Pre-Workout Supplements: the Good, the Bad, and the Booty Burning Boost

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One of the topics that I get asked about most often is supplements: What do I take, can they help you achieve your fitness goals, and which ones are the best? The truth is that we live in a world where you can pretty much find a vitamin shop, supplement store, or online retailer claiming they have the latest and greatest to help you bulk up, lean out, burn fat, and get the body of your dreams. But with so many options out there, how do you know what’s really beneficial and good for you?

Click here to read more about the ins-and-outs of supplements ?

There’s a lot of information available, and if you’re on the supplement search, you’ve probably heard a lot about pre-workout supplements.

But you may still be wondering what exactly is this magical little drink, and is it something you should start incorporating into your fitness routine? I’m breaking it all down for you!

Bonus: scroll down for a giveaway and bonus booty burning workout.

What Is Pre-Workout & What Are the Benefits?

Pre-workout, like its name, is a powdered supplement you take 20-30 minutes before your workout to help support blood flow, increase exercise capacity, and reduce fatigue.

The goal of a pre-workout supplement is to ultimately help you push a little harder during your workouts and have the energy to give it your all to boost results. Research has shown that supplements that contain essential amino acids (like I’m about to mention below) can improve your overall performance endurance and may also reduce muscle soreness, helping you recover quicker.

Pre-Workout Ingredients: What’s In It?

Many pre-workouts contain caffeine and other stimulants, which some people love, but others tend to stay away from simply because they don’t like feeling “jittery,” especially before a workout, like me ?????. I prefer to get my caffeine at the Starbuck’s drive-through?grande iced coffee with one pump of mocha, no classic, and a SIDE (emphasized so they don?t pour it in) of heavy cream, so I stay away from caffeine in my pre-workout.

For those who are sensitive to caffeine or don’t want the caffeine, go for non-stim pre-workouts, which are caffeine-free. A non-stim is also a great choice for people who tend to work out later in the day/night.

And since I’m very particular about what goes in my body, I’m beyond excited to share with your our latest baby…Perform Non-Stim Pre-Workout in two flavors: Blue Raspberry and Pineapple Mango.

We?ve got bundle deals up to 40% OFF! Click here to shop our Perform Non-Stim Pre-Workout ?

Our non-stim pre-workout includes ingredients like…

  • l-citrulline, arginine AKG 2:1, and other amino acids that help to increase blood flow and exercise capacity as well as reduce fatigue.
  • The non-stimulant compound beta-alanine. It helps increase aerobic and anaerobic thresholds during high-intensity exercise. It also decreases workout fatigue and will minimize lactic acid buildup during things like drop sets.

Unlike caffeine, you won’t feel jittery, but you will feel a tingle from the beta-alanine. The tingle actually lets you know it’s go-time!

Our formula also includes electrolyte blends to support performance with ingredients like Himalayan rock salt to replenish your electrolytes during and after your sweat sesh.

What does this all mean? You can push yourself harder during your training and boost results WITHOUT the jitters of caffeine.

When Should You Take Pre-Workout?

Pre-Workout should usually be taken 20-30 minutes before a workout. This gives your body time to absorb the electrolytes and amino acids that will trigger your muscles just in time for making gains.

If you’re still not sure if you should take pre-workout, here are some scenarios perfect for choosing a pre-workout supplement:

  • If you work out super early in the morning, but your stomach isn’t yet ready to handle a full meal.
  • If you work out late at night, but want to reduce fatigue without negatively impacting your sleep (non-stim pre-workout is your best option here).
  • If you’re doing a HIIT workout or weight training.

If you’re still on the fence, remember that a workout routine can always be changed, and unlike buying fancy gym equipment, a pre-workout is certain to not break your bank if you decide it’s not for you. My favorite pre-workout burst is one that’s sure to elevate that booty burn. Try this workout below to work what your mama (or the gym, in my case) gave ya’. It’s guaranteed to get your glutes fired up to feel that pump!


If you’re still hesitant to hit that buy button, have no fear because I’m giving away one container of pre-workout to TWO lucky winners (winner can pick their flavor of choice). Giveaway closes on Thursday (2/23/20) at midnight PST, and the winners will be announced on my IG/FB stories and on this blog on Friday morning.

Here?s how to enter:

  • Like my recent Instagram or Facebook post
  • Comment below with what gains you’re hoping to make with this pre-workout

Good luck! And don?t forget to try this booty burning workout!


Related reading:

Bye, Bye Bland: Top 5 Herbs & Spices to Flavor Healthy Meals
Oxygen Magazine Booty Building Workout
My 11-Week Booty Building Workout | Featured on Dr. Oz
Underarm Flab Frustration: The Gym Mistake That?s Keeping You From Sexy Arms
The Scoop on Supplements

**Please consult with your healthcare team before taking any supplement.**

155 Responses

  1. Caffeine can improve mental performance and alertness by acting on the central nervous system,?In addition to feeling your workout is easier than it really is, you may also feel more focused on the task at hand.

    1. Hi Terrie! We don’t have this product yet, but you never know what will come out in the future. ๐Ÿ™‚

  2. I?m all for all natural and fueling my body before working out. I do like the option of a non stim because sometimes I wake up early in the morning to workout but sometimes my bed calls my name and I don?t workout till 730-8 at night. This pre would totally help me get that extra push but also being able to get to bed!

  3. I have a two year old and recently decided I need to start getting up in the mornings (4:45am) to workout before he wakes up. I could totally use the extra pep in my step to get my workout on so early!!! Also- thrilled y?all have come out with a Pre-Workout!

  4. I?m so exited finally a workout without the caffeine from someone I can trust in. I would love this preworkout just to get better in my performance in my interval training . Let?s be honest, being a mother of 4 children ( feel very Blessed ) but sometimes it just consumes all my energy and many times is just hard to finish a full workout session. And who wouldn?t like that extra boost that one needs.

    1. I would love to be able to put the fire and intensity back in my workouts. I just feel something missing lately

  5. I would like to have something healthy in my body before I start the road to my new and healthy life. I would also like to not be sore the next day so I can walk and not be in pain. The mango sounds yummy. I would love to try this product to see if it helps and helps in the way I feel before exercise.

    1. I want to start making healthier choices so I can be a good example to my 3 small children. I want to lose the baby weight, increase my energy level, and get in shape.

  6. I?m really working on lifting heavier this year. This pre-workout will definitely help with that! And then, like you Heidi, I can still get my caffeine from Starbucks?

  7. Trying to lose body fat. My tummy needs some major work after two big babies – 9.4 & 10lbs! Pre-workout provides a boost to increase the intensity of my workouts!

  8. Hi Heidi! I have really struggled in the past with pre workouts to the point I stopped buying them. Coffee has been my go to ever since. But now I?m so board with coffee and I don?t feel it?s working for me like it used to. So I?m back, searching the market looking for that perfect pre workout to bring back that push, that boost of energy and focus I once felt. This would be a great giveaway to win. Thanks for the opportunity and THANK YOU for being such the inspiration and mentor you are.

  9. I love the idea of no caffeine, most post-workout drinks have caffeine & it’s killer on my sleep pattern. I workout in the evening & it’s hard to use a prework as I find I’m tired but do not sleep deeply then exhausted the next day… which then repeats. So it’s a constant war to drink or not to drink. I want to increase my strength & lose fat… hopefully this pre-workout will give me the boost to do so

  10. I?ve always been so curious about pre workouts! Struggling with energy levels so this would be amazing! I would love to work on gaining muscle in my arms and feel comfortable wearing tank tops this spring and summer! Also help with losing weight in General and continue the health journey I?m on!

  11. I would love to make gains, and have more energy to keep up with my 18 month old and 3 1/2 year old. I am very passionate about health and fitness and love lifting! I have been searching for a pre-workout to help me have more energy, and stamina all while being safe while I am breastfeeding.

    I would love the pineapple mango. It sounds like being on a tropical beach while working out. Two of my favs. ?????

  12. Hoping to turn some of the postpartum chub back to more toned muscle, and gain more strength.
    The pineapple mango is one of my favorite flavor combinations in general so I?m excited to try it!

  13. The flexibility with no Stim caffeine and being able to use for early morning or later evening workouts sure peaks my interest!? I hear people talk about their fav pre-workouts and I have shyed away Because I have to fit in my workouts around crazy schedules and three kids. Would be great to try and join the conversation and reap the benefits of some kick-butt workouts!

  14. I am hoping to finally get the glutes and legs i have been hoping for. Lost 130lbs now to tighten and tone the crap out of it! Goals ??

  15. I?d love for it to help me tone my body and work towards feeling more comfortable in my skin, especially the booty! ??

  16. This would help me get that extra boost during my workouts to motivate myself to workout after work/school!!

  17. I would love to be able to intensify my workouts…especially my arms. They are the area on my body I want to sculpt the most!

  18. I would love to try this. I have tried several other Transform products and love them all. I would like to find a good non stim drink for when I go to the gym. Right now I gotta have the caffeine and I would love to ween off.

    1. I?m so excited to try this pre-workout! I hope to get some definition in my arms this year! ??

  19. My goal right now is to strengthen my whole body. I lost so much strength throughout my core during my last pregnancy and I’m working at gaining that back.

    1. My goal is to increase flexibility and strength. I wanna be able to wake surf my best season yet.

  20. I have used pre-workouts in the past but because of the caffeine I can?t enjoy my coffee or sometime so after it?s out my system I start to feel kind of down some days. Definitely want to try something without a stimulant. Would like to try pineapple mango.

    1. Muscle Gainz!! I?ve recently changed my mindset on my health journey and my goal is to gain all the muscle and kick fat to the curb! Can?t wait to try this Pre and everything in the new Performance line ???

    1. I struggle doing both the weights and accelerator, mostly because I?m too tired for both. So hopefully this will be the answer.

  21. I am finishing up phase 1 week 12! I?m so excited about starting the next phase. Preworkout is such a great way to get that extra push. I?m already lifting heavier than I ever have.

    1. I?ve been working out consistently for about a year and a half and I?m wanting a good pre-workout that will help with an extra kick to push myself through tougher workouts. I have a very low tolerance to caffeine so I can?t take supplements that do have caffeine and unfortunately that?s in about almost all pre-workouts out there. I?m so excited to try this one and continue to push myself to new limits and heavier weights!

  22. Thanks for your blog…
    I am on week 1 using your Tranfirmation App…I am doing the body sculpting program. I have two kids I get off to school in the morning, eat my breakfast while packing lunches and making them breskfast…fly to the gym for 30 – 45 minute workout and home just in time to log in to my computer (I work full time remote from my home). Would be interested in trying the extra Boost because my Accelerators all week is my training to run a half marathon…and extra push is welcomed!

  23. Now that I’ve lost 30 pounds, I am starting to focus my workouts on endurance and strength, building my muscles. I want Heidi Powell arms! ? Can’t wait to do the booty workout!!

  24. I would love to be able to keep up my strength during my workouts! I?ve been wanting to find something that doesn?t make me jittery!

  25. I love that you guys created this! I don?t want the jitters like most workout products offer. I would love to work on my arms and make gains there.

  26. Looking forward to trying out the pre-workout. Been trying to get myself to exercise on a regular basis… The mind is a battlefield!
    Thank you for all you do!

  27. I need this in my life! I?m trying to get rid of some of this left over belly fat from having baby AND work on this booty- I would love to try this for my preworkouts! Pick me Heidi! ??

  28. I?ve not tried a pre workout since I workout at night when my kids go to bed!!! I am working on getting my body back after kids! Want to be strong and confident for them!! I would love to try this stimulant free workout!!!!!

  29. Thank you so much for this post Heidi! I’d be looking to gain great workouts without the caffeine with this preworkout. I usually workout in the evening and feel like I’m still racing afterwards when I should be going to bed.

  30. I?m looking to tone and tighten it all, but I want to round and build my glutes. I love your workouts, and incorporate them into my workouts as well as the classes I teach.

  31. I?ve taken a gym break and need to get back into it. I work out in late afternoon/evening so a non stim preworkout is ideal for someone like me.

  32. I would just like to have some extra energy to work out? Sometimes it?s such a struggle having to take care of my elderly mom, work full-time, and take care of five kids. A little extra energy would go along way? I want to do this for myself because there is not a lot of time for that so I have to maximize what time I do get and this would be awesome to help me

  33. I would love to try this new pre workout that?s caffeine free! I workout at night, and the one I use currently keeps me awake for longer than I would like. So this would be a dream! I would also LOVE to transform my legs to be more lean and my booty to be lifted and looking irresistible!!?

  34. I have been dragging for the past couple of weeks through my workouts. I am really sensitive to caffeine and try to avoid it as much as possible. I am just looking to gain some energy at workout time so i can kill each workout and earn the body i want!

    1. I just had a baby 4 months ago and I really want to get back to where I was before. Don’t get me wrong, I love being a mommy more than anything. I competed in a fitness competition in May of 2018 and I felt so strong and amazing and I just want that feeling back. I want all my gains back and most importantly..I want my confidence back. ???

  35. I?m most excited for is just being able to get through any workouts or the day I have hypothyroidism some days are just hard but I push through it I?m really excited that you have come with a protein isolate powder too I?m going to give some to my hubby since his stroke he has no stamina at all he really needs to lose weight for his health I really never knew exactly what pre or bcaas to get that?s for making it easy hopefully soon I can order but meds come before anything else I get thanks for everything you all do for us ??

  36. I?d love to try preworkout to not only help my motivation to work out after work and seeing patients all day.. but also to help with leg & booty gains! ?

  37. I just want all the gains! Mainly the endurance to do more upper body workouts to get my arms more slim and toned!

  38. I am hoping that the pre workout will give me the energy I need to power through my workouts to build endurance and gain more muscle.

  39. I?ve been working really hard to get my booty in shape and see some gains but I get so burnt out on leg day, which I do twice a week! Been in search of a preworkout that will help and isn?t too potent.

  40. I have always been afraid to try pre-workout because I workout after work and I don?t want it to interrupt my sleep. That you for clarifying. And thank you for the booty workout. Will definitely give it a try.

  41. I love that it?s caffeine free! Thanks for all the wonderful info, I?ve had so many questions regarding preworkout products! I?m hoping to add intensity to my workouts. Some days it?s hard to get motivated since I workout at home. I have a big family like yours so, many days I want to just crash!

  42. I don?t have a sensitivity to caffeine but sometimes you just a pump pre-workout without caffeine. This is perfect. Hoping to gain more strength with this.

  43. Yaaaaaassssss this article is EVERYTHING! I?ve always been so sensitive to preworkouts that I don?t take then even though I know it can give me the boost I need! Just had my precious little girl 9 months ago and I?m ready to get back to being me.

  44. My goals this year is to get back on stage for a bikini competition, open my own fitness biz and live the life I?ve always dreamed of!! So grateful for you and Chris?the most motivating team around!!

  45. I?m so excited for this! I workout at 5pm after working all day and being a mom. I?ve always stayed away from preworkout since I workout so late. I?m hoping this product will take my HIIT workouts to the next level!!!

    1. Anytime I’ve had a preworkout I feel like I can go for a long time but the downside is it makes me extremely itchy. I would love to try a non stim option. I had a baby 5 months ago and need that extra go. I would say one specific body part but I just want my body back period!

  46. I want to try this to help me give everything I have to my workouts. I often find myself hit a wall at the end of the workout. I want to be able to push through the fatigue to get the most out of each rep.

  47. I have never stuck to a Preworkout regimen. They always seem to make me jittery and spazzy. I can?t wait to try yours. You and Chris really seem to have your heart and soul in your products which people trust and appreciate. Hope I can win some of this stuff to try!!

  48. At this point I’m trying to figure out how to use the supplements that are good for me, never did pre or post workout before. I know once back in the gym after surgery my body definitely will need help.

  49. I am so tired all the time that this would help get me going with a workout. I?ve heard great things about it and would love to try it. The flavors you have sounds amazing too!

    1. I need to work on my glute strength. I have tried many pre workouts would love to switch to one with no caffeine.

    1. Getting back in the saddle and getting healthy again after falling off the horse hard a year or so ago.

    2. I would love to try this stuff, especially as someone who is really sensitive to caffiene! The blue raspberry sounds delicious! I am hoping to continue making all over gains, but booty gains I have been working hard on lately!

  50. I would like to actually feel the boost that I hear about during a workout that comes from a preworkout. I am going n the gym at 4:30am each day, so every extra bit of motivation helps!!! Thanks Heidi!

  51. Being an all natural bodybuilder, I?ve been obsessed with your Transform supplements! The blue raspberry is amazing, and truly helps me get through my tough workouts. Working through off seasons muscle growth can be tiring and I legit need your preworkout during prep!!! Thank you for making something I feel good about putting in my body.

    1. Glutes for sure along with the rest of my body, gotta have balance ?

      I hurt my neck and upper shoulder two years ago in a car accident and it took me away from the weights. I am slowly getting my strength back but lost SO much muscle ?

  52. Hi!!! I would love to try the blue raspberry! I?ve recently switched up my workouts and have been incorporating a boot camp style class that is literally kicking my BOOTY! Would love a little push from your pre workout powder to become stronger in lifting heavier and going harder!

    1. Both flavors so delicious, I?m probably most excited about blue raspberry. This year I am looking for gains in my booty and legs!

    2. Looking to drop the last bit of baby weight and build up my leg strength/endurance again so I can truely enjoy a summer of playing outdoors with my toddlers. They currently run circles around me!

  53. ? Hello Heidi! I would LOVE to try the blue raspberry! My gains would be to get my booty back in shape, & help my fatigue since I don?t have a thyroid! Thank you so much beautiful lady! ?

  54. I would use the pre workout for my early morning cardio before the kids get up. I want to tighten and tone my legs and I could use the extra push from your pre-workout!! And I love that it doesn?t have caffeine!! I can drink my morning coffee!!

  55. I workout at 5 am so this would most definitely help!! Looking to add more muscle and strength to my back and legs!

  56. love that your pre workout is caffeine free!! hate that feeling you get from the others on the market. Need to make some serious booty gains after taking 3 months off lifting!

  57. Single mama here…after a long day of work and doing the mama thing, it?s really difficult to find the energy to get in that much needed workout. With your new pre-workout, I?m hoping to get the extra ?umph? I need to get me into the gym no matter what.

  58. I love the extra push from a pre workout. The focus and energy to get it done. I quit drinking them because I was so sensitive to them. I tried so many in the past. This sounds fabulous.

    1. I dont do caffeine, never have. So when I’ve tried other pre workout drinks, they would almost always make me feel jittery and it would take forever to go away. I’m hoping to try one that gives me the energy I need without feeling jittery.

  59. I have low iron levels, so I really need a boost to get going, but I also have a hard time sleeping (menopause?) so looking for something to get me thru my workout! Thanks so much for all your informative posts!

  60. We are going through IVF and I?m limiting caffeine. This is perfect to give me a bit of extra pump/energy for the gym during the process.

  61. I?m very sensitive to caffeine so I was thrilled this morning when I saw your post about the new pre-workout! I have to workout in the evening and would appreciate the supportive boost from this to help keep me going in the gym & increasing the frequency that I go to the gym at the end of my workday during the week.

  62. I legit need a booty pump – it?s looking pretty sad post weight loss – BUT – I would be happy with a good should pump and some new PRs!

  63. Have been looking for a non-stimulant pre-workout for the days I am doing a late workout and would like to still get to bed and be able to sleep more than 3-4hours. Hoping to increase speed and push through my workouts with a little more intensity.

  64. I?ve been working out with my sister to tone and burn. I need an extra boost to help push me that extra bit to lift heavier to get me to lift that extra couple pounds during my workout. Leg/ booty days are always the hardest and looking forward to having this to help!

  65. I would like to gain this prequel with cardio giving me more energy! Also strength mainly arms and abs as of right now

  66. I’m trying to lose pregnancy weight. This non stim preworkout would be so great as I am still nursing and can’t take regular. My husband has been deployed so any extra help is great!

    1. Good Morning Heidi
      I would use this to enhance my cardio first thing in the morning. Maybe stop the coffee first thing and try this.

      Thanks again ?

  67. I would love to try it for more explosiveness in my HIIT workouts, and more power in my strength workouts. Goal for 2020 is to get stronger and faster!!

  68. I’ve been feeling weak and unmotivated in my workouts. I’m hoping this product can get and keep me pumped…maybe even help me put in an extra one weekly!

  69. I would love to win this pre workout formula! I don?t use one because it?s usually loaded with caffeine. I workout everyday and currently my hammies are killing me. Hopefully adding this will solve my problem as well as increase my level of performance.

    1. I would love to try this preworkout, I think it’s great that there is an option without caffeine (cause like you I looove my coffee?) I hope it can help me push that extra in the gym and maybe break some PR’s? Wouldn’t mind having arms like you Heidi?

  70. Aha! I do believe that a pre workout drink may be pretty beneficial to me! I love that it has electrolytes because I sweat like crazy and I think it’s part of why it get so fatigued! I would love to be able to lift weights for a longer period of time!

    1. I would love to try the blue raspberry non stim pretty workout! I too love my coffee and an occasional boat so I don’t really need more caffeine ๐Ÿ˜‰ At 47 I need all the help I can get to burn the fat and build muscle that will help me to not feel like a truck hit me later in the evening! ๐Ÿ˜€

  71. I would love to have more energy in my early morning wrkouts and increase my weights. Just turned 44 and I?m determined to be toned and have more definition!!

  72. I would love to win the prework out product or any product for that matter. I would love to be able to do a longer workout without getting tired fast or loosing energy. I am a mother of 5 with a toddler and infant and just getting back into the gym more over the last few months, but would like to see more effects from my workouts. I have a ways to go, but would love all the help I can get. I havent joined the program yet, but would love to. ?Ready to be healthy!

    1. I would love to try it. I used pre workouts before and it did make me jittery and couldn’t sleep at night. I have to workout after a long day at work on my feet and my energy lacks. I train hard but feel I could push harder if I had an extra pep!

  73. I?m hoping this will help with muscle soreness, I love the preworkout for the energy it gives but not the side effects with caffeine (ie going to bed late post workout or the tingly feeling). Hoping to try your new line!

    1. Glad you were able to see my video doing deadlifts. I’m working towards 45 pound plates. So my goal is to lift heavier and and gain more muscle and of course lose more fat. This pre workout sounds very interesting. Thanks for all your support and love that you give to all of us.

  74. I’m going to be in the best shape of my life by birthday in May and i need every edge I can get. I posted my best shape pic on my comment on facebook.this time all the abs will be popping. I’m getting a real photoshoot done this time. I’m a single full-time dad kicking ass every day trying to make the most of each day. “Keeping that promise to myself” as you and Chris say!!

  75. My goals are to take ahold of my 30?s and be healthier than my 20?s, not only for myself but for my family too! I have had the boost and now the pineapple mango pre workout and it?s just the kick I need to have energy for my workouts and my day!!

    1. I am all about booty gains, I have been working hard to round that puppy BUT at the end of the day my main goal is to feel 100% confident in my body. After 3 babies, it’s been a struggle to feel happy and beautiful in my skin. Luckily I have an amazing support system and kick a** influencers/fitness professionals, such as yourself and Chris to keep me going.

  76. I?m working on building muscle & toning. I?ve only tried a few pre workouts and didn?t like how they made me feel. I?d love to try this one since it?s non stem.

  77. This year I am looking to Tone up and start looking like Chris lol (could happen in a couple years as long as I stick to it) but you guys have inspired thousands of people and it?s awesome what you do to help people get in shape .

  78. I need energy!!!! So that I can push myself a bit harder each day. I’ve got 95 miles and less than 6 weeks to get them done. Help a girl out ๐Ÿ˜‰

  79. I?d love to try this so I can get a little more from my workouts. I lost 50 lbs last year with low carb, workouts and intermittent fasting, but have hit a plateau it seems. This could be just the boost I need!

  80. I want to try the pre workout, my goal is to get a better work out because I am a little sluggish in the morning and I think this might just give me the kick I need!

  81. I am hoping it will help me push my self extra weight. I been trying to lose that extra few pounds and get muscle. Thank you so much for everything you guys do for use to get health and look good.

    1. I need that extra push when I get home from work get my workout in after 9 hrs of work .

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