FUELING UP FOR HOME FITNESS
By Stephen Sheehan
Reviewed by Emily Gonzalez, ND for Scientific Accuracy
After spending most of 2020 hunkered down in our homes, it’s time to get up and moving again! And now that we’re nearing the end of January, this is a courtesy check-in to make sure you’re delivering on those new year new you resolutions before the calendar flips to next month…
Getting your diet in order is certainly a great first step… especially if the COVID-19 pandemic threw you off track. But even if you’ve adjusted your way of eating since 2021 came around, your work is far from finished.
You may be well on your way with your new diet, but have you set your fitness goals for both the short and long term? Those could range from reaching a particular bodyweight benchmark to discovering what exactly you’re supposed to do with those heavy, awkward-looking things called kettlebells.
Unfortunately, the pandemic has forced many gyms to alter their hours, along with their rules and regulations. Plus, traditional classes or certain equipment or amenities may still be unavailable due to social distancing or safety regulations.
However, if you’re still not comfortable signing up for a gym membership, or you simply want to find a way to get active without leaving your home, setting up a home gym can be a fantastic option. Beyond gathering the necessary equipment to complete your home fitness workouts, you should also consider your goals, schedule and fuel sources. After all, you need to feed your body the proper nutrients (and get adequate rest) in order to power through with peak efficiency, from a stationary bike ride to an HIIT session.
HOME FITNESS FUEL SOURCES
Before you start shopping for home gym equipment, first, make sure your pantry is stocked with the right fuel sources. No matter if you prefer high-intensity full-body workouts or a steady-state cardio session on the elliptical machine, you’ll want to fuel up to unleash your limitless potential, which includes optimal nutrition to support your home workouts.
Luckily, Bulletproof features a variety of health-supporting supplements and other products that can be incorporated into your home fitness plan.
First, start your day off on the right foot with Bulletproof Complete Daily Energy Collagen Protein, which provides lasting energy thanks to ingredients like MCT oil and, organic cordyceps and Panax ginseng. Plus, this new supplement provides 20g of collagen protein and a full amino acid profile, thanks to tryptophan. Now, that’s how you pack a powerful nutritional punch!
Another way to fuel your home workouts is with a delicious cup of quality coffee. And no, I’m not talking about adding a shot of espresso to your standard morning java…
Instead, you can add quality fats, like Bulletproof Brain Octane C8 MCT Oil and Bulletproof Grass-Fed Ghee, to a clean cup of Rainforest Alliance Certified Bulletproof Coffee to help increase ketone production and energy. Whether you use this as a sort of “pre-workout” drink or simply make it a part of your morning ritual, it’s a fantastic way to fuel your body with much-needed quality fats.
Pro tip: For a more convenient mix-in, opt for Bulletproof Original Creamer, which contains both butterfat and MCTs in one easy-to-scoop powder.
Fueling your home workouts means more than just having ample energy. Recovery is also extremely important, and that’s where collagen protein comes into play.
A building block for bones, muscles and joints (as well as teeth, skin, hair and nails), this important protein is actually produced naturally within our bodies. However, since production slows down with age, it can be especially useful to find other ways to get collagen protein in your system.
For starters, Bulletproof Cold Brew Latte is not only formulated with MCT oil to keep your energy flowing, but it also contains 8g collagen protein per serving. This convenient boost is ready to sip in Dark Chocolate, Vanilla and Original varietals. Want to enjoy all three? Stock up with a Variety Pack! This Bulletproof spin on cold brew coffee also works to keep your bones, joints and muscles in top shape!
Need an easy post-workout snack that tastes great without added sugar? Bulletproof Collagen Protein Bars come in several flavors, and are great on the go, or consumed right from the comfort of your own home—after you finish your workout. (Chocoholics can take advantage of even more delicious noms, thanks to Bulletproof Chocolate Dipped Collagen Bars—did someone say Double Chocolate?!)
Alternatively, you can simply add a serving of Bulletproof Unflavored Collagen Protein to your smoothie for a protein boost with whole-body benefits, without compromising the taste of your homemade concoction. If you prefer a bit of sweetness and flavor, there’s Chocolate and Vanilla, to boot!
Plus, don’t miss out on Bulletproof supplements… especially if you need an energy boost before you start your home fitness workout. Here are a few that could come in handy:
- Bulletproof Brain Octane Oil Softgels: Need a quick kick of lasting energy before your next cardio workout? These convenient softgels contain C8 MCT oil—the most ketogenic MCT oil for brain-powering ketone energy.
- Bulletproof KetoPrime: Thanks to the power of oxaloacetate, this supplement supports healthy cells so they can produce clean energy in the mitochondria.
- Bulletproof Forbose: Achieving your home fitness goals requires plenty of energy. But once you’ve completed your workout from your own home, you can give your body a replenishing boost with Forbose. This supplement contains three key ingredients that support energy production and recovery.
- Bulletproof Unfair Advantage: Give your brain (and body) sustained energy by taking advantage (see what I did there?) of a Bulletproof product that relies on PQQ, CoQ10 and Brain Octane Oil, instead of caffeine. Say goodbye to jitters and hello to critical mitochondrial support!
THE IMPORTANCE OF A SUPPORTIVE DIET
In addition to Bulletproof products and supplements, a well-rounded diet is critical to home fitness success.
So what are a few popular diets you might want to consider if you want to increase your fitness level and take back control of your health in 2021?
The keto diet is a great option that shifts your body toward burning fat for fuel, rather than glucose from carbohydrates. This fat-fueled approach to eating can help support weight management by burning fat and curbing cravings. You can also try a spin-off of a low-carb/keto approach via carb cycling, which can give your body a glucose boost on high-activity days.
Another popular diet that can help support your fitness goals is Whole30. With this way of eating, you eliminate sugar, alcohol, grains, dairy, legumes and soy, and instead, focus on consuming fruits, veggies and proteins. This gives your body a much-needed, 30-day break from trying to process ingredients and foods that can be taxing on your digestive system.
If a plant-based eating approach sounds appealing, or your body does not process animal proteins well, you can even give the vegan diet a try. Consuming fruits and veggies gives your body much-needed vitamins and minerals… just remember to include complete proteins and nutritious fats, too!
Furthermore, a supportive diet goes beyond the foods you’re actually consuming. Remember that when you eat can also have a major impact on your ability to achieve your fitness goals. While some may opt for a standard, three-meals-per-day diet, that’s not the only way to time your food consumption.
In fact, implementing intermittent fasting can be an effective way to manage your weight and increase energy and brain power. By reducing your eating window to a specific time frame each day, you can help remove cellular waste and improve insulin sensitivity, both of which are crucial components of your overall health.
The key here is to follow a diet that supports your body and brain with the proper nutrients and fuel so you can achieve your home fitness goals!
NUTRITIOUS, DELICIOUS RECIPES TO BOLSTER YOUR HOME FITNESS GOALS
You don’t have to be a MasterChef to prepare delicious, nutritious meals and snacks that will help you power through your home fitness workouts and give your body the tools it needs to repair and grow healthy cells.
Here are some tasty Bulletproof-backed recipes that contain plenty of health-supportive ingredients to put you on a path to success:
1. CREAMY CAULIFLOWER, COLLAGEN AND CHICKEN SOUP
This one-pot dish contains plenty of micronutrients from a mix of vegetables that includes cauliflower, zucchini and broccoli stems. Plus, the combination of bone broth and collagen protein provides added support.
2. EASY PALEO BAKED MEATBALLS
Perfect for an appetizer or as part of an overall meal, these high-protein, easy-to-bake meatballs only contain 5.6g carbs per serving. They also fuel your body with quality fats from grass-fed ghee and pastured ground beef.
3. SLOW BAKED SALMON AND VEGGIE BOWL
A tasty, fresh recipe that works well for pegan dieters or anyone looking for a non-meat option, this salmon and veggie bowl checks off all the boxes. Quality fats are in full supply from wild-caught salmon, ghee and avocado. You’ll also get plenty of fiber from veggies like sweet potatoes and broccoli. Now that’s a surefire way to fuel your home fitness goals—without the guilt.
4. EASY BLENDER PUMPKIN COLLAGEN BREAD
Looking for a snack or breakfast option that doesn’t go overboard on carbs and sugar? This hearty, moist (and slightly sweet) pumpkin bread not only tastes amazing but also contains beneficial fats and less than 3g net carbs per slice, making it an ideal recipe for low-carb dieters.
5. MINT CHOCOLATE CHIP PROTEIN BALLS
Just because you want to eat “healthy” doesn’t mean you have to skip dessert. These low-carb protein balls contain healthful ingredients like cacao, coconut and collagen, and are incredibly easy to prepare—and even easier to eat!
DESIGNING A HOME FITNESS PLAN
Like any new venture, everything begins with a well-structured plan.
So when it comes to all those home fitness ideas floating through your head, there are some important steps to follow before you hit the ground running (if that’s your preferred method of cardio) and potentially find yourself overwhelmed. Your home fitness plan starts with:
- Determining your fitness goals: Don’t begin your fitness journey without first determining your short- and long-term fitness goals. Want to reach a certain body-fat percentage? Looking to shave some seconds off your mile run? Working to increase your flexibility and feel more balanced? No matter the goal, it’s important to figure out what you want to achieve before you go out and purchase a state-of-the-art rowing machine with Bluetooth capabilities.
- Designating a home gym area: Once you’ve determined your fitness goals, you’ll need to arm yourself with the proper tools to make them come to fruition. Start with a yoga mat, free weights, resistance bands and a foam roller, and then determine if you want (or need) to invest in heavier equipment. Nowadays, you can purchase most fitness equipment online (thanks, Amazon!) and get it delivered right to your door. However, ensure that major investments, such as purchasing a complete set of dumbbells or a pricey Peloton, actually fit within your home fitness space.
- Accessing helpful classes/coaches: We could all use extra support! Check out fitness apps like Nike Training Club and Grokker for different types of fitness classes. (The latter even provides courses on cooking, stress relief and financial wellness.) You can also work with a virtual trainer or coach to help design a proper plan that you can easily follow right at home. The point is, you don’t have to embark on your home fitness plan all on your own!
- Assessing your schedule: Make sure you have the time you need set aside for home fitness. You can start small with workouts that span 20 to 30 minutes. (You can still work up a sweat and burn plenty of calories in that amount of time!) Starting with a half-hour workout window will allow you to get into the rhythm of a routine so you can stick to your plan over the long haul. And even if you’re gung-ho on achieving your new year new you fitness goal, don’t think that you have to work out seven days a week. That simply may not be realistic based on your work and/or family obligations. But, even on days when you can’t seem to make the time, hold yourself accountable to move around in some shape or form.
- Planning for a cool-down: Set aside time to wind down after your workout. Not only does this give your body a moment to cool off, but it also gives your mind a chance to completely relax—something that Bulletproof Zen Mode can certainly help with!† Go for a walk outside in the fresh air, do a yoga sequence and practice mindful breathing/meditation to achieve inner peace and tranquility. And when it comes time to finally bring your productive day to an end, Bulletproof Sleep Mode is a great supplement to use to help you achieve a better rest, so you can wake up feeling refreshed and ready to tackle your next home fitness goal!
TYPES OF HOME FITNESS WORKOUTS
Just because you don’t have a TRX machine, a Bowflex or an exercise bike doesn’t mean you can’t enjoy a challenging workout right at home.
One type of home fitness workout you can try is full-body interval training. And the best part is, you can get your heart rate up and give your upper body and lower body a challenge, without any workout equipment.
Start by selecting four or five body-weight exercises that incorporate different movements. For example, a routine centered around squats, lunges, push-ups and planks provides an all-encompassing workout that tests both your core strength and cardiovascular system. You can simply set a timer on your phone (there’s an app for that!) or watch and alternate between a period of exercise and a period of rest for a set number of rounds or intervals.
For those looking for some strength training home fitness ideas, you can buy a few kettlebells and dumbbells and still push your muscles to the limit without an expensive squat rack or the benefit of a deadlift platform. You can have “leg day” right at home by using free weights to complete squat and deadlift variations, as well as other lower-body focused exercises. The same goes for upper body workouts; don’t set any limits just because you’re working out at home, rather than at a mainstream gym!
MODIFIED HOME FITNESS IDEAS
Not everyone can sprint outdoors or deadlift with multiple 45-pound plates stacked up on a barbell, and that’s okay. If you are dealing with physical complications or injuries, there are modified forms of exercise that can help you meet your goals.
Have knee, ankle or foot issues that render running a no-go? Swimming is a full-body exercise that doesn’t take a toll on your joints. And, thanks to your weightlessness, you can even do water aerobics or other low-impact cardio activities that won’t result in a painful recovery period.
Even going for a long walk is a great way to incorporate movement into your life. In fact, according to a study conducted by Harvard University researchers, participants who walked briskly for approximately one hour per day experienced a significant reduction in the effect of the 32 obesity-promoting genes. Not only will walking allow you to get your steps in, as well as some vitamin D, but it can also strengthen your heart and lungs and be therapeutic.
Additionally, even if you can’t (or don’t want to) leave your home to get your workout in, you can still improve your health with a less-intense activity like mat-based Pilates—no fancy reformer necessary. Practicing basic Pilates exercises from home can help you work your core strength and improve flexibility.
The bottom line: Once you’ve discovered the right recipe to fuel your fitness goals, the next step is drafting a feasible plan, which includes defining your diet, accessing the tools you need to work out from home and building a realistic fitness schedule. Furthermore, keep in mind that you don’t have to limit your fitness goals just because you feel limited physically. Many workout ideas can be modified to fit your abilities. All it takes is the willingness to adapt and push forward, so you can get started on implementing your home fitness—today!
Not sure if your home fitness plan aligns with your work from home schedule? The Ultimate Guide to Working From Home will teach you how to structure your work routine, including when to exercise.