June 12, 2026 - TCO
10 Tips for Every Body
Whether you’re training for an event or looking to build healthy habits, Twin Cities Orthopedics is here to support you on your wellness journey.
Here are a couple of tips you can integrate into your daily life to make your health and fitness goals more attainable.
Everyday Tips
Schedule When You Eat
Establishing a fueling schedule is vital to maintaining energy, muscle mass, and brain function. Our dietitian team encourages 3 meals and 2-3 snacks per day. Eat within 1 hour of waking and take food breaks every 3-4 hours for a fully fueled day.
Eat the Rainbow
Colorful foods are packed with vitamins and minerals that support your body. Aim for 2 colorful foods at each meal, like lettuce on a sandwich with strawberries on the side.
Don’t Skimp on Hydration
Staying hydrated can decrease injury risk, maintain immune function, and eliminate waste. We recommend drinking at least half of your body weight in ounces per day. This means if you weigh 150lbs, you should be drinking 75oz every day. Make sure to add more fluid and electrolytes if you’re sweating heavily.
Be Careful with Supplements
Supplements can be a slippery slope. Some of them lack regulations and manufacturing processes, meaning they might be ineffective or put you at risk for a positive drug test. We recommend a food and nutrient analysis to determine your supplement needs and provide you with a safe, third-party tested option.
Prioritize Sleep
Sleep lets your muscles recover and rebuild after a day of living. A good nighttime routine can help you wind down and make the most of your rest. Try the following suggestions for a better night’s sleep.
- Limiting screen time for at least 30 minutes prior to bed
- Maintaining a cool, dark, and quiet sleep environment
- Stretching, meditating, listening to calm music, or reading before bed
Be Kind to Yourself
Your internal self-talk is powerful, especially when it’s negative. Many factors influence how we see or feel about our bodies, and if you struggle with body image, know that you are not alone. Try writing down 1 positive statement about yourself and post it somewhere you will see it daily. Choosing to accept your body and feel comfortable and confident in its abilities can free you to focus on larger goals and lower your stress.
For more personalized recommendations, reach out to a registered dietitian at TCO or Training HAUS.
Workout Tips
Pre-workout
Stay energized through your training sessions with a carbohydrate-filled pre-workout snack, like fruit and fruit sauces, pretzels, low-fiber cereal, crackers, and toast.
Warmups
Your warmup is critical to training performance and injury prevention. Activate your mind and body through movement for at least 10 minutes, increasing intensity as you go. Depending on your activity, you might want to spend more time warming up. Some athletes will warm up for 45+ minutes for a 1-minute event!
Stay Present
You may find your mind wandering to the next lap, set, or game. Redirecting your focus to the present moment creates a powerful connection between your mind and body. This allows you to take full advantage of your abilities right now.
Post-workout
Hard training sessions can leave your muscles broken down and dehydrated. Choose a snack to help you refuel, rebuild, and rehydrate:
- Carbohydrates restore energy
- Protein repairs muscle tissue
- Fluids rehydrate after sweating
Implement these nutrients within 60 minutes of finishing your training session to optimize your recovery.
To learn more about properly preparing for your specific training, reach out to our Sport Performance Team at TCO and Training HAUS.