peste des Petits Ruminants.

The meeting further agreed to inaugurate a Livestock Donor Working Group to coordinate development partner support and advance key initiatives, including the development of a national feed and fodder strategy aimed at improving productivity and sustainability in the livestock sector.

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Health

Chimamanda: Euracare Raises Concerns Over MDCN Investigation Panel Process

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Euracare

By Aduragbemi Omiyale

A Lagos-based healthcare facility currently in the limelight, Euracare Multi-Specialist Hospital, has faulted the outcome of the investigation panel of the Medical and Dental Council of Nigeria (MDCN) on the death of a 21-month-old Nkanu Nnamdi Esege, son of a renowned author, Chimamanda Ngozi Adichie.

The toddler died some weeks ago after an alleged overdose of sedative propofol, with the family alleging medical negligence.

This week, the panel suspended the two doctors of Euracare, Dr Tosin Majekodunmi and Dr Titus Ogundare.

Reacting to the development in a statement, the hospital claimed it observed “a number of serious concerns that have arisen in the course of these proceedings.”

In the statement made available to Business Post, Euracare emphasised that it vouches for the “professionalism and integrity of our clinical team,” pointing out that “certain established processes and protocols have not been followed in the manner required” during the probe.

While it empathised “with the family of Master Nkanu Nnamdi Esege” over the unfortunate incident, the healthcare firm said there was a “serious breach” by the investigators that “cannot go unaddressed.”

It identified this breach as the disclosure of “matters covered by patient and institutional confidentiality” outside the appropriate channels.

Below is the full statement from Euracare;

Our attention has been drawn to widespread media reports concerning the interim suspension orders and other findings issued by the Medical and Dental Practitioners Investigation Panel against thirteen doctors, two of whom are our clinical staff members in connection with the ongoing proceedings relating to the death of Master Nkanu Nnamdi Esege. We remain fully committed to cooperating with all relevant regulatory and judicial authorities in the course of their inquiries.

We however wish to place on record our confidence in the professionalism and integrity of our clinical team. Dr. Tosin Majekodunmi and Dr. Titus Ogundare who are experienced professionals whose records of service to patients in Nigeria span many years. Both doctors have, in their respective careers, contributed meaningfully to the delivery of quality healthcare to Nigerian patients at a standard comparable to what is obtainable in the world’s leading medical facilities.

In the interest of transparency, since the commencement of this matter, we have conducted a thorough internal review of the clinical events in question, in line with our clinical governance standards and best practices. We have actively demonstrated our commitment to transparency and will continue to engage openly with all inquiries directed at us.

We are also compelled to draw attention to a number of serious concerns that have arisen in the course of these proceedings. It is our position that certain established processes and protocols have not been followed in the manner required. We have further noted, with deep concern, that matters covered by patient and institutional confidentiality appear to have been disclosed outside the appropriate channels, and we consider this a serious breach that cannot go unaddressed.

We wish to state that we stand by the principles of equality, fairness, and good governance. Every party in this matter, including our institution and our staff, is entitled to a process that is conducted with rigour, impartiality, and respect for the rules that govern it. We will be raising these concerns through the appropriate legal and regulatory channels.

We continue to empathize with the family of Master Nkanu Nnamdi Esege. The loss of a child is a grief without measure, and we carry that awareness in everything we say and do in relation to this matter.

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