After 16 years in and out of gyms I am still surprised to see how many guys just walk into the gym straight off the street with only the clothes on their back…and the guys wearing jeans DURING their workout, well that’s just wrong.
If you are serious about taking care of your body and you make time to get to the gym then you need to make sure you bring the proper gear.
Yes, I know you can still get a great workout without any gym gear or gadgets but if you want to “protect this house” as Under Armour says then you need the right tools.
So after seeing my 2 year old daughter Matea tearing into my gym bag the other day like it was her toy box I thought I would share with you what lurks in the smelly and sweaty darkness of MY gym bag to help me stay lean, strong and pain-free.
1. Under Armour Gym Bag
I used the same old Adidas bag for over 10 years until I needed more room for my gear so I picked this one up at a Sport Chek store. It has room for all the gear you see, is strong and durable and matches my Under Armour shirt, shorts and socks. No I am not endorsed by them it’s simply the most comfortable workout gear which can be found at www.UnderArmour.com
2. Nike Frees
Surprisingly the sneaks I wear to the gym are Nike, but for ONE reason. These aren’t your normal running shoes which is not as great as you may think for running or training. I have the Nike Free’s 7.0 which are almost completely flat on the bottom keeping your heel flat to the ground and more flexible allowing your feet to move almost like if they were barefoot which is great for long term structural alignment and stability from your toes to your back. Online at www.Nike.com or at your local sports store.
3. Foam Roller
Your muscles are like rubber bands and most people have little “knots” or tight spots in their muscles that they don’t even realize how it’s affecting their mobility and range of motion inside and outside the gym. Foam rolling breaks up these tight spots like a 400lb Samoan giving you a massage. Yeah, it’s not enjoyable but the benefits are. I got mine short one which fits in my gym bag here, www.EliteFTS.com
4. Bands and Balls
You only see one medium size band here but a pack of different sizes are great for stretching, dynamic warmups and for simulating free weight movements. For you guys who can’t do a chinup on your own these are also great for helping you along by looping the band over the bar and placing your knee in the loop. Great way for your wife to do them too! The small yellow ball is also used similar to the foam roller but can get at smaller trigger points like your feet and your glutes. Got the bands at www.EliteFTS.com and this ball or a tennis ball found at your any sport shop will do.
5. Jump Rope
It might be “old school” but it is one of the most effective forms of exercise equipment for burning off that belly. Great for workout warmups and high intensity cardio. Not convinced? Try it for a couple minutes! Dirt cheap at Walmart.
6. Kleen Kanteen Stainless Steel Water Bottle
One thing I do see a lot of at the gym is guys sucking back their protein shakes in those supplement branded plastic shaker bottles in hopes of putting on muscle. But little do they know those cheap plastic bottles leak BPA and estrogen-like compounds into the liquid contributing to man-boobs, not perfect pecs. We got a whole bunch of these stainless steel water bottles for us and even little Matea at www.KleanKanteen.com
7. Chalk
Get a grip and use gym chalk to help you strengthen your grip and hold on to heavier weights. If your gym doesn’t allow chalk I would consider training at one that does or just be sneaky with it and clean up the weights afterwards. I still use an old Tubberware container that my dad used for his gym chalk for over 20 years! Don’t use your kids colored chalk, get the right stuff! My block from www.Heavyweights.net has lasted me a while.
8. Training Journal
I think this is a MUST if your are serious about progressing and getting results from your workouts. Think of this as you would with tracking your financial statements, but you will get a better return on your investment with a training journal. I have been using these MuscleMag training journals for years and find them to have a great layout for recording your exercises, sets, reps, goals and comments. Plus one book last’s almost a YEAR training 3-4 days a week. www.Amazon.com or Amazon.ca for me.
9. Tunes
Before I got my iPhone I used this other small Mio MP3 player with headphones for years to keep me focused and intense in the gym. Luckily I train in a small dungeon of a gym where most of the time I can just connect my iPhone or player to the little stereo and crank up some Linkin Park. I am sure you know where to get an iPhone, but just in case you just woke up from the dead, www.Apple.com
10. Belts, Straps and Wraps
These all seem to get a bad wrap lately (excuse the pun) but I think they all have their place in your training. Belts, straps and wraps just help to keep your form tighter and support you during heavy lifts. I only use my belt for low rep heavy squats, usually under 4 reps. Wrist wraps for heavy dumbbell presses and barbell presses and wrist straps for heavy dumbbell shrugs. Don’t be like some guys and be wrapped up like mummies because of years of bad training habits. Use them, don’t abuse them.
Again EliteFTS is the top company in the world for gym equipment and gear. It’s where most pros and their gyms get their gear, and I can see why. Also love their hoodies for staying warm during the cool days heading to the gym.
Miscellaneous items:
Gym towel- You do sweat during your workouts right? A large towel is also good if you have to do any exercises on the dirty floor. Got this one free with a tub of creatine.
Weight Collars- My gym don’t have any so I bring my own. Got them off Ebay for 5 bucks a pair.
Purple Fat Grips- wraps around the bar to give you stronger forearms with a thicker grip and red tape and yellow paint marker to mark grip widths on barbells and racks. The grips were free with tub of protein powder or you can get Fat Gripz at www.FatGripz.com
Membership card- My gym finally realized it’s 2010 and is installing a swipe card system along with new dumbbells and equipment
Calculator- To add up the thousands of pounds I lift during my workout. Math was always my worst subject….
Back Up Tunes- Linkin Park Hybrid Theory CD and extra batteries for when I don’t have my iPhone with me…which I hope is NEVER
I certainly don’t get any compensation for mentioning these sites, (but will gladly accept it!)
So what’s in YOUR Gym Bag?
Let me know by leaving a comment below…
It’s been a little while since my last blog post because things have been pretty crazy in my life lately. So I hope to make it up to you today by exercising your most important muscle, your BRAIN…
It all started a few months ago when one of the closest people in my life passed away from a battle with the big C…yes CANCER. Basically this man was like a grandfather to me all my life even though he wasn’t an official grandfather by blood.
Even though he was in his 70′s when he passed it still doesn’t soften the blow any easier, especially since this was the FIRST time in my life I lost someone that close to me and at 31 years old, the first funeral I ever attended.
Here is a very personal message that I am sharing that I wrote and got done on a plaque for him and his wife back in 99.
Semone and Tommy
When I look back over the 21 years of my life, there are certain events, experiences and people who will forever be apart of me as a person.
Not only have I been fortunate enough to have two loving parents throughout my life, I have also been blessed by the love of two extraordinary people, “Semone & Tommy”.
You two have shaped my life and molded my character more than anyone will ever realize. From as far back as I can remember you have been there to pick me up when I fell, you have taken me into your home and cared for me like a child of your own, you have embraced me with the unconditional love that is as strong as any family.
Semone, from the loving kitchen that you have prepared your many meals from, to your immense generosity, you will forever have a place in my heart and soul.
Tommy, other’s may refer to you as Tom, but to me you will always be known as “Tommy”. From the many trips we have taken together, to your wisdom and patience, our journeys together have taught me lessons and values that I will carry with me all my life.
As we approach a new year as well as a new millennium. I look back at the past and more importantly look forward to the future with thanks that I have two people that will always have a special place in my heart.
Semone and Tommy…
With Sincere Love and Thanks,
Merry Christmas and Happy New Year!
Sean Barker
1999
…Then just a few days ago we lost another close family friend to cancer who was my next door neighbor growing up for 30 years. He even emceed our wedding reception. Even more disheartening, he was only 59 years old and was diagnosed with cancer only two short months after retirement!
Worried about the big “C”? Well you should be! Cancer is the leading cause of death worldwide.
So here are the 3 Best Ways To Prevent Cancer.
1. Don’t Smoke
Both of my friends died of lung cancer, one smoked. I think the verdict is out on this one…
2. Eat Healthy and Exercise
Try to eat natural plants and animals and lift heavy stuff…
3. Get a Yearly Medical
Know your family history and get screened…
…Coping with all this unfortunate news has really been stressful enough the last few months but then last week I came down with the stomach flu and this weekend our 22 month old daughter comes down with a tough ear and chest infection. Nothing serious, just means even less sleep than I was already getting on top of working shiftwork and running a fitness business.
But I am responsible for taking my health in my hands and as a busy dad and husband I am constantly trying to juggle all the balls life throws my way and I believe “lifting” can save my life and YOURS.
Besides the obvious physical fitness and health benefits of weight lifting like looking better and feeling better I believe it helps keep one of the biggest known killers for men from catching up with you…STRESS
It’s unrealistic to think you can eliminate all stress but you can MANAGE it by being consistent with your workouts and healthy eating especially when dealing with life’s curveballs.
The point of this blog post was not to get you down but to wake you up and throw a bucket of cold water into the face of your life.
Lately, despite dealing with some difficult times I have been having some of my best workouts ever! Just this Sunday in the gym I squatted a personal best of 315 lbs for 4 strong reps!
In times like this my Dad Fitness workouts are not only a temporary escape from the sometimes harsh realm of reality but a wake up call to tell me I am strong, healthy and ALIVE.
I like the honesty of the iron…because the weights don’t lie and 200lbs will ALWAYS be 200lbs.
So eating healthy and exercising consistently might not guarantee that I be alive to see 100 but it will guarantee that I FEEL alive…
I would really like to know how lifting helps you so let me know what you think by leaving a comment below…
Here’s a Super Simple High Protein recipe to try this weekend that’s sooo good and is great to serve as a meal or as an appetizer when you have friends over.
hint…(it even involves BACON)
…and YES you can still enjoy bacon and be a fit dad!
I usually enjoy bacon once a week with my Jamaican scrambled eggs and blueberry pancakes when I cook breakfast for my family on the weekends.
If you have access to natural nitrite free bacon even better again…
Hope you have a great weekend with your family and enjoy this one!
Super Simple Bacon Wrapped Scallops
1 lb. sea scallops
Lemon pepper seasoning
1/4 c. butter
1 lb. sliced bacon
Black Pepper
Dried Oregano
- Preheat broiler.
- Rinse scallops under cold water to wash off any remaining grits of sand.
- Dip sea scallops in melted butter. Sprinkle both sides of scallops with lemon pepper seasoning.
- Wrap each with 1/2 slice of bacon. Fasten with toothpick.
- Sprinkle freshly ground black pepper and oregano over bacon wrapped scallops
- Broil, turning once, for 10 minutes or until bacon is crisp.
I hope you had a great Easter weekend with your family!
Matea got to taste her first Easter bunny and then burned up all that sugar splashing in puddles in our driveway. We also had family and friends over on Sunday for a BBQ and I grilled wild Caribou burgers and Caribou sausages…and with just a little snow left on our patio had a place to keep a few beers cold;-)
…Yesterday was a different story as I spent the whole day in bed (and the bathroom…) from what looks to be a bout of the stomach flu known as the Norovirus which my mother had, our baby sitter had and many people around town seem to be getting hit with. It seems to be only a 24 hour deal so let’s hope it passes very soon!
So after watching enough mind numbing TV (which should really stand for “Time Vampire”) I checked my email to see these shocking exercise results sent to me from nutrition expert, Dr. John Berardi on Why Exercise Alone Doesn’t Work…
Dr. John’s Precision Nutrition System is the ONLY nutrition system I use for healthy eating strategies for me and my family which you can check out by clicking below.
(Matea loves the healthy chicken fingers and pizza recipes!)
Click Here ==> The Precision Nutrition System
But before you do…
Make sure you read this ENTIRE blog post to see how average people who workout 5 HOURS a week ONLY lost 1.5 lbs in 12 weeks!
==================================================
email from Dr. John…
Sean, let me put this bluntly: exercise ALONE doesn’t really work all that well. Especially when looking at body composition related outcomes, like fat loss, for example – far and away the most important outcome your clients are asking for help with.
Now, this isn’t just something I’m throwing out there.
Several recent studies, including one done at the University of Texas and another done at the University of Oklahoma, have shown pretty conclusively that in the absence of a sound nutrition intervention, exercise produces pretty disappointing results.
Let’s take a look at the data.
In this first investigation, done at the University of Texas, two sedentary groups of people were studied. The first group of 50 was considered the control group. And they simply remained sedentary for the entire 12 week study.
The second group of 50 was considered the exercise group. And this group worked with a trainer to perform 3 strength and 2 interval training sessions per week – about 5 total hours of exercise.
Both groups were instructed to keep their diets the same. And data analysis showed that at the beginning and at the end of the study, their diets hadn’t changed at all.
What did the researchers find?
Well, although the exercise group did lose statistically more fat than the controlgroup, the total amount of fat lost in the exercise group was a mere 1.5lbs!
So, in this study, if these 50 people would have hired personal trainers, they would have spent about 60 hours and 3-4 thousand dollars to lose a mere 1.5lbs of fat. That’s not good.
Now let’s look at the Oklahoma study.
In this investigation, two additional groups were studied. The first group of 10 was considered the control group. And they simply remained sedentary for the 10 week study.
The second group of 14 was considered the exercise group. And this group worked with a trainer to perform 2 strength and 3 steady state cardio training sessions per week – about 5 total hours of exercise.
Both groups were instructed to keep their diets the same. And data analysis showed that at the beginning and at the end of the study, their diets hadn’t changed at all.
What did the researchers find here?
Well, although the exercise group did lose statistically more fat than the control group, the total amount of fat lost in the exercise group was just 1.5lbs – same as the Texas study.
So, in this study, just like the last, these 14 people would have hired personal trainers, they would have spent about 50 hours and 3-4 thousand dollars to lose just 1.5lbs of fat.
I could go on all day citing research showing that exercise alone – without a nutrition intervention – isn’t all that effective at helping your client achieve the #1 goal they’re after.
==================================================
WOW! Even I was shocked that without following a proper nutrition system people only lost 1.5 of fat after busting their butts exercising for 5 hours a week…
That’s why I will continue to follow Dr. John’s simple strategies for eating healthy found in Precision Nutrition and why I even have his Strategies for Nutrition Success and his Gourmet Dessert Recipes included for FREE with my Dad Fitness System.
Check it out for yourself
Go Here ==> The Precision Nutrition System
About Dr. Berardi
Dr. John Berardi is the co-founder and Chief Science Officer of Precision Nutrition Inc. One of the world’s foremost experts on sport and exercise nutrition, Dr. Berardi has authored numerous peer-reviewed studies, books, textbooks and hundreds of magazine articles on the topics of exercise and sport nutrition.
As a nutrition coach and exercise physiologist, he has coached hundreds of elite athletes, among them professionals and Olympic gold medalists, and thousands of everyday folk through the Lean Eating Coaching Program.
Studying under renowned researcher Dr. Peter Lemon, Dr. Berardi received his PhD in Exercise Physiology and Nutrient Biochemistry at the University of Western Ontario and is an Adjunct Professor at Eastern Michigan University and the University of Texas.
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