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What Goes Inside A Fit Person’s Gym Bag


Spring is here and I know some of your summer goals include hitting the gym now.  If you’re new to working out, or just returning after hibernating all winter long then I would recommend you prepare a gym bag of essentials that you’ll need. You can always leave this bag in your car so you can easily hit the gym after work without having to go home first.  You need to figure out what to wear right? And also what goes inside your gym bag as you start your exciting journey. Below are some essentials for every fit person:

Headphones for your music is an Absolute MUST.  I can NOT work out if I ever forget my headphones as it makes a world of difference while exercising. It helps block people out and also helps you become unapproachable for all those who love to chat more than they work out. I would recommend a blue-tooth wireless headphone so the wire doesn’t get in the way of everything.  I’ve been using ‘Solo3 On-Ear Headphones’ by Beats for about 4 months now and have no complaints (On-Ear Headphones to workout… Why Not?). Although ‘Powerbeats² In‑Ear Headphones’ by Beats are  more intended for working out.

Solo3 On-Ear Headphones' by Beats
Solo3 On-Ear Headphones’ by Beats
Make sure you carry a bottle of pre-workout to help boost your energy when you go at late hour or when you’re tired. I don’t like to rely on anything artificial for energy, but sometimes it really helps give me a great boost. Just mix one scoop in water and drink it 10 minutes before working out. I promise you it will make you do all the hard exercises that you were going to avoid.  I like ‘C4 PRE-WORKOUT’ by Cellucor in ‘Icy Blue Razz’ flavor.

'C4 PRE-WORKOUT' by Cellucor in 'Icy Blue Razz'
‘C4 PRE-WORKOUT’ by Cellucor
Gloves are great for preventing calluses inside your hands when you use weights or machines to pull/lift. If you don’t use gloves you can develop ugly calluses inside your hands over time. Gloves also help ensure the machine/weights don’t sleep out of your hands. I personally love the last one I bought (see image below – I think the brand is called PRPS) . It’s super easy to slip on and take off.

Gloves are great for preventing calluses inside your hands
Workout Gloves
And Ladies… if your man lifts without gloves, definitely get him a pair of gloves for men. Their hands will become much softer. I promise… LOL! (Check out a great one specifically for man I blogged about a while back (Men’s Training Grip Gloves -Nike)

Attire… It’s impossible to have all your gym clothes in one bag but as long as you have enough for one week, than you’re good to go. Include a 2-3 pairs of long/cropped pants, and 1-2 pairs of shorts. At least two different sport-bra’s.  Always include 3-5 pairs of socks because during summer you’re probably not wearing any before you get there. One  long sleeved sweater/jacket to keep you warm in the evenings and  3-5 tops of preference. I would include two different sneakers as well. This should last you 3-5 days of working out if you keep switching them.

Every gym bag should also carry one pair of clean undergarments and rubber flip flops for those days you decide to shower at the gym unexceptionably.

Some other extra’s to consider include a lock, jump-rope, your own resistance -band for squats, post work-out formula, shaker for your drinks , a hair comb, and bands for tying your hair.  Only take thesee extras if you actively use them otherwise they take over all the real estate inside your gym bag.

My last tip is this. Consider carrying one small-sized bag within your gym bag. I use a basic “Lululemon” shopping bag which is super light. Once I arrive to the gym I put everything I need for that day in that small bag and carry it inside instead of my gym bag. This way you quickly decide what you’ll wear and it’s also easy to carry. But if you’re indecisive and don’t know what you’ll use than take the whole gym bag.

Of course, towards the end of your week just take your gym bag home and wash everything to get it ready for next week. Now go prep you gym bag so you’ll have no excuses not to exercise before/after work or being out.  Please comment below if you found these tips helpful of if you want to add anything additional.

Fruit Labels… How to Pick the RIGHT Produce for your Health

Fruit Label
Fruit Label

A few days ago my mother casually advised me to pay more attention to stickers when buying fruit and veggies as they hold some critical info. So, I became curious and wondered what these numbers really meant. It turns out that sticker labels (produce codes) on fruits actually tell you how the fruit have been grown. Definitely something to pay attention to next time you pick your fruit and veggies.

Three types of labels that you’ll come across :

Organic Fruit Labels

Organically grown produce have five digits and start with a number 9

Organic - Label starting with #9
Organic – Label starting with #9

These numbers tell you that the fruit or produce is grown and raised organically without being treated with any chemicals.

Conventional Fruit Labels

Conventionally grown produce have four digits and start with a 3 or a 4

Conventional – Label starting with #4

 Yes, that means produce was sprayed with pesticides and chemicals that you may have been trying to avoid.

Genetically Modified Fruits

Genetically modified produce start with the number 8

GMO - Label starting with #8
GMO – Label starting with #8

Not only has this kind of produce been genetically modified, it might have further been treated with harmful chemicals too!

Now that you know what each label means, you can start becoming pickier with your produce. AS IF you didn’t already have enough decisions to be picky about. HaHa. Happy shopping! 🙂

7 Minute Break during Work to Ease the Neck, Wrists, Eyes, and Calm the Mind


Hey guys! Came across this AWESOME 7-minute video that can help you EASE neck, shoulder, and wrist pain for those of you who work part/full-time in an office/home environment.  You know that sitting down for too long can result in your body becoming tired and sore, plus creating strain on your eyes. Trying these quick steps can help re-energize your body, and relieve the strain in your eyes from staring at a screen all day.

Personally, I have a hard time sitting still for more than an hour while working from home or the office. Sometimes I walk to people’s offices instead of calling them, and also go for walks on my breaks to helps me stay active. Trying some of these yoga-inspired moves by Christina Robohm (Yoga Instructor) helps break my usual cycle. Especially during this season, when it’s too cold to go for a walk. Her voice is very smoothing and these 7 steps are super easy to do without having to get up from your desk to do them.

This is also a good intro to Yoga if you’ve never tried before. Please comment below and let me know how you liked it. NAMASTE!

New Work Essentials to roll with in 2017 :)

"I Regret Nothing" Notepad

In love with this pad and pen… Perfect way of adding some fun to work notes <3


“Smart Rope LED” – New technology to doing CARDIO

Smart Rope
Smart Rope

I hate doing cardio, and always look for new fun ways to encourage myself to do it without being on a treadmill. Jumping rope is one of my preferred ways of doing cardio because I burn calories while having fun. So while looking for a new jump rope I decided to try the  “Tangram Factory Smart Rope LED”, sold exclusively at Apple.

Smart Rope by Tangram (jump rope)
Smart Rope by Tangram (jump rope)

The rope comes with 23 embedded-LEDs which display your jump count mid-air and in real time. The handles have smart technology to enhance more of a natural motion. Smart Rope can also be paired up with an app called “Smart Gym Pro” on your Apple Watch/iPhone.The App records complete jumps, workout times, and calories burned, creating an “anywhere, anytime” fitness experience. This means NOT having to visit gym when you’re busy. It also allows you to get awards, and compete with friends using the app.

Tangram Factory Smart Rope LED
Don’t worry…Only you can see the numbers. LOL

After trying out the smart rope I have to say that seeing the numbers as you jump is pretty cool. Now, the tricky part is that the info isn’t always displayed in front of your eyes. Sometimes the number shows up on the floor, and sometimes it shows higher than eye level. You can adjust it to eye level by changing the grip of the handles to a different slope.  I personally liked the display on the floor better since most floors are darker than the wall/mirror in front of you so it makes it easier to see that number. I also like the fact that it continues counting from where you last paused so you don’t start from a scratch every time you take a break.

Smart Gym Pro App Watch View
Smart Gym Pro App Watch View
Smart Gym Pro App On Phone
Smart Gym Pro App Phone View

What I didn’t like right away is that the charger of the smart rope is not included in the package, which means you have to buy your own. It charges off of a Universal USB data charger so most people usually have one at home but still found that to be an inconvenience. Another down side is the pairing of the rope with the “Smart Phone” App on your phone. It doesn’t always seem to connect well but you still see the number of jumps  on the rope without connecting to the app.

Smart rope costs about $80 and is sold in different sizes (size depends on your height). You’ll love this product if you already do jump-rope or if you are looking to add a new way of encouraging yourself to break a sweat!

Smart Rope Carrying Pouch
Smart Rope Carrying Pouch (included)

Please comment and let me know your thoughts.  Subscribe to newsletter below for other useful fitness tips 🙂

Apple Watch – MUST have APPs for Fitness & Health

Apple Watch Hermès Double Tour
Apple Watch Hermès - Stainless Steel Case with Fauve Barenia Leather Double Tour

I decided to replace my FitBit (<– Read more) wristband that I love so much with an Apple Watch Hermès Series 2 instead. Owning my Fitbit for a while made me want to upgrade to an “Apple watch” for the watch’s ability to access more Health/Fitness features on the wrist.

I’ve had my Apple Watch for a month now and I have to admit I started to love it ONLY after I found apps that work well with my lifestyle and workout routines.  When I first got the watch, I wasn’t pleased with the workout programs it included as there was nothing in place specifically for my routines (i.e. weight training). The Apple Watch only comes per-installed with two basic startup apps which tracks daily Activity and basic Workout.  To get most out of your Apple Watch, definitely consider downloading some of these apps which I found to be very useful. Most of these apps are free while some cost around $5 to download.

Fitness Apps for Apple Watch

Fitness Point

Using this app for weight lifting you can create new exercises by customizing muscle groups, descriptions, and indicating primary/secondary muscles. You can set a personal workout, or select one of the pre-defined workout plans. It has graphics to illustrate effected body part effected and even allows you to personalize with your target sets and reps. App can count calories and includes workout/rest timer. App is free or you can purchase the PRO ($4.99) with additional features.

Fitness Point App
Fitness Point App

Runtastic Six Pack

Intended for abdominal exercises, you can utilize this app to perform pre-built workouts or create your own. When you’re ready to work out, use your Apple Watch to monitor your progress and to see diagrams of each exercise without ever touching your iPhone.The app itself is free, but if you want to unlock all that Six Pack has to offer you can purchase it for $4.99.

Runtastic's Six Pack app
Runtastic’s Six Pack App


This app is all about short seven-minute workouts (you can extend it to 14,or 21 minutes too), and it’s free. Shows the next body position (for sit-ups, push-ups, squats) and a timer. Because the app is on your watch, it’s much easier than keeping your phone in your hand or on the floor to see what exercise is coming up. It offers an audio voice-over, and you can choose from characters like a drill sergeant or a kung-fu master.

Seven App
Seven App


Gyms like Equinox are making it extra convenient to squeeze in a workout by letting you sign up for classes and instructors with just a tap of the Apple Watch screen. The Equinox app will send an alert when a class you love is available, and you can reserve a spot by just selecting the prompt. Also allows you to view club hours and information, and track calories burned during classes. The app is free and it’ll even put the class on your calendar for you.

Equinox app
Equinox App

Pocket Yoga

Pocket Yoga app offers a great yoga experience on your wrist and tracks your sessions, calories burned, and heart rate. It doesn’t do a lot of hand-holding if you’re a beginner (FitStar is great for beginners), but if you’re a yoga pro, you’ll really enjoy this app. Pocket Yoga can then log your sessions and even integrate with Health.app if you’d like it to. The App costs $2.99.

Pocket Yoga App
Pocket Yoga App

Health Apps for Apple Watch


Keep in touch with how much water you consume with this app. Based on your body weight (or your personal goal), WaterMinder app will remind you to drink water to reach your daily goals. By seeing current water fill visually and in percentages you will instantly know how well you are hydrated! Provides reminders by gently nudging you to add your daily water consumption progress. This app costs $1.99.

WaterMinder App
WaterMinder App

3 Minute Mindfulness

Meditating is POSSIBLE when you’re on the go. In just three minutes, this app uses light meditation to calm you down and change the way you breathe with various exercises. You can meditate before bed or a presentation to ease the mind. Spending three minutes with the app each day may even have more overall benefits than that 30-minute meditation session you’ve been putting off all week. Best part this app is free.  🙂

3 Minute Mindfulness App
3 Minute Mindfulness App

Bonus: I also love Calm App that’s only available on iPhone for meditating.


This health app keeps track of your user habits and relates this to the rest of your health with motivational/advice texts in the moment (i.e. it might have noticed you were online late last night and suggest that’s probably why you’re dragging at work today). You can speak with Lark too, and it provides coaching feedback. You can tell it what you had for breakfast  rather than typing it, and it will respond back with something like: “Get more energy for your day with leaner protein for breakfast”. This app is free and kinda fun too.

Lark App
Lark App

Please comment and let me know if you found these Apple watch apps useful or if you know other cool apps I can check out.  Subscribe to newsletter below for other useful fitness tips 🙂

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