Two Ways to Assess Your Heart Fitness Every Month

With Valentine’s Day right around the corner, it’s a perfect time to assess our “heart” health! 🙂 Here are two tips from MYZONE to use your MYZONE belt to assess your heart fitness every month! 

Let’s start with the definition of cardiorespiratory fitness. Cardiorespiratory fitness is the ability of our heart, lungs, and vascular system (blood vessels) to supply the cells of our working muscles with oxygen and nutrients to produce the energy needed to perform rhythmic and dynamic movement over time.

As we become more fit our heart, lungs, and vascular system transport blood, oxygen, and nutrients to the cells of our working muscles more proficiently and efficiently. We can measure these improvements in our heart fitness over time using our Myzone belt.

Two quick and easy ways to track your heart fitness each month are to assess your resting heart rate and submaximal heart rate response to a specific work rate.

1-Resting Heart Rate

Resting Heart Rate

Resting heart rate (RHR) is the number of times our heart beats in one minute when we are at complete rest. In general, a RHR of 60-100 beats per minute is considered normal for adults, while well-trained individuals may have a RHR lower than 60.

We’ve written about a “fit” heart previously:

A “healthy, fit” heart is highly efficient. It does just the right amount of work – no more than is needed – in order to avoid undue stress. Since we need our heart to work for the length of our life, a more efficient heart is ultimately better for our health and longevity.

As our cardiorespiratory fitness improves, our RHR will decrease over time. In general, one can expect a drop of 20-30 beats per minute in resting heart rate after starting and committing to a regular training program. This change may take 3-6 months or more of regular training.

This improvement occurs because our heart becomes stronger and more efficient at pumping out more blood with each beat – called a stroke volume increase. Further, our vascular system becomes more pliable and allows for faster, more efficient transport of blood.  Our heart does not have to work as hard at rest because it has improved its efficiency.

Myzone automatically stores our RHR as the lowest heart rate it detects when we are wearing our belt.


Resting Heart Rate Assessment

Here is how to do a quick RHR assessment every 4-8 weeks:

We recommend that you strap your belt on and wear it while you sleep overnight OR put it on first thing in the morning and lay down for about 10 minutes. Make sure you hear one beep to indicate that your belt has activated and/or open your app to the “Workout” screen to see that your belt has synced. By wearing your belt overnight or first thing in the morning, you minimize the effect of any external factors that may impact your RHR like caffeine or emotions that may cause you to be less relaxed. To further minimize the effect of variables on your RHR, hold as many variables constant as possible (i.e. perform the assessment at the same time, get the same amount of sleep, maintain your workout routine). 

After you’ve done your RHR assessment, go into the “My Body Metrics” section of your Myzone app. You should see your resting heart rate on the left side of the screen.

In order to keep a running log of your RHR, write it down and keep it stored somewhere you can reference it. Monitor how much your RHR improves over time.

2-Submaximal Heart Rate Response

Submaximal Heart Rate Response

Submaximal heart rate is any heart rate less than maximum heart rate (MHR). Our Myzone Zones are based off of submaximal heart rate zones. Gray = 50-59% MHR; Blue = 60-69% MHR; Green = 70-79% MHR; Yellow = 80-89% MHR; Red = 90-100% MHR.

The more fit we become, the more of an exercise stimulus (or work rate) is required to elevate our heart rate up into the higher submaximal intensity zones. Similarly, our submaximal heart rate response to the same work rate will decrease over time as we become more fit.

For example, if running at 6.5 miles per hour at a 1% incline on the treadmill got us into the RED zone (say ~92%) the first few times we ran at that work rate, we may find that our heart rate only reaches the YELLOW zone (say ~85%) after a few weeks of training.

The Activity Calendar feature of the Myzone system makes it convenient to monitor changes in our submaximal heart rate response over time. Take a look at similar workouts you performed in different weeks and different months and take note of your average intensity, your peak heart rate, and your intensity graph – see if you can notice changes in your submaximal heart rate response. This will require you to be diligent about labeling your workouts (and maybe attaching a picture to help you remember) so that you can compare over time.

If you really want to be able to see changes in your submaximal heart rate response over time, be purposeful about noting your work rate for each workout. Examples of this include: speed and incline for running and elliptical, rotations per minute (rpm), watts or distance for cycling, distance, strokes per minute, and watts for rowing. This can also include load, sets, reps, and rest period for resistance training, like a circuit.

Just like the resting heart rate assessment, the more variables you can hold constant each time you assess your submaximal heart rate response, the more reliable your results will be. Let’s go back to the treadmill example – 6.5 miles per hour at a 1% incline. You could perform an assessment each month on a particular day at a particular time and run for 20 minutes at 6.5 miles per hour at a 1% incline to monitor changes in your submaximal heart rate response. Perform the same warm-up and cool-down each time. You could even be as specific as trying to replicate your sleep the night prior and your nutrition and hydration the day of.

Using Myzone for Optimal HIIT

Here are some helpful tips from MYZONE on achieving your BEST results from HIIT training! OptimalHIIT-1

#1 – HIIT Your Target Zones

When you perform HIIT, your goal is to push into the YELLOW or RED zones during the work phase of the interval and recover into the GREEN or BLUE zones during the recovery phase of the interval. 

Once you’ve outlined your HIIT workout, hold yourself accountable for reaching the target zones during each interval. Keep an eye on your Myzone tile and monitor whether you are hitting your target zones.

If you aren’t hitting the target zones you identified, consider revising your targets.

Use the metric of hitting your target zones during each interval to determine if you’re ready to progress your HIIT workout. You can increase your HIIT workout by either increasing the work-to-recovery ratio (i.e. moving from a 1-to-2 ratio to a 1-to-1 ratio) or adding more sets of intervals (i.e. performing 10 intervals rather than 8).


#2 – Keep Time

Your Myzone App also allows you to keep time. In fact, you can set the interval timer for your entire HIIT workout. Use the interval timer feature to set the “active” and “rest” phases of each interval and the total “reps” you will perform. For example, you could set up a 16-minute HIIT workout with a 1-to-1 work-to-recovery ratio by setting 1 minute for the “active” phase, 1 minute for the “rest” phase, and 8 “reps” for your intervals.

Make sure you warm up for 5-10 minutes in the BLUE and GREEN zones and cool down for 3-5 minutes in the BLUE and GRAY zones.


#3 – Track Your Fitness

As you become more fit, you’ll notice that you’re able to recover faster and faster. While it may take you 45-60 seconds to recover down to the GREEN zone from the YELLOW zone when you first start a HIIT program, you’ll find that you are soon able to recover into the GREEN zone much faster.

We recommend using the same HIIT workout (i.e. 10 sets of 60 seconds of work and 60 seconds of recovery) to assess improvements in your fitness every 4 to 8 weeks. Monitor both how many percentage points you recovered and how long it took you to get there. You should notice over time that you recovery and recovery speed increases.


#4 – Know When to Rest

We’ve mentioned previously that HIIT should be performed at a maximum of 2-3 times per week so that you have an opportunity to recover between the intense workouts. Even if you’re giving yourself 24-48 hours of recovery between workouts, and 48-72 hours between HIIT workouts, your body might need a longer break from HIIT at times.

You can assess if you need more rest by re-visiting tip #1 above.  If you notice that you’re having a really hard time getting your heart rate up into the YELLOW/RED zones or recovering down into the GREEN/BLUE zones during workouts that you typically hit your target zones, your body may need more rest.

Another tip is to check out your Activity Calendar and assess your graphs and pie charts over the past few weeks. Do you see a lot of YELLOW/RED and not much GREEN/BLUE? That might mean it’s time to mellow out for a while. If you have specific MEPs or calorie burn goals, you can always trade out a HIIT workout for a longer duration, lower intensity workout to hit your goals.

As always, listen to your body and use the Myzone App feedback to make sustainable training choices.

Happy HIITing!

MYZONE Tips For Keeping That New Year Resolution!


New Year’s resolutions—we all make them and we all have trouble sticking to them. This year plan out some resolutions that are an attainable challenge. If you want to see better results in your workouts, make sure you’re hitting the gym and staying in the yellow and red zones, as well as using your MYZONE  belt to aid in tracking fitness resolutions. If you want to eat better, be sure to plan ahead with a grocery list for pre-planned out meals. Here are 5 New Year’s resolution tips to stay on track:




1. Be realistic

This is a very common challenge people face. It’s hard not to over-reach, but as much as you might want to improve or change something, make sure it’s within the realm of something possible. These goals shouldn’t be easy, but make sure they’re something you can work toward with effort and determination. Your resolution needs to be something you can achieve and be proud of for doing so.

2. Track your progress

There are many ways to work on tracking fitness resolutions and hold yourself accountable to a goal. If your resolution is increasing your exercise effort, then reach for your MYZONE MZ-3 belt and keep pushing yourself to stay in the yellow or red zones. Some friendly competition on the MYZONE leaderboards is also a good way to stay on top of your progress.



3. Create a plan

Outlining how you plan to deal with things that could potentially get in the way of your success will immediately set you off on the right foot. Decide how you want to handle situations that could impact your goals. When life gets too busy and you can’t spend hours in the gym, work with a trainer from Sweat PT to show you how to train effectively and maximize your time at Bailey’s.



4. Share!

Don’t keep your resolutions to yourself, share with friends and family that can help support you along the way. You may even find another person with a similar goal to accompany you in achieving your goals. Try out group fitness which will help you to surround yourself with a support system who will encourage and push you in your classes!

5. Reward yourself

Set small goals or checkpoints toward your resolution so you can reward yourself for hard work along the way. A little something to look forward to after achieving smaller goals can be a huge motivator in the long run. The key here is making sure the reward doesn’t contradict what you’re trying to achieve. If your resolution is to get healthier, don’t reward yourself with a sweet treat, instead go shopping for a new workout gear or new headphones to bring to the gym.




We hope you find these 5 New Year’s resolution tips helpful.  Let us know if you have any other tips and tricks for tracking fitness resolutions by commenting below!

Supplement Timing Benefits



Are you confused about when to supplement and which ones to take? Our friends at BPI have a few tips to help you create a program that can fit any schedule! If you’re a high-level athlete, you understand the importance of meal timing and which workouts to do at what time of day. But do you apply this same systematic approach to your supplements? Do you know which ones will help you maximize your gains and the best time to take them each day?

If not, you may not be getting the most out of your supplements. Your body chemistry is not made up of a bunch of random reactions, so you shouldn’t treat your supplement regimen as a free for all. You need a coordinated approach to what you are taking and when. Use this fundamental supplement strategy as your guide to the five key times of day to supplement and why.


When you first wake up, your body is coming out of a fasted state, which means it’s starting to break down your muscles in its search for nourishment. To prevent muscle loss, you need amino acids.

Whey protein isolate – Whey protein naturally contains the highest levels of branched-chain amino acids and has high bioavailability. Make a shake using 1-2 scoops of Protein for breakfast.

Branched-chain amino acids (BCAAs) – Although Whey HD™ delivers 5 grams of BCAAs, adding additional leucine, isoleucine and valine to your morning shake will help build up your reserves for the day. We recommend 3-5 grams.




You already have your meals planned out for the day. Now, incorporate your supplements into this plan to optimize nutrient absorption and energy production.

Multivitamin – On a strict diet, you may lose some important micronutrients. Plus, when training, your body already requires more vitamins and minerals to fuel your metabolism. Make up for these imbalances by supplementing with a multivitamin, preferably one formulated for your gender. Take it with breakfast, or as directed.

Vitamin D – Vitamin D helps you absorb calcium, keeping your bones strong. It also helps reduce body fat, increases strength and promotes muscle growth. This vitamin is fat soluble, so eat it alongside the fats in your diet. Make sure you are not exceeding 4,000 IU when combined with your multivitamin.

Fish oil – The omega-3 fatty acids found in fish oil can help reduce inflammation, promote heart health and increase fat metabolism. Take 1-3 grams with breakfast, lunch and dinner.


Everything you do prior to your workout will factor into your performance. Prime your body with a pre-workout supplement that delivers the following ingredients:

Betaine – Studies show betaine improves muscular endurance, hydrates cells and reduces inflammation, among other things. Take 1.5 to 2.5 grams between 30 and 60 minutes before your workout.

Caffeine – In addition to the “buzz” you get, caffeine can also decrease your perceived exertion and muscle pain in the gym to help you work out harder for longer. Take 200 to 400 milligrams, 30-60 minutes before training.

BCAAs – BCAAs act as energy for muscles during your workout, boosting your endurance and helping to prevent muscle loss. Take 3-5 grams, 30-60 minutes before you begin.

Beta-Alanine – Consistent beta-alanine supplementation boosts your muscle carnosine levels, which increase energy and endurance so you can go harder for longer. Take 3-5 grams, 30 minutes before you head to the gym.


You’re well aware of the post-workout window in which you need to eat to supply your muscles with nutrients. Now add these supplements into the mix to maximize your growth and recovery.

Whey protein isolate – Whey is the ideal post-workout protein. It raises amino acids quickly and keeps them elevated for about 2-4 hours. Plus, it boosts anabolic insulin better than any other protein, shuttling glycogen and other nutrients into your muscles for optimal recovery. Make a shake using 1-2 scoops of Whey HD™ and drink it immediately after your workout.

Creatine – Taking creatine with your post-workout meal, particularly one with protein and carbs, helps ensure that these nutrients are delivered to the muscle. It also draws water into your muscle cells, signaling the body to increase repair and providing that full, hard, muscular look. Mix 2-5 grams of creatine into your post-workout protein shake.



It’s the end of the day and you’ve pushed your body to the max. Sleep is your time to rest and recover, so your supplement strategy should support these functions.

Casein Protein– Casein is the most abundant protein found in cow’s milk. This slow-absorbing protein can sustain blood amino levels for up to seven hours, helping you build muscle and prevent muscle breakdown while you sleep. Mix 20-40 grams of micellar casein with 16 oz. of water and drink it right before you go to bed.SUPP

Ditch Long Cardio & Burn Fat Fast!



Helping each other keep composed through strenuous training


Sick of doing long slow steady pace cardio? Get in the best shape of your life by incorporating HIIT into your workout regime.  HIIT stands for High Intensity Interval Training- does that scare you a little? Good! It should! This type of workout is not something you can do while reading a magazine or catching up with a friend, you are working the whole time. You may be out of breath, you may be in pain, but you won’t be bored and your body will thank you! It’s a type of aerobic exercise that burns calories FAST and increases a person’s strength, endurance and overall fitness. It involves 30 second to 3 minute intervals of high-intensity cardiovascular exercises and then an alternate period with a low to moderate cardiovascular exercise. These intervals should last the same time, or the low to moderate interval should last a little longer than the high interval.

Top 5 benefits of HIIT from Bailey’s supplement partner, Pro Supps:
1) BURN MORE FAT- You not only burn more calories with HIIT, but during your HIIT routine you also kick your body’s repair cycle into hyper-drive, meaning that you continue to burn more calories and fat in the 24 hours after your workout.

2) KEEP THE MUSCLE, LOSE THE WEIGHT- Many dieters out there understand how easy it can be to lose your muscle along with your fat, and no one wants that, especially after all the hard work that was done to put on muscle. Studies prove that both weight training and HIIT workouts allow dieters to hold onto their muscle while ensuring the most fat loss!

3) IT’S EFFICIENT-HIIT is the ideal workout for a busy schedule. It’s short and does the job! Research shows you can achieve more progress in a mere 15 minutes of interval training (done 3x’s a week) than someone jogging for an hour. HIIT is not limited to a few exercises, you can almost perform any exercise or activity in a HIIT manner; some great HIIT exercises are: high knees, fast feet, jumping lunges, squat jumps, jump roping, biking running, etc.

4) INCREASE METABOLISM- HIIT stimulates your human growth hormone (HGH) up to 450%, which accounts for increased caloric burn and slowing down the aging process while improving insulin sensivitity.

5) ENERGY USE – Since HIIT uses a system of work-to-recovery intervals, your body learns how to effectively create and use the energy that comes for your body’s anaerobic system. HIIT also helps facilitate the removal of metabolic waste from your muscles during the resting periods of exercise. This helps your body maximize the amount of air you breathe in during a workout.

5 New Exercises You Need To Try

If you’re looking to break the monotony of doing the exact same four to five exercises every time you pump some iron then you’ve come to the right place. This article will take explain in-depth how to perform five exceptional exercises you’ve probably never done. Many gym-goers and fitness enthusiasts alike find themselves stuck in the rut of performing the same monotonous routine over and over again. Much of this monotony stems from lack of exercise variety and education on what other movements are effective for their goals. Therefore, this article will take a look at five exercises you’ve probably never done that are suitable for most any gym trainee; if you’re looking to break the monotony of doing the exact same four to five exercises every time you pump some iron then you’ve come to the right place. Try these favorite exercises from Team Labrada.

Chest-Supported Dumbbell Rows
These are a great way to develop mid to upper back strength and they are much easier on the spine than regular dumbbell and barbell rows. Better yet, these require diligent attention to form and remove your ability to cheat the way up, as many people do with dumbbell rows, since your body is held static and there is little momentum involved.
• Adjust a freestanding bench to about a 45 degree incline (adjust based on the length of your arms)
• With a pair of dumbbells on the floor under the bench, face the bench and lean on it with your chest touching where your head would normally be if you were doing DB presses
• Reach down and pick up the dumbbells as you lean pronated on the bench
• While keeping your elbows close to your sides pull the DBs up towards your midsection; make sure to squeeze your lats at the top of the motion
• Slowly lower the weights back to the starting position; this completes one repetition

Glute-Ham Raises
Glute-ham raises are one of the most effective exercises for developing the posterior chain muscles (spinal erectors, hamstrings, calves, glutes). Don’t underestimate these, as many people can’t even complete one rep using just their body weight. If you have a GHR machine in your gym then you’re in luck!
Execution (on GHR machine):
• On a GHR machine, mount the apparatus so you’re facing away from the foot/heel pads (i.e. your face will be looking at the ground at the bottom of the movement)
• With your feet on the platform (and ankles pressing against the rollers) and thighs resting against the leg pads, slowly lower yourself by extending your hamstrings until your body is about parallel with the floor
• Now explode back up the to the starting position by contracting your glutes and hamstrings, this completes one rep
• NOTE: If you cannot do a rep with your bodyweight, use a partner to help assist you. You may also use an inflatable exercise ball to help push off of on the concentric portion of the movement

Alternative Execution (without GHR machine):
• Setup much like you would on a GHR machine, but while kneeling on a floor mat.
• Have a partner/gym buddy hold your heels down, similarly to how the rollers of GHR do.
• Execute the repetition in the same fashion as noted above

Barbell Overhead Squats
These are arguably the most challenging squat variation you can perform as they require a strong core and lower body, as well as strong delts and traps. You may need to play around with your stance on these and find the right foot width; start by taking a stance with your feet about shoulder width apart.
• With an Olympic bar, setup like you would for doing overhead military presses in a squat rack. Note to take a wide grip; your hands should be near the end of the collars on the bar.
• Un-rack the bar and take 2-3 steps backward, lining your feet up much like you’re about to perform a regular back squat.
• Now get set into position by pressing the bar overhead and holding it directly over the mid-line of your body.
• Begin the movement by lowering yourself until your hips break parallel with the top of your knee, while holding the bar static over your head/mid-line of the body.
• Once you are completely lowered, explode off the heels back to a standing position, with the bar still overhead; this completes one repetition.

• NOTE: This is arguably the most technical lift in this article and will take a significant amount of practice to master. Be patient and consistent!

Floor Presses
The floor press is an excellent variation of regular bench presses, performed while lying supine on the floor (hence the name floor press). This exercise is a great alternative from usual chest and tricep exercises like dips, flyes/pec deck, push-downs, etc…
Execution (can be performed with barbell or dumbbells):
• Begin by lying on the floor supine in a power rack with the safety pins removed and the bar holders placed about knee level
• Your neck should be about parallel to where the bar is, similar to how you would setup on a normal bench press
• Take a slightly wider grip than you would on normal bench presses and adjust as needed
• Lay your legs flat out along the floor, this forces you to keep your glutes on the ground so you can’t “cheat” the weight up
• Tighten your shoulder blades and press the bar out of the rack similar to how you would begin a normal bench press
• Lower the bar until your elbows touch the floor, pause for a moment, and press the weight back up to the starting position

DB Six-Ways Laterals
It seems like the exercise selection for working the deltoids is rather minimal, so these are a great movement to add some variety to your shoulder training. Beware these are quite a bit more challenging than usual dumbbell side laterals. The movement consists of 6 different motions, all targeting the deltoids (mostly the anterior and medial heads).
Execution (can be done seated or standing):
• With each hand holding a dumbbell setup in position like you would be if you were performing typical DB side laterals (your hands should be pronated throughout the entire movement). The first movement is identical to a side lateral, but once you complete that motion keep the dumbbells static in the top position (i.e. your arms should be straight out to your sides). Now bring your arms so they are straight out in front of you and again keep the dumbbells static in this top position; this completes the second motion
• Now elevate your arms so they point straight up towards the ceiling, and hold at the top; this completes the third motion
• Now to complete the next three movements, you simply reverse the first three motions you just performed
• Once all six motions have been performed and the DBs are back in the starting position, you have completed one repetition.

Hopefully by incorporating these movements into your routine you’ll find some new pep in your gym routine. Better yet, these movements will make you stronger all over and help you shape your entire body. If you’re unsure of how to perform any of these exercises don’t be afraid to look for visual demonstrations on the Internet. Safety and proper technique is key when doing these movements.

Powerful Benefits of TRX


It’s Perfect for all fitness levels

It doesn’t matter if you’re an athlete or interested in switching up your normal fitness routine; functional training including TRX training and Bailey’s TRX classes, are beneficial for all levels, athletes or non athletes. Since you are able to change you body position slightly through the various movements, the workout load may be increased or decreased based on your fitness level, making it suitable for everyone.


You improve your cardio endurance and strength simultaneously

Training with TRX straps will improve your overall strength while greatly improving your cardiovascular capacity. You have the option to alter your speed of your performance for any exercise move, helping you to give your heart and lungs a killer workout while increasing your muscular strength throughout your arms, core and legs through a variety of movements.
It helps achieve any fitness goal you have

Because of the versatility of the TRX suspension training, it helps strengthen your entire body, helping you achieve your over all fitness goals. Want to run faster? Want to improve on your pull ups? Are you signing up to run your first 10k? TRX can help you achieve that goal! Whatever your aim, regular TRX suspension training will get you there.



You meet friends and get the support you need through TRX class

At Bailey’s we don’t just build muscle, we build friendships and give you the support you need to succeed. Try a TRX class today and get any questions you have answered on proper form technique, strategy and more.

Visit to find a TRX class near you!


Low impact nature

Because of its suspended nature, TRX suspension training is very low impact and means that your joints are not put under much stress. In turn, this means that there is a low risk of injury, allowing you to train as hard as you wish with less risk of causing or agitating a pre-existing injury.



It’s unconventional and gives you a break from your normal workouts 

Sometimes the monotony of going to the gym can be tedious, and we can often struggle to keep motivated with our fitness programmes. TRX suspension training is unlike any other technique for working out and can be mixed into your normal training to liven it up. This will keep you engaged and looking forward to your sessions time and again. By combining TRX suspension training with other activities, you will be able to get a great workout in a fun and new way.

5 Ways to Naturally Boost Your Metabolism

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It’s no secret, as you age, metabolism tends to slow down. Why does this happen and how does is effect your body weight? Simply stated, metabolism is a complex physical and chemical process which occurs in a living cell or organism necessary to maintain life. This is the rate that your body burns calories in order to sustain bodily functions including digestion, sleep, recovery, physical activity and even breathing.

Metabolism will differ from person to person and can be increased or slowed down due to food & water intake, exercise, body temperature, hormones and stress. To stay thin, strong and fit, even as we age, taking proper care of metabolism is vital. Weight loss is all about burning more calories than what you are consuming. Periods of inactivity, fast food and stress can all slow down the metabolism. Luckily, there are natural ways to increase it and reverse the damage.

Three Simple Steps to Boosting Metabolism

  1. Build Lean Muscle With Weight & Resistance Training

Many times we hear that to lose weight we must do cardio and eat less and little emphasis is put on resistance training. While this initially favors for the scale to decrease, it can have very negative long term results. It is important to realize that our body’s do not care what they look like on the outside. It has one priority and that is survival. It will do anything within its power to sustain your life. When we dramatically cut calories and add in just cardio our body will see it is in a deficit and will use 2 types of fuel sources to make up the difference; Muscle the body doesn’t see as necessary for survival will be stripped and fat will also be pulled. If you aren’t lifting to preserve muscle, it will atrophy. As our weight decreases because of the lowered nutrition and cardio our bodies metabolic rate will also decline because of the muscle that is shed. This effectively takes your current deficit and squeezes it smaller. Ultimately giving you diminishing returns on your caloric restriction and cardio time output. You also weigh a bit less, so your body will have less to move, again less calories burned for the same activity. You burn more calories per day when muscle increases. Aim for a few weight lifting or resistance training sessions mixed in with cardio or group fitness classes for best results.

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Protect your metabolism and lift weights. Lift as heavy as proper form will allow and constantly seek for more and more strength. It is in our best interest to keep as much muscle as possible while trying to lose fat.

2. Get your Omega 3’s 
According to Dr. Edward Group with Global Healing Center, “omega-3 fatty acids reduce the production of a hormone called leptin, a natural chemical that lowers your metabolism.” Animal studies done at the University of Wisconsin found that lab mice with low leptin levels produced faster metabolic rates than mice with higher levels of the hormone.” Examples of foods with high omega-3’s are fish, fish oils, nuts, seeds and flax seed.


3. Drink water and lots of it!  

Studies have shown water has the potential to increase fat burning while detoxifying the body and suppressing appetite. It is recommended to drink at least 8 glasses of 8 ounces of water a day and more when you engage in exercise. A dehydrated body cannot function as well. Water is also used to transport nutrients in the body and assist with muscle repair and growth.


4. Sleep 

Not getting enough sleep is another way to slow down your metabolism. Think about it, if your body is fatigued, how do you expect it to work at its optimum? Understandably, an exhausted body will not be as efficient in burning calories so make sure you get plenty of good night’s rest. A well-rested you will be a lot more efficient. Aim for 7-9 hours per night.
5. Diet

Nutrition accounts for most of our results when it comes to aesthetics. Have you ever heard the term, you can’t out train a bad diet? There is some truth to this! Avoid eating poorly and instead, maintain a healthy diet. Try to avoid high fatty and processed foods and reach for something healthy, organic, and as natural as possible. Food is what you need to fuel your workouts and maintain a healthy body and mind. Think of food as a tool to help you reach your goals. Muscle needs calories to grow. Restricting food long term may severely hamper your metabolism long term. Eat for your goals!

Benefits of BCAAs


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So, what is all the hype about supplementing with BCAAs?!  Well for starters, amino acids are the building blocks of protein and therefore, the building blocks of lean muscle. Branched Chain Amino Acids (BCAAs) refer to three specific amino acids – Leucine, Isoleucine and Valine – that the body must obtain from either food or BCAA supplementation. BCAAs can be used by muscle cells as an energy source, which may help offset muscle breakdown during endurance exercise and help support recovery and repair after weight training. As a result, BCAAs are a popular and relevant supplement among those who exercise regularly.


Need a high quality Amino supplement? We’ve got you covered! Bailey’s now carries high quality amino supplements including AMINO X by BSN. AMINO X is a  stimulant free, BCAA formula designed to support endurance during your workout and aid in muscle recovery post training, so you can push your performance to the next level. Featuring a 10 gram blend of BCAAs and the essential amino acids, L-Alanine, Taurine and L-Citrulline, AMINO X will help your body recover from today’s workout and prepare for tomorrow’s. Offered in five refreshing flavors, AMINO X provides you with versatile, nutritional support for any type of workout regimen.




Need a mild energy supplement filled with BCAAS?! Another great product which also focuses on increasing energy and performance is ESSENTIAL AMIN.O. ENERGY By Optimum found at any of our Bailey’s locations.  This product is great for anytime you want a fruit flavored or coffeehouse inspired boost of energy and alertness. You can determine what’s appropriate for any situation, adding a 2-scoop serving to water for an afternoon pick-me-up or increasing the amino acid matrix to 10 grams with a 4-scoop pre-workout drink that delivers 200 mg of caffeine from green coffee and green tea extracts.