Tools you need to be successful to complete this program to the fullest extent

Fitness trackers are excellent for keeping track of health and fitness metrics that can be difficult to track manually. Some of these metrics are crucial for improving your health and wellness, while others are important to follow to get an average idea of your daily activity.

Three of the metrics I have tracked most over the years are:

• How much sleep I get
• The quality of my sleep
• How many calories I burn on average per day

Fitbit trackers are a great tool that I have recommended to people for years. I now recommend them to those who don’t have an Apple phone. I love that it is lightweight and hardly noticeable on my wrist.

Fitbit tracker

A Fitbit tracker and app will track your:

• Steps per day
• Distance per day
• Calories burned per day
• Sleep duration and quality
• Water intake per day

I recommend weighing yourself weekly, but I only ask that you share your weight with me every other week. I suggest using the Renpho scale because it provides additional calculations that are important to understand beyond your weight. This scale helps you read your body composition, which is essential throughout your health and fitness journey. It allows you to track your lean body mass, body fat percentage, and other crucial metrics for your health.

Amazon link:

https://amzn.to/3czBG3K

The Renpho scale provides information on:

• Weight
• Body Mass Index (BMI) – a ratio that calculates your health by measuring your weight relative to your height
• Body fat percentage – the percentage of body fat in pounds relative to your total weight in pounds
• Fat-free body weight in pounds (lean muscle mass in pounds) – how much your body weighs in total, excluding fat
• Basal metabolic rate
• Bone mass in pounds – how much your bones weigh
• And much more!

Please read the disclaimer on Amazon before purchasing.

One of the lessons in this course teaches you how to use a body fat caliper to determine your body fat percentage. It involves measuring the thickness of the skin in eight different areas, with seven of them used in a formula to calculate your body fat percentage. However, if you do not want to buy a caliper or measure and track specific areas of your body, you can skip this section in the Body Assessment. Using body fat calipers can help you understand how much fat you lose in different areas throughout your health and fitness journey.

If you want to measure the thickness of your skin in those areas to track your progress, I suggest ordering a caliper. You may discover that you lose a lot of inches in unexpected areas, which can be very motivating.

The lesson “Understanding and calculating your total body fat percentage and weight” will teach you how to measure your body fat using body fat calipers and how to use them in eight areas of your body.

If you opt out of this section, we will still need to find a way to obtain your body fat percentage, such as using the Body Composition Scale liked mentioned above or visiting a local nutrition shop with expensive body composition assessment machines.

The body fat caliper I recommend can be found at this link:

Amazon link:

https://amzn.to/3CHHWRI

Understanding your blood pressure is essential to keep it in a normal range and prevent complications such as heart disease and stroke, according to Healthline.com (n.d.). Please check your blood pressure at your local pharmacy or order a blood pressure monitor from Amazon, such as the one provided in the link below. I will ask for your blood pressure in the Body Assessment and keep this information for future reference.

Knowing your blood pressure helps us determine the appropriate intensity level for your workouts and the type of exercises to assign you. If you do not provide me with this number, I will assume that you are in the healthy range and assign your workouts accordingly. However, assigning a moderate to intense workout when you have high blood pressure can be dangerous, so it’s essential to personalize your workout plan accordingly if you have high blood pressure.

I prioritize your safety while working with me, and knowing your blood pressure is one of the first steps. If you have high blood pressure, please talk to a physician before starting the fitness test and exercise.

Here is the link to a blood pressure monitor on Amazon:

Amazon link:

https://amzn.to/3FzPlUM

If you prefer not to work out at the gym, that’s okay. However, if you do not already have weights at home and do not want to go to the gym, I will ask you to purchase some. Although it may be a costly investment initially, I have found that the benefits of having weights at home far outweigh their cost.

I personally have a set of 8, 15, 25, and 45 lb. dumbbells at home. With this variety of weights, I can do some of the same resistance training exercises that I would do at the gym. However I would still go to the gym to use the variety of equipment and use the weights at home as a supplemental workout to my gym routine.

I will ask you to use various weights with your workout, whether at home or the gym. Please let me know if you plan to go to the gym or not. If you choose to work out at home, please inform me which dumbbells and weights you plan to purchase, so I can customize your home workout plan accordingly.

You can purchase weights from a variety of places, including second-hand sports stores, Walmart, Amazon, and even Facebook Marketplace. I have provided some links to Amazon below, where you can purchase single weights, pairs, sets, or adjustable weights.

I suggest purchasing pairs of 5, 10, 15, and 25 lb. dumbbells for women just starting to work out. For men, starting pairs of 8, 15, 25, and 45 lb. dumbbells should be sufficient. These weights are good starting points for your exercise plan, and you most likely will not need to purchase additional weights for a while, unless you want to lift heavier or increase your collection.

If you think you need heavier weights, please feel free to purchase them. A good way to determine which weights to buy is to go to a gym and see which weights you think would suit your home workout.

You can purchase sets, pairs, or a single weight at a reasonable price on Amazon.

• how much sleep do I get
• the quality of my sleep
• how many calories do I burn on average per day

Dumbbell sets of 5, 8, 10, 12, and 15 lbs. weights 

Amazon link:

https://amzn.to/3nGpFQi

Adjustable dumbbell set from 5-52.5 lbs. – Bowflex SelectTech 552 Version 2

Amazon link:
https://amzn.to/3r0HEDb

Dumbbell sets of 5, 10, 15, 20, 25, 30, 35, 40, 45, 50 lbs. weights – HOIST Fitness 550 LB. Rubber Coated

Amazon link:

https://amzn.to/3mkwFS6

I found a very useful set for home workouts on Amazon, which I have included in the link below. What I find really cool about this set is that it combines various home workout tools that I have purchased separately over the years. For example, I use stretching bands to stretch my muscles after a workout or when they are sore. Additionally, I use a fitness ball in my home workouts to perform exercises like the dumbbell bench press, dumbbell flyes, and dumbbell overhead presses.

This home workout set includes an exercise ball, fitness bands, resistance bands, jump rope, massage ball, measuring tape, and a workout guide. I believe this is a fair price and a great suggestion for those who want to do different exercises at home or for those who wish to use them as additional exercise equipment to complement what they already have at the gym.

If you are interested in working out at home and purchasing this at-home exercise set, please let me know. I can incorporate its use into your workouts to give you a more versatile exercise plan.

Yoga Ball, 65cm Exercise Ball Fitness Balls Stability Ball Anti-Slip & Anti- Burst for Yoga, Pilates, Birthing, Balance & Fitness with Workout Guide & Quick Pump

Amazon link:

https://amzn.to/3xdfWUR

Having an incline/decline bench at home can provide access to a wide range of exercises that would not be possible otherwise. It can expand the variety of chest, bicep, shoulder, and back exercises, in particular, that can be performed at home. Additionally, it allows for some ab exercises that would not be possible without it. Investing in an incline/decline bench for home use is an excellent option if you have enough space.

If you are interested in working out at home and purchasing an incline/decline bench, please let me know. I can assign you a more versatile exercise plan using your dumbbells.

I chose the treadmill as a suggestion because it is the top-rated one on Amazon with the most reviews. 

For people who are under 5’9″

Amazon link:

https://amzn.to/3FVy5cV

For people who are under 6’2″

Amazon link:

https://amzn.to/3EkyhkY

For those of any height

Amazon link:

https://amzn.to/3q9Vykp

A Power Tower is a versatile exercise machine that can be used for various exercises such as pull-ups, chin-ups, dips, and leg raises. These workouts and their variations are considered some of the best exercises you can do. If you are interested in doing these exercises at home, a Power Tower is a great investment. Even if you go to the gym, you will most likely be assigned to do some of these exercises in your workouts.

If you cannot do these exercises without assistance, you can use the assisted pull-up/chin-up machine and the Power Tower at the gym. However, if you decide to work out at home and purchase a Power Tower, please let me know so I can assign you a more versatile exercise plan.

Personally, I would get one for my home if I had enough room. 

BangTong&Li Power Tower, Pull Up Bar Dip Station/Stand for Home Gym Strength Training Workout Equipment

Amazon Link:

https://amzn.to/3lE3yIU

Weight lifting belts are commonly used in exercises such as deadlifting and squatting, which are excellent for the body. However, it is crucial to perform these exercises with proper form and technique.

A weight lifting belt can help increase the stability of your core and prevent injuries. It is important to note that relying too heavily on the belt can actually weaken your core muscles. Therefore, it is recommended to occasionally lift lighter weights without the belt to maintain and strengthen your core.

I chose to recommend this belt on Amazon because it works great, and there are a ton of popular reviews by some world-class athletes. It is also the number #1 rated weight lifting belt on Amazon by ratings and reviews

Dark Iron Fitness Weight Lifting Belt for Men & Women

I suggested these wrist wraps because it is the top-rated one on Amazon with the most reviews. 

I suggested this yoga mat because it is the top-rated one on Amazon with the most reviews.

Amazon Link:

https://amzn.to/3H3rIF7

Amazon link:

https://amzn.to/3mlXAg3

Storage containers are great for separating your daily meals and keeping them organized. The storage containers linked below are a great option as they come in a pack of 50, providing a variety of containers that can last for a few years. Having a sufficient supply of storage containers can make meal prep much easier and more efficient.

Amazon Link:

https://amzn.to/3pzA2VT

I chose the option below because it includes measuring cups, measuring spoons, a leveler, 5 mini-spoons, and a whisk.

Amazon Link:

https://amzn.to/3lHOgmA

I chose the following liquid measuring cups because they have various sizes and are glass.

Amazon link:

https://amzn.to/3smHGWO

I highly recommend investing in an air fryer. It has been one of my best purchases in recent years. I use it for cooking at least once a day. What I love about it is that it cooks my food quickly, allows me to crisp up foods I normally wouldn’t, and lets the grease drip out of my food.

Amazon link:

https://amzn.to/3e6f63A

Amazon link:

https://amzn.to/3E7FxjS