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why working out is more than just exercise

7/21/2023

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Working out has more benefits than just strength and endurance. It can be a boon to your mental health and feeling of social connection, too! There are so many ways to work out both by yourself or with a group of friends or new people. 
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Photo by Yaroslav Shuraev

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3 ways to level up your home fitness routine

2/1/2022

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Since the start of the COVID-19 pandemic, many of us have taken to working out from home - whether due to gym closures, or a lack of commute that takes us by our gym. Having a home workout routine that works for you is a great way to stay active, even as gyms re-open. Even as you get back to your "normal" workout routines, home workouts are great for when it's too cold outside for your run, or when you're traveling with only your hotel room as a gym. 
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Photo by Jonathan Borba on Unsplash
*This post contains affiliate links. By purchasing products through the link in my post, I get a small portion of the proceeds which helps support me to continue writing this blog.

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focus on the physical

3/1/2021

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Physical and mental health are both important, and inextricably intertwined. In this blog post, I encourage you to take stock of old injuries, current habits, and and to try out a lifestyle of moderation rather than always going ALL IN. 
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Photo by Scott Broome on Unsplash

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how to stay active while working from home

5/19/2020

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Whether your gym is closed or your schedule is off kilter from juggling new home and work responsibilities, it can be tough to stay active while working from home.

With the COVID-19 pandemic, the state of our world changes week to week, and that stress can affect you more than you may realize. From keeping your energy up to eating healthy at home, taking steps to improve your wellness in this tumultous time can give you a sense of control.
Blonde girl with black glasses in grey sweatshirt sitting at desk on the phone in an airy living room with orange tulips and green house plant

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4 ways to battle sitting at a desk all day

4/10/2019

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No matter how much you love your job, chances are you don't love sitting all day. 

Even with more offices adopting standing desks and treadmill desks, it's not great to do that all day either. 

So how can you counter the unfavorable aspects of sitting all day?
start your day with an active commute

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3 tips for better rest days

3/7/2019

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Rest and recovery is just as important for your fitness performance as your workout. 

If you don’t give your body plenty of time to recover in between your workouts, you risk overtraining syndrome., characterized by persistent fatigue, mood disturbances, and decreased athletic performance.

With regular training, your body recovers from the acute fatigue in a few days.

​Functional overreaching and non-functional overreaching require longer term recovery with days to weeks to months before progressing to overtraining syndrome, resulting from inadequate rest and recovery while in a state of overreaching.
 
Many adopt a “no pain no gain” and “push through” mentality – but implementing that practice in your training increases your risk of overtraining and therefore risk of injury. If you want to train tomorrow or next week, take care of yourself today.
 
Here are a few ways you can recover well and get better results from your workouts.
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Workout at the Park - No Gym Required

3/18/2018

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 Switch up your workout routine with these exercises next time you go for a walk in the park! | #JBTL at BaileyDeBarmore.com
Original photo by Emma Simpson on Unsplash
I've been meaning to write this post for awhile, as most of my workouts are outdoors, at a local park, with my dog! 

Jogging, walking, and hiking are great cardio activities and combine the beauty of the outdoors with improving your heart health. (Did you know even 10 minutes of continuous aerobic activity can improve your cardiovascular fitness? So get that lunchtime walk in!) 

Colleagues often talk about how bad they feel about staying indoors, working, on a beautiful day. Not only does enjoying the fresh air and being in the moment make you feel centered, but pining away looking out the window can do the opposite. 

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staying fit in grad school

10/3/2016

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Did you open this post thinking it was going to be another bouncy six-pack twenty-something sharing her early morning 10-minute workout? So sorry if I disappointed you. 

Perhaps I should have titled it "how to stay sane while trying to stay fit in grad school". The school gym isn't very far from me - but it's not very close either. I've heard there's showers in the basement of the school - maybe I could go for a run in between classes (in the southern heat) like the girl I see everyday at lunch. PS I'm pretty sure shes running to and from her Athleta (Lulu Lemon, Fabletics) photo shoot. 

​So what am I going to talk to you about then?
Staying Fit in Grad School - While Staying Sane [Bailey DeBarmore #JBTL]
I'd like to share the conversations (arguments?) that go through my head at least weekly, if not daily as they pertain to academics, wellness, social life, and literally just maintaining function. 

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2 tips for getting to the gym

6/20/2016

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A few weeks ago I joined a new gym, had my metabolic rate tested, and had a cardio plan to follow. Over the years, I've followed various fitness regimens and can reflect back on how they meshed with my schedule, how I felt, and if they would fit in my life now. 

Right now, back pain and the desire to lean out are having a tug-o-war with my body. I'm seeing my chiropractor twice a week, but also taking it easy. I would rather workout 1-2 times a week (instead of 5) until I rebuild some strength than overdo it and be stuck on the sidelines. 

It's better to build up from where you are.
2 Tips for Getting to the Gym | Bailey DeBarmore

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30 Minute Workout: Cardio-Weight Combo

11/24/2014

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Yes, you read the title right! I'm going to share with you my new fitness focus for November:

quick endurance circuit training
Let's break it down:
- QUICK: Only 30 minutes out of your day, 2 times per week
- ENDURANCE: These workouts boast high reps with moderate weight for muscle endurance and...
- CIRCUITS: Circuit training itself brings cardio into your weight workout so it will provide you with an endurance double-whammy

*BONUS: The constant movement of this workout and its engagement of large muscle groups can boost your anaerobic capacity, too! What's anaerobic? It is a certain process that your body uses during exercise for quick fast movements (example: 100 yard dash). Contrast this with aerobic exercise that is more like a 1-mile run.

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From Zero to Fit with TABATAs

9/27/2014

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Have you heard about working out "Tabata-style"? No?

Have you heard about circuit training? And the benefits of increasing your cardiovascular burn while strength training? (aka two birds-one stone)

If you haven't gotten the gist yet, let me outline what Tabata workouts are.

Pronounced "tah-bah-tah", tabatas are a high-intensity workout that is done in 4 minutes. Yes, four minutes. And yes it is effective. Tabatas came around after a Japanese researcher (Dr. Tabata himself) discovered that high intensity workouts x 4 minutes versus moderate intensity workouts x 1 hour were incredibly more effective at improving both your aerobic (think: jogging) as well as your anaerobic (think: sprints) fitness.

Tabata is a way of structuring your workout and has no limits on what movements you can incorporate. They are great with large muscle movements (using your chest, back, or legs) because engaging such a large muscle group also incorporates smaller groups. More muscles working means more burn and more muscle built.

Zero to Fit with TABATAS - Bailey DeBarmore

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Quickies: What if Exercise Were More Fun?

9/4/2014

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Has your school or place of work ever done a "stairs" contest where everyone commits to skipping the elevator and taking the stairs instead? I know that I typically feel better when I make that choice, but sometimes its daunting and simply the last thing I want to do.

This group in Stockholm, Sweden took it a step further! They hypothesized: would people choose the stairs over the elevators if it was fun?

Watch and find out!
Do you know of similar events? Post below!

-Bailey
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5 Ways to Change Up Your Workout

9/4/2014

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5 Ways to Change Up Your Workout    |    Bailey DeBarmore
Do you feel stuck in a rut with your workout?



Have you scoured magazines and Pinterest looking for exercises to try, only to realize maybe they're not for you?


Here's five tips to change up your workout
without trying anything drastic.

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Stop Fat Talk!

6/10/2014

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Stop Fat Talk      | Bailey DeBarmore
What is fat talk?
Body-critical talk; contagious; worsens existing poor body image and self esteem; sets the stage for eating disorders; often reflects how the speaker is expected to feel about her body, not how she actually feels (1)
Have you noticed any "body-positive" campaigns lately? Perhaps Operation Beautiful by TriDelta? Or "Fight Fat Talk" by Special K? Don't forget one of my favorites, the Self-Esteem Project by Dove that has an entire section devoted to the Role of the Media and how airbrushing and photoshopping as well as scantily clad music video dancers impact the young women of the upcoming generation. They have games like "Retouch Roulette" where young girls learn to spot altered images, gradually redefining their sense of beauty without the impact of the media.

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10 Benefits of Exercise Beyond Weight Loss: Part II

5/22/2014

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10 Benefits of Exercise Beyond Weight Loss  |   Bailey DeBarmore

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10 Benefits of Exercise Beyond Weight Loss: Part I

5/20/2014

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10 Benefits of Exercise Beyond Weight Loss    |   Bailey DeBarmore

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