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Even if you aren’t Irish… chances are someone is trying to get you to head out to a St. Patrick’s Day party.

After all, it is the fourth most popular drinking holiday here in the U.S.

There will be endless green beer on tap, shots of Irish whiskey, and sugary green drinks galore… creating the perfect storm… for the worst post St. Patrick’s aftermath ever!

If you wake up feeling beat down, dehydrated, and still worn out, the last thing you will feel like doing is hitting the gym.


We have THREE workout options for you to choose from.

You will get those in a second…We have to convince you to get out of bed first!!

Let’s talk about what a big night can do to your body and how exercise can help!

Several things can occur….

  • Dehydration: Your body will try to “keep up” by increasing urine production. This is also why you end up feeling beat down and dried out — you are super dehydrated.
  • Upset Stomach: Your stomach is a wreck, and you feel nauseous mainly because you have irritated your stomach lining.
  • Body Aches/Food Cravings: Your blood sugar also may have hit rock-bottom, which would explain why you feel so beat up or have cravings for greasy foods.

Here is where you find yourself SWEARING that you will never go out again!!


Before you even consider working up a sweat with one of the workouts we are giving you… you have to work through some of the damage done.

You may not feel like eating … but your body is begging you for nutrients.

Your biggest defense might be some BCAAS and Electrolytes, but this combo should actually be consumed BEFORE a big night!

What we are about to share could actually fight or block the Post St. Patrick’s Aftermath!

Before you go out .. before you pass out .. and as soon as you wake up after a big night out .. pound some BCAAS and electrolytes!

As mentioned, you may wake up feeling dehydrated.

Try adding a scoop of Sculpt Nation BCAAS to a zero or low-calorie electrolyte based drink. The electrolytes and vitamins combined with the essential amino acids and mineral complex found in Sculpt Nation BCAAS may help keep you from feeling … as crappy.

Our next tip …We want you to drink ANOTHER GREEN DRINK!!

This GREEN DRINK is not what you are thinking!

After a big night out, your body craves nutrients. If you can’t fathom eating a meal .. at least try to down a serving of our Sculpt Nation GREENS. 

This green beverage should be a daily staple anyway! If it’s not, now would be a good time to get started! Plus, you’ll actually look forward to drinking it since you can choose from 3 flavors strawberry, peach or original GREENS flavor!

Sculpt Nation GREENS is packed with botanicals, phytonutrients antioxidants, and adaptogenic agents like Collagen, Turmeric Root, and Rhodiola Root.

These superfoods will help you cleanse and support detoxification processes by giving your body the power of numerous fruits and veggies .. which is what your body always needs .. but especially after a big night out.

If you are really struggling, you may even want to double or triple your daily dose of GREENS.

Celebrate St. Patrick’s Day with 30% off All Sculpt Nation supplements including GREENS when you use coupon code: SHAMROCK30 at checkout! Click here to shop.  

After you have done some damage control (and only if you feel hydrated enough) .. you can try to get moving.

How will a workout help get back in the game?

In addition to just getting you out of bed and stimulating blood flow…. The night out may have slowed the release of endorphins, the feel-good hormones that can help regulate your mood. Moving your body and getting some exercise, even when you don’t necessarily feel like it, can help stimulate the release of endorphins, resulting in a better mood and a better state of mind.

You should use caution exercising following a big night out. If you went way overboard, it is probably best to just call it a rest day!

But if you feel up for it, while exercise won’t help you fully bounce back, it can counteract some of the effects, and help you feel human again ..getting you back to your scheduled lifts .. faster!

**pick one based on how bad the aftermath is**

MAJOR BEATDOWN – Yoga & Stretching.
Yoga may be your best bet because it’s gentle but still gets your body moving.
Crawl out of bed (or just stay there) and do a short 10-minute full-body stretch or yoga sequence. Something is better than nothing! Keep it nice and slow, and you may want to avoid inversions, which is anything where your head goes below your heart.

MODERATE BEATDOWN – Low Impact Cardio.
You may not feel like pounding the pavement or jumping up and down, but a nice slow walk, swim, or cycle, will help get your blood flowing and give you a nice endorphin release. Just jump on a treadmill, bike, cybex, elliptical .. or even better get some fresh air and go on a walk outside … for at least 20 min!

LIGHT BEATDOWN – Light Full Body Circuit.
If you are feeling up for more than just some low to moderate movement, try a short, really basic full-body circuit workout. One exercise per body part, just a couple sets of each in a moderate rep range, using lighter weight, bands, or even just body-weight.

An example may be:

  • Leg Extensions or Air Squats
  • Hamstring Curls or Walking Lunges
  • Calf Raises
  • Bicep Curls
  • Bench Dips
  • DB Chest Press
  • Lat Pull Downs
  • Sit-Ups
  • Rest and REPEAT for another round or two!

We have tons of short workouts like this on our YouTube Channel that don’t require the gym at all .. so you can stay at home and sweat it out.

Save this article and use each “phase” over the days to come!

Whether you plan to sweat it out post-party, take it easy, or wait and see what the dreaded day after holds … your body may be wiped out for more than one day! You may want to start with the Light Workout and work your way up!

We hope this blog and these workouts give you an idea of how you can still stay on track… even after a night of bad decisions!!

Don’t forget our sister company Sculpt Nation is having a special St. Patrick’s Day sale on ALL supplements!  Click here to SAVE 30% and get FREE SHIPPING on all supplements $75+ with code🍀Shamrock30 🍀