I love creating workout routines for myself and others. Recently, I created an at-home, 16 week fitness program and it is finally ready on Amazon!
In this post, I will be discussing more about it.
Why I love working out at home
I have been working out at home for many years now and will continue to for as long as I am able to workout! Here are the reasons as to why I like it so much:
No mirrors- I do not like seeing myself workout. In order to see if my form is correct, I just ask my husband.
Never busy- When I am working out at home, I do not have to be worried about a lot of people being around. I found this overwhelming when I was working out in gyms.
No sharing and waiting- Because I am at home, I do not have to share my equipment with others. I also do not have to wait for equipment.
No germs from a bunch of people- I am a germaphobe so working out at home lets me avoid the massive amounts of germs that can be found at gyms.
The entertainment of my choice- I can choose what I want to have on while I am working out instead of having to suffer through someone else’s choice.
Although I don’t have very much equipment, I have been able to get in the best shape of my life!
The 16 week workout program
This at-home workout program is 16 weeks long. It has four, four week exercise routines. Each routine has six days a week of workouts which includes four days of weightlifting (with cardio) and two days of cardio/abs.
I mainly use Powerblock adjustable weights and a cardio ladder for my workouts. You can use and/or get whatever exercise equipment you want though.
The weightlifting workouts are arranged differently with a few moves switched out here and there. This is so that you don’t get bored of doing the same old thing for 16 weeks. You can also make changes such as choosing substitutions for some moves, not doing all three sets, not doing the cardio and/or using body weight only.
In regards to the cardio and abs days, you are to choose what you want to do. I give suggestions but it is all up to what kind of equipment you have at home, your fitness level and what you actually desire to do on each of those particular days.
Remember that it is all about the quality of your workout rather than the amount of time you spend doing it. For example, doing 1.5 hours of steady state cardio on your cardio days is not that much better than doing a 30 minute HIIT workout.
What is in the book
The book is a total of 129 pages long. It includes the following:
Descriptions and explanations of the workouts
Four workout routine sheets
112 exercise and diet log sheets
two bonus workouts to try
Before you start the workout routines, there is a goal sheet. That is where you can think of the goal that you want to meet at the end of the program. It can be to lose weight, maintain weight, get stronger etc. There are then subsequent goal sheets to document your progression towards your goal (s).
With the book you are able to reference the workout you are on and write down how things went for each session-all in one place. The log sheets include places to write how much weight you lifted, the amount of sets you did, what kind of cardio you did, the difficulty of the exercise moves and what you ate.
The two bonus workouts include a tough full-body circuit and a high intensity cardio ladder workout. I would encourage you to try them sometime! They are two of my favorite workouts.
Near future plan for this book
I am looking into “beefing” this book up in the near future. By this I mean that I hope to add better descriptions, pictures and whatever else I can think of.
I also plan on creating another fitness program! There are more workout routines that I would love to share.
It is rough right now with me not having a job because I need money to make the high-quality products I want to offer. Hopefully I will find employment soon.
I would love your opinion!
It would be awesome if you tried my program. If you do, please let me know your opinion of it. I would love some feedback on it.
Months ago, I created my very own book that combined a health tracker and daily planner all in one. I did this because I wanted to be able to do these two things daily without having to get two different books.
I am coming up on a year of using these and it has been pretty eye opening for me. In this post, I will be discussing what I have learned about myself in the past five months.
What health stuff I track and why
Ever since about two weeks after I had COVID-19, I have experienced many different symptoms that can be attributed to post-viral syndrome (I have a whole post about that). I am also really sensitive to hormonal fluctuations which has caused uncomfortable symptoms. These two things combined have greatly disrupted my life.
After a couple months of the post-COVID symptoms, I decided that I was going to start tracking how I felt each day. I began tracking my mental/physical status, the food/supplements I consumed and what day I was on in my menstrual cycle. I have kept up with doing this since then.
The reasoning behind tracking everything has been to see if there are any correlations and/or causations. Finding any may help me figure out how to fix things or be able to anticipate things happening so I am prepared.
What I have learned from tracking my health
As I stated above, tracking has been eye opening. Looking over these five months and analyzing everything has made me realize that I am not out of the woods yet with the post-COVID and menstrual cycle issues.
Here are the things that I have learned:
May-June were horrible overall. I had lots of bouts of my post-COVID crud (GI, neurological, respiratory and heart issues). I guess I was too proud to admit that the symptoms didn’t totally go away.
I am groggy on days without vitamin B12.
Allergy-type symptoms (itchy nose, swollen throat, itchy skin) are a regular thing for me. I believe this is another post-viral annoyance combined with a mast cell issue.
I will randomly have actual cold-like symptoms about three days out of the month. I have gone to get drive-through PCR swab tests but they are always negative. This must be a post-viral thing, too.
I was taking turmeric and Aspirin because I read that they can have health benefits that are needed during the pandemic. Things were going good with them for a while but within the past few months they started to mess with my GI system. I am no longer able to consume them.
My mental state consists of being happy and motivated most of the time.
I have developed heat stroke symptoms whenever I try to mow the lawn for some reason.
Before I start with the list, I wanted to give an explanation of the “GI and mental distress times” that you will see on it. This is when I get extremely anxious, upset, worried and experience horrible stomach issues (pain, bloating, nausea and sometimes loose stool) all at the same time.
Here are some general things about my menstrual cycle symptoms:
Since taking the full dosage of Claritin everyday starting in early July, my GI and mental distress times have reduced greatly. They don’t last for more than 1.5 hours and I am able to just breath through them most of the time.
The length of my cycles switched from 27 days to 31 days and then back to 27 again. I am not sure why this happened. PCOS maybe?
My last two cycles yielded pretty much the same symptoms on all 27 days of them. Here is a play-by-play of what I experienced during them-
Days 1-4: Menstrual cramps (days 1-2), fatigue, mild headache, low appetite, post nasal drip, happy and focused.
Days 5-8: Itchy eyes, post-nasal drip, happy, motivated, focused and bloody gums.
Days 9-11: No physical symptoms, happy and motivated.
Days 12-15: Leg aches, bloating, appetite increase, lightheadedness upon standing, ovary aches (day 14), GI/mental distress time (day 15), happy most of the time and bouts of sadness.
Days 16-19: Appetite increase, good energy for workouts, irritable at times, happy at times and easily startled.
Days 20-23: Lightheadedness at times, irritable at times, happy most of the time, some bloating and not enough energy to workout on day 22.
Day 24-27: Tender breasts, nesting, neck aches, nausea (day 26), smell of blood in my genital area, insomnia, some bloating, rumination, irritability and night sweats.
The main takeaway
What I take from all of this information is that I have some health issues that I probably won’t be cured of. All I can do is keep managing my symptoms so that my life is not disrupted further. Things have been going pretty good lately and I want that to continue on.
Back when I was in college, I used to consume protein drinks frequently. I eventually got sick of them and stopped.
Recently, I have been back into having them again. For this post, I will be discussing three different protein drink options I have been consuming and give my reviews on them.
Why do people have protein drinks?
There are a variety of reasons as to why people may turn to protein drinks. Here are the ones that are usually cited:
Muscle/tissue recovery- Some people drink protein shakes after their tough workouts because they think that it will help them recover better.
Trying for more protein- Some people just want to get more protein into their diet. This is another way to do so.
Just a snack- Protein drinks can serve as a snack for some. They may find it more filling than other snacks (i.e. crackers).
Weight gain- Protein drinks can be used to provide extra nourishment and calories to one’s daily diet. This in turn could result in weight gain if that is what a person is going for.
Weight loss- Protein drinks can be used to lose weight. One can replace higher calorie meals with a filling protein drink that is lower in calories.
Ease and convenience- If one has a busy life, a protein drink can be an easy choice for a meal or snack. You can just sip while you work or are driving somewhere.
There are different types of protein
These days you can find several ready-made protein drinks and protein powders that are of different types of protein. The good thing about this is that there are some options for people depending on their diet needs/type and how their bodies process them.
Here are the types of protein you may see in drinks and can buy as powders:
Whey protein concentrate, isolate and hydrolysate- These are the most common ones you see on the market. The differences between them include protein percentage, fat content, lactose content, nutrient content, taste, price and absorption rate.
Pea protein- This protein is taken from yellow peas. Because of this, it is vegan.
Casein protein- This comes from dairy like whey does. The difference is that it digests much slower.
Egg white protein- The protein comes from egg whites. It is a good option for people who have dairy intolerances or allergies.
Collagen protein- Collagen is produced naturally by our bodies. It has a high amount of amino acids in it, among other things.
Rice protein- This is taken from rice and is good for vegetarians and vegans.
Hemp protein- This type of protein powder comes from the grinding of hemp seeds. It is good for vegetarians and vegans.
If you are interested in drinking protein drinks or using powders- do your research on which type of protein may be good for you.
Also, be aware of the fact that consuming protein powders can sometimes cause negative side effects. These include GI issues, acne and headaches. This mostly happens when one consumes too much but it can also occur if one’s body just doesn’t react well to it.
Premiere Protein shakes are one of several ready-made drink options on the market. The brand has drinks that are “Clear” (not creamy and have lower calories) and ones that have oats in them along with their regular shakes. This will just focus on their regular shakes in the 11.5 ounce bottles.
The 11.5 ounce bottles of Premier Protein’s regular shakes come in nine different flavors and have whey concentrate as the type of protein. The nutrient profile for the whole bottle (chocolate flavor) is as follows:
30 grams of protein
24 vitamins and minerals
1 gram of sugar
5 grams of carbs
3 grams of fat
20 mg of cholesterol
180 mg of sodium
There are some ingredients that are considered “bad” by some people. These include acesulfame potassium, artificial flavoring, sucralose and other processed ingredients.
These shakes are said to be keto and low carb friendly. They can also be put in iced coffee, baking recipes, cereal, oatmeal and smoothies.
The price for these 11.5 ounce shakes ranges from $18-$25 for packs of 12.
Muscle Milk is a very well known brand that has four different types of protein shakes. This will focus on their Pro Series shakes.
The Pro Series shakes come in four different flavors and either 11 ounce cartons or 14 ounce bottles. They have whey isolate as the protein type in them. The nutrient profile for an 11 ounce carton (Knockout Chocolate flavor) is as follows:
32 grams of carbs
20 vitamins and minerals
1 gram of sugar
7 grams of carbs
2 grams of fat
20 mg of cholesterol
230 mg of sodium
There are some ingredients that are considered “bad” by some people. These include acesulfame potassium, artificial flavoring, sucralose and other processed ingredients.
The Pro Series shakes can be low carb friendly. They can be used in iced coffee, cereal, oatmeal, smoothies and baked recipes.
The price for a 12 pack of the 11 ounce Pro Series cartons is around $20.
Bulk Supplements is a well known and popular supplement brand. They have an immense number of powders that they sell.
Whey protein isolate is one of the products. It is sold without any flavor added to it. The only other ingredient aside from the protein is sunflower lecithin. On their website, they offer this product in varying sizes from 100 grams to 20 kilograms.
The nutrient profile for one serving(4 tbsp) of the powder is as follows:
26 grams of protein
Small amounts of calcium and potassium
0 grams of sugar
0 grams of carbs
Less than 1 gram of fat
16 mg of cholesterol
55 mg of sodum
Lots of amino acids
There are no ingredients that are considered “bad” by some people. It is also keto and low carb friendly. This powder can be put in milk, water, smoothies, oatmeal, cereal, baking recipes and iced coffee.
The prices on the Bulk Supplement website for this powder range from $14-$544.
My reviews of the three
Premier Protein shakes-
I have had their regular shakes in the chocolate flavor. It is really good! Not too sweet with no aftertaste. I found it really satisfying as an easy snack.
They are not the cheapest on Amazon but my Sam’s Club has them for a little less.
Muscle Milk Pro Series-
I have had these shakes in the Knockout Chocolate and vanilla flavor. The Knockout Chocolate was delicious and smooth. Vanilla on the other hand started out delicious but then left a sort of metallic aftertaste that I didn’t appreciate.
The chocolate one did make a good snack-just like the Premier Protein ones did. I also really enjoyed the it in an iced caramel coffee I had one morning.
Bulk Supplements whey isolate protein powder-
My husband bought a huge bag of this powder because he really likes using it. I loved the fact that it was flavorless and only had two ingredients in it. This made me interested in trying it because it can be used in a lot of different things.
For a drink, my husband and I made the following recipe:
4 tbsp of the powder
1.5 tsps of unsweetened cocoa powder
1 cup of milk (we used 1%)
Put the protein powder and cocoa powder together in a bowl. Mix until it is well combined.
Pour the powder mix into the milk and whisk together until clumps are gone.
Add sweetener to taste. We used sucralose but we know how some people feel about that so use whatever you want.
This homemade drink was absolutely delicious. It tasted like really smooth chocolate milk and was filling too. We loved it so much that we bought some long term storage bags with oxygen absorbers and made large batches of the protein drink mix.
This protein powder from Bulk Supplements is my favorite of the three for protein drink options. While I like the other two, I will not be buying them again since I now have a perfectly tasty and filling drink available all the time at home.
Protein drinks can be a great choice
You don’t have to be some sort of hardcore bodybuilder to consume protein drinks. There are more reasons than that as to why they may be a good choice once in a while (or regularly).
The three drink options I discussed are all excellent and I recommend them. Remember though that there are so many other ones on the market. Do some looking around if you are interested in trying some protein drinks.
Do any of you like protein drinks? If so, which kinds?
Thanks for reading!
Disclaimer: Some of the links on my blog may be affiliate links. This means that if you click and purchase anything, I may get some money from it.
I have been a supplement junkie for some time now. As good or bad as that may be-it just is what it is.
Over the years, I have taken many different supplements that I thought would help various physical and mental things. Some of them helped, possibly helped, didn’t help at all or made things worse.
Since I switch up the things that I am taking on a semi-regular basis, I decided to do a post on my current stack!
Getting into supplements
What got me into researching and taking supplements was reading about the benefits of different types of herbs at my local library. There were a lot of books on them and I just found it all so interesting. This led me to eventually reading about vitamins, minerals and antioxidants as well.
It wasn’t until sometime in college ( about four years later), that I actually began taking supplements. The first one I ever took was vitamin B Complex. This was recommended to me by the therapist I was seeing at the time. She said that it may help with my mood so I rushed out to get it!
The vitamin B Complex gave me a noticeable mood boost plus a little bit of physical energy. I took them daily for a while but then stopped.
After I really started getting into fitness, I became interested in supplements that were marketed for fat loss and physical performance during exercise. I tried quite a few different products by different brands.
After using the fat loss and physical performance products for a while, I began to get interested in supplements that could possibly extend my life. I then dropped the other supplements and started taking these ones.
I eventually slowed down on taking supplements to where I was only taking one or two daily. That all ended when the pandemic started. I was (and still am!) terrified of this virus so I started taking things that I thought would help prevent and treat it if I got it again.
My current supplement stack
I dealt with post-COVID symptoms for a long time. I am not sure if all of the supplements helped or if time did. Since I got my Moderna shots and started to feel back to normal, I changed around what I take.
Here are is what I take now and why (will also include OTC medications):
6,000 IUs of Vitamin D3- I take this to hopefully boost my immune system, treat a deficiency I may have and to help out my bones.
1,000 mg of Vitamin C- I take this just for the antioxidant benefit.
100 mg of CoQ10- I take this for the heart and blood pressure lowering benefits.
1000 mcg of B12- I first began taking this to help with some post-COVID issues such as tinnitus, possible nerve issues and my mood. I don’t know if it has actually helped me but I will continue to take it anyway as it is not hurting me. The one I take is time-release because those don’t hurt my stomach at all.
50 mg of B6- I take this because it is great for women’s health- PMS in particular. I do notice a difference when it comes to breast pain leading up to my period.
SuperGreen Tea Immunity- I drink three cups of this a day for the immune system benefits.
1,100 mg of ginger- This is for my stomach issues but I honestly don’t think it really helps. After this container I might not buy anymore and just get ginger from the tea I drink.
Tummy Tuneup probiotics- I take these probiotics to help out my gut. I will be doing a review on them soon.
40 mg of Pepcid- This is for my Mast Cell issue. It is to help my GERD and GI issues.
5-10 mg of Claritin- This is also for my Mast Cell issue. Taking this has really helped with pain, itching and hives that I get frequently.
1 cup of Welch’s Grape juice- My family and I drink this everyday to prevent stomach viruses. We have been doing this for years after reading about it on a parenting blog.
1 Brazil nut- I take this to meet my daily selenium requirements. I take this because it could possibly help with PCOS. After I finish the bag of nuts, I will probably not buy anymore as it really isn’t necessary.
If you are reading this and have kids, I thought you would be interested in reading what I give to my son. The following are what he gets on a daily basis:
Echinacea syrup- I just started giving this to him in hopes that it will boost his immune system. He loves the taste and takes it straight but other kids would probably do better with it mixed into their drinks. I give him 30 drops a day.
Smarty Pants vitamin gummies- My son absolutely loves these! They are packed with a blend of great vitamins and also include omega-3s.
1 packet of Culturelle Probiotic powder- I mix this into my son’s juice in hopes that it will help his gut and immune system.
1/2 tsp of liquid colostrum- I mix this into my son’s juice in hopes that it will help his immune system.
Some ideas for you
I do realize that it is best to get all your nutrients from food. It can be hard to do so however. Plus, I think some people need extra of certain ones than others do.
The following are some delicious foods that you can eat on a regular basis to get some of the nutrients that I take:
Omelets with mushrooms-This gives you a good amount of vitamin D, B vitamins, selenium and more.
Regular yogurt with fresh or frozen strawberries- This gives you some good probiotics for your gut along with vitamin C and CoQ10 from the strawberries.
Ginger tea- Instead of buying capsules, you can make tea using fresh ginger. Just slice some up and boil it on the stovetop. You can add honey to it if you want. This drink may help with things like nausea, cold symptoms and possibly menstrual cramps.
So, there it is!
This is what I am taking right now. I will probably make some changes to my stack but most of it will always be there.
*Disclaimer: I am not a doctor, so therefore I am not here to diagnose and treat anyone. These are just supplements I have made the decision to use. Always consult with your doctor if you want to start taking supplements.
*I have linked affiliate products on this blog post. This means that if you click on them and make a purchase, I will get some money out of it.
I decided to make a post with all of my women’s health journals and planners in one place. They do come in different covers so I will just put the best looking ones on here along with a description of each.
This is my favorite and one that I use daily. It is a health tracker and daily planner all in one. There are 90 days of writing your symptoms (physical and mental), the food you ate, exercise you did, menstrual cycle information and what you need to do. You are also able to create goals for yourself and write down exercise routines.
This journal is here to help you manage your PCOS diagnosis. There are 90 days of recording things like your symptoms (physical and mental), diet, exercise and menstrual cycle information. Other pages are for you to create exercise plans, diet plans, beauty routines, supplements/medications you want to try and your medical test results.
This journal is to track and manage your unique beauty. You are able to write down your current beauty routines, create new beauty routines, record what kind of products you want to try, write down DIY beauty recipes and more. There are also 90 days of daily tracking you can do.