8 things to do before and after workout

before:
1. get enough sleep - tido banyak2
2. minum air banyak2
3. small snack - makan pisang ke
4. wear red - wahhh kena cuba nih eh
5. dynamic warm-up - mesti ada warm-up walaupun nak workout nya 10 menet ajo

after:
1. stretch it out
2. refuel
3. take a cool shower - lega wehhhh masa nihhhh