Posted on

Best workout energy drink – Before or during your workout?

Best workout energy drink for heavy lifting

Does it feel like one of those days where you're just too tired to hit the gym?

Maybe you're feeling like you just don't have the energy to get through one more set of bench presses. Well, you're not alone.

All of us struggle with that occasionally. Juggling responsibilities at home and work is no easy task and can sometimes leave you feeling tired and sluggish. That's not exactly how you want to feel before hitting the gym.

The most common solution? Take a nap, get more rest, eat a balanced meal, stretch a little and blah blah blah. 

So, is there anything else you can do to get more energy?

Yes, there is!

Energy drinks.

They're a quick solution to get an extra lift (pun intended!), and they might just be the best workout partner you could ask for in the gym. 

Before or during workouts - When to drink energy drinks?

If you're planning on using energy drinks for your workout, it's best to drink them 45 minutes before a workout. 

Within a few minutes of taking the first sip, you might start to feel a little buzz. However, that doesn’t necessarily mean that you've reached your point of maximum energy just yet.

In fact, it takes about 45 minutes after drinking an energy drink to reach peak energy boost level. That's when the caffeine boost is at its highest.

Best workout energy drink Girl squatting heavy weights
Drinking energy drinks before a workout can help you through some pretty tough sets. 

Is It Safe to Drink An Energy Drink While Working Out?

For me, I think that one can of energy drink during a workout is safe for most healthy people. There have been studies that show that energy drinks can indeed aid in exercise performance.

It’s not healthy per se, but in moderation, energy drinks are generally safe to consume during workouts.

The main reasons NOT to consume energy drinks during a workout are:

  • It takes around 45 minutes to reach the peak boost level, and
  • Many energy drinks are quite fizzy, which isn't particularly great for your stomach during exercise. 

Luckily, there are some great options that are more customizable in terms of how fizzy they are.

More on that below...

How Many Energy Drink Can I Drink In a Day

How many energy drinks you can drink in a day depends on which brand you're talking about, how much caffeine and other ingredients it contains.

According to the FDA, the maximum recommended a daily dosage of caffeine is at 400mg, so consuming any amount lower than that should be OK.

Of course, always read the label on the energy drink that you're considering using and if in doubt, talk to your doctor.

However, you do still want to take some precautions when it comes to consuming energy drinks, as too much of them can cause serious health issues.

Generally, I think it's okay to consume 2 energy drinks in a day provided they are low in caffeine and sugar. There are certainly plenty of popular energy drinks on the market that contains TONS of caffeine and scary amounts of sugar. 

Do your homework before deciding what you want to put in your body.

How do you know which energy drink is best for your workout? 

For gym-goers, there are a few key criteria you should look for in an energy drink:

  • Caffeine Content

    It's what keeps you awake and alert during those intense workout sessions.

    Energy drinks that contain caffeine around 50-100mg of caffeine are perfect in my opinion.

    Caffeine content that's more than 100mg might give you a huge energy boost, but it may cause you to be unable to concentrate and will likely lead to a crash in energy levels once the high wears off.  

    However, that's not always the case. In my experience, the energy boost that I get from various products is less-well correlated with the amount of caffeine than I suspected it to be.

    I've tried caffeine pills and other energy drinks that are high in caffeine and felt little change in my energy levels, and other times a moderate amount of caffeine in combination with the right kinds of supporting ingredients can give a much better boost than I expected them to be. 

    Another reason to be cautious of some of the strongest energy drinks and supplements is that they may cause some side effects if you overdo it on the caffeine intake. Dizziness, nausea, hot flushes and worse are not things that you want to have to deal with in the middle of a workout.

    But that itself is depending on your own physiological makeup. Some people have better tolerance towards caffeine thus such levels don't really affect them that much. 

  • Sugar

    Sugar is also something that you should keep a close eye on

    Many energy drinks are known to contain high levels of sugar. As we all know, sugar is really bad for your health and is just detrimental to your fitness goals.

    For those of you who are trying to get a shredded body of your own, that much sugar won't do you any good.

    Energy drinks that have high sugar content are bad for another reason too. They often cause a sugar crash around 1-2 hours after drinking them, which certainly isn't ideal if it strikes mid-way through your workout.

    Energy drinks that are high in sugar are not great for your workout
    If you want abs - ditch the sugary energy drinks!
  • Calories

    Some energy drinks are high in calories

    Depending on your fitness goals, this might be good or bad.

    If you're trying to lose some weight, you should probably stay away from energy drinks that are high in calories.

    You don't want to be consuming unnecessary calories and fail to meet your daily macro targets. It can set you back in your fitness goals if you do that too many times.

    However, if you're in a bulking phase due, extra calories may be a good thing. In this situation, I would still advise you to investigate where those calories are coming from. 

    You'll usually find that energy drinks that are high in calories are also very high in sugar. 

    Again, do your own research and decide what's best for your training goals.

  • Price

    The price of the energy drink is also very important (at least it is to me!).

    It's always better to spend less and get more. Money doesn't grow on trees after all.

    That in itself doesn't mean that we are actively seeking lower quality products. On the contrary, it just means that we don't like to get ripped off and we want to get the best value for our energy-seeking buck. 

With that intro out of the way, introducing...

The best energy drinks for workouts (in no particular order)

  1. Rockstar

    Caffeine content: 160mg
    Price: around $2 per 16 fl.oz can
    Sugar levels: 31g
    Calories: 130 

    Overall, a single can of Rockstar is definitely going to give you the big boost in energy that you’re looking for to get you through your workout.

    However, for me, 160mg of caffeine is just too much.

    It's also quite expensive in comparison to other great energy drinks, and obviously, spending less is definitely preferable to spending more.

    The sugar and calorie content is also pretty high which I also don't love.

    If you’re in your cutting phase Rockstar could do some damage to your fitness progress. Perhaps ask a trusted training buddy or personal trainer what they think, but this isn't my go-to daily energy training partner.

  2. Monster Energy drink

    Best workout energy drink monster

    Caffeine content: 
    Price: around $3 per 16 fl.oz can
    Sugar levels: 54g
    Calories: 110

    Monster sure does keep you awake and give you the energy boost you need. However, like Rockstar, the caffeine content is higher than what I think is optimal for a workout boost.

    If your body can withstand it, by all means, go ahead and take it, but if you’re like me, consuming that much caffeine at one go will cause headaches which in turn lowers your productivity in the gym.

    Price wise it’s also not all that affordable, and definitely not something I would consider drinking every day. Maybe once in a while, it would be fine, but $3 per day* really does add up quite quickly.

    * That's over $1,000 per year if you have one every day!

    The high sugar and calorie content in Monster is the deal breaker for me, 54 grams of sugar is not something I want in my body at any time - especially not right before a workout.

  3. Red Bull Energy Drink

    Caffeine content:
    Price: around $2 per 8.4 fl.oz can
    Sugar levels: 27g
    Calorie: 160

    Overall, I think that Red Bull is good as a pre-workout drink. Due to its lower caffeine content, you won't experience any unwanted side effects after drinking it.

    It's cheaper than the others already mentioned above, but there are a lot of more affordable alternatives out there.

    Its sugar and calorie content is also lower than the two brands mentioned above, but that's mainly because a can of Red Bull is approximately half the size of a can of Rockstar or Monster. When compared on a "per fluid ounce" scale, the sugar content is almost identical.  

    I definitely don't recommend it as an everyday drink if you're trying to lose a few pounds (because of the sugar), however, every now and again, Red Bull might be a good option for a workout energy boost.

    Red Bull also have their own line of organic cola, but it didn't give me enough of an energy boost to recommend it as a workout boosting beverage in this list.

    Interestingly, in the early days, Red Bull was not permitted in France for 12 years because of health concerns. 

    To learn more about the difference between Red Bull and Monster, check out my other article on that topic.

  4. Celsius Energy Drink

    Celsius sparkling watermelon from the Celsius "Originals" Range of flavors best workout energy drink
    Caffeine content:
    Price: around $2.25 per 16 fl.oz can
    Sugar levels: Sugar free
    Calorie: 10

    Overall, Celsius contains too much caffeine to my liking. Price wise it’s slightly cheaper than some of the energy drinks out there, but far from the cheapest.

    The best part of Celsius is that it’s sugar-free, hence for those of you who are in your cutting phase, it’s definitely a decent option for you.

    The calorie content is also low, thus you don't need to worry about it affecting your daily macros (it’s only 10 calories per drink).

    Check out my Celsius energy drink review for more info about the drink.

  5. Bang Energy Drink

    Caffeine content:
    Price: around $2.20 per 16 fl.oz can
    Sugar levels: 0g

    Overall, as a casual gym rat, I think 300mg of caffeine in one can of Bang Energy is just too much.

    The daily recommended maximum dosage for caffeine is 400mg a day for an average healthy adult. A single can of Bang puts you within striking distance of that limit.

    Price wise, Bang is about the middle of the road in terms of energy drinks. There are plenty of more expensive options, but also plenty of more affordable alternatives too.

    In my opinion, Bang energy drink is probably best for hardcore heavy lifters.  

    It's worth noting that Bang has been involved in several lawsuits over allegedly false and misleading advertising about their products. I cover this in a lot more detail in a previous article on the topic of whether Bang is good for you which you might want to check out.

  6. XS Energy Drink

    XS energy drink is one of the best workout energy drink
    Caffeine content:
    Price: around $3.30 per 8.4 fl.oz can
    Sugar levels: 0g
    Calorie: 10

    The caffeine content in a regular can of XS energy is about right and it delivers a gentle energy boost to get in the groove for a workout.

    It also contains only 10 calories and 0g of sugar which is a plus.

    The only downsides to XS are the price. At $3.30 per can its absurdly expensive. I don't know about you, but I would rather not blast through $100 per month if it only buys me one little can a day.

    For that reason alone, XS energy drink isn't my top choice in this list. 

  7. Mountain Dew AMP Game Fuel

    Caffeine content:
    Price: around $2 per can
    Sugar levels: 30g
    Calorie: 90

    AMP Game Fuel was originally created for gamers and endurance athletes, and it's one of the most popular energy drinks on the market.

    I think it's pretty good as a pre-workout drink for the gym because it contains a good level of caffeine without overdoing it.

    In terms of price, it's nothing special - about the middle of the pack. 

    The sugar and calorie content isn't ideal for many gym-goers though. Personally, I prefer to avoid sugar at all costs and even when I am hunting calories, I don't usually want to get them in my energy drink.

    But, from time to time, this definitely does the trick.

  8. REIZE Energy Drink

    Best workout energy drink Reize

    Caffeine content: 50mg
    Price: around $1 per drink, including shipping
    Sugar levels: Sugar-free
    Calorie: 11

    In my opinion, REIZE energy is by far the best energy drink for workouts because of the great energy boost it gives you. The combination of 50mg of caffeine together with taurine, ginseng and b vitamins gives a long lasting energy boost, without any crash.

    At around $1 per drink delivered right to your door, it's the most affordable energy drink on this list, affordable enough to be used as a daily pre-workout drink.

    The best part?

    It's sugar-free and contains only 11 calories per drink.

    So for all the bodybuilders and those trying to lose a few pounds, REIZE is absolutely great. You don't need to worry about consuming too many unnecessary calories and ruin your daily macros.

    Another thing I love about REIZE is that it's completely customizable because it is a powder. You can mix it with any liquid you like. If you prefer fizz, just mix it with a fizzy soda, if you want to avoid too much carbonation before hitting the gym you can mix it with still water and it won't upset your stomach.

Overall, REIZE is definitely a great pick-me-up energy drink for your pre-workout. 

At around $1 per drink, REIZE is by far the most affordable energy drink on this list of best energy drinks for a gym workout.

Give it a try today and you might just find that REIZE gives you just what you need to get the most out of your workouts.

Posted on

Pre Workout Supplements: Bringing a Boost to Your Workouts?

Written by Orlaith Costello.

Pre workout supplements are often on the mind of personal trainers, bodybuilders, and gym-junkies. Are you considering taking supplements, but wondering about alternatives? If you want to get the most out of your session, you need to consider what you need to do to have the best pre workout plan - and what you do afterward too.  Taking pre-workout energy supplements can give you greater focus, and increase your energy and endurance levels. But they aren't the only option. Many people reach for an energy drink for that quick boost, or go the natural route, and focus on diet and pre-workout snacks instead. So what's best for you? Here are some details about both to help you decide.

Why Take Pre Workout Supplements?

Supplements are exactly what they call themselves. They supplement your workout - i.e. they allow you to do a  bit more, to achieve a bit more. But what are pre workout supplements, and why take them?

You may find that when you are working out that fatigue sets in sooner than you'd like, or that after a long day of work you just don't have the energy or the drive to do your best at the gym. Pre-workout supplements can help provide you with a pre-workout energy boost that can continue on into your workout so you get the most out of them.

Many of the ingredients in pre-workout supplements are intended to give athletes the perception that their workout is supercharged as they increase blood flow, heart rate, focus and more. The ingredients themselves do not make people bigger and/or stronger - they allow the person who's taking them to reach their goals.

The pre-workout market is huge, yet we can divide the whole industry into three fields. On the left, we have pure stimulant based pre-workout supplements, in the middle, we have the full-spectrum highly effective pre-workouts, and on the right, we have the stimulant free pre workouts that kick some butt too.


How Do Pre Workout Supplements Build Muscle?

As mentioned above, pre-workouts don't necessarily build muscle. No matter what the big guy at the gym says. How they work is that they can lead you to increase the amount of muscle you build by increasing the amount of work that you do. If you have increased strength, then you will lift heavier weights, do extra cardio and more. Thus, leading to bigger muscle growth. You will have more energy, you will work harder and for longer. Pre-workout supplements aren't a magic powder or pill. But they could be a gateway to your best performance. 

Are There Different Kinds of Pre Workout Supplements?

Yes, there are. And sometimes it can be difficult to choose or even find out what is better for you.

High stimulant pre-workouts are where it all started. Something about taking a huge dose of energy before lifting some weights creates a euphoric feeling that nothing else can match. Based on this, companies are more than happy to give you pure energy (especially because it’s cheap).

In the middle, we have the full-spectrum pre workout supplements. These pre workouts have energy like in our far left category, however, they also have performance enhancing ingredients like BCAA, beta-alanine, citrulline malate, and more… All in real-world clinically tested proper dosages. Something those high stimulant pre-workouts can’t match.

When taken, these full spectrum pre workouts are amazing. They deliver energy, focus, power, endurance, and most importantly – results. 

The far right category holds the stimulant free pre-workout options. These contain straight non-stimulant performance enhancers like those full-spectrum additions we mentioned. Many, many people opt for stimulant-free pre workout supplements over their counterparts for these reasons: they don't interfere with their sleep, they allow more muscle pump, and they don't dehydrate you as quickly as caffeine supplements do.


Common Ingredients In the Best Pre Workouts

Generally, pre-workout supplements contain some or all of the following: Protein, Creatine, Beta-Alanine, PB2, Arginine, and more. These ingredients are known to optimise your workouts by promoting muscle growth, enhancing endurance, heightening focus, boosting performance, and they can even aid in immune function and physical recovery.

Pre-workout supplements also often contain caffeine, which is what gives users a boost before their workout. Usually, they contain much more caffeine than energy drinks, so it's always best to check the label to understand just how strong they are and how it might affect you. Certain supplements may also contain additional vitamins, and, depending on the vitamins, these additions can more specifically help you achieve your fitness goals.

Amino Acids

Amino Acids are a kind of protein or building block of your body. And are what your muscle tissue is made of. But beyond acting as simple building components, a few amino acids have all-star roles in building muscle. Primarily, L-leucine is an effective muscle growth ‘trigger’. Additional amino acids have additional muscle building properties, but all-in-all, if your pre-workout has amino acids then it is promoting muscle growth when you work out. Some pre-workouts contain a testosterone booster component. This results in both an increase in muscle growth affinity as well as increased aggression and better focus in the gym.


Creatine is one of the most prevalent ingredients in pre-workout supplements. And is perhaps the most most-known strength enhancer. It helps build more muscle and provide you with more energy across your workout. Creatine helps to give energy to the cells, especially to the muscles, so getting in some extra creatine before your workout effectively aims to give your body (and specifically your muscles) more energy for your workout.


Beta-alanine helps to protect your body from damage caused by lactic acid build-up that comes about due to exercising. Beta-alanine increases the levels of carnosine in your body, which effectively rectifies your pH levels so that you aren’t so acidic. Beta-alanine must be taken before working out to have this protective effect. Beta-alanine is also known as CarnoSyn. Newbies to beta-alanine should expect a strange warm tingling sensation after taking it - It’s nothing to be scared of and you will get used to it!



Caffeine is one of the primary ingredients in energy drinks, supplements, and a good old cup of joe, that gives you an energy boost. And, in moderation, caffeine can be a helpful addition to your daily routine. In most cases, caffeine makes you crash once the effects wear off. This often leads to increased consumption of caffeine, and as it is a diuretic, it can lead to dehydration. Dehydration can lead to headaches, muscle soreness, and even nausea. For this reason, you need to get to know your body and your limits. If caffeine doesn't sit well with your body look for a low dosage or caffeine-free supplement. Look for energy drinks with lower levels of caffeine and/or adjustable levels like REIZE. 

Caffeine is great in small doses. It is linked to increased metabolism, drive and concentration, better recovery time, increased strength and endurance, and lots more. Save yourself some money and get some caffeine pills, and take one 200 mg pill 15 min before you workout. And always drink lots of water.

Several studies have shown that taking caffeine can provide a physical boost before a workout. For instance, a 2012 study in the Journal of Strength Conditioning and Resistance found that men who took caffeine supplements could deadlift, bench press and do another heavy lifting at greater weights compared with men who took a placebo. Other studies have suggested that runners and rowers can increase their aerobic capacity with a dose of caffeine, although the studies noted that the benefits of caffeine tend to wane as people develop a tolerance to it.

Caffeine Risks and Side Effects

However, too much caffeine can pose a health risk, and supplements can contain much more than is found in food or drinks. A person could guzzle gallons of coffee and not suffer from a true caffeine overdose. But even at much lower levels, caffeine can worsen underlying conditions such as a heart arrhythmia, leading to cardiac arrest.

In recent testing, the supplement testing company LabDoor looked at 45 popular pre-workout supplements and found that many contained extremely high doses of caffeine. One supplement contained 435 milligrammes of caffeine — almost as much as four cups of coffee. (The research has not been published in a peer-reviewed journal, meaning it has not gone through the standard process used to vet scientific findings. LabDoor also links to sites such as Amazon and The Vitamin Shoppe, where consumers can purchase the supplements, and receives a commission on those sales.)

Different Reactions

Getting an extra boost before you start your workout can certainly enhance your time at the gym. And there’s nothing more satisfying than seeing your hard-earned results. But all the best results in the world can be taken away in a round of bad side effects. 

It's important to note that all bodies are different. Even among brothers and sisters. While most of the info in this article is broad, get to know your body and figure out what works for you. Check the ingredients to find the pre-workout supplement that meets your supplement needs, as no two athlete’s fitness levels and fitness goals are ever identical.


Energy Drinks As Pre Workout Supplements

Most of us are familiar with energy drinks - obviously if you are on this website. They boost our alertness, help with physical recovery, and give a little extra energy jolt during the day. So might they act as a good alternative to pre workout supplements?

Honestly, it can depend on the energy drink you tend to go for. Some energy drinks on the market today are full of sugar and insane levels of caffeine. The sugar alone could mess up your diet and the caffeine can mess you up in a psychological and physiological way. There are better alternatives to caffeine packed and sugar stuffed drinks when preparing for a workout, but what else do they offer?

Some energy drinks add in some extra ingredients which may look good, like Citrulline (or citrulline malate), Ginseng, Taurine, Guarana, Gingko Biloba to name a few. Each of these ingredients has their own unique benefits and side effects. From increased stamina to increased focus and more. With numerous brands on the market, you will never be short of an option - for more info read here. However, we here at REIZE have our own favourite.

REIZE Supplement Alternative?

We know we are biased, but that doesn't mean we don't have a point. 

What makes REIZE and its ingredients so different compared to other energy drinks found on the market is its versatility as a pre workout powder drink option. You can mix REIZE Energy Drinks any way you want. Combine our powdered energy drink mix with water, soda water or brewed hot from the kettle. Or experiment with your favourite juice, cocktail and other drinks. You can adjust the strength, add it to protein powders, pre-workout yoghurt and more. Be sure to check out Marty and Steve's experimental 'Will it Mix?' YouTube series for more ideas.

Another plus for our side is the value. Pre workout supplements and protein powders can cause quite a dip in your bank account and wallets. No other energy drink is as good a value as ours. We even save you the trip to the store to pick it up with our home delivery. We challenge you to find a discount drink, or energy drinks on sale, that are a better value than our regular prices - in fact, we beat you to it and found some on our own here.

For more info on what is included in our drink, check out our more info page. REIZE is packed with Taurine, Ginseng and contains a sensible amount of Caffeine to give you a great boost for your workout, without a sugar crash as it is sugar-free!

So What Are You Having Before Your Workout?

Are you playing it safe and staying natural? Planning on sampling some pre-workout supplements? Or giving energy drinks a go? If so, check out our website for more info on our drink and maybe even join the member club! Select how many drinks you want each month, pay a low monthly fee and they get delivered straight to your door. Cancel anytime - no risk, no worries.

Whatever you decide is right for you, make sure it's your decision. Like we said above, everyone's body is different  - so you may need to experiment to find the best pre workout supplement for you. And if you are trying to reach your fitness goals, focus on you and your body and quit worrying about what your friends and fellow gym goers are doing. Find your pre-workout supplements routine and don't forget leg day!

Posted on




Running for weight loss: Woman on her weight loss journey running through park.
Running for weight loss is one of the most efficient ways to achieve a full body workout, drop the kilos, and improve appearance.

It’s the age-old, doggedly-advocated (and often grumbled about) staple of weight loss: Running. And for good reason – it actually works! Oh, reader, we feel you. Most of us don’t just tie up our laces because we love running. Like you, more than often, it’s because of last night’s decadent slice of chocolate cake, that bottle of red wine from the party, or the five-course meal (with extra side of cheesy fries) that we indulged in on Monday night instead of hitting the gym. So many unnecessary calories; not enough time *sigh*. Alas, it turns out that running is one of the most effective ways to lose weight, reduce body fat, and improve physical appearance. And hey, how could we possibly argue with a form of physical activity that promises a vigorous, full body workout and bang for your buck?

For those slightly sceptical, consider this 2012 study carried out by the Lawrence Berkeley National Laboratory in California on the benefits of running on weight control. Indeed, it was found that compared to men and women who did equivalent amounts of any other form of exercise, runners were significantly leaner and lighter. The reason behind this? People typically burn more calories per minute when running than they do when swimming, walking, or riding a bike.  

In fact, with the potential to burn up to 11 calories per minute when hitting the pavement (depending on individual pace, of course), it is almost unsurprising that in the pursuit of shedding kilos, about one in five Australians turn to their free outdoor treadmill at some stage of their life. While conventional advice on running for weight loss commonly dictates long, slow and steady runs, we understand that this can turn your fat-burning task into a tedious case of mission slimpossible. No doubt, reforming from running hater to running lover involves a lot more stimulation and creativeness. A little physical and mental assurance doesn’t go astray either – we all want to find ways to get better at running for weight loss and enjoy it. After all, wouldn’t it be nice if you could run, burn more fat, get toned, and take pleasure in it all at once?

So, here are some tips to make your running for weight loss more effective, efficient and enjoyable. Sure, it may not be a case of love at first run (well, not for everyone). But these sure-fire guidelines to burning those calories may just transform you into a fat-blasting machine and make your weight loss goals seem like a walk (or cruisy run) in the park.


Imperative: Consult your physician or other healthcare professional before starting a fitness program to determine if it is right for your health and needs.

Before beginning your running for weight loss program, it’s important to consult a physician about your current state of health and any problems that could arise throughout the course of your training. Specifically, consulting a healthcare professional is crucial to determining whether you are healthy enough for a running program and to understanding what changes to expect to your body as you progress. All too often, this vital first step is skipped, with many mistakenly believing that they can assess for themselves whether their body is ready for physical activity. However, self-diagnosis can be unhealthy, inaccurate and dangerous.  

A check-up is particularly crucial if your medical history includes any pre-existing health conditions such as obesity, diabetes, high blood pressure, heart disease or arthritis. Such ailments will impact the types of weight loss strategies safe and suitable for your body and health.   And let’s face it – we can always benefit from that extra check-up anyway!


So, you’ve consulted your physician and received the all-clear for your running for weight loss regime… Now what?   Before getting started on your calorie-blasting endeavours, do yourself a favour. Establish some specific weight loss goals and set yourself up for success. This has the benefit of creating a benchmark of your progress. Furthermore, doing so will help you to strive towards accomplishment as you consciously draw closer to each goal. The Mayo Clinic advises an effective goal-setting strategy for your running for weight loss journey to keep you focused and motivated as you transition to a healthier lifestyle. Acknowledged as the “SMART” goal checklist, it recommends that your goals meet the following criteria:

Running for weight loss: "SMART" goal guideline. Make goals Specific, Measurable, Attainable, Relevant and Time-Bound.
Set "SMART" goals to clarify your ideas, focus your efforts, use your time and resources productively, and achieve what you on your running for weight loss journey.

Specific: Make your goals effective by incorporating specific details, including declaring what you will do, how long you will do it, and when you will do it.

Measurable: Your goals should be measurable so that you can objectively determine how successful you are at meeting them.  

Attainable: Ensure your goals are attainable by making certain that you have enough time and resources to achieve them.  

Relevant: In order for your goals to ultimately be achieved, they must be relevant and hence realistic. Setting unrealistic goals that do not align with your other responsibilities may result in disappointment or the temptation to give up altogether.

Time-Bound: Goals are best achieved if you set a deadline in which to complete the goal and a record of your progress. Keeping track can help you evaluate your progress and stay motivated. Instituting some “SMART” goals can mean the difference between success and failure in your running for weight loss journey. Coupled with a realistic outlook, the processes of working forward through effective planning will help you succeed in running and beyond.


Once it comes to lacing up and setting off for that first jog, it’s an all too common mistake for beginners to take off too fast. Sure, it’s tempting to rev up and shoot out the door at top speed. But let’s be realistic – running off like you’ve taken something from Liam Neeson isn’t going to last. Even professional athletes can’t sprint for that long!  

Instead, begin your running for weight loss session with a five-minute brisk walk, and from there, gradually build up to a gentle jog. This process of warming up is essential to steadily raise the heart rate and release synovial fluid in the body, which lubricates the joints and prepares them for vigorous exercise.  

Once the body is warm, increase your pace to a faster jog until you reach a comfortable running speed. Beginners should start with approximately ten minutes and add an extra minute or two to each session to slowly build up stamina. Alternating between running and walking during early weeks is an effective way to also progressively build fitness levels. Indeed, as you get fitter, you’ll be able to decrease the walking intervals and increase the running intervals.  



Alright, fellow runners, we’ve all heard this one before: Warm up before running, and incorporate plenty of slow and sustained stretches into your cool-down routine to prevent injuries. And yet, most of us choose not to care for our bodies and only run. Injuries are very easy to acquire for runners. And preventing them is essentially about what you do when you’re not running. That is, the crucial time before and after exercising. This goes regardless of the intensity of your workout. Giving your bones and joints a chance to loosen up before you enables you to ease muscle soreness, release lactic acid, strengthen your ligaments, and avoid getting injured. The same goes for stretching out muscles after your running session. In particular, it is important to cool down for three to five minutes following your run. To achieve this is straightforward. Simply bring the pace down from your run to a brisk walk and then a gentle walk. Following this, stretch out the body and hold each stretch for at least 30 seconds. After all, your muscles deserve a little TLC after working so hard.  

When muscles are not stretched out, they only become tighter, leading to discomfort and more likelihood of injury. And in the case of an injury, you’re likely to terminate your run, feel depleted, discouraged and dreading your next running for weight loss session.  

NB: Remember – don’t ignore what your body is telling you. If something is hurting, pay attention to it and find out why it is occurring by asking your doctor, physiotherapist or healthcare professional for medical advice before returning to running.

In order to stay healthy and running strong, incorporate stretching before and after your workout to prevent injuries.


When it comes to running for weight loss, consistency pays off.  

The best way to do this? Try to avoid skipping on your running sessions for the week. And, if you do miss one, then don’t give up – make sure to fit the next one in sooner rather than later.  

Ultimately, as fitness experts advise, it is better to complete, say, three short ten-minute runs per week every week, than to do five longer sessions one week and none the following week.


Pick up weights: The addition of resistance training will significantly accelerate fat loss results.

While consistency in workouts is vital, when it comes to running for weight loss, the key to results isn’t purely to keep running like your name is Forrest. Sure, you can hit the track all week. But the problem with relying solely on racing down the open road to shed your unwanted weight is that the body adapts very well – and very quickly. Put simply: Initially, you may drop the kilos quite easily from resourcefully burning calories. However, as the body starts to adapt to its newfound fitness and metabolism, it is likely that you may soon enough hit a plateau.

The reason behind this? Your body is actually a very impressive and intelligent machine. It is designed for efficiency, meaning that if you repeat the same exercise over and over again, the process becomes more comfortable. As far as your runs go, not only will they start to feel more effortless, but your metabolism will also learn and react so that fewer calories are burned with the same exercise output. Indeed, that may signal great news that your endurance has increased. But with that comes the not so great news that you would need to keep running longer and longer distances to burn the same number of calories. Needless to say, endless hours of said endurance activity alone are certainly not going to give you the toned body composition that you are striving towards anyway.

This is where strength training comes into play! If you want to dump your rump, it is essential that you combine your cardiovascular exercise with lifting weights. The benefits are two-fold. Firstly, lifting weights increases your muscle mass, which shapes your body. Secondly, it also encourages the increase of your resting metabolism. And because muscle burns fat even while you are relaxing, the more muscle you have, the more calories you burn even at time out.  

By incorporating strength training with your running program at least two to three days per week, it is possible to maintain and build lean body mass, whilst decreasing body fat percentage.

The best option is to go to the gym, warm up, and lift weights for about 20 minutes employing super slow reps. Following this, stretch out the body. And for variety to your resistance regime, alternate between free weights one day and machines the next.  

(NB: If you are new to the gym, ask a trainer for some advice on lifting weights.)


We hate to break this one to you, but for those whom it’s a case of carbs for life, we suggest it’s probably time to put down that extra slice of cake!

Put down the extra slice of cake and nobody gets heavier!

Indeed, losing weight requires more than simply getting your cardio kick. Hand in hand with running for weight loss, the success of keeping those kilos off necessitates adopting a healthy diet. Even better if you can achieve an overall calorie deficit too. According to Professor Amanda Salis from the Boden Institute of Obesity, Nutrition, Exercise and Eating Disorders at the University of Sydney, anything that involves consuming fewer kilojoules than you need to maintain your weight is going to lead to weight loss. Furthermore, junk food needs to be cut out of the diet.

For evidence, look no further than an analysis of more than 700 weight loss studies. It was found that people see the biggest short-term results in their weight reduction when they eat smart. That is, opting for wholesome foods and eating less.  

While there are a variety of diet strategies to achieve this, when it comes to suitable sustenance for runners, the best foods to eat are those that are nutrient-dense. And even better if they are also relatively low in calories. These include vegetables, fruit, legumes and grains. Not only are these foods nutritious, they also lessen the experience of hunger after runs. So, if you want to whittle your waistline, swap those cheesy fries for a quinoa salad or a fruit bowl!  

Additionally, if you know you always feel ravenous after workouts, make protein a priority. Protein is critical for runners because it enables muscles to repair and build tissue after challenging workouts. Research also repeatedly confirms that eating protein increases your feelings of satiety. So, not only will you feel fuller for longer, but you will probably eat less too. And this, in turn, will help to reduce cravings later in the day.  

For the best sources of protein, turn to fish, poultry and lean meats, or plant sources such as legumes, nuts and seeds. Include protein in every meal and particularly at breakfast. It is a healthy and substantial supplement that helps to kick-start your metabolism and control your appetite.  


Along with adopting a wholesome, low-calorie diet to keep your weight at bay, it is also important to rethink the sugary drinks you may be consuming. Many people do not realise just how many calories these beverages contain. Yet, the bitter truth is that with their high sugar levels, they largely contribute to your daily calorie intake and thus comprise a swift route to packing on the pounds.  

Sports drinks provide a case in point. Sports drinks are frequently hailed a helpful beverage before, during, and after a strenuous running session. However, contrary to popular thought, they in fact contain too much sugar to consume regularly. More sugar means more calories. And over time, these calories can significantly add up to hinder your weight loss progress.

Sugar for days: How much sugar are you unknowingly consuming in your beverages?

And it’s a similar story when it comes to energy drinks. Sure, it’s ok to have a little sugar in your diet as an occasional splurge. But the vast majority of energy drinks contain far more sugar than you should consume in a day. Worryingly, some even contain up to 20 teaspoons worth.  

That said, if you really can’t help your craving for an energy drink, consider REIZE your go-to alternative. REIZE contains no sugar, so will reduce the number of calories you are drinking. Even better, you can mix the revitalising powder with water, much to your health’s delight. And, rest assured, it is so delicious, you won’t even miss sugar!   Ultimately, for those running for weight loss, water should be your beverage of choice. Not only does it keep you hydrated to make running easier, one of its biggest perks is that it contains zero calories. As a guide, drink water at least 90 per cent of the time. And if you want to mix things up for variety, stick to unsweetened tea, coffee or other unsweetened beverages.



With so many factors to consider from training strategies to diet, staying motivated when running for weight loss isn’t always easy. Especially if you’re not a fan of vigorous physical activity and post-workout panting to begin with. That said, measuring and tracking your progress is a recognised way to give you that extra boost to stick to your plan. And, this is where running communities come into play.  

Running communities acknowledge that, as human beings, we are motivated by rewards and recognition. Accordingly, running community companies offer a suite of complementary tools and products that work together to help you stay on target. These keep your journey towards a healthier lifestyle progressing. And, in turn, these push you towards achieving your weight loss goals.  

Running Heroes is one such running for weight loss community. It functions by encouraging, enhancing and rewarding runners as they clock up more kilometres. The company not only prizes avid runners for their dedication, but also inspires non-runners to start hitting the pavement.  

Essentially, Running Heroes operates as a mobile-friendly web application that connects with the user's existing running app or activity watch. Users run at their desired level and collect activity points along the way. The more they run, the more points they collect. These can then be used to redeem exclusive offers. Even more encouraging, Running Heroes reassures running at your own pace. So, if a user is more comfortable partaking in long-distance walking than running, they will still be able to collect activity points.

A Running Fit Box package full of health and sports goods to encourage you on your individual running journey.

Similarly, fitness expert businesses such as Running Fit Box and The HIIT Box by The HIIT Mum innovatively operate to get you excited about your next run. This is achieved through a box of products, picked to benefit your training. Such enterprises seek to give users the opportunity to discover essential running and nutritional products that will aid their running goals and optimum health. Each box is delivered straight to your door. They are designed to help runners on their fitness journeys. And it doesn't matter what level of intensity you wish to pursue - they cater for every type of runner. Talk about chasing your goals and running them down!  


Running for Weight Loss: Runner Jen Miller racing in marathon, crossing the finish line 25 pounds lighter after weeks of training.
Motivating: Jen Miller used to struggle with her weight loss. Now, she is a prominent example of what committing to a running event can do for you weight loss goals. The benefits extend to self confidence, too.

Over the long term, the absolute best way to keep yourself running for weight loss is to find a race to compete in. Indeed, sign up for it and hand over the cash payment. It is a sure-fire way to stay inspired. And hey, who could say no to runner’s high and race-day excitement?!  

You may not believe so, but picking out an upcoming race and following through with paying the registration fee is a clear path to weight loss success. Doing so forces you to adopt a running lifestyle and also sets you up to work towards bigger weight loss goals. Furthermore, paying cold hard cash upfront makes it more difficult to slack off on your training. Ultimately, with a fixed, paid-for race date in your calendar, you can force your focus and more easily maintain a regular running schedule. When it comes to running events, there are so many to choose from. These include local fun runs, marathons like the City2Surf, and hardcore obstacle races such as Tough Mudder. Committing to even one can get you into the frame of mind of race training, which is incredibly inspiring and fulfilling. After all, with a set distance to train for, it will likely keep you on track. Plus, it will encourage you to get out and run on days when you would otherwise probably resign to the couch.  

Don’t believe it can be done? Check out this story from The New York Times about Jen Miller (pictured) who struggled with her weight. She began a running for weight loss regime and eventually ran a marathon. Weeks of training paid off and she crossed the finish line 25 pounds lighter. Even more uplifting was a new-found sense of confidence.  

Totally impressive? We think so!


So, there you have it! Running for weight loss doesn’t have to be a dreaded drill after all. By incorporating these ten tips into your exercise regime, you can hopefully see that running offers an effective workout. Plus, it can be totally enjoyable. Why not lose weight, reduce body fat, and improve physical appearance in the most efficient way possible?   We're quite sure you'll hit the pavement and stay on track - even if you simply try! And as you do, we’ll be waiting to see just how many more kilometers your running shoes can clock up. We hope it will be more than your car! So, what are you waiting for?  


Sahar and a random kitten. Article: Do energy drinks contain bull sperm?

Sahar is a word scribbler and vibrant storyteller (with a proficiency in randomness). She has an infatuation with cheese, fluffy animals, and life’s peculiar whimsicalities. When she's not writing, you’ll find her sweating it out at the gym, laughing with friends, and enjoying long, romantic walks to the fridge (obviously for cheese). Sahar’s favourite REIZE concoction is soda water with a splash of Ribena. Try it. (Really.)

Sahar can be contacted on Twitter at @sahar_adatia.

Posted on

Everyday Exercises

Maybe you’ve just started that new job or are in the process of starting a family; either way you don’t have the time to make it to the gym as much as you used to. But you’re finding yourself getting a little doughy around the edges as well as feeling a little self-conscious of how tight your clothes seem lately. Staying fit shouldn’t be a chore so here are a few simple tricks that, when combine, show great results.

1. Make time

If you catch the bus, consider getting off a few stops earlier. Or if you usually drive a couple of blocks to get basic groceries, perhaps walk the distance (and maybe even use the bags as weights).

2. Substitute

The most trivial changes make a world of difference and one of these is substituting any sugary drinks for something healthy, like water. It doesn’t have to be drinks you substitute, also try celery and carrots with dip instead of chips.

3. Take up an active hobby

Swap out choosing a new TV show on Netflix for a picturesque river run or an hour of rock climbing. There’s always ways to make time for exercise if you get rid of the things that keep you lazy.

4. Insert active movements into everyday tasks

Turn dusting the shelf into a stepper routine.

5. Make use of your surroundings

If you have a 2 storey house or a long home, put items you frequently use in random places so you have to climb the stairs or go to the spare room to fetch them. It’s all about moving. So long as you’re working it off you can eat virtually whatever you want.

6. Stay hydrated

Drink plenty of water to keep feeling great. Adding a sachet of REIZE to the mix will do wonders for your energy levels. Feel free to mix it with whatever beverage you like, just remember your limits and consume responsibly.


7. Start small

Sometimes even the smallest additions and subtractions are the most beneficial. Whether it’s not eating that lolly or adding 5 burpees to your routine, don’t be afraid to say no to old habits or yes to new ones. Habits are hard to break, so it’s important to form good habits.

Written by Christie Coughlan

Posted on

Tips for first time gym goers

REIZE Ironman Dimity-Lee Duke

REIZE Ironman Dimity-Lee Duke

Gyms can be very intimidating places. The first time I ever went to a gym I was so nervous that I’d make an idiot of myself  that I was sweating before I even stepped into the place. It turns out that I fell off a treadmill so my fears were warranted. Recently I felt the need to join a gym, which may or may not have something to do with me running out of breath going up a flight of stairs. It’s important to be healthy and gymming has the added benefit of making you look and feel better. Even though it can be a scary concept, in reality, it’s really a safe place. Here are some of my tips for a gym-virgin’s first time:

  • Make use of Open Days and Free Passes

Most gyms have open days when you can come in and see the lay of the land – i.e. find out where the toilet is for hiding and showering – and see what facilities and classes they have. A good few also offer day passes where you can test out a class or two and attempt to use some gym equipment before you commit to anything.

  • Don’t Pretend to Know What You’re Doing

The regulars can spot a newbie from the moment they step in the door. It’s a very rare person who just knows how to use all of the gym equipment. In fact, the internet is full of vines and videos that show people not using equipment properly. If you want to get the most out of your gym experience, and not injure yourself, schedule a training session with a personal trainer, or take a class. Everyone has to start somewhere.

  • You Don’t Need the Fancy Gym Clothes 
REIZE triathlete George Gwynn - if it's good enough for George it's good enough for us

REIZE triathlete George Gwynn - if it's good enough for George it's good enough for us

There is no real need to spend a fortune on clothes that you’re going to ruin with sweat and stretching. All you need are tank tops, shorts, leggings and a good pair of runners. Yeah, there are some pretty sweet sports clothes out there, but you don’t need to look great inside the gym, you’re there so you can look and feel great outside of the gym. Look around a gym if you’re ever in one, everyone is wearing some form of shorts and tank top outfit – maybe a sports bra and leggings for the ladies.

  • Take a Class

If you’re a complete gym-virgin, I highly recommend taking a class so you can learn the basics of fitness. The classes will be full of people of all ages, sexes and fitness levels. There is nothing to be scared of. I was terrified when I went to my first body pump class, but even though I was the only newcomer that day it was fine. The instructor was great, very enthusiastic and everyone was at different weights. Classes are a great way to ease your way into the fitness world, plus they can be fun.

  • Bring a Towel

Hopefully you are going to be working up a sweat at the gym. When this happens you’ll be glad you have a towel with you. Some gyms do offer towels, but they usually charge for them! Often bringing your own towel is mandatory, so do yourself a favour and follow the Hitchhiker’s Guide: bring a towel.

  • Hydrate!

Water is your friend at the gym. With all that sweating (and for all I know crying in the bathroom between reps), you’ll need to replenish your parched body. 

  • Have a REIZE

Before you head off to the gym have a REIZE, whichever way you like it. After a long day of classes or sitting at a desk at work your mind and body can be exhausted. Help yourself get motivated for a work-out by boosting your energy levels. Same goes if you prefer to work-out in the morning. REIZE contains 6 different B-Vitamins, Caffeine, Taurine and Ginseng which combine to give you a great pre-workout boost. So REIZE up to your potential for a great workout. You’ll be glad.

You can Buy REIZE here ->

Or you can read more about the ingredients here ->

Written by Orlaith Costello

The drink itself - goes great in a glass or bottle

The drink itself - goes great in a glass or bottle

Posted on

Happy REIZER – Abdullah Traljesic


When Abdullah Traljesic called at 9:10am on a Sunday morning asking for more REIZE because he’d run out our initial reaction was to point him to the website to reorder. When he said that he couldn’t buy online and wanted to pay cash we decided to hand deliver a bunch of REIZE to him later that afternoon. We met in a nice little cafe not far from his home. Here’s how it happened…

Can you tell us a little about yourself?

I’m originally from Bosnia, but because of the war I left there when I was 19 and moved to Italy for a few years. After that I came to Australia and I’ve been here ever since. I’ve got 6 children and I work in the building industry.

Can you speak Italian?

Of course! Although these days I don’t get a chance to practice with anyone, but I can still remember how to speak.

How did you discover REIZE?

Last Sunday I bought a box just to try and I loved it. I do Brazilian Jiu-Jitsu with some tough young boys and usually I lose my energy quickly and they beat me, but with REIZE I am OK.

You mean you beat them all?

No, I don’t want to say that I beat them haha! But usually if I don’t win quickly I lose because I get tired, after I have REIZE I can compete with them for a long time. It’s good!

What’s your favourite REIZE mix?

Just water. I haven’t tried it with anything else, but I’m happy with how it tastes with water.

When’s your favourite time to have REIZE?

Usually in the afternoon when I’m feeling a bit down on energy and also before Jiu-Jitsu training.

Anything else?

I usually take energy drinks to work with me, but my workmates steal them if I put them in the fridge. It drives me crazy! REIZE is great because I can keep them in my pocket and no one knows that I’ve got them so they can’t steal them!