The Blogs
Posted in Essential Oil Basics by Rocky Mountain Oils

Essential Oils to Improve Your Pre-Workout & Post-Workout Fitness Routine

We all know the drill: new year, new fitness goals! 

But how do you ensure these new year’s fitness goals stick? Well, you will need to establish a great pre-workout & post-workout routine! 

These two essential oil blends, Fitness & Sports pro, are just what you need to increase your energy before a workout and soothe your sore muscles after a workout.

Setting new fitness goals for the new year is something almost everyone does as they strive to achieve a healthier lifestyle for the new year. Whether the goal is to hit the gym twice a week, take a walk around the block every day, or take your bike out for a ride on the weekends, creating new fitness goals can be exciting. However, sticking to your fitness goals can be challenging, and most people give up after three weeks. Lack of motivation, poor time management, fatigue, soreness, laziness, and more can keep you from achieving your fitness goals this year. That is why we have come up with some pre-workout and post-workout tips that will help you keep yourself in check.

Try out these fitness essential oil tips and create a fitness routine that will help keep you consistent and progressing all year round. With natural pre-workout tips to get you moving and natural post-workout tips to keep you moving, you will meet your “new you” before you even know it!

Tips for creating the perfect fitness routine

Pre-workout tip

We all know how hard it is to find the energy or motivation to hit the gym or exercise at home. Especially during the colder winter months, it’s easy to hit that “gym alarm” snooze button at 6 am when you are snuggled up comfortably and warmly in your bed. And while you may tell yourself that you’ll make up your scheduled gym session after work instead, we both know that that endeavor might be even harder to achieve. Because after a long day of work, you usually feel even more sluggish and tired.

Well, fear not because even the most trained athletes feel this way. And that’s where pre-workouts come in so that you can get that motivational boost in the morning and that rejuvenating boost in the afternoon!

And while you may have heard of the classic pre-workouts that fitness gurus love, trying them and integrating them into your fitness routine is a different story. Usually sold as powders or energy drinks, classic pre-workouts are formulated to boost you to start exercising. However, taking a look at their ingredients list might leave you reeling. 

Composed of artificial ingredients and unpronounceable chemicals, these synthetic supplements can often cause harmful side effects like increased blood pressure, increased heart rate, dehydration, jitters, anxiety, insomnia, stomach pain, and skin burning or tingling. And while these side effects might be temporary, they can be long-lasting if your fitness routine includes taking such supplements daily.

In addition to artificial ingredients, these pre-workout supplements usually contain a high amount of caffeine. And while you might enjoy some caffeine in your daily morning coffee, the caffeine found in some pre-workouts is often incredibly and even dangerously high. If you commit to pre-workouts, you might want to monitor and give up any alternative sources of caffeine, such as tea, certain foods, and even your favorite cup of morning coffee.

And while these supplement companies may advertise that their products are safe, there is often little to no regulation on such supplements. That said, we'll leave the judgment to you on whether these artificial pre-workouts are the best option. However, if you wish to find healthier and more natural pre-workout alternatives to these artificial options, you have come to the right place!

Healthy and natural pre-workout alternatives

fitness essential oil blend handheld personal diffuser

Fitness Essential Oil Blend

With entirely natural plant-sourced ingredients, our Fitness essential oil blend can be the perfect pre-workout substitute to introduce to your 2023 fitness routine. Organic, natural, and made with 100% pure essential oils, Fitness can get you motivated and pumped up for that workout without any potential side effects. With just a couple drops, Fitness essential oil will leave you feeling rejuvenated, refreshed, and ready to take on the next fitness challenge.

Even better, with Fitness essential oil blend, you can still enjoy that morning cup of coffee without worry! With no caffeine or artificial ingredients, a few drops of our Fitness blend in our Handheld Personal Diffuser will give you an immediate on-the-go energy boost. No more waiting for that pre-workout to kick in, restless nights waiting for that caffeine high to die, tingles, or stomach pains.

Fitness Essential Oil Blend: Ingredients and benefits 

1. Grapefruit Essential Oil

Sweet, tangy scent; high in antioxidants; eases mental fatigue.

Grapefruit Essential Oil can help boost mood and relieve anxiety about working out while helping to reduce stress and lower blood pressure.

    2. Lemon Essential Oil

    Smells like a fresh lemon; helps reduce stress & improves focus.

    Lemon Essential Oil can help increase mental alertness and focus while improving mood, reducing anxiety, and decreasing stress levels, on top of giving you an energy boost before working out.

      3. Peppermint Essential Oil

      Minty, cool, invigorating; alleviates headaches & migraines.

      Peppermint Essential Oil has been known to help reduce stress levels while helping to reduce nausea, calm nerves, and alleviate headaches with a refreshing and calming scent.

        4. Cinnamon Bark Essential Oil

        Smells like cinnamon; Sharper Scent, for Pain Relief.

        Cinnamon Bark Essential Oil has a comforting and energy-boosting scent with antioxidant and anti-inflammatory properties that can increase circulation and make bruises go away faster.

          5. Celery Seed Essential Oil

          Warm, herbaceous; stimulates new follicles and slows hair loss.
          Notify Me When Available

          Celery Seed Essential Oil can help promote a healthy digestive system and detoxify the body with its cooling and soothing effect.

            6. Ginger Root Essential Oil

            Woodsy, sweet, earthy; heals nausea, vertigo & motion sickness.

            Ginger Root Essential Oil can help encourage deeper and fuller breathing which helps reduce exercise-induced asthma symptoms along with decreasing stress levels and anxiety.

              Post-workout tip

              You should be able to jump back into the gym with no problems, right? Wrong! Your commitment to working out at least three days a week comes to a screeching stop when your muscles are so sore you can’t get out of bed, let alone workout. That's when you find yourself getting impatient with the need for results and losing motivation.

              But don’t throw in the towel just yet, because we are here to help! Because if we can help you feel less sore and in less pain, that's half the battle! And when that happens, the motivation, confidence, and determination to continue your fitness journey will follow.

              Healthy and natural post-workout routines

              Consistency is the biggest trick to sticking to your fitness routine and achieving your fitness goals. And consistency is only possible with adequate muscle recovery. And muscle recovery is not possible without a good post-workout routine. Follow these post-workout tips to help keep you on track throughout your fitness journey by making you feel stronger, more powerful, and more energetic. Use these tips to soothe your sore muscles, relieve your body aches, and rebuild your body stronger and healthier than before. 

              Eat enough protein

              Since the amino acids found in protein sources allow your muscles to rebuild and recover, depriving your body of its much-needed protein will hurt your muscle development and recovery. It could lead to further soreness, cramping, pain, and even injury.

              Track your protein intake and, if necessary, introduce a natural protein supplement to your diet to help improve your recovery, metabolism, and muscle growth. 

              sports pro essential oil blend post-workout fitness tip diy essential oil bath bomb

              DIY Sports Pro Bath Bombs

              Set up a post-workout routine that comes naturally and doesn’t feel like a hassle with this easy essential oil recipe. This DIY Sports Pro Bath Bomb will help your muscles relax and recover while taking your post-workout bath. Use this fun DIY Bath Bomb to practice self-care, improve your mood, ease aching muscles, and take the relaxation up a notch.



              • Combine citric acid, baking soda, salts, and oil in a medium-sized bowl.
              • Add 10- 12 drops of lavender essential oil.
              • Mix well with a spoon until a soft dough is formed. It should have the consistency of damp sand (if the mixture is too wet, try adding a little more baking soda and cornstarch until the consistency is correct).
              • At this point, you can add natural food colorings or dried flowers.
              • Place mixture into silicone molds. Let it sit for 24 hours before removing it from mold.
              • Drop in a warm tub and enjoy!

              Why use Sports Pro for your DIY bath bomb?

              With a blend of Wintergreen, Peppermint, Nutmeg, Clove Bud, Thyme, Black Pepper, Oregano, Marjoram, and Helichrysum gymnocephalum essential oils, Sports Pro combines a collection of muscle-relaxing and soothing essential oils to bring relief to body pains and aches. Diffuse or topically apply with a carrier oil to loosen up tight muscles and promote greater and faster recovery.

              Its strong menthol minty aroma can also help stimulate deeper breathing after a workout.

              Looking for more essential oils for fitness? Check out our blog here.

              Recommended Products