Stronger Together: Your 5 Wellness Essentials

Hey LYFT fam,

I’ve always believed fitness isn’t just about showing up to sweat — it’s about showing up for yourself and the people around you. The energy we build here goes beyond the gym walls — it fuels confidence, connection, and growth.

Every week, I hear questions from some of you that also happen to be some of the most searched topics online. I wanted to take a moment to break them down and talk about how they fit into what we do here at LYFT.

1. Fueling Your Body — Before and After Your Workout

One of the top questions online: “What should I eat before and after I work out?”

You don’t need to overcomplicate it. Before you train, grab a light carb + moderate protein snack to give your body fuel (think banana with peanut butter or Greek yogurt with berries). After you train, rebuild with protein and whole foods to help recovery — think eggs, grilled chicken, cottage cheese.

Tip: Don’t skip meals or show up running on empty — energy in equals energy out. And avoid pre-workout drinks, as they’re loaded with artificial ingredients, sugar, and caffeine.

2. How Often Should You Train?

Another big one: “How many days a week should I work out?”

It depends on your lifestyle, but consistency beats perfection every time. Whether that’s two days a week or four, the key is sticking with it. Start with a minimum of two sessions per week, allow your body to adapt and recover, then gradually increase by an additional day or two over time.

Tip: Commit to the same days each week. Treat those sessions like appointments with yourself.

3. Building Strength and Functional Fitness

Searches for “how to build muscle” and “functional training” are always trending — and for good reason. Strength is the foundation for everything else. Strong muscles, bones, joints, and ligaments are the key to sustained health long-term.

The goal isn’t just to lift heavy — it’s to move well, stay strong, and build confidence through every rep. Every session focuses on the seven foundational movement patterns — squat, hinge, push, pull, lunge, twist, and gait — so you become stronger in and out of the gym.

Tip: Focus on form, not ego. Progress happens when you master the basics and build from there. I always say strength is a skill, and it must be earned.

4. Mobility and Recovery Matter

Fitness isn’t always about going harder. Mobility and recovery are finally getting the attention they deserve — and they’re something I weave into every training session.

Mobility work helps you move better, recover faster, and stay injury-free. Whether it’s a short stretch before class, foam rolling, or active recovery days — it all adds up.

Tip: Recovery isn’t rest from training — it’s part of training. Schedule it in every day.

5. Personal Wellness Beyond the Workout

People are becoming more aware of the importance of sleep, stress, and nutrition as they relate to whole health and balance — and that’s a good thing. Working out is just one piece of the puzzle.

I often talk about aligning your goals with your actions — not just in the gym but in your lifestyle. What you do outside of training plays a huge role in your overall fitness. When your habits support your goals, your training starts to click.

Tip: Pick one area outside the gym to improve this week — maybe better sleep, more water, or five minutes of quiet before bed. Small wins build momentum.

Final Thoughts

When you put these five areas together — fueling right, training consistently, building strength, taking care of your mobility, and focusing on overall wellness — you’re not just working out. You’re growing stronger every day.

That’s what LYFT Strength & Wellness is all about: showing up better for yourself and for life.

Keep Growing Stronger,
Derrick
LYFT Strength & Wellness
www.loseyourselfitness.com