by Bailey | Jun 7, 2021 | Performance, Personal
Worry can take away from your overall well-being, success, and performance. But how do you not worry when things stack up, you get behind, and overwhelmed? What does spirituality have to do with it?
In this blog post, I’m simply sharing a very, very personal moment.
A prayer.
And then how I felt God respond. We are all relational… so is he.
If you ever deal with worry, I hope my very personal moment may help, inspire, or strengthen you for your own spirituality, success, and well-being.
My Prayer Before Starting the Day
Thank you Lord. I close my eyes, taking in a deep breath to prepare for my day. For any success is yours. I cannot do it with my own mind and my own power. My own power leaves weaknesses, and you are my source of strength.
As I stand here in the middle of my room, looking how to tackle my day, I honestly admit I didn’t want to start with spending time with you.
I just wanted to get started and tackle the overwhelming tasks I need to do. I have more pieces I need to add to my book, run my business, write emails, blog posts, and the list goes on.
Oh, and taxes were due last month and have yet to even tackle that.
I sensed my breathing getting more shallow just thinking about that list, but again bring my mind back to being in your presence.
Where your Presence is, there is no worry.
It doesn’t mean I don’t have a long list of things to do… but my energy, focus, strength, and peace comes from you. There is no room for worry.
You remind me that by being in your presence, I will be ok. You’ve shown me to approach my day with wisdom, which is to email a promise to my subscribers, and continue to be aware of your presence while I calculate my taxes.
There is no room for doubt. There is no room for worry. There is no room for self-reliance.
Thank you, Lord, for your presence, direction, clarity, and wisdom.
Focus on His Presence
You’ve heard it again and again not to worry. And I know you find yourself there. Try to look at it this way… that worry won’t help, bring wisdom, or add any joy or years to your life, but will do the opposite.
How does one deal with such a worry?
It’s not by you and your power alone, but it’s by Mine.
Visualize my very Presence surrounding your very being. A Presence so strong, so loving, so protective, that worry cannot penetrate. The only time it can is when you allow your being and awareness to step out of that protective Presence.
Struggles, troubles, and problems will always arise. But keeping yourself centered in my Presence is what gives you the perspective and power to effectively deal with them. Tackling them on your own without me, only equates to self-reliance, doubt, and turning into worry.
When you find yourself there, immediately invite My presence back into your awareness. My Presence is always there, I have never and will never leave you, but it’s your awareness you must convince.
So train your mind, My dear.
Always bring your awareness back to My presence.
It’s stronger than any worry.
by Bailey | May 11, 2021 | Performance
Ever feel like you are tired, overwhelmed, stressed, and that you are desperatel for a good night sleep?
I bet you think I’m going to try to sell you coffee and supplements to increase your energy, but no.
I’m not against them at all, and in fact, I love coffee and supps!
We are going deeper than that.
Let’s tap into your RAW ENERGY.
How are you without the coffee and supps?
Yikes, right?
There are a few ways to increase your raw energy, but let’s just talk about one.
HOW TO INCREASE YOUR RAW ENERGY
In order to have energy, you need to do things to replenish it.
This means time off and renewing your mind.
I know, you are busy, and it’s chaos sometimes. But without replenishing yourself and renewing your mind, your energy is just going to be sucked right out of you.
Ah-hem. This is coming from a workaholic that is very much aware that I am, but have to be harder on myself to make sure I replenish and renew my mind.
HOW OFTEN TO RENEW AND REPLENISH YOUR ENERGY
Not just that once a year vacation either.
You’ve got to break it down to once a year, once a quarter, once a month, once a week, and even once a day.
I teach exactly how to do this in my Master Course for Lasting Change and Success, but here are a few insights to help you today.
Find simple and not-complicated practices where you can renew, replenish, and increase your energy, and keep it going… beyond coffee and supplements.
INCREASING RAW ENERGY EXERCISE
Grab a piece of paper. If you are a pen to paper kinda person like me, this is the time to do it. Type out on your computer or phone if that’s your preference, but this needs to be visible. Writing it out and having it visible will give you something to look forward to, and to increase your energy by planning not-complicated practices.
Not only that, you give yourself something more than just a dream, but making your dream a possibility.
Don’t just dream it…. write these down and put your dates and deadlines with them.
1. Yearly: Your vacation! Many like to go on a big family trip, cruise, a retreat, or try something new. Where do you want to go? Write the date to unplug completely and be renewed. Fill that tank back up baby!!
2. Quarterly: Something smaller, whether it’s a seasonal short trip like hiking, kayaking, camping, glamping, skiing/snowboarding, paddle boarding. Where and what date?
3. Monthly. Choose something smaller that doesn’t stress you to do, but instead you look forward to it! A workshop in something you are interested in, wine tasting, weekend retreat, guys night/girls night, etc.
4. Weekly. This is something even easier and more doable to plan. Like walks in a nearby park. Church. Worship. Yoga. Spin class. Something that replenishes you. Filling out a weekly clarity chart that I teach in Mastering Your Mind and Body for Lasting Change and Success.
5. Daily. Like daily prayer, devotion, or meditation. Try listening to an app like Headspace, Abide, or reading a devotional that you feel inspired by. Even 5 minutes is all you need. Sometimes, when I’m pushing it for time, I listen to a 2 minute version on the Abide app. Even 2 minutes does a lot!
Increase your RAW ENERGY with this one simple exercise! Write it down and make it happen!
YOUR ENERGY IS VITAL TO YOUR LIFE AND PERFORMANCE
Your energy is vital to your overall well-being and performance. You can’t just be hustling, grinding, and stressing yourself until you breakdown. The one simple thing you can do to increase your raw energy, is TIME OFF. So write it down. Give yourself deadlines. No wishy-washy talk thinking you will do this someday because we all know it won’t if you talk to yourself like that.
If you want energy, generate the energy with time off. Unplug and recharge those batteries. Even God rested on the seventh day.
Renew your energy along the journey; daily, weekly, monthly, quarterly, and yearly.
Write this out for yourself. Replenish and renew your energy.
by Bailey | Feb 2, 2021 | Performance
While much of the world had stopped doing things they needed for their overall health and immunity out of fear and uncertainty, I found a new passion. Health became more than just being healthy, strong, and lean, but also about building a stronger immune system.
This began my research and to collaborate with physicians who were like minded in empowering people over their own health and immunity. Without hesitating, I planned an Immunity and Wellness Event in Columbus, Ohio and reached out to the expert on immunity, Dr. James DiNicolantonio.
He outlines everything in his book, The Immunity Fix, which is available on Amazon.
THE BEST 5 WAYS TO BOOST YOUR IMMUNITY
“Dr. James, what would you say would be the top 5 things that increase immunity?”
Expecting to hear high priced treatments, he simple said, “1. Sleep, 2. Nutrition, 3. Exercise, 4. Sunlight, 5. Supplements.“
I have yet to find another text about the immune system that is as holistic as The Immunity Fix. Dr James stated, “By the end of this book, you’ll realize how interconnected and interdependent all the body’s systems are, including the immune system, metabolism, and sleep-wakefulness cycles.”
He refers to a lifestyle I believe in, that can help improve the immune system but also one that supports vibrant metabolic health.
BUILD YOUR HEALTH AND IMMUNITY
My passion for my very first event was to help people feel empowered over their health and immunity.
Many people have been living in fear, uncertain of what they could do, away from vacation, away from community, and forced to be creative to exercise or for some to meet basic needs.
If I could do anything to help this world during these troubling times, it would be exactly this: to empower others over their own health and immunity.
You can do it by strengthening your own immune system that Dr. James DiNicolantonio with co-author and researcher Siim Land have compiled thoughtfully and timely through The Immunity Fix.
MORE WAYS TO INCREASE YOUR HEALTH AND IMMUNITY
I partnered with Restore at Easton for this event, where we had many options to choose from to increase our immune systems. The options aren’t as powerful as sleep, sunshine, exercise, nutrition, and supplements, but they still help build and strengthen your immune system, and worth considering to make part of your lifestyle that you can learn in more detail in The Immunity Fix as well.
At the event, we took turns choosing from:
- IV Therapy Drips to boost immunity and metabolism
- compression therapy
- cryotherapy
- red light therapy
- and infrared saunas
While sleep, nutrition, exercise, sunlight, and supplements are Dr. James DiNicolantonio’s top 5 for increasing your immunity, pick up The Immunity Fix for a more holistic and comprehensive text to make it all part of your lifestyle.
Be empowered over your own health and immunity. In the book, Dr. James and Siim Land go over great practices to strengthen your immune system and live a healthier life. Although Dr. James listed his top 5, he also lists his favorite supplements, and other practices as well.
Buy The Immunity Fix today and be empowered, healthier, and stronger!
TAKE THE QUIZ
Have you taken the free quiz for your workout personality yet? Do it here and discover what you need to take yourself to the next level! I’ll be your guide!
by Bailey | Jan 11, 2021 | Food and Fuel, Performance, Personal
Fitness might look a little different this year. At least it does to me. While I have always been focused on weight training and minimal cardio in just three days a week to get optimal results, I’ve had my perspective shift.
Not a complete shift, though.
Lifting weights is still the way to go for ultimate results, but for the sake of metabolic health and increasing immunity, I am now cherishing cardio more than I ever have. I’m lifting at the gym, and having fun doing cardio with my Bowflex C6 Bike at home.
With lifting three-ish days a week and increasing a little HIIT afterwards, you can have it all. At least, that’s what I’m doing.
I’m getting the results, increasing my metabolic health, increasing my immunity, and also taking my mental health more seriously than ever before. Also leading Immunity and Wellness events, so be sure to subscribe if you haven’t already so you can join.
MENTAL HEALTH APPROACH TO YOUR WORKOUTS
Be kind to yourself. While before there may be more tension for counting calories and macros, and letting weight loss be your goal for fitness, look at it differently.
Approach with the perspective of taking care of your mental health, overall well-being, and relationships.
ADJUST YOUR DIAL FOR NUTRITION, TRAINING, AND OVERALL WELL-BEING
Hey, we aren’t always doing our best. It’s ok to not be ok. However, it’s not ok to feel sorry for ourselves. I learned that one when I crushed both of my ankles and had to learn to walk again. No matter what; do NOT feel sorry for yourself.
Look at your dial. Maybe you can’t be at a 10, and that’s ok. What do YOU need for YOU and YOUR mental health right now? It’s better you adjust your dial back to where you need it versus jumping off the wagon and feeling awful about yourself.
You have this dial to feel more empowered. Take some pressure off yourself.
Thank you to Dr. John Berardi of Precision Nutrition who gave permission to use the dials for coaching and publishing purposes.
SIMPLE SELF-MASTERY
Sometimes trying to do all the things can be overwhelming. Instead of mastering everything, master your dials. Get to know them well, and to adjust them for what is best for you. Mastering the dials can be a great beginning to mastering self.
WORKOUT WITH ME
With these principles. you can adjust the intensity of your training and nutrition. If there are times you can turn up the heat, then do it! But take care of your mental health in the process. Master your dials. Be kind to yourself.
To work out with me, you will need full access to a gym. I’ll show you step by step how to use the equipment, how to get results, all while enjoying your life at the same time. Click here to get started.
WHAT’S YOUR DIAL ON?
Let me know in the comments, where you feel you need to be with your dials! You have the power to adjust them. Where are yours?
by Bailey | Nov 20, 2020 | Performance
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
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.
by Bailey | Nov 12, 2020 | Food and Fuel, Performance, Training
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.
- Pre-Workout
- 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.
