Safe@Home Self-Care
Updated: Aug 9, 2021
Mental disorders, eating disorders and staying focused on body-positivity is hard enough without adding a pandemic, possible job loss, food insecurity, systemic inequities, real chronic anxiety, and fear of sickness. No matter where you fall - this sh*t ain't easy. Be gentle with yourself!!! If all you've done is survive today - that's more than enough!
However, admist this pandemic and economic turmoil - fitness & wellness influencers have risen to the occasion. DISCLAIMER - I'm the farthest thing from a fitness influencer or a social influencer in general, but I've curated a list of #mentalhealth tips, #virtual #workouts and equipment suggestions that I personally use & like. All I can speak to is what works for me and hope that this helps you as a one stop shop for all your tools, tips & tricks.
MENTAL HEALTH:
Insight Timer app - #1 app for sleep, anxiety & stress. My brother is a fan of this one!
Ginger app - on-demand access to behavioral health coaching, video therapy, and video psychiatry that's clinically proven to reduce symptoms of stress, anxiety, and depression.
Care. com - find the help you need for child care, senior care, pet care.
Oura Ring - provides detailed feedback on sleep, activity, and readiness. I love my ring! The I check my results every morning, it's interesting to see sleeping patterns etc.
25 more mental health apps - so many options!!!
Music usually helps me - make a playlist or listen to one that Calms You. The ATMOSPHERE playlist my brother made soothes me.
SLEEP:
Sleeping well has been super difficult for me - I've had really intense dreams & I toss & turn throughout the night. I typically don't drink coffee, but now I do to get through the day. Focusing on a good night's sleep is always important, but hard to do as we adjust to stay-at-home orders, stress and anxiety. Below are some tools I've been using to try to get quality zzzzzz's.
Calm app - helps you sleep better.
Cuddle Calm weighted pillow is amazing or you can get a weighted blanket. I find the blanket too intense, the pillow is more manageable for me.
Sound Machine was introduced to me by my middle school bestie and I haven't looked back.
Melatonin - I don't use a specific brand.
FOOD & FITNESS with my PERSONAL TRAINERS:
The best way to strengthen your immunity against this nasty virus is through daily exercise & healthy food. I mix walking around the neighborhood, yoga, and HIIT classes.
The below list of trainers & apps can work for both males or females.
Also, music always gets me moving!!!!
Let's flatten the curve AND our waistlines!
Brien Shamp was my first fitness coach, mentor and nutritionist in the Bay Area. He develops weekly programs for over 1000 clients and students of all ages and abilities. His list of credentials, publications and awards speaks for itself. He is currently providing virtual programs as he waits to re-open his gym. He also offers fantastic nutritional programs, the 21 Detox is my fave - I try to do it atleast twice a year. You might even see me on his website :)
Jonathon Amaya from Sports Training Los Angeles has been my LA personal trainer for the past year. Jonathon, a former NFL athlete, is well versed in speed training, muscle and strength training, boxing, and conditioning drills for athletes, teams and private clients. Reach out to him for more info and virtual or in person sessions! Check out his LA based gym for 1:1 sessions and classes, it has family owned vibes, which I prefer versus chain gyms.
Tessa from It's Your Body, It's Your Life has been mastering virtual workouts before Covid forced us to stay@home. NASM-CPT, Corrective Exercise, Functional Movement Specialist, IIN Health Coach and more. My girl's energy is infectious & she'll get your body moving no matter where you live! Her focus is body positivity and with her mentorship both your mind and body will feel good. Join her at 8:15 (eastern time) on Saturdays for zoom Barre Fusion! DM her on IG for the deets!
Mike Salemi, a friend and kettlebell master! He has a virtual Kettlebell Program where he offers quality education for trainers, athletes and coaches. He focuses on breathing, hydration, nourishment, sleep, and movement. He believes that what you consume is the key to performance! Check out Mike's IG lives for thoughtful tips, meditations, podcasts & more! In the beginning of this quarantine he taught some stretching on IG live for me :)
Sean Gray YOGA - offering virtual yoga sessions for all levels. He has loads of videos at your fingertips! I've tried many yoga teachers and he's hands down my favorite. Get your Namaste on with his intentions and instructions.
Calvin Corzine is another great yogi & Jiu Jitsu teacher. I like his vibe - he's rather chill and doesn't have an intimidating presence. He's hilarious on IG while sharing positive messages and yoga pics. DM him for virtual privates/classes during this time - he has zoom classes for $10 everyday this week.
I've been adding Echinacea and Apple Cider Vinegar gummies to my supplement/vitamin routine - both are yummy and helps strengthen my immunity!
Post workout shakes is a must - I add Aloha protein powder to mine. It's soy-free, vegan, gluten and dairy free!
Fitsnack - each month get a curated box of healthy snacks selected by a nutritionist sent directly to your doorstep. GMO free, high in protein, low in sugar, gluten free options, organic, raw, vegan and all natural. Get workouts from a professional trainer dependent on the plan you choose. AND with each box purchase - they give healthy snacks to kids in need! Can't get much better than that.
Drink enough water with a Motivational Time Marker Water Jug!
MORE FITNESS APPS & INSTAGRAM TRAINERS:
The amount of apps/IG options are endless, overwhelming actually, but here's what I like . . .
Nike Training Club - I've been using this app for years, truly one of my faves! You can find bodyweight-only sessions, yoga classes, targeted training programs, and full-equipment home workouts for all fitness levels. For men and women.
Aubre Winters - obsessed with her dance and body weight/barre workouts - she's been offering up weekly IG lives during this time. Her energy is on another level! Geared towards women.
Katie Dunlop from Love Sweat Fitness - from an app, IG lives, workout bands/books - she has loads to offer! Geared towards women.
Carbon38 - daily IG lives from all kinds of trainers. For men and women. Great site to pick up some new active wear too!
Pvolve - smaller movements can provide big results! I bought their equipment and can't wait to try out their facility when it re-opens. They offer daily IG lives. Geared towards women.
Revolve - known for their clothes, but they have been partnering with all types of trainers for weekly sweat sessions on IG live. Geared towards women.
Self Magazine - from health tips, IG live training sessions - they have daily Health and Wellness offerings. Geared towards women.
Yoga Works - 100+ virtual live classes everyday. For men and women.
Alexia Clark - I've saved loads of her workouts on IG. Geared towards women.
Kelsey Wells, SWEAT app - I've also saved her IG workouts. Geared towards women.
APPS/TRAINERS I haven't personally tried, but come recommended:
Peloton - 30 day free trial right now, sweat to a mix of running, strength, cycling, yoga and more in your home and outdoors. For men and women.
OBE Fitness - unlimited access to daily live and 4,000+ on-demand classes for less than the cost of one studio fitness class. For men and women.
Alchemy - daily workouts on IG or Youtube. For men and women.
Barry's IGTV - HIIT classes for men and women.
Confidence Fitness Zoom Classes - Dance. Geared towards women.
Boss Fam Workout - Dance for men and women.
Blogilates - Pilates. Geared towards women.
Immunity Yoga Sequence - Geared towards women.
Adrenal Flow Yoga - for men and women.
Kira Stokes - geared towards women.
Astrid Swan - geared towards women.
Dogbound - for men and women.
WORKOUT EQUIPMENT:
Pvolve Equipment - resistance-based, high-intensity, low-impact movements strengthen, sculpt and energize the entire body.
Mantra Pilates Ring Sports
Gaiam Ball, Blocks, Towels, Straps etc
Fit Simplify Resistance Bands
Val Slides - turns carpet, tile and linoleum floors into an unstable training surface, they are lightweight and portable.
BTX Bands - the best fabric resistance bands. Every purchase comes with a BootyHIIT Home Workout Program.
APL Shoes - I'm obsessed with these shoes, they are however pricey, but you will feel like you're walking on clouds.
Manduka Mat - major cushioning. Superior joint support and protection.
Bala Wrist and Ankle Weights - on my wish list!
MORE OPTIONS that I don't have, but want to add to my home "gym" . . .
Forme Life - would love this! FORME Life is an elegant full-length mirror that transforms into a personal strength studio for body + mind.
Heavy Weights - I need more, I only have 2 pound and 5 pound weights. But you can always resort to home items for additional weight.
Kettlebells - I need to get them and take Mike's program.
RECOVERY EQUIPMENT:
TP Therapy Foam Roller - triggerpoint grid textured foam roller for deep tissue massage. I try to foam roll everyday after all the zoom meetings.
AOS cream - ultra-strength, fast-acting pain relief cream with Menthol and Methyl Salicylate is designed to help you recover quickly. Think Icy Hot but better :)
Kraft Gun - there are tons of brands to choose from.
Infrared Sauna Blanket or Sunlighten Infrared Sauna- one day I will have this in my home! If I could, I would sit for 30 mins to an hour at least 3 times a week. Benefits: Boost Metabolism, Soothe Sore Muscles & Joints, Increasing Blood Flow & Circulation.