I pray this brings you encouragement. Although this blog is for training, nutrition, and the 10 areas of performance, I had something else is mind. It’s a ‘I think I should just share what’s on my heart and shoot from the hip’ kind of post.
The one that isn’t well thought out nor organized. No overarching purpose to teach you, but simply for me to write and pray that it still helps you in some way.
PRAYER TO START THE DAY
“Well, Lord, I don’t know what I should offer today if anyone may read this,” I prayed in my conversation with God.
He led me to read a devotional, Jesus Calling, however, the devotion for the day still didn’t seem like the thing I needed to share.
So I went back to God and asked, “Lord, what do people need to hear today?” Knowing most people don’t care about what we ‘need’ to hear, but only what we ‘want’ to hear. I’m sure you didn’t ‘want’ to hear that either. None of us do.
CONNECTING WITH EMOTIONS
Instead of using the devotion for this post, He showed me the cartoon, Inside Out. Have you seen it? It’s about an 11 year old little girl that had to move to San Fransisco for a completely new life and crazy uncertainties. It shows each of her emotions trying to work through the major transition, where Joy and Sadness are no longer part of her.
Fear, Disgust, and Anger are trying to pretend to be Joy for the little girl, but it’s just getting worse.
A transition like where most of us are: in the middle of the pandemic and crazy uncertainties, mandates, depression, and loneliness. I know you feel it, or have felt it. I certainly pray you aren’t feeding it.
A time where joy has been forgotten, in both the movie and in our lives. We feel the fear, disgust, and anger, and some feed it.
DON’T ALLOW FEAR, DISGUST, AND ANGER TO LEAD YOU OR FEED YOU
There is a place for fear, disgust, and anger, but you aren’t supposed to be guided by them. Just like every emotion is important, but they should never dictate your life. They point to something deeper.
What is dictating your life? What emotions? What gods?
Seriously quiet your heart and ask. Pray. Let God show you just as he just told me to share this movie in hopes to speak to the one that needed it.
Being filled and led by fear, disgust, and anger is toxic to your health mentally, emotionally, and physically. Learn how I deal with it here.
Towards the end of the movie, the 11 year old Riley completely lost her personality. Everything went blank. She had no emotions by the time she got on a bus to run away. She stared off in the distance, at this point, just numb. Her emotions were on lock down. At least they were until Joy and Sadness found their way back.
ARE YOU IN LOCK DOWN?
Don’t let your emotions lead you, nor shut down from them. You need your joy.
Yes, things really suck right now. But don’t let your joy get shut down or locked down. You do have control over that. Even when things suck, you do. I pray you believe that and have hope.
INVITE JOY BACK INTO YOUR LIFE
Even when things suck, invite joy.
Over and over again invite it, look for it, create it, collect it, be it, and share it. The world needs it. You need it. Your family needs it.
Time out. Now I need to chuckle. A chuckle while saying, “Jesus, your timing is always perfect.”
I say that because at this very moment I type this, God showed me that maybe I can use todays devotion from Jesus Calling. I didn’t plan on it as I began writing, but I trusted Jesus while typing this out to encourage someone to not let fear, anger, and disgust guide them. And for others, to not be emotionally or physically on lock down.
As you invite joy over and over again, looking for it, creating it, and collecting it; here’s what todays devotion read:
As you go through this day, look for tiny treasures strategically placed along the way. I lovingly go before you and plant little pleasures to brighten your day. Look carefully for them, and pluck them one by one. When you reach the end of your day, you will hav gathered a lovely bouquet. Offer it up to Me with a grateful heart. Receive My Peace as you lie down to sleep, with thankful thoughts playing a lullaby in your mind. – Jesus Calling
GOD’S PERFECT TIMING
Even when things suck, God still has perfect timing. Though this time of uncertainty, still be certain of his timing. Still be certain of not giving up. Still be certain you have the power to invite joy and share it. Still be certain to keep fighting for, believing in, and becoming what you could be. Living in fear, disgust, and anger shouldn’t be that.
Just as I had absolutely no intention to use a devotional today, by the time I got to some sort of conclusion, the Holy Spirit was there to surprise me. That devotional ended up being exactly what I didn’t know I needed, in His perfect timing. He keeps me on my toes. I just have to be willing to look for those moments. Glad you could be part of one today. But trust in His perfect timing.
You were created with emotions, but don’t let them guide you. Let your faith do that.
FEED JOY AND HOPE
If you were encouraged in any way, please share below. If not, please don’t comment. Choose to not feed into fear, anger, and disgust, and instead joy and hope.
Did you know that adventures, hobbies, spirituality, and self-care are also components of your overall success and performance? I mean, think about it.
If all you do is hyper focused on just one thing like obsessed about your work, obsessed about your fitness, obsessed about your kids, etc. Those one things are called idols. Idols are destructive to the whole picture, so if you want to perform higher in life, you just can’t if you are hyper focused on just one thing.
You need to experience and schedule adventures in for yourself! It helps to deflate that balloon of stress of yours so you can still enjoy life and live it to it’s fullest.
YOU NEED ADVENTURE
You need adventure. It’s important to your joy and performance. If you say you are too busy for that, then my dear something needs to change.
I forced my husband out of the house this past weekend to go get lost in the woods. To go explore nature somewhere and unplug from technology. He’s a completely different person when relaxing by a fire, hiking in the woods, in nature basically anywhere, in the mountains, or on the beach.
But I have to force myself to do the same.
I just tried mountain biking for my very first time and had a blast! Adventure was exactly what I needed.
ADVENTURE HELPS YOUR PERFORMANCE
On this blog, I write about and help people with training, nutrition, and performance. When it comes to performance, that breaks down into 10 areas that I talk about in this post.
The highest performers around the world aren’t just Olympians and billionaires. I mean, they can be, but that’s not what makes someone a high performer. Anyone can become one by practicing a few important habits. And it goes beyond working obsessed hours to be rich, or training 5-6 days a week and obsessed about your macros to get there.
Yes, it does involve balance.
“Well, Bailey, balance is for the weak,” the extremists may say.
No, balance is for the wise and the strong.
And anyone can learn it. Read more on how to do so in this post.
10 AREAS OF PERFORMANCE
In those ten areas, adventures is ONE of them. Your health is ONE of them. Career is ONE of them. Spirituality is ONE of them.
It’s done while maintaining, building, and deepening your well-being and relationships, not just your accomplishments. What good is an accomplishment if you got a divorce in order to achieve it?
Maintain, build, and deepen your well-being and relationships at the same time. You don’t let them fade in order to improve your accomplishments.
Speaking of relationships. I love that my friend Sandy invited me out and taught me how. She showed me weight distribution on the bike when ascending and descending hills and features, when to stand and move bike left and right, how to brake, and how to not die when trying new things.
It was just downright good for my soul to experience this adventure and be in nature with such great company.
ADVENTURES ARE GOOD FOR THE SOUL
Do more things that are good for your soul. Get out in nature. Go on adventures. Pick up a new hobby. Allow yourself to rest. Deepen relationships. These are all things that nourish our soul, renews our mind, and recharges our body. You perform better when you do.
You need a good adventure.
It’s part of what helps you be a better person, thing clearly, enjoy life more, and deflate that balloon of yours that’s about to pop.
GO GET LOST
So, go do what I just made my husband do.
Go get lost.
He slept so hard that night and had so much peace to unplug like that.
I know people are afraid to travel or restricted to travel, but find something you can do that you feel safe about. Here are some ideas in this post here.
Whether you drive two hours north to a light house and listen to waves, go wine tasting, build a fire, wander in the woods, just go.
Make it part of your recovery. God told you to rest for a reason. Go do it, and do it regularly.
WHAT ADVENTURES DO YOU ENJOY?
I want to hear what kind of adventures you like or want to do! Tell me in the comments below!
Join me for upcoming retreats and events. I’ll let you know dates and locations in upcoming newsletter below, along with tips on training, nutrition, and performance. Retreats are part of your performance. They help you slow down, be present, get lost, and be found. So sign up below and don’t miss a post.
It’s frustrating to know what the right thing to do with all the nutrition information in the world at our fingertips. Agenda’s and belief systems fight to gain your trust, whether it’s for politics or for your health. Those with the largest following, biggest stage, and loudest megaphone will be there to pull you one way to the next.
I’m not any of those. Honestly, the loud ones annoy me the most! They are quick to want to be understood, but don’t seek to understand what people truly want and need.
I’m in a professional certified nutrition group lead by one of the world’s most influential physicians in health and fitness. Even the professionals in there argue to prove their points that are all over the spectrum, so I understand the chaos and confusion!
BEGINNING OF NUTRITION
The truth is, nutrition is just in the beginning. You’ll have registered dietitians and physicians sharing their evidence, but it is still developing and still evolving. Eggs were bad for you. Now they are good. Fat is bad for you. Now it’s good. It’s good to be balanced. But not that balanced. You need meat, but not that much meat. Meat is bad, it kills the planet. Keto was the only way she lost over 100 pounds and kept it off. Keto is so bad for you!
See? It’s confusing and conflicting.
You will find evidence and research to support anything you want to do, but what matters is what is working for you, and working with a doctor who has a deeper understanding of your health.
It’s just the beginning. Things are changing and expect new research.
1. NUTRITION: INCREASE PROTEIN FOR FAT LOSS
If there is one thing that is consistent across the board, whether you decide to be vegan, vegetarian, paleo, or carnivore, is having high protein. The only time higher protein is not necessary for fat loss, is with the keto diet. However, keto can be lower protein, mostly fat, and hardly any carbs at all. It depends on what fits your lifestyle, your health, and with guidance of your doctor.
Research shows sedentary people need .3 grams of protein per pound of body weight while athletes can use .8 up to 1 or more per pound of bodyweight. Have you ever logged into myfitnesspal.com to see how much food that is?
Try having 3-4 meals centered around a protein. After that, you add in your vegetables, only a thumb size of fat, and a cupped handful of carbs. If hungry, add more protein or vegetables. Still hungry, add another thumb size of fat.
A great testimony of this is Chad. He came to me asking about losing weight but couldn’t get into the gym just yet. This one simple habit change of centering meals around protein was enough to lose 8 pounds in just one week. He didn’t even work out yet.
PROTEIN EXAMPLES: Lean meat, fish, ground chicken/turkey/beef, eggs, protein shakes, nitrate free deli meat, grass fed beef, greek yogurt
2. NUTRITION: ADD YOUR VEGETABLES
After choosing your protein, whether it’s meat, plant based protein, or protein shake, fill up on a rainbow of vegetables. If you are like me and don’t have time for that, then have vegetables already prepared in the fridge to grab, or use frozen vegetables. The fiber is great plus helps you feel full.
Roast, steam, sauté, grill, raw, or microwave.
3. NUTRITION: CHOOSE YOUR CARB
Where most people get caught up is the carbs. They are not bad for you, but you still need to be mindful of them. Most of us grew up having a plate full of spaghetti, lasagna, breads, pastas, sandwiches, pastries, etc. They are all delicious and yummy, but it needs to be a smaller portion. Dr. John Berardi of Precision Nutrition recommends women have one cupped handful of carbs with each meal, and men can double it.
You’ll have 3-4 meals of your protein, vegetable, carb, and fat, you can tweak according to your goals.
For me, I simply don’t respond well to carbs at all, so I only have two portions of carbs per day. I’ll have one about an hour before I workout, and another about 45 to 60 minutes after I workout. If I want to put on more muscle, I’ll even DRINK carbs while I’m lifting weights.
Don’t think of your carb as the center of your meal, but think of it more like a side dish. You still get carbs, it’s just not your focus, protein and vegetables are.
P.S. I also count fruit as a carb.
CARB EXAMPLES: whole grains and pastas, rice, sprouted bread, fruit, old fashioned oatmeal
4. NUTRITION: CHOOSE YOUR FAT
God created animals with fat. Fat actually helps us digest protein better. They are supposed to go together! So when you have your meal centered around your protein, have a thumb size of fat to help the digestion.
You have a thumb to measure your fat with each meal, a built in measuring tool! Now, if I eat a fattier meat like a roast, then I might not have as much fat as I would with a leaner meat or a protein shake.
By the way, what is so addicting about pistachios? Every time I want to just grab a small handful of them, I end up bringing out the entire container. Just one more. One more. Ok, this one is really the last one. Aw what the heck, I’ll take a few more…
FAT EXAMPLES: Good fats are extra virgin olive oil, coconut oil, grapeseed oil, avocado oil, nut butters, nuts, ghee, MCT oil, fish oil, and grass-fed butter.
5. INFLAMMATION FROM FOODS
FOOD ALLERGIES: Research shows one in three people have some sort of food allergy or intolerance, which can increase inflammation in your body. Things seem to work slow, your mind can be foggy, low energy, bloating, constipation, diarrhea, and sometimes even causing joint pain.
I got blood tested to find out why I’ve been so tired and lethargic, and found out I’m intolerant to my protein sources and can’t touch gluten. Within 24 hours I felt amazing simply by not eating the foods I didn’t realize were inflaming my body. It was like taking the wrench out of the gears.
But it’s good to go through testing to discover what you may be sensitive or intolerant to. I do blood tests with my doctor regularly, and interesting enough, the Eat Right for Your Blood Type Diet was strangely accurate to my blood work. I can’t say that all the blood types are accurate for everyone because I only looked at mine, but I was shocked to see both results were the same.
CANDIDA EPIDEMIC: In a nutshell, sugar is in everything and another reason I try to eat Whole30-ish. Sugar feeds yeast in your body that is believed to be a root cause of many health issues according to Ann Boroch, CNC, who wrote the Candida Cure.
Sugar also feeds free radicals that promote premature aging according to Dr. Perricone in The Wrinkle Cure. It’s hard to feel your best when you are full of inflammation.
Eliminate what inflames you, and instead fuel your mind and body.
NUTRITION BASICS CONCLUSION
Nutrition is still new and evolving, and that’s exciting! But what we do know now is having higher protein is the first step. As Dr. John Berardi shared, to have a protein the size of your palm, vegetables the size of two fists, a cupped handful of carbs, and one thumb size of a fat for each meal (guys can double), for 2-3 meals. That simple change of centering your meals around protein can be a game changer, whether you are vegan or carnivore.
Keep that up and you’ll eventually hit a plateau, but that’s a good thing. Plateau’s are meant to be hit and that’s when you get to the next level. And then the next level after that.
Even the most elite athletes hit plateaus and need adjustments and tweaking, so don’t be discouraged. Each day is an opportunity to be 1% better than you were yesterday, and to give yourself grace when you weren’t.
See more nutrition posts here.
THE NEXT LEVEL OF NUTRITION
Ready for that next level and weekly wellness tips? Then sign up for my newsletter and I’ll send it your way!
If you are wanting to add more definition and rounded shoulder’s, here’s a great shoulder workout for you.
When I needed to build more rounded shoulder caps for shows, I turned my three days of training into four. It was great how much time I saved, yet got awesome results. If you have been lifting for a while, enjoy the workout below. However, if you aren’t used to lifting like this, be sure to follow the important information so you ease into it, use perfect form, and reevaluate along the way to protect your shoulder joints.
EASE INTO DIFFICULTY
Ease into it. If it’s been a while, don’t even try to ‘feel the burn’ while lifting on your first day. You want to come back and make lifting part of your lifestyle right? So ease into it and maybe do 4 exercises to get started and keep the weight much lighter than what you think you should do. When I start lifting again after a long time off, I look at the weight that I think I can do for the workout, and then lift maaaaybe 60% of that. I don’t even try to break a sweat doing it because I want to reevaluate over the next couple days if I should do more or not.
EVALUATE YOUR SHOULDER WORKOUT
Evaluate how you feel the next 2-3 days after. If you are fine, then you know you can do more of the exercises. If you are hurting, you did too much when just starting. Seriously, don’t overdo your shoulders. They are complicated joints and easy to injure if you don’t ease into this and use good form.
USE THESE SHOULDER VIDEOS
Use the videos in that shoulder blog post. Form is most important. As you nail the form, you can increase intensity and difficulty.
WHEN TO TRAIN SHOULDERS
Typically how the program works, is one day for each large muscle group:
- chest, shoulders, and triceps
- back and biceps
- legs and glutes
This method is a total of just 3 hours of training per week (it can take longer if taking too much rest between sets).
As you see above, the shoulders and triceps are included at the end of chest day. However, if wanting to add more shoulder strength and development, you can use the shoulder workout below for a 4th training day.
BURN FAT FASTER WITH LARGER MUSCLE GROUPS
When you focus on those larger muscle groups, you burn fat faster plus get stronger. Shoulders usually have 2-3 at the most exercises right after training chest. However, as I mentioned in the shoulder blog post, is that you can have a 4th training day if you want to focus more on your shoulders.
This way, you are gaining strength throughout your entire body, not just trying to target train certain areas. The shoulder workout below is a 4th day training day to focus on my lagging body part.
ADVANCED SHOULDER WORKOUT
The shoulder workout below is super advanced to do them all. If you have been training for a while, enjoy the workout as is. If not, I would choose only 4 of the exercises below. Keep it lighter and don’t try to feel the burn until you can go back to reevaluate how you are feeling. Stay safe and protect your shoulders.
HOW TO GET THE MOST OUT OF YOUR WORKOUTS
- Focus on the large muscle groups as described above.
- For more developed, rounded, and stronger shoulders, use the shoulder workout below for a 4th training day.
- Increase cardio or HIIT after you get used to training 3-4 days a week first.
- How lean you get depends on your nutrition.
- For maximum results for energy, fat loss, pre-workouts, or gaining muscle, use supplements. Also always make sure all is ok with your doctor and health care professionals.
THE SHOULDER WORKOUT
MACHINE SHOULDER PRESS: Warm Up 2 sets: Do 15 half reps of the top half of the movement, then 15 half reps of the bottom half, and then 15 full reps (45 is one warm up set).
- After warm up, go a little heavier where you are challenged but not injuring your shoulder joints. Do heavier for 10, then lighten the weight without a rest and do 10 more as a drop set. After 20 reps, then rest 60-90 second. Do 4 rounds.
SMITH MACHINE SHOULDER PRESS: Drag a bench to sit under the smith machine bar. Here’s a video how to do it. Press overhead for 15, then walk over to cable rope for 20 face pulls. Rest 60-90 seconds. Do 4 rounds.
DUMBBELL LATERAL RAISES: With slightly bent elbows, go heavier than what you normally do with straight armed dumbbell lateral raises. Do heavier bent elbows for 10, then without rest grab lighter dumbbells for strict form and straight elbows for 10 more. Rest 60-90 seconds. Do 4 rounds.
- Strict Form Lateral Raises: Straight arms, but just a slight bend in the elbow.
REVERSE PEC DECK FLIES: Sit facing the pec dec machine. This is great for your rear deltoids. Do 20 and then grab dumbbells for front raises for the front of your shoulders. With the front raises, bring the dumbbell to right above eye level and lower slowly for 3 seconds. Do 20 of those, then rest 60-90. 4 rounds.
Everyone wants results and they want them fast. The quick fix many people feed into, are relying on diet fads and supplements, without looking at the whole picture.
Let’s look at the whole picture before wasting your money and causing yourself more frustration, to get the results you want using nutrition supplements.
WHAT NUTRITION SUPPLEMENTS DO
When pertaining to how to lose body fat, gaining overall transformation you can see and feel, gaining muscle, improving your physique, recovering better and faster, increasing energy, and performing your best; nutrition supplements enhance what you are already doing.
They are only one aspect of the whole picture.
Yes, they can help you with your goals and part of your health and fitness, but don’t just take all sorts of supplements without actually changing lifestyle and expect results.
When used correctly, they can help you:
- lose body fat
- get shredded
- increase energy
- increase cognitive function
- increase performance
- increase recovery
- gain muscle
- transform entire body
- gain strength
- see and feel changes
- increase confidence
- increase joint health
- increase overall wellness
NUTRITION SUPPLEMENTS WITH HEALTHY DIET AND EXERCISE
When you include nutrition supplements with a healthy diet and exercise regime, you’ll get the results you were wanting. Whether you want to pack on some muscle mass or lose body fat, lifestyle changes need to come with it. If not, it’s just a waste.
When I was an inexperienced teenager, I was so determined I would never allow myself to get fat, that I took fat burners and either deprived myself of food or did some ridiculous fad diet. I wasn’t even working out other than going for a jog every once in a while, or whatever sports I was playing at the time.
Extremely unhealthy, right?
But it’s where I started and we all start somewhere.
I was ranked one of the fastest hurdlers in the state of Ohio and had no idea what I was doing. If only I had the knowledge I have now, to apply to when I was in high school and college, to see the kind of performance and health that would have come out of that. I could have better and faster technique. I could have eaten to be stronger and faster, instead of running on an empty tank.
But I didn’t, and grew from it. I didn’t get to see my full potential as a sprinter and a hurdler. But my pain and regret can help you simply understand the basics and how to enhance it with supplements and seeing the whole picture, too.
PERFORM AND RECOVER BETTER WITH NUTRITION SUPPLEMENTS
Don’t run on an empty tank or chase fad diets. Don’t count on supplements alone to get you to where you want to be but they should be one aspect of you getting to your goals.
You can perform better, think clearly, recover better, feel stronger, train better, lose body fat, gain muscle, get healthier joints, and the lean physique you want.
It’s not just aesthetic purposes either. Yes, everyone wants to feel good and look good. But beyond that, it takes overall wellness, strength, and confidence as part of that.
NUTRITION SUPPLEMENTS WITH LIFESTYLE CHANGE
If you are like me and don’t want to live in the gym and obsess over it, you can get the maximum results in only three hours a week when focusing on the larger muscle groups.
EXERCISE: With only three hours a week, you get stronger, leaner, and more confident, without missing out on the more important things in life. I’ve used this method from coming back from an emergency c-section to being named in the top 20 physiques on bodybuilding.com.
So yes, you will get the best results from lifting weights. Not saying that you absolutely have to lift weights because there are many things you can do, but that’s where you will get the best results.
DON’T FORGET TO ENJOY IT: If you enjoy running, then run. If you enjoy Zumba, then move those hips. If you enjoy spin class, then do it! If you want to avoid the gym, here are ways to do home workouts instead. But just to let you know, lifting weights is where the magic is. Nothing can replace the feeling of loading and unloading plates and free weights.
FOOD AND FUEL: Combine lifting and doing activities you enjoy with improving nutrition, and nutrition supplements specific for your goal, then you will have one heck of a before and after picture.
Here’s mine when I wasn’t even counting macros or calories, but using my hand to portion out food below.
NUTRITION SUPPLEMENTS FOR YOUR PERSONAL GOALS
Which supplements to use will depend on your goal. I personally and professionally trust Granite Supplements. I religiously drink their Essential Aminos while I am training, use their Joint Care for healthier joints, and use more depending on my goals. (Discount code is below.)
Lately I’ve been adding their Vasoblast to the mix of favorite supplements and drink it 30 minutes before training. I love the feeling of a good pump and that’s exactly what it does. It’s a stimulant free pre-workout that opens up your vascular system to fuel your muscles. A key to transformation is fueling your body and muscle, not starving it. The Vasoblast opens up blood vessels to feed your muscles.
If you want to lose fat, then eat less calories than what you burn. If you want to stay the same, then eat the same. If you want to gain muscle or weight, then eat more than what you burn. Simple starting point.
NUTRITION SUPPLEMENTS FOR FAT LOSS
Calorie deficit, weight training, and weight management supplements are ideal. The easiest way to calculate a calorie deficit to lose body fat is opening a free account with myfitnesspal.com. I describe that more here.
- Essential Aminos while training large muscle groups
- 1-2 protein shakes per day as a snack with a thumb size of a fat with each shake (nut butter, nuts, extra virgin olive oil, MCT oil, fish oil)
- ThermoBurn Fat Burner.
- FUEL your body. Each meal focused around protein.
NUTRITION SUPPLEMENTS FOR MUSCLE GAIN
Eat more than what your burn, plus drinking carbs while you train. Remember how I said the VasoBlast opens up the blood vessels to feed and fuel the muscles while you are training? When those vessels are open, it’s prime time to FUEL your muscles with carbs.
- Intra-Carb plus Recovery while training large muscle groups
- Protein Shakes with thumb size of fat as snacks
- Pre-Workout so you can train harder and have explosive energy.
NUTRITION SUPPLEMENTS FOR PERFORMANCE
- Intra-Carb plus Recovery while training large muscle groups
- Protein Shakes with thumb size of fat as snacks
- Pre-Workout so you can train harder and have explosive energy.
- Joint Care Supplement to make sure you are taking care of those joints!
NUTRITION SUPPLEMENTS FOR OVERALL WELLNESS
I personally get regular blood work done with my Functional Medicine Doctor to look at deeper levels. I am a big believer in not only nutrition supplements for performance and recovery, but also for overall wellness. Therefore, I use a high quality fish oil, probiotics, multi-vitamin, and anything else my doctor recommends. I also use Muscle Synthesis because from severe pregnancies, I struggle to eat the amount of protein recommended to have a lean physique, which was also recommended and made by my doctor. I want to function optimally, and that’s why I work with physicians that understand this.
Know your food sensitivities which you can talk to your doctor, try elimination diets, or do what I did and just get blood work and work with a Functional Medicine Doctor. I miss the delicious whey and casein protein powders dearly, but due to food allergies and sensitivities, I can only have pea protein. I also can’t have any soy, hemp, or beans to get the protein. Right now I’m using Onnit Pea Protein. It’s thicker than the more delicious whey and casein proteins, but hey, sometimes you have to improvise.
GET A DISCOUNT ON NUTRITION SUPPLEMENTS
Save some money by getting a stack and using my discount code BaileyD10 with Granite Supplements. I do get a small commission for sharing the same products I use and believe in, but at no cost to you.
This is not to replace any medical advice, but to always consult your physician or health care professional.
When gyms closed, I cried a little. I loved being at the gym and didn’t have a single piece of home workout gear. I was miserable looking up Youtube videos and daydreamed to getting back into the gym again. God bless my husband who took 50 pound bags of sand and multiple rolls of duct tape to make 25 pound weights for me.
What can I say, he knows my love language!
I found ways to do squats, chest press, weighted lunges, weighted plies, and shoulder press with those suckers. However, I still wanted more toys and more options for home workout gear. I was still bored with workouts. I needed something fun and challenging.
I looked up some workouts on YouTube and gosh darn it. I was so freaking bored out of my mind jumping, kicking, and using bands in my living room.
If you are one of the few that have a complete set up of a home gym, I was a bit jealous of you. If you have the space in your home to get all the gear, do it. Equipment like that helps you get maximum results in minimal time. Definitely better than prancing around in your living room to YouTube workout videos (I know because I tried!).
If you don’t have the space or budget for a complete home gym that consists of squat rack, leg press, bench press, leg curl machine, leg extension machine, cable machine, or free weights to name a few, here are a few of my favorite things to get instead.
1. BEST HOME MULTI-FUNCTIONING HOME GYM
Over 100 exercises in just one piece. Costs less than buying a full gym, and takes up less space.
In case you don’t have the space or thousands of dollars to spare for your own home gym, you can get one piece of home workout gear that does it all like the Bowflex Revolution Home Gym. It’s pricier that the Bowflex Xtreme 2 SE Home Gym, but the awesome part is Bowflex offers financing and sometimes without interest if paid off within 18 months.
The Bowflex Revolution Home Gym is the Cadillac version and more expensive but offers over 100 possible exercises, while the less expensive Xtreme 2 SE Home Gym offers over 70. You can compare the two here.
2. MIRROR from Lululemon
You can do pretty much any workout with live and on-demand workouts from beginner to advanced athletes. From weight training, yoga, dance, cardio, boxing, and barre, you have limitless options to workout form home to get great results. An awesome feature of the MIRROR, is that you get a full year subscription included, and then pay $39/month for the subscription after your year is up, plus a 30 day risk free trial and have 6 accounts set up for family members too.
The MIRROR is beautiful home workout gear and blends right in with your home decor. It’s pretty fancy with all the bells and whistles. They even install it for you, too.
3. HOME WORKOUT GEAR: INDOOR BIKES FOR FULL BODY TRANSFORMATION
Even if you do have full gym access, the VeloCore or C6 Bike are great to add to the mix. These are amazing home workouts to do in minimal time.
The only cardio that doesn’t bore me out of my mind is spinning. I love live classes in person, but sometimes you just can’t get to the gym, which is the whole purpose of this post. Sometimes you only have a 20 minute break to sneak in a power session.
What I love most is the VeloCore Bike. It’s the bike that leans. No other bike does that unless you are out on the roads. With this feature, you are strengthening your arms and core as you ride.
You can choose between a 22 inch screen or a 16 inch screen where you can choose destinations all over the world to bike virtually, get personalized coaching, and trainer-led videos. If you prefer the Peloton app, you can still use their app with your VeloCore or C6 Bike.
It connects to everything that’s anything from Disney Plus, Hulu, Peloton, Amazon Prime Video, all with Bluetooth Speakers. (You do need to provide your own subscriptions, of course.)
SAVE MORE: The less expensive version is the Bowflex C6. It doesn’t have a built in screen like the VeloCore, but you can still plug in your phone or tablet right into it’s holder and stream your choice of subscription from Peloton, Zwift, Explore the World, and more apps. A pretty awesome option that costs much less.
4. VIRTUAL HOME WORKOUTS WITH COMMUNITY
Minimal Home Workout Gear
This one is for the ladies. It’s a sisterhood of women that workout from anywhere with minimal equipment around 20 minutes a day. You get a band for free and community support. The typical membership is $47/month unless you buy the year in full which brings it down to $23.50/month. Say goodbye to calorie counting and long workouts at The Ladies Edge.
5. TEMPO STUDIO
This is a lot like the MIRROR, except it is more than just a screen. It includes dumbbells, barbell, barbell collars, weighted plates, a heart rate monitor, a workout mat, and a foam roller. When lifting the weights, you can lift from 7.5 pounds to 100 pounds.
The best part of the Tempo Studio is that artificial intelligence uses motion sensors and infrared light to 3D map your body and to freaking correct your form while working out. Major wow factor.
Whether you are working out at the gym or at home, you just can’t get sloppy with form (this is the therapist and athlete in me speaking from experience).
When you are working out, you are supposed to get tired! That’s when form starts to slip, and injuries happen. If you don’t have a trainer there correcting you, having this infrared light mapping your body and reminding you to correct your form is a pretty great selling point.
Just like any other subscription, you buy the product and pay the monthly subscription for Tempo Studio but can get now and pay later with 0% APR and pay just $55 for 36 months.
FAVORITE HOME WORKOUT GEAR
While I will forever be a gym girl loving the feeling of loading and unloading plates, this year has taught me to be more creative, and found more workout gear that gives me an extra edge. All great options to add to your home workout solution.
But what matters most is what you enjoy most and will want to do. If you know you don’t like spinning or bikes, then maybe look at a Bowflex Home Gym or one of their awesome bikes. If you want more strength training, you can choose from the MIRROR or Tempo, with Tempo coming with weights and a heart rate monitor.
They all have monthly subscriptions to pay for in order to use, but it’s like paying for a gym membership, but instead you are paying for equipment, classes, motivation, experts, and coaches in the privacy of your own home.
Which one sounds like you would enjoy the most? Let me know in the comments!