 Welcome back to the school of Calisthenics and we're back we're back or welcome to my kitchen and today's video I'm going to take you through a recipe to make a natural pre-workout so none of this rubbish that goes into a lot of these other things and chemicals and things we're keeping using just what comes naturally in nature and there's a really simple quick ones to taste delicious as well and it's great to get you as focused and ready for a training session. It's actually part of one of the nutritional recipes in our brand new nutrition for health and performance so it's a nutrition and health course inside the virtual classroom the details will be in the in the comments below so you can check through to the link for that have a look at the of all the information that's in that course everything from understanding the basics of your nutrition all the way through to recipes like this and then body composition understanding sports performance understanding how to improve our recovery everything that embodies that that that subject of improving our health that's going to ultimately then improve our performance in training in recovery and our overall health so do check that one out once you've watched the video and let's get on with this natural pre-workout drink shall we. I'm going to look at making a very simple pre-workout drink that is natural with caffeine coconut water so that we get some natural sugars and then also the salts that are good to help with hydration. I've been sneaky I made a coffee overnight put it in the fridge so I'm going to go for an ice one this is mainly because of I want it to be a nice day and it's good and nice and refreshing so the coffee goes in the nutrient along with some coconut water you may have put in depending on how much you want to do that I like to put a bit of a 50-50 spritz that's a double espresso in there similar amount of coconut water a couple of blocks of ice to say you don't have to do it cold but it's nice and much more refreshing that way and move those bad boys out of the way into the neutral bit pinurea is back, milk needed, I need a glass and we're going to pour this bad boy over a couple of extra bits of ice it's a bit like an espresso martini and fire that one look at that cheers that is my caffeine coffee espresso pre-workout we're going to go on cheers