Welcome to Health Hacks with Dr. Mike, a weekly video series to learn the latest tips and tricks to ensure you’re as healthy as can be. 

The benefits of exercise are endless:  Not only has it been found to reduce stress, help with weight loss, increase energy levels and promote better sleep, it’s also been found to help with memory and brain health.

But exercise, whether it involves high impact or slow, controlled movements, can also take a toll on your body. In this week’s episode of Health Hacks, we’re learning the best ways to take care of your body before, during and after a workout. 

Here are Dr. Mike’s top tips: 

1. Hydration: Make sure to replenish those electrolytes, glucose and water content. Diluting sports drinks with water gives you all the benefits without the masses of sugar.  

2. Warm-ups: Ditch old school stretches in favor of more dynamic warm-ups that actually get your body moving. This will help move lactic acid from your muscles and decrease the risk of injury. 

3. HIIT:  High-intensity interval training combined with low-intensity movements like walking provides a solid workout in a short amount of time. 

4. Find a workout partner: Accountability and motivation can do wonders for helping you stick to a regular gym schedule! 

Workout essentials

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  Tracie Martyn Amla Purifying Cleanser

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  Oars + Alps Natural Face and Body Wipes

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  HEMP Hydrate 3 MG HEMP Extract Infused Water

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  5 Pack: Men’s Dry-Fit Moisture Wicking Active Athletic Performance Crew T-Shirt

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5. Keep it fresh: Revamp your workout gear to actually get excited about your workout! 

6. Save supplements for last: You don’t need them to begin an exercise regimen. You should instead focus on the things that truly matter like eating well, exercise types and sleep. 

61 PHOTOSGood Eats: 55 healthy lunchesSee GalleryGood Eats: 55 healthy lunches

California Chicken, Veggie and Avocado Rice Bowls by Half Baked Harvest | Tieghan Gerard

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New Year’s Detox Salad by The Healthy Apple | Amie Valpone

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Garlic and Toasted Tomato Sandwiches by Food & Wine

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Chicken Shawarma with Green Beans and Zucchini by Food & Wine 

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Ratatouille Minestrone by Food & Wine

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Greek Salad Pita Sandwiches by bon appetit

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Big Italian Salad by Food & Wine

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Farro-And-Kale Salad With Olives And Pine Nuts by Food & Wine

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Sesame Ginger Chicken Meatballs by Food & Wine

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Broccolini, Mushroom and Sesame Salad by Food & Wine

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Warm Chicken Sandwiches with Mushrooms, Spinach and Cheese by bon appetit

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Curried Carrot Soup with Maple Roasted Chickpeas by Vegetarian Ventures | Shelly

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Celery, Fennel and Apple Salad with Pecorino and Walnuts by Food & Wine

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Blood Orange, Kale and Lentil Salad by PDXfoodlove | Rebekah Hubbard

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Sweet Potato Crust Quiche by Live and Love to Eat | Claire Marshall

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Kickin’ Turkey Club Wrap by Philadelphia Cream Cheese

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Brussels Sprouts with Sausage and Cumin by Food & Wine

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Avo Toast by Crazy Sexy Kitchen | Kris Carr with Chef Chad Sarno

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Charred Broccoli and Red Onion Salad by Food & Wine

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Vegetable Summer Rolls with Chile-Lime Dipping Sauce by Food & Wine

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Curried Cauliflower Tartine with Hummus, Scallion and Chili Oil by Brooklyn Vegetarian | Amy Jennings

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Curried Tofu and Avocado Dip with Rosemary Pita Chips by Food & Wine

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Chopped Salad by Crazy Sexy Kitchen | Kris Carr with Chef Chad Sarno

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Red Lentil Dal with Coconut Milk and Kale by Food & Wine

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Tomato, White Bean and Kale Soup by Fork Knife Swoon | Laura Bolton

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Roasted Root Vegetables with Tamari by Food & Wine

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Chicken Chile Soup by Food & Wine

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Roast Chicken Panzanella by Food & Wine

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Vegan Zucchini Sweet Potato Rolls by Lemons and Basil | Kaylee Pauley

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Vegetarian Chili with Barley, Quinoa and Beans by Food & Wine

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Cucumber Mint Salad with Creamy Lemon-Greek Yogurt Vinaigrette by Food & Wine 

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Kitchen Sink Soba Noodles by Food & Wine

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Moroccan Spiced Roasted-Heirloom Cauliflower Salad by  A Couple Cooks | Sonja & Alex

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Quinoa Wraps with Black Beans, Feta and Avocado by Marin Mama Cooks | Jackie Grandy

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Moroccan Red Lentil with Chard by Feed Me Phoebe | Phoebe Lapine

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Asparagus and Red Quinoa Salad by bon appetit

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Lemon Herb Grilled Chicken by Campbell’s Kitchen

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Stewed White Beans with Green Chile and Herbs by Food & Wine

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Veggie and Yogurt Sandwich by Haylie Duff

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Vegan Berry Crunch Smoothie Bowl by Domesticate ME! | Serena Wolf

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Korean Sushi Rolls with Walnut-Edamame Crumble by Food & Wine

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Quinoa Fried Rice by Feed Me Phoebe | Phoebe Lapine

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Mediterarnean Vegetable and Bean Salad by Chef Billy Parisi

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Crockpot Quinoa Lentil Tacos by Begin Within Nutrition | Cristina Cavanaugh

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Pork and Pineapple Fried Rice by Food & Wine

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Shrimp and Vegetable Summer Rolls by Food & Wine

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Mashed Avocado and Chickpea Salad by The Skinny Fork | Amanda Plott

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Quinoa Salad with Spring Vegetables by Food & Wine

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Soba Noodle Bowl with Garlic Sesame Ginger Tamari Sauce by Sunday Morning Banana Pancakes | Heather Poire

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Spicy Green Papaya Salad by Food & Wine

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Summer Chopped Salad with Quick Pickled Vegetables by Food & Wine

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Mexican Stuffed Peppers with Quinoa and Black Beans by Love & Lentils | Sophia Zergiotis

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Warm Spaghetti Squash Salad by Food & Wine

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Thai Brussels Sprouts Salad by food & Wine

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Whole Wheat Rigatoni with Roasted Vegetables by Food & Wine

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Turkey and Lettuce Cups by Kitchen Daily Editors

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Shaved Raw Asparagus with Parmesan Dressing by Food & Wine

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Curried Chicken Salad Sandwich by Kitchen Daily Editors

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Sweet Tomatoes, Cucumbers and Cheese with Balsamic Glaze by ragamuffinrecipes | Maura Boylan

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Hummus Deviled Eggs by Food & Wine

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Tuna Niçoise Sandwiches by Campbell’s Kitchen

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