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What to put in your gym bag?

 This post contains Amazon Affiliate links of the items I put in my gym bag, which I make a commission from the purchase through the links. Although I am compensated for these product purchase, all of my thoughts are my own   My Full Disclosure Policy 

I remember when I first started going to the gym, I had no idea what to put in my gym bag? Now, I have collected all the tools I need to get creative in the gym and support my workouts. I have everything I need to pack my gym bag for a woman to be prepared to workout.  There are so many gym bags you can use and I will share the best gym bag to have but the bag is less important than what’s in it.  The gym has all the equipment you need, but adding a few accessories in your gym bag can be great for your workout.

Here is what’s in my gym bag:

What I put in my gym bag I need to get the best workout possible and be prepared.

 

Gloves and Straps

When I lift heavy, I have to use gloves and lifting straps to protect my hands and help my grip.

I always have a pair of Weight lifting gloves that are well-made, ventilated, and if they have wrist straps, are even better. I good pair of gloves can make for a great lifting session.

I also have a pair of Lifting straps in my bag that I like to use for deadlifts. It gives me a stronger grip and protects my hands when I am deadlifting.  These were a game-changer when I began to deadlift over my bodyweight.

Gym bag for women

Sliders

Core sliders are a great tool, and I like to add sliders to my workout often.  I love the MomSanity Core Sliders because of their shape.  The slider design makes them a superior slider than others I have tried.

Foam Rollers

I keep two little foam rollers in my bag, and yes, I use them often.  These two small tools are tiny but mighty in getting knots our sore muscles and Self-myofascial release, aka foam rolling.  I love the Trigger Point Hand and Feet ball. I have three and keep one at home, one in my purse (yes, in my purse), and one always in my bag.  Over the summer, I attended the IDEA World and discovered my new love, the Mini Pso-Rite.  This thing is AH-mazing in releasing trigger points.  It really does hurt so good, and I think everyone should carry one.  I also have the Pso-Rite, which has helped so much with my hip pain. It’s a little too big for a gym bag, that’s why the Mini is great to take anywhere!

the best gym bag

Stretching Strap

Until my injury, I didn’t realize the value of a stretching strap.  But they are really inexpensive and very effective in helping you stretch. Especially if you’re not flexible, it allows you to get the added pull that you may not be able to do on your own. I always have my stretching strap balled up at the bottom of my bag. Just in case I need to stretch deeper.

Pen & Paper

There are many apps to track your progress, but I love good old pen and paper.  I usually follow my progress in a notebook.  There is an app for that, but if your phone is about to die.  Pen and paper to the rescue. I always have my program notebook in my gym bag.

gym bag for women

Headphones

I cannot work out without music and not just any music but my music.  I am kind of a brat when it comes to my music. If my headphones die, then my workout ends.  I just can’t stay focused and motivated without music blaring in my ears.  For over a year, I have had AfterShokz Treks Air not in my ears but actually outside my ears.  I love Aftershokz. They use Bone Conduction to give you sound but allow you to be aware of your surrounds.  These are meant for runners and their safety outdoors. As a lifter, I love how they stay put in my workouts.  Before, I would lose headphones while I kettlebell swung or box jump, but my AfterShokz Treks Air stays put and play great.  I can’t workout without them.

gym bag for bodybuilding

Resistance Bands

Resistance Bands of any kind because I love using resistance bands for different things but mostly activation. I have Fabric Booty bands that I love! They don’t leave marks. They don’t roll-up and become a tourniquet. I also use handled resistance bands. They’re great for activation during your warmup. I also like “Superbands” or pullup assistant bands!  They are great to add eccentric resistance to a free weight movement. Bands are an easy thing to pack in your gym.

Ankle Cuffs for cable machine

I like using eccentric resistance.  With bands and especially with cables because they require you to use your core. An excellent exercise for glutes and hamstrings a cable cuffed to your ankle.  Ankle Cuffs for Cable Machines are great to have on hand because not all gyms have cuffs, so I have my own in my bag.  Not a necessity, but I am always prepared on leg day.

Sports Bra

One of the most uncomfortable things is walking around in a sweaty sports bra.  I typically leave the gym and head straight to the shower, but sometimes I need to run errands, so having an extra sports bra on hand is helpful.

what to put in my gym bag

Leggings

Having an extra change of clothes is just ideal. For those just in case moments, I try to have a full set of workout clothes available for just in case moments. Leggings are a must-have in my gym bag.

Towel

Having a towel packed for sweaty workouts are a must-have in your gym bag. Having a towel packed has saved me in the past.

Wipes

Having wipes available for post-workout are great.  I try to have a Shower Pill available for after the gym.

Deodorant and Toiletries

I always have a deodorant on hand.  Pack an extra in your gym bag.  I am still on the search for an excellent natural deodorant after trying so many.  I feel after about two weeks my body adapts and I need a new one. If you have any recommendations, I am more than willing to try because I have had no luck with the Natural deodorant.  But I do keep deodorant in my gym bag. I also have a first aid kit in my bag that mostly has band-aids because gym germs are gross. I also have things like tampons just in case and chapstick, lotion.  All the little toiletries that you would carry in your purse.  I keep in a pouch always ready in my gym bag.

gym bags

Hand Sanitizer

The gym is dirty enough said, make sure that you have a good hand sanitizer. I prefer Probiotic HandSanitizer like Dessert Essence.  It kills 99% of the germs but gives leaves the good bacteria that you’re microbiome needs.  Its also less drying compared to other hand Sanitizers.  Use DEprobioticpower for 30% off your purchase

probiotic hand sanitizer

Sunscreen

Unless you play an outdoor sports sunscreen seems crazy, but I have Bare Republic Sports Sunscreen stick in my bag at all times.  It came in handy when I had my outdoor workout at Empower Summer camp. It was hot, and the sun was beaming on the asphalt. I am so glad I was prepared, and you should prepare yourself.

Photo Credit IG @jim.pancoast

Klitch

Klitch is a clip for your shoes. The one thing that you don’t want in your gym bag is sweaty stinky shoes. The Klitch, clips your shoes securely to the outside of your gym bag. All of my kids have one for their shoe changs

CBD Salve

I have shared my experience with CBD, especially with my ankle.  It’s something that I keep at my bedside, in my car, purse and also in my gym bag.  I have been grateful many times for having CBD available for my aches, pains, and sore muscles.  I would make sure your gym bag has some too.  I highly recommend PlusCBD Oil  Extra Strength or Medterra CBD or Charlottes Web CBD, which would be my first choice. These three CBDs are my top three choices, and I have had relief with them all.

Barbell pad

Barbell pad protects your traps or neck when your back squatting or your hips for hip thrusters with the Barbell which is what I mostly use it for I don’t do Back Squats. This is probably one of the most used accessories in my bag.  Especially when using the Barbell.

best gym bags

My Takeya Waterbottle

I never leave home without my Takeya Water Bottle.  It keeps my drinks ice cold and I love the spout top its easy to keep clean.  The replacement water sealers are $2.99 and free shipping and I switch it out every other month.  I have had my Takeya‘s for over three years and its still going strong!

Everything I need is packed and ready to go. So, when I am at the gym I have no excuse to get what I need done. I can add variety to my workout and have everything I need post-workout to be around other humans. This is what I put in my gym bag.

What’s in your gym bag?

 

gym bag

 

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Faith & Self Care Fitness and Health self-care

Food & Mood: Healing the Whole Person- Mind, Body, & Spirit

Recently, on Social Media, I have been open with my battle of anxiety and depression and how living a healthier lifestyle has helped me.  I reached out to a long-time friend Dr.Angela Clack to get her expert opinion on the effects of food and nutrition on mental health. I am honored that Dr. Clack would share it with my readers and me.  Some great info here so take notes: 

It all starts with your mindset

Years ago, I lost 50lbs with fitness, nutrition, and accountability (a great nutritionist, professional accountability to hold my feet to the fire if I messed up), and I loved the results. However, because I made my goal a number on the scale and a clothing size instead of a commitment to a lifestyle change- the weight slowly crept back.

 

Well, I know where I went wrong, and I’m sharing my story as well as sharing insights from the therapist’s corner to inspire and educate others about the mind-body connection. As well as the impact food has on our mood-both scientifically (through research) and from my experience in working with hundreds of people who have struggled with both emotional health difficulties (depression and anxiety) and weight and body image issues.

Mental Health Disorder defined

To understand the complex nature of mental health disorders, the reader will need a clear definition of what clinical symptoms are typical for someone experiencing mental health/mental illness. The problem is that not all people experience the same symptoms. Men and women often differ in how their mental health problems manifest as well as across cultures. Women are twice as often as men to experience major depression. One fourth to one-sixth of childbearing age women are on an anti-depressant. For consistency and purposes of this article, I will provide a broad definition.

First, my definition of mental health disorder-is a disconnection between your emotional, physical, social, and spiritual self. In other words, you are disconnected from your thoughts, your sense of self and self-care (i.e., physical health), dis-connected from an adequate social support system (or you are connected to toxic one), and you are disconnected from your power source-our faith and belief system in Christ. Wow, that’s a lot of disconnection-no wonders, one would be depressed and anxious.

Clinically, depression is (major depressive disorder) is a common and serious medical illness that negatively affects how you feel, the way you think, and how you act. Anxiety is a general term for several disorders that cause nervousness, fear, apprehension, and worrying. Millions of individuals suffer from both of these disorders annually and throughout their lifetime. Typical treatments for these disorders are medication and psychotherapy (counseling). But as a practicing psychotherapist who has witnessed and observed the benefits of exercise and nutrition in helping to heal mild to moderate forms of mental health disorders, I have changed my philosophy of treatment to a holistic approach: mind, body, and spirit.

mentalhealth

Nutritional Psychiatry

There is a new field in science named nutritional psychiatry. This is the intersection in research between science and cognitive functioning. It examines the relationship between diet, brain function, and the risk of mental disorders. Additionally, it examines the potential socioeconomic and environmental challenges detracting from the traditional dietary patterns that might otherwise support positive mental health.

In March/April, Ed. 2016 of the Scientific American Mind the researchers noted the following scientific outcomes:

  • Research on anxiety,
  • depression,
  • and exercise shows

That the psychological and physical benefits of exercise can also help reduce stress and improve mood (Mayo Clinic). Besides lifting your mood, regular exercise offers other health benefits, such as:

  • lowering blood pressure,
  • protecting against heart disease and cancer,
  • and boosting self-esteem.

Nutritional Imbalances trigger depression

There are several nutritional imbalances that can make one prone to depression:

  • essential fats,
  • blood sugar balance,
  • food intolerances,
  • low-level Vitamin D,
  • high sugar intake,

Health researchers have found a link between inflammation and depression. Inflammation is caused by obesity, high sugar diets, high quantities of trans fats, unhealthy diets in general, and STRESS!!!!
When we are depressed, we are more likely to eat carbs and junk food, which over time, causes weight gain and inflammation.

Honor your body as it deserves

Imagine the following at age 16 years old. You get a new car. You are told that this car must last you your lifetime. Remember, you only get this one car for your lifetime! How would you treat it? Would you schedule maintenance services on-time and consistently? Would you check tires and replace them as needed? Would you put damaged or used parts into a new car? If you have a luxury car (foreign model), would you take it to the local shop on the corner? Or would you run it into the ground, hoping it will hold out? Not likely would we risk any of these scenarios. We would be mindful and careful to take off that car. Think of that car as your body. Because at birth, we only get one, and it’s designed to last a lifetime if we take care of it. What is your relationship with your body? What is your relationship with food?

According to the Dictionary, the definition of food- “is any nourishing substance that is eaten, drunk, or otherwise taken into the body to sustain life, provide energy, promote growth,” If we savored food like this definition, we would enjoy our food so much more and would make healthier food choices. Unfortunately, we live in a culture that is saturated with the marketing of high-fat foods and high sugar diets. We must be better informed.

Food Effect on our Mind and Bodies

Can I share research about what our foods are doing to our minds and bodies? This may not be favorable to many, but it’s the truth. Check the numbers of obese children and adults in the world. Check the names of individuals living on disability due to emotional and physical health conditions. We also know that about 50% of women who try psychiatric medications never get the benefit, and after a year of being on them, 60% show no improvement in their symptoms one year later.

mindandbody

Processed food linked to depression and anxiety

Here we go. Evidence links stereotypical Western diets, which are heavy in processed and fatty foods, to higher rates of depression and anxiety. Unhealthy diets most likely contribute to a range of neuropsychiatric disorders by increasing inflammation. Research indicates that traditional diets from the Mediterranean, Scandinavia, and Japan help to preserve our psychological and cognitive well-being. Those diets all include fish ( a great source of omega-3 fatty acids). The Mediterranean diet consists of fruits, vegetables, nuts, whole grains, lean meats, and olive oil. The main feature of this diet is that it is low in sugar and processed foods.

But there is hope! Let me offer some food for thought (no pun intended). If you keep the mindset that “knowing that what I eat can affect how I feel” will help you to see food as fuel and not necessarily as a restrictive diet. We are finding that there is compelling evidence that nutrition is as important to psychiatry as it is to cardiology, endocrinology,and gastroenterology. (March/April Ed. 2016 of the Scientific American Mind).

Of course, in addition to food choices, the elimination and reduction of toxic stress in your life, which often leads to emotional eating, needs to be kept in check. That’s where a support group, psychotherapy, or a nutritionist or health coach would be integral to your success in the battle of the mind.
Want to feel better? Want to live longer and with less stress on your mind and body? Want your skin to glow and look refreshed daily? Want to sleep better? Do you want overall better cognitive functioning without depression or anxiety? Think “brain-healthy “foods. Visualize the image at the top of the article when making food choices and see where food will make an impact on your brain and health.

Overall, research continues to support and show that the main ingredients for a healthy brain diet will consist of fruits, vegetables, legumes, nuts, fish, lean meats and healthy fats such as olive oil (March/April Ed. 2016 of the Scientific American Mind).

7-foods-to-help-with-mental-health

Eat well. Live well. Live long. Be mindful; you only have one brain and one body.

Dr.Angela Clack wrote this post:

dr-angela-clackDr. Angela Roman Clack is a psychologist and licensed psychotherapist at Clack Associates, LLC, a private practice outpatient counseling agency in Southern New Jersey. She has been working in the mental health field for more than 25 years. Dr. Clack earned her doctorate in 2002 with a degree in Clinical Psychology from Argosy University, Washington, D.C.

Dr. Clack is known for her ability to teach, supervise, coach, and provide training in various areas about children, youth, and their families. Because of her training and teaching abilities, Dr. Clack has made a massive impact in her community by reducing the stigma of people of color who seek mental health treatment.

Dr. Clack is passionate about discussing mental health and wellness. She has a broad range of public speaking experiences, including community events, radio and internet shows, women’s empowerment groups and panel discussions, church and school settings, and collaborations with mental health advocacy organizations and non-profit community organizations. With her highly diverse clinical experiences and training in adult, child, adolescent, and forensic settings, she can discuss a broad range of topics.

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Fitness and Health Weightloss Journey Wellness

Are you getting the most out of your protein?

I was compensated by Deerland Probiotics & Enzymes through Kitchen PLAY. 

Have you heard of ProHydrolase?

Since I began my fitness journey, I have been on the search for a functional protein. I never knew the power of digestive enzymes like ProHydrolase.  I have found some protein powders that I really like. Recently, I discovered that I needed more from my protein powder. Protein powders aren’t all made the same, so it makes it hard. I also have many digestive issues, so that makes it even harder to find the right one.  Early on my journey, I realized that whey protein was not for me. Switching to plant-based protein seemed to help my digestion, but I still had issues like gas and bloating.  

My protein shake could be better. 

I have continued to search for the protein that won’t leave me gassy because protein supplements are a great way to help you reach your goal. Especially if you choose the correct one with a critical ingredient.

Why use protein powder? 

Most people use protein powder for pre- or post-workout. Protein powder is helpful to rebuild muscle and recover.  Some people drink protein shakes to find a source of low calorie, carb, and fat protein source. You can find many protein powders that fit those criteria, but it may be hard digesting them.  If you’re consuming one to two shakes a day, it can be very uncomfortable.

 

Why are protein powders hard to digest?

Many factors contribute to the poor digestion of protein. Seven factors you may have never considered that make it hard to digest your shake are:

1. Air Bubbles

are caused by too much air when you mix your protein.  The air bubbles sit in your stomach, causing bloating, cramping, and gas.  I usually shake my protein in a blender bottle. I like to drink my shakes in between my personal training clients or post-workout.  Something I never considered but all that shaking is adding air bubbles to your deliciously smooth shake. Those little air bubbles get released in your stomach and cause bloating and gas.  

 

2. Sugar Alcohols

is another reason your shake may be causing digestive issues.  Personally, I have an adverse reaction to sugar alcohol that causes my stomach to swell and bloat.  Most sugar-free proteins contain this alcohol and aggravate my stomach.

 

3. Slow Absorption.

It takes hours to absorb the protein shake. Meanwhile, the “shake” is sitting in your stomach without the presence of digestive enzymes like ProHydrolase to speed the process. Protein is sitting in your stomach, creating digestive issues. ProHydrolase has been in vitro studies and human clinical studies. The studies concluded:  that the capacity to quickly break down protein and increase the available amino acids in the blood will, in turn, lower C-reactive protein (CRP) levels and decrease the large peptides associated with digestive issues when consuming protein. Meaning, it makes it much easier for you to absorb more protein.

4.Optimal Protein Absorption.

Most proteins are not entirely absorbed in the body within 90 minutes.  If the protein has not been broken down to the smallest form what is remaining is excreted.  When you drink your protein shake, you are not receiving all of the protein that is labeled. You may only receive 30-85% of the protein that you consume — all dependent on the type of protein and ingredients. 

5. Lactose Intolerance.

Some people who are lactose intolerant don’t realize that their favorite whey protein contains dairy.  I explored the difference between Whey and Plant-based protein before, but dairy is called many other things, and Casein is one of them.  Sometimes you are consuming dairy when you don’t even realize it, causing havoc in your gut and digestive discomfort.  Casein is also an extremely slow-digesting protein. 

6.Too much protein, not enough carbs.

I look for a protein that is low in carbohydrates. It was one of my criteria when searching a protein powder to use. I didn’t realize that without the carbs, the protein remains in my stomach longer.  Holding the protein in your stomach for an extended amount of time can contribute to gas and bloating. Having a proportional amount of carbs in your shake helps you to eliminate it faster from your stomach and reduces the cause of digestive irritations. 

7. Protein Intolerance and Allergy.

Protein Intolerance and protein allergies may be another reason why you’re not getting the most out of your protein. You are protein intolerant or have an allergy that causes an excessive inflammatory immune response.  If this is your issue, you would want a doctor to diagnose you and seek their advice for a protein source.

How do I digest my protein?

Digestive issues can be embarrassing and inconvenient.  I know I have experienced digestive mishaps due to protein.  Recently, I heard of a digestive enzyme that helps you effectively and efficiently digest protein. 

Have you ever heard of ProHydrolase? 

I tried a protein powder with ProHydrolase for over a week, and honestly, I didn’t realize the difference until I tried it. While I consumed my protein with ProHydrolase, I immediately notice the lack of belly bloat. The plant-based protein powder I used also tasted amazing. It’s hard to find the right tasting plant-based protein. Although I prefer plant-based protein, ProHydrolase also helps you digest other forms of protein, including whey, soy, egg, casein, hemp, and pea protein. 

Better Protein Absorption 

It seems odd, but I also felt satiated longer. My protein shake usually leaves me needing something more within an hour. It’s more to hold me over until I can get some food. Perhaps this is because ProHydrolase has been proven to maximize the absorption of protein instead of excreting it, allowing you to get the optimal benefits. 

Find ProHydrolase 

I didn’t realize the difference in my protein until I tried a protein with ProHydrolase and now I make sure to check my protein to see if it includes ProHydrolase as an ingredient. It’s got everything I need. It’s even Non-GMO Project Verified, and Star-K Kosher certified.  When choosing your protein, look for ProHydrolase. 

Are you looking for better, digestible protein?

I was paid and compensated byDeerland Probiotics & Enzymes all the opinions are my own. My Full Disclosure policy 

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Faith & Self Care Fitness

Integrative Medicine Therapy

Integrative Therapy is helping me with my pain relief 

If it’s not one injury, it’s another I never had an injury when I was sedentary and doing nothing just saying. Seriously, My ankle injury was over a year ago, but it has proven to have created some residual effects. It’s crazy how even after you heal from an injury the long-lasting issues. I am not sure if it is my age or my new lifestyle. I have to admit that I don’t always practice what I preach when it comes to stretching and foam rolling.

Lots of excuses not to make a proper recovery

Lately, it been about 75% of the time. Mostly because I switched my gym and it doesn’t have the equipment or real space to stretch. I miss my old gym and think I’ll be returning in the fall. Until then, I need to foam roll at home.  I don’t work out at the gym that I train. Unless I can work on my own. I often get interrupted or distracted by work and can’t get the workout in like I like. So, yes I pay to be anonymous at other gyms. I have thought about saving my money and working out at my gym because it is an impressive facility. But for the solitude during my workout, I will spend $10 a month.  For the last few months, I have been experiencing pain in my right hip.

I know it’s from overcompensations. I am aware of the corrective exercises needed to do to fix it. Until recently, I began to take it more seriously. I have been neglecting to do the things I need to do to feel better until recently.  I have to be honest and say that I am scared I may need a hip replacement the way it is going. So, I decided to do the things I need to do and prayerfully prolong or avoid hip replacement surgery.

The Cause of my Hip Pain

There are a few factors that may contribute to my hip pain. One, I was born with my right hip dislocated. One of my legs is 3/4inches longer than the other. I am always naturally standing on a lift which can be taxing on my right hip. Meaning just at standing I am still misaligned unless I get regular Chiropractic appointments. Another factor maybe when I was eight, I was in a car accident. At the time, they were concerned because my right side of my pelvic bone is higher than the other. 

I used to be very diligent about correctives but the last few months have been very hectic in my life. Like most people, I haven’t been making myself a priority. In essence, honoring my temple. Phew! Felt like that was a necessary confession. So much to do and not prioritizing enough me time and too many excuses. So, I finally began practicing what I preach and sought help.  

Foam Roll TFL

Imbalance and Overcompensations 

Walking around on a natural lift cause unnecessary pressure on my hip. Then after my injury, I wore a boot for 12 weeks without a lift on my right side. I believe overcompensations has brought me here. The first thing I did was went to my family doctor. I am not sure if that was helpful, but it did send me on the path of Integrative Medicine for my pain relief. 

Prescription Medications are not the Resolution

I made a doctors appointment and within my 10-minute speed visit. I explained my issues. He immediately prescribed pain medicine and anti-inflammatory meds and said, “It possibly it could be bursitis.” I wasn’t going to the doctor for a prescription. I was seeking a diagnosis which I still haven’t received. Bursitis or any itis is a blanket turn for joint inflammation, and usually, rest and prescriptions can alleviate it.  Although I have no problems taking supplements its funny, I am leary of prescription drugs.  I prefer to try homeopathic remedies and now with the knowledge of integrative medicines. 

Seeking an Alternative to prescription medicines

I left the doctor and immediately contacted my friend, who is a personal trainer and an essential oil distributor. Then I texted my Massage lady and made an appointment. And I went to google about homeopathic ways to relieve inflammation and joint pain. That began my journey of exploring and discovery of integrative medicine. So far, I have learned and tried some pretty exciting things that I wanted to share. Some have helped others haven’t but led me to find things that did. 

The thing about Integrative medicine there is no finite prescription to fix your ailments blanketly. It is about finding the cause and then using a customized approach to resolving the issue.  We may use the same therapies in different ways or orders that work best for us.  The fact that Integrative medicine looks at the problem from an individualized approach was a refreshing change to Western medicine we have become accustomed. 

What is Integrative medicine?

According to the University of Arizona Andrew Weil Center for Integrative Medicine definition is:  “Integrative Medicine (IM) is healing-oriented medicine that takes account of the whole person, including all aspects of lifestyle.  It emphasizes the therapeutic relationship between practitioner and patient is informed by evidence and makes use of all appropriate therapies. ”

How do you approach it?

Integrative Therapy medicine is meant to be individualized. Not every formula works for everyone, unlike prescriptions.  Integrative Medicine and therapy react specifically to you. It’s not a generalized approach; it factors in your particular compensations and injuries. Ideally, what is going to remove inflammation and restore your body so you can heal? Inflammation is your bodies way of alerting you something not balanced. In integrative medicine, you’re looking to find the reason for the imbalance and make it balanced again.

Individually-  you have to look at the aspect of your lifestyle. You need to be willing to make changes so that you can heal.  It’s not a reactive approach but more a proactive approach. Integrative medicine is on the rise as people seek alternatives to traditional resolutions such as prescriptions.

I had to make a change

I changed my diet and continually adding Anti-inflammatory foods and prebiotics.  Lately, I have been increasing my movement and not just in the gym. Foam rolling, stretching, and practicing yoga for hip opening exercise.  I have tried several holistic and integrative therapies for my hip, as well. Everyone should approach their healing according to their needs.

Approaching Integrative Medicine

Fuel

When approaching Integrative Medicine, there are several pillars to the approach.  What you fuel yourself with, your activity-movement, mobility, and strength which can come in so many forms; rest; stress management; toxic reductions and restorative self-care. I used these pillars to approach my hip pain. 

First, I changed my diet.  I began to try the Keto diet to reduce inflammation as well as relieve anxiety. It worked, and when I started to carb load, I began to experience pain again. I also sought out essential oils to help with inflammation and pain. 

Supplements Help

CBD was also topically used and ingested to help alleviate pain.  I added supplements to my routine.  Before I was very dismissive of supplements.  I had the hasty generalization that they were all wrong. But like anything, there are bad quality and good quality. Once I sought quality supplements, I began to feel relief. Now, I may sound contradictory since I couldn’t take two pills that the doctor prescribed. I am not seeking something to mask the pain I am looking to get rid of it for good. I discovered some deficiencies and made since in other areas of my life. My iron was deficient, and I was missing other vital micronutrients that could help with my joint health. I added CBD, Multi-vitamin, Iron Supplement, and Collagen. Most recently, I’ve added Prebiotics to my supplements.  Use “FaithFueled” to get 10% off CBD and Prebiotic

I used to demonize supplements, but once I realized despite my “clean eating,” I was not getting all the micronutrients that my body needed. Within two days of adding a multivitamin and iron supplement my energy, mood, and recovery did a complete 180-degree shift. I used to be cold constantly and despite wearing two layers in the saune it would take me 20 minutes to break a sweat. Since adding supplements my body temperature is regulated and I am able to sweat when overheated again. I hadn’t felt this good in a long time. I needed more than what I was getting from fuel.

Activity

I began including foam rolling, stretching both static and dynamic, and mobility to my weekly routine.

Stress Management

When managing stress I recommend tryinh to do the things that you enjoy and brings you peace.  I love to garden and find it very relaxing so that is something I schedule in twice a week. I also began writing again. Writing is something that I enjoy and have put on hold for the past few months. Feeling overwhelmed with balancing work/mom life I have let writing take a back seat.  It’s how I express my self and manage my stress. I also had fallen off my Inductive Bible study, which I find very peaceful.  Adding these few things back to my weekly routine has helped with my anxiety and stress.

Toxic Reduction

Toxins are found in your water, air, household cleaners, household, and work environment. Our bodies are encountering chemicals daily that is not good. We also are always on a device that emits EMF- electric magnetic fields that have been linked to causing diseases. To reduce some of this toxic intake our family began using the ZeroWater filter for our families drinking water. I am also researching eliminating the toxicity in our shower water.  Changing our household cleaners to Branch Basics has been another switch to reduce toxicity in our home. Branch Basics is an all-natural human-safe plant-based powerful cleaning brand.  I am continually making efforts to reduce our exposure to toxicity as much as possible. Total elimination is probably impossible, but making an effort is better than no effort. Use coupon code “FAITHFUELED” to get 10% off your starter kit. 

Restorative Self-Care

I am not going to lie when it came to trying to find a solution; this was my first course of action. I also sought my Massage therapist help initially.  She does sports and therapeutic massages a little more intense than a deep tissue massage and sometimes individually to manipulate fascia that is causing issues.  Every other week I make sure I get a 60-90 minute massage. I don’t want to take a pill for the rest of my life. I want permanent relief and a resolution to the problem versus a pill to dull the senses and mask the issue.  That’s what Integrative Medicine is more than comfort; it is about a remedy. I also tried several different therapeutic Integrative Medicines. I also believe that Self-care is not only biblical but vital. We must make restorative self-care a priority.

Normatec

After a change in diet, correctives, massages, and essential oils. I decided to go to an Integrative Sports Medicine facility that partners with my gym for our members’ recovery.  The Shin Center for Integrative Medicine has been a great source of education and relief. Dr. Shin and his colleagues have been practicing Integrative Medicine for many years.  Their practice has grown as Athletic institutions are recognizing integrative Medicine Approaches.  People are also seeking alternatives than prescription-adopting what was once called Eastern medicine practices like acupuncture, reiki, and other restorative therapies.

I went to Dr. Shin to use his Hip Normatec.  It’s like a high pressured massaged that you wear.  They have it for the upper body, lower body, and hips.  The first visit I just did the hip Normatec.  The second visit I tried both upper and lower body.  “It uses compressed air to massage your limbs, mobilize fluid, and speed recovery.” It was beneficial and resolved my hip, clicking for about six weeks.

Healthyline Gemstone Mat

I went to New York last month and was invited to the Healthyline store to experience the detox and restoration of gemstone mats.  The Shin Center has Gemstone or Biomats as well, for a therapeutic approach.  I have heard of gemstones but never heard of them being used to healing.  Healthyline is known for its gemstone mats that help release the negative ions and infrared rays in our body that is caused by our modern world.  The reduction of these toxins increases the body’s ability to treat chronic pain, muscle spasms, depression, inflammation, nerve damage, and respiratory issues.  They come in mats, pillows, braces you can wear, blankets and even mattress.

I spent 20 minutes on a full at that contain amethyst, jade, and tourmaline.  The mat was heated, and I felt a little light-headed afterward, which Derick who was guiding me through the process said was not universal.  It also left me very dehydrated, and I was so thirsty for the rest of the day. I am not sure if the treatment worked because it takes multiple sessions or a daily commitment of restoring on these mats, but I did feel different. I am an affiliate for Healthy Line and if you are looking to get 10% off your order AND FREE shipping use code “FAITHFUELED”!

Other therapies that are offered at Dr. Shin

There are lots of different treatments to try. The Shin Center of Integrative medicine has a Full Body Reboot and Recovery. My last visit, I tried Acupuncture for the first time to help work out some inflammation in my shoulder. The day after I had some muscle soreness, but within a few days, I found more mobility in my shoulder. Integrative Medicine can be an alternative to traditional injury care and something you may want to explore where you live.  It is becoming more known and accepted as people are finding long-lasting and more significant relief.  If you have it available, I will go for a consult if you are looking for injury and restorative relief.

Other therapies Dr. Shin offers that I have not tried but intend to if needed are:

Cryosauna, Bemer, Float pod, Medical Acupuncture, Electro-Acupuncture, Auricular/Scalp Acupuncture, Grounding Acupuncture, Intramuscular Stimulation (IMS), Prolotherapy, Prolozone, Ozone Therapy, Neural Therapy, Biopuncture Trigger Point Therapy, Piezoelectric Stimulation, Sound Vibration Therapy, Laser TherapyOsteopathic Manipulative Medicine (OMM), Cranial Sacral (OCF):, Autonomic Response Testing (ART)

There are so many options for relief. Have you ever heard of Integrative Medicine? Have you tried any Integrative Medicine Therapies? Did it help? I would love to hear about your experiences.

“I received these services and products. This page may contain affiliate links.” my Full Disclosure Policy 

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Fitness Wellness

My Fitness Supplements Recommendation

My Favorite Supplements

I have heard good, bad, Safe, unsafe, junk and clean but there are so many supplements out there which one is the one for you? Honestly, I have no idea, but I have tried, tasted and trashed lots of supplements in the last few years.

Although, I prefer natural sources or to eat my calories. I have found some supplements that I would recommend for those who don’t have the time, availability or options to eat food they need. Supplements are available to increase what we lack to have in our diet or because of age degenerate or give us more convenient options. No matter the reason to have supplements in your diet. I put my recommendations together because I often get the question, “What supps do you take?”

Pre-Workout

I have found and tried my concoctions, nasty alternatives, but one of my favorite and what I highly recommend pre-workouts is Ujido Matcha Energy Drink Mix makes me feel amazing, and I believe in the ingredients.

Now the debate with supplements is if they have what the ingredient label says. It is unregulated meaning companies can put whatever they want in the container and label it otherwise. At the end of the day, I can’t say 100% yes what is on the label is what’s in the container.  I do know the ingredients that are labeled are great, clean and healthy sources of energy. The company Ujido is known for providing a higher standard of matcha ingredient source. I believe in the company and love the effect when I take “Matcha Energy” pre-workout. 

During Workouts

I also really love Collagen endurance for pre/during workouts. It gives me amazing natural energy with no crash. My stomach is sensitive to artificial sweeteners, so I have to be wary. That’s why I love Collagen Endurance not only is it easy on my digestion it’s great for healing my gut health because of the collagen. It’s a win-win!

During Workout my workout I usually drink water, BCAAs or . I typically try to time my eating around my workouts so that I don’t need to drink a supplement. Sometimes you are low on energy and need a kick, and that is when Can’t beet this or Collagen Endurance is the excellent solution.

BCAAs

I sometimes use BCAAs during workouts. BCAAs are Branched Chain Amino Acids they are essential acids meaning your body needs them. Leucine, isoleucine, and valine. They occur naturally in the body, but because of lifestyle and stressors. We usually don’t get what we need especially when following a weightlifting regimen.

BCAAs give your skeletal muscles what they need while you are training.  They contribute to preserving your glycogen stores offering you the energy you need especially in strenuous workouts which is what glycogen does-gives our energy.  Making sure that your glycogen stores are at full capacity also helps with muscle development.  If you have the essential acids, you need that you receive from BCAAs your body is less likely to break down the muscle protein that already exists to use for energy and uses the BCAAs that you have supplemented.  BCAAs are allowing you to have greater gains and maximize your workout potential.

I love MomSanity BCAAs they are usually recommended for post workout very similarly to help you recover.  Combined with a good source of carbohydrate can increase the potential and effect of the BCAAs. Yes, I said eat carbs, especially post workout. Carbs are right for you and if eaten correctly and proportionately can help your post-workout recovery.  How much do you need? On average about five grams of BCAAs is helpful to recover. I choose Momsanity BCAAs again because the ingredients are clean less than seven ingredients they taste good and they work.

POST WORKOUT

I try to eat food post workouts it is the best way to fuel your body, but that is not always available or convenient. I still have a Funnel filled with either Nuzest Protein Powder, Nuzest Fruit & Veg or Nuzest Vita Quick. When I was prepping, I would have all three because my coach was about 45 minutes from my house. It was nice to have a clean, lean source of protein ready to go for those long rides home, got my fruits, veggies and vitamins all in one shake.

I discovered Nuzest about two years ago when I thought that supplementation was necessary to be a fit person.  According to Instagram, that’s the thing to do. I needed to find a Protein that didn’t aggravate my stomach because of sucralose or other artificial ingredients.  I also don’t do whey or casein (same thing pretty much) because of lactose intolerance. Navigating plant-based proteins was not exactly fun, but once I tried Nuzest, I was hooked.  It has less than seven ingredients, so creamy and smooth and a high source of protein.

The Problem with Shakes

The problem with protein shakes is they begin with junk. There are no regulations, and after you add you bananas, strawberries, veggies and almond milk they can be the reason you do not see the results you desire.  Most people just add the nutrition labels to their My Fitness Pal not accounting for all the extra’s the loaded their shake. Like I said I prefer to eat my calories and a loaded shake can be a calorie killer. Another reason I love Nuzest it starts off low calories and carbs because there are less than seven ingredients.  If you did want to add your favorite fruit and veggie mix, it’s not as impactful as other shakes.

Then my friends at Nuzest did one better they came out with Fruit & Veg shakes which are so delicious! I give them to Milah on occasion. Also, great for the winter time when it’s hard to find a lot of seasonal fruits. Nuzest has you covered with their Berry, Mint and my favorite coconut Protein Smoothie.  

Collagen

I have written about the benefits of collagen before I can’t reiterate it enough. If you are over 25 years of age, you should be taking collagen daily.  As your natural collagen reserves are increasing as you age. This is probably one of the only supplements that I consistently take daily.  Usually, while I fast it helps me to get over cravings, headaches and hunger pains.

Meanwhile, providing me with the collagen that is depleting in my body daily as I age.  It’s great for heart, liver, digestive, skin, nails and hair and Great Lakes Gelatin is tasteless and hydrolysate meaning more concentrated and easily absorbed in your system.  If you don’t take any of my suggestions but this one it will help you tremendously in many areas of your health.

 

Vitamins

At one point I had to stop taking Vitamins because I was overdosing on Vitamin C and potassium due to my diet of mostly fruits, veggies and meats.  After analyzing my nutrition in my College Nutrition class. I found that I was at levels of 160-200% in some micronutrients primarily due to taking in addition to what I was eating a multi-vitamin.  I would only recommend a Multi-vitamin if you’re not getting a balanced diet to supplement what you’re lacking. If you eat all the colors, all the veggies and quality carbohydrates, and protein you may be overdoing it. It’s something that you should be aware.  

I find in the winter my diet can have ebbs and flows of quality due to availability. I also tend to not eat as many salads as I do in the Spring/Summer months, so I do supplement with a Multi-vitamin.  My favorite Multi-vitamin is Smarty Pants Organics Womens Complete. Mostly because of the ingredients and the formula I use is specific to women offering Omega 3s, Probiotics, B12, D3 and Zinc which is great to ward off winter germs.  They also come in Vegetarian Gummies in Raspberry, Lemon Lime, and Grape that are tasty. They are not certified gluten-free so that you may be cautious.

So like I have said before. Ideally, I prefer food over supplements but when in need or out of convenience I have these products in my pantry and recommend them to anyone who asks. I figured I would write a post for those who don’t question but wonder.  

Why I choose these brands?

I also am an affiliate or sponsored by these products. This post is not to increase my affiliate commission but to share with you what I use and the reason I have become an ambassador, affiliate or sponsored by these companies because I believe in their product.  I encourage you to do your research. See what works for you and hopefully give you the additional supplementation that you need. I also am confident if you don’t do your research and choose based on my recommendations that you will be completely satisfied.

Is there a specific criterion that you have when choosing supplements or is it an “anything that taste good” your deciding factor?

My blog is in partnership with all of these brands with the exception of Smarty Pants.  I make a commission off the affiliates links, but that does not affect my opinion. I chose these brands because I believe in the product and what they stand for. My Full Disclosure Policy

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