Welcome back to the School of Colourstays and we're back, we're back, we're welcome to my kitchen and today's video, we're 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 these were key using just what comes naturally in nature. There's a really simple quick one to taste delicious as well and it's great to get you as focused and ready for the 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 in that course. Everything from understanding the basic of your nutrition all the way through to recipes like this and then body composition, understanding sport performance, understanding how to improve our recovery. Everything that embodies 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 wanted to be a nice day and then it's good and nice and refreshing. So the coffee goes in the nutrient area along with some coconut water. You may put in, depending on how much you want to do, but I like to put a bit of a 50-50 space, that's a double espresso in there, a 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. Insta-nutrable bit. Pin your ears back. Look at that. Creamy, no milk, no you, I need a dynast. We're going to pour this bad boy. Over a couple of extra ice, it's a bit like a espresso, I'm not thinking about it. And file that one. Look at that. Cheers, that is my coffee espresso pre-workout. We're going to know what. Cheers. That's what I'm waiting for.