End-of-Day Workouts

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Engaging in a transitional experience that helps shift your focus from mental to physical activity before relaxing at home is the perfect way to end your day.


Studies show your circadian rhythm is primed for a workout in the afternoon so penciling in that 5:30 yoga class is a no brainer and if you struggle with quenching an appetite, overeating can be reduced with exercise following mental work. For those who have extra busy days, exercise can help relieve symptoms of stress, depression, and anxiety.

Pro Tip: The easiest way to help fit this into your routine is to keep a stocked gym bag handy so you don’t have to go home to change into exercise clothes.

The American Heart Association recommends eating 1 to 2 hours before working out, but if you’re looking for a quick snack you can also eat an easily digested carb like an apple right before exercising.

Pro Tip: Always follow up your workout with water, and if possible a protein shake, to replenish nutrients and re-hydrate.


The American College of Sports Medicine (ACSM) recommends:

  • At least 150 minutes of moderate-intensity physical activity per week
  • Ideally 30-minutes per day, for 5 of 7 days
  • Double that amount of time is optimal

The ACSM also recommends changing up your workouts to make sure all parts of the body are being exercised. As daunting as these recommendations may sound, it’s a great idea to find a set workout regime – try out a group exercise class or challenge yourself with “Beth’s Body Camp”.

Pro Tip: Upbeat music distracts you from focusing on your breathing and helps you feel less tired during a workout. Numerous studies have found that up-tempo music encourages people to pick up the pace to match the beat – you can test out this tip with our evening Hip Hop group exercise class!

“To ensure a well-rounded fitness routine, if you can regularly commit to several types of group fitness classes, you will cover all essential elements of fitness and have a huge dose of fun! Don’t be afraid to try something new, as one of the most effective fitness strategies is to participate in a variety of activities.”
AASP Certified Mental Performance Consultant Greg Chertok

At Santa Barbara Athletic Club, we offer a wide variety of 45 to 60 minute group exercise classes that begin after 5:00 pm, perfect for maximizing your end-of-day workout!

Week 1
Monday Stop by our 45-minute Spin class
Tuesday Join in the Fierce 45 conditioning
Wednesday Push yourself with an Endurance class in the open-air spin studio
Thursday Take a Squash lesson
Friday Kick off the weekend with a Hip Hop cardio workout

Week 2
Monday Take on Monday with Fierce 45 conditioning
Tuesday Have some fun with a Zumba class
Wednesday Focus on your balance with a Pilates class
Thursday Dive in with a Fitness Swim
Friday Treat yourself to Happy Hour Yoga


If you make exercise a regular part of your weeknight routine, you will enjoy the benefits of excellent physical fitness, reduced stress, and an overall greater sense of well-being.

We strive to make Santa Barbara Athletic Club the best experience in every way and would be happy to answer any fitness questions you may have. For any questions or tips, contact David Kivitis at david.kivitis@swellclubs.com.