Peloton instructor Tunde Oyeneyin shares how she gears up and winds down for her workout routine – from her pre- and post-training meals and supplements to her favorite workout songs, exercises and more in this episode of #EverythingButTheSweat.
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00:00 Odds are if Rage Against the Machine,
00:02 Meek Mill, Drake, and Beyonce are on the same playlist,
00:07 baby, it's gonna be a good workout.
00:10 It's gonna be a good workout.
00:11 Hey, what's up, y'all?
00:12 I am Tunday O'Yanane,
00:13 and today I'm taking you through how I gear up
00:15 and cool it down for my current workout routine.
00:19 This is Everything But the Sweat.
00:22 (upbeat music)
00:24 The first thing that I do every single morning
00:25 when I wake up is I sing a very obnoxious lullaby
00:29 to my dog, Caesar.
00:31 It allows him to know that it's a new day,
00:34 and for me, it just feels like a ritual.
00:37 The lullaby goes a little something like this.
00:41 Good morning, good morning, my baby.
00:44 It's morning, good morning, good morning.
00:47 It's a brand new day.
00:50 And then he puts his hands over his ears 'cause he hates it.
00:53 Once I've said my hellos to Caesar,
00:55 I start my day with two glasses of water,
00:58 water with lemon.
00:59 Warm, room temperature water is the trick.
01:02 Look, I'd love to say that I was an early riser,
01:04 like 'cause that's the right thing to say,
01:06 but I go to bed pretty late,
01:08 and I try to get in a solid seven to eight hours of sleep.
01:12 So I'd say like 6.30, 6.45
01:15 is usually when my internal compass wakes me up.
01:20 My workouts are kind of all over the place
01:23 just by nature of what I do.
01:26 Sometimes I'm teaching a Peloton class in the morning,
01:28 and then sometimes my classes fall in the evening.
01:31 There's not really any workout that I don't like doing.
01:34 I'm into strength training and Pilates and yoga.
01:38 Currently, right now, I'm a runner.
01:41 A year ago, I would have never said that.
01:43 Six months ago, running terrified me,
01:46 and every single day, I ask regular people
01:49 to push themselves outside of their comfort zone,
01:52 and for me, running is my opportunity to do just that,
01:55 and so now I'm a runner.
01:57 I like to think of my food as fuel,
02:00 like how do I need to rev up today's engine
02:04 in order to sustain or do whatever I have
02:07 lined up for my workout?
02:08 And so sourdough toast with almond butter,
02:12 sliced banana if I have some in the house,
02:15 and just like a drizzle of honey.
02:17 Tasty, delicious, I've got carbs, good fats,
02:20 and a little bit of sugar to keep me
02:22 sustained through my workout.
02:23 When it comes to my workout gear,
02:26 I have to feel cute in the outfit.
02:28 I know some of y'all know what I'm talking about.
02:30 Like, if the outfit matches, I stay in the workout longer,
02:34 and I feel like I get in a good workout,
02:36 and so I like to pick out my outfit the day before.
02:39 I'm either in Nike or Peloton 10 times out of 10,
02:42 and so it's gotta look cute, I gotta feel supported,
02:45 and it's gotta match, even in my own house.
02:49 Gotta look good.
02:49 I wear the Nike Flyknit 2s.
02:51 There's cushion, there's support, I got flat feet.
02:54 And then for lifting, I recommend flat shoes.
02:56 I use Metcons by Nike.
02:58 And specifically with my running shoes,
03:00 I like them to be bright.
03:01 I feel like if my shoes are bright, I run faster.
03:04 I'd say that the music that I listen to
03:06 during my personal workouts,
03:08 it's very similar to what I would program
03:10 in a Peloton class.
03:11 Like, I like for the music to tell a story,
03:14 a clear beginning, a middle, and an end.
03:18 I listen to everything from house to pop, hip hop,
03:23 and even rock when I'm working out.
03:27 Odds are, if Rage Against the Machine,
03:31 Meek Mill, Drake, and Beyonce are on the same playlist,
03:35 baby, it's gonna be a good workout.
03:38 It's gonna be a good workout.
03:39 I'd say that my philosophy around working out
03:42 is the most beautiful combination
03:45 comes somewhere between a challenge and fun.
03:49 I'm a big advocate of doing movement
03:54 that feels good for you in that day.
03:56 So the plan may be to lift,
03:58 but if lifting seems too daunting,
04:00 then maybe you just dance around the house.
04:02 In essence, it's just a matter of allowing your self-grace
04:06 and enjoying your ability to move.
04:09 I think that movement is one of the many ways
04:12 that the body shows its appreciation
04:14 and celebration for life.
04:16 Life shouldn't be that difficult.
04:18 Find things that make you smile
04:20 and that make you want to give your best.
04:22 Rest days, gotta have 'em, love it.
04:29 For me, a rest day doesn't mean a completely inactive day.
04:33 It just means I am giving back to my body day.
04:36 And so the recovery that you are willing to put in today,
04:41 it shows itself as strength tomorrow.
04:43 I can't expect to test my body
04:46 and push my body to the limits tomorrow
04:48 if I didn't properly fuel and recover today.
04:52 So it's like this continuum.
04:54 I am religiously in my compression boots
04:57 or using a massage gun or rolling out.
05:01 I will choose sleeping in
05:04 over pushing through a tired body.
05:07 It depends on what time of day it is
05:09 and what I have in store for the rest of the day,
05:12 but there's usually like a protein,
05:13 like a chicken involved,
05:15 maybe some quinoa and some vegetables.
05:18 If it's the morning,
05:19 maybe there's a little fruit added to the mix.
05:21 Definitely a protein shake.
05:24 I usually guzzle one down once I've completed my workout.
05:28 Greens, protein, and some type of carb, kinda fat.
05:33 Typically, I'm headed to some type of speaking engagement
05:38 or obligation or event or meeting.
05:41 So I usually am in workout gear or in stilettos, baby.
05:46 On a perfect day where I lounge around
05:49 and head back to my house,
05:51 then I'm usually probably in some type of cotton shorts
05:56 with a hoodie set of some sort.
05:59 If I'm trying to like zen out,
06:01 I'm like usually in this Afrobeat space.
06:05 If I'm trying to relax and think,
06:07 like draw in new ideas, then classical music.
06:09 So classical music to like think,
06:10 to completely not think and zen out,
06:13 Afrobeats or Chill House.
06:15 For it to be true relaxation,
06:18 I'm feeling zero guilt for the fact
06:21 that I'm laying there doing absolutely nothing.
06:25 That's relaxation.
06:27 And on a good day, time is moving very, very slow.
06:30 And I look up and I say, "What? It's only three o'clock."
06:33 And then I go get Thai food,
06:34 and then I come back and then I finally turn the TV on,
06:37 and maybe it's raining that day.
06:39 And I'm snuggled up with Caesar,
06:40 although I wish it was a man.
06:42 Michael B. Jordan!
06:44 Call me!
06:48 Also Jeremy Allen White is quite the attractive as well.
06:51 Yeah, ranges, look, musical choices are all over the place.
06:54 Tastin' Med, all over the place, you know.
06:57 Just don't judge a book by its cover.
06:59 For anyone who is just looking to get started,
07:03 just start one inch at a time, one day at a time.
07:08 I think that oftentimes we create
07:10 these really lofty, big goals.
07:14 Specifically with working out, people say,
07:15 "I'm gonna work out every single day.
07:16 "I'm gonna work out six days a week."
07:18 I often say to follow my 10-minute rule,
07:22 the 10-minute rule is you set an alarm,
07:24 you have a 10-minute playlist,
07:25 and you start moving for 10 minutes.
07:28 If you choose to work out beyond that, then awesome.
07:31 And if you don't, you don't.
07:32 And I think it's a really, really great place
07:34 for anyone to start, to start moving.
07:37 [MUSIC PLAYING]