My overall health and fitness are a HUGE part of my lifestyle. Starting off a new year on the right foot when it comes to your health is so important. We are nothing without our health. One of my 2024 goals is to continue to be healthy and improve every day. I want to create more healthy habits, continue to incorporate more protein into my diet, workout, and lead by example so my kids adapt this lifestyle. I want to live a long and healthy life for myself and for my family, as well as set an example for my children of what living out a healthy lifestyle looks like. Over the years I have learned a healthy lifestyle is much more than just daily workouts. Along with fitness, a healthy lifestyle includes proper nutrition, adequate sleep, water, stress management and an overall approach to keeping the mind and body fit.
In addition to eating clean, MOST of the time, you gotta live a little, supplements are very essential! A good daily lineup is very important to me & my goals. Supplements can help us achieve our fitness goals and reach our full potential by filling in gaps and to ensure we are getting all of the proper nutrients to meet our body’s needs. Supplements are just that.. they are designed to supplement an overall balanced diet – they are not “replacements”, they are supporters!
I truly feel a difference when I stay regimented and incorporate these supplements into my daily routine. It can seem overwhelming with so many different supplements out there, so I want to share my supplement routine with you and why I consistently choose to incorporate them into my daily routine every single day.
QUALITY IS CRUCIAL
First things first… research is important when it comes to choosing your supplements. Through research you can easily identify the quality of supplements you are putting into your body.
The risk of low quality supplements is that they may not actually be what’s on the label or they aren’t able to be properly used by the body aka they are not bioavailable. In a lab we can mimic vitamins and minerals but there are only certain molecular configurations that can actually be absorbed from the stomach into the bloodstream through the intestines. Low quality supplements may never get absorbed or they are only absorbed in very small quantities!
1stPhorm supplements are bar none the highest quality. You might think I am biased because Sal is in the industry, but I fully trust 1st phorm products because they are made in an SQF level 3 FDA inspected facility (this is not required by law, but they go above and beyond for their customers). They are tested at the ‘raw goods’ level and at the ‘finished goods’ level ensuring that you receive the highest quality and safest possible supplements for your body. This also ensures that you are getting the proper amount needed and it is bioavailable so your body can use the ingredients to their full potential.
AM Routine
Every morning I drink a protein shake for breakfast. I workout fasted first, and then drink my shake after.
MegaWatt Pre-Workout
- This is my favorite pre-workout. It gives me just the right amount of energy during my workouts without making me feel shaky. It helps me feel more energetic and strong during tough workouts, especially on days when I am dragging, this helps me wake up! I never took it while I was pregnant and definitely missed the energy boost!
- How I Use: About 15-20 minutes prior to my workout, I mix ½ scoop of MegaWatt into a bottle of water. You can drink it all before you start or continue to sip it throughout your workout.
1 Scoop Level 1 (OR PHORM 1) & Opti Greens 50
- This is a low temperature processed, whey protein blend that you would use as a snack during the day or a meal replacement on the go. The reason low temperature processing is important is because it maintains the nature of the protein and isn’t as harsh on your tummy, causing less gas and bloating.
- I use chocolate or vanilla…I’m a plain protein kinda girl. I mix 2 scoops of Opti Greens 50 with 1 scoop of protein powder. I like to make it in one easy shake so I can just slam it and run out the door! I use 8 oz of super cold water, blend together and go!
- This is my daily dose of greens and probiotics! Like most people I struggle to get in a well balanced variety of greens and OG50 helps me fill that void. This product is amazing for Gastro-Intestinal “gut” health, it helps with gut motility, digestion, regular bowel movements, & majorly decreases BLOAT! The Opti-Greens are berry flavored and go down easy and smooth!
Microfactor Daily Multivitamin
- This is my daily multi-vitamin pack. I love how easy it is that all of my essential vitamins are in one little pack ready to go. I live a super fast paced life and having everything set out for me in a convenient pack not only fills my nutrition gaps but makes it EASY! I don’t have to open and close 5 different pill bottle to get each thing. This pack contains EFA, CoQ10, Multi-Vitamin, Probiotic, Fruits and veggies cap and antioxidants! It also comes in a powder form which I LOVE because I can simply add it to my morning shake!
- How I Use: Take a Micro Factor Pack with water after a meal (do not take on an empty stomach) OR add one scoop of Micro Factor Powder to my protein shake or Opti Greens 50.
Collagen in my coffee
- Collagen is a protein found in every single joint, tendon, bone, and ligament in the body and it is crucial to strengthening and keeping all those tissues healthy! Not only that, but it also helps support our skin health, elasticity, nail strength, hair health, and strong joints … among many other things! It is important to note collagen supplementation will only give you the benefits you need if you are hitting your protein goal for the day.
- How I Use: I simply add 1 scoop of Collagen in my morning coffee. The best part is the collagen comes in several amazing flavors so I don’t even need to add creamer!
Full Mega: Omega 3
- This is my high potency Omega-3 supplement. This is a non-negotiable for me! Omega-3’s are amazing!! They are powerhouses that help with overall cellular functions, decreasing inflammation, and brain function. Even better… they reduce inflammation and increase hydration in our skin, too!
- Omega-3 fatty acids are essential to our bodies; meaning our bodies do not produce these and we must get them through diet or supplementation. I work to get as much as I can in my diet by eating salmon or nuts, but that does not fulfill the recommended amount for optimal benefits. Incorporating Full Mega into my daily supplement routine has helped me feel better overall, especially after those tough workouts my trainer has been putting me through. The anti-inflammatory properties are so beneficial after all of the stress I put on my body. Taking these has truly made an impact on overall health in the short term but also long term; everyone out there can benefit from these Omega-3’s.
- Note from our Dietitian, Darcy Kammeier: make sure you are getting high amounts of EPA/DHA (the active omega -3’s) and keep Omega-6 & 9 low (they are inflammatory)
- Full Mega has: 2500 mg Omega, 900 EPA and 600 DHA
Afternoon Snacks:
Throughout the day at work, I need quick & nutrient dense food sources. I love the protein beef sticks and vegan bars.
Protein Beef Sticks
- These are a great snack packed with 20 grams of protein, right at 200 calories or less, no MSG and no nitrates. These protein sticks are made with the highest quality lean beef and pork available.
- My favorites are Jalapeño & Seasoned BBQ.
Vegan Power Pro Bars
- This bar is the BEST vegan protein bar I’ve ever tried, you won’t be disappointed. These bars are packed with 15 grams of protein with a great vitamin blend. They are 100% vegan and gluten free. Great taste & whole food ingredients, you can’t beat that!
- My favorite bar is the Chocolate Brownie
Pm Routine
Full-Mega: Omega 3
Hair Skin Nails Essentials
- Being in the Aesthetic industry and knowing how important overall nutrition is to the health of hair, skin, nails I want to be sure I am giving my body everything it needs to produce these healthy cells. Hair Skin Nail Essentails is a like a multivitamin specifically formulated for this; helping to boost collagen production to help produce more growth in strength and texture in the appearance of hair, skin, and nails.
- How I use: Take 3 capsules before bed
Magnesium
- We cannot forget this gem of a nutrient – this is something newer I have added in and let me tell you that at night, it really helps me to wind down and feel so much better. This is because Magnesium is an essential mineral that we NEED to function and most people do not get near enough from their diet alone. 1st Phorm blended 6 forms that help with so many functions… Helps with cell function and relaxation of muscles, nerve control (stress reduction), helps with bone growth, keeps you focused, and so much more.
- How I use: Mix 1 scoop with 4-6 oz water (cold or hot) about 60-30 minutes before bed. My favorite flavors are Peach Ring and Chocolate Sea Salt.
How Do I Fit All Of these Supplements Into Each Day?
I am constantly on the go and have very limited time in the morning before we head out of the door to school and work. My younger self would skip breakfast or grab something convenient (and likely unhealthy) to eat in the car… but not anymore! Now, I set myself up for success and start the day off on the right food with an on-the go protein shake! It is so easy for me to mix and take with me on the go. It’s important to start the day off with protein as it is the building blocks of cells and help with everything, including our skin too! 🙂
There you have it! It might feel like a lot but because some of the supplements are food based like the proteins and the opti-greens it really is just the same as eating food! Having these “supporters” aka supplements in my diet helps me achieve all the nutrition I need, thanks to the added vitamins and minerals. Plus they are super convenient. I’ve built my supplement routine for me and what I need and I LOVE it!
XO-
Racquel
