BAILEY DEBARMORE
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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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3 ways to get out of a rut

9/13/2019

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Routines can provide us with stability that helps us organize not only our day, but our minds. But if your day-to-day life is bordering on hum-drum and you find yourself daydreaming about something different, you may be in a rut. 

You don't need to make any drastic life decisions to get out of a rut, though that's the solution we often see at the movies or on television. 

​Today I'll share 3 ways to get out of a rut. 
3 ways to get out of a rut

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tips for eating healthy at breakfast, lunch and dinner

9/6/2019

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Many of us have hectic schedules, and trying to sleep enough, exercise enough, and eat well feel like another full time job. 

Did you miss my post on healthy routines to take care of yourself? Check it out here.

Today I'll talk through some common challenges we encounter at breakfast, lunch, and dinner, and talk through some solutions. I'll also share my own challenges with cooking for one and some things I've found to help solve my problems!

Have different challenges? Comment on this post and I'll incorporate it into the next post.
Solutions for Meal Challenges
This post contains affiliate links. When you purchase something through my link, I earn a small commission at no extra cost to you. Affiliate links marked with *.

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getting active with a chronic condition

3/12/2019

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It’s difficult to start a new habit, and starting a regular exercise routine is no different. However, if you have a chronic health condition, an amputation, or an injury, the typical blog posts about eating your macros, building your fitness model body, or other appearance-focused information isn’t where you need to start.
 
Physical activity, which is any movement we do with our body (exercise being one of them), is beneficial for nearly all persons in preventing disease, preventing progression, and managing symptoms. Physical activity can also exacerbate existing conditions or lead to new injuries if approached too vigorously. For example, regular activity can help with the pain of fibromyalgia and fatigue of chronic fatigue syndrome, but too much too fast can worsen the symptoms.
 
Let’s get you started on the right track.

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3 bad habits worth breaking

3/7/2019

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​Good habits are hard to make and bad habits are hard to break. Today I highlight 3 bad habits that are worth your time and effort to break!

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5 tips for a healthier workplace

2/28/2019

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In the last 5 years, workplace wellness has become the norm, as insurance companies and employers finally agree with wellness experts that healthier workers save money - through increased productivity, reduced sick days, and reduced medical bills.

Whether you work for a large company with a formal workplace wellness program, or at an itty bitty start-up or mom-and-pop shop, you can use these ideas to spark discussion at your own workplace. Find out if your company has a Wellness Committee or similar group, or create your own!

customize

One of the most important aspects of adopting change for a healthier workplace is buy-in from everyone. Changes may not be do-able at a company-wide level, or department-wide level. Customizing changes for teams, divisions, and other units will enhance adoption because it will meet the needs of those employees. More examples on that later. ​
5 Tips for a Healthier Workplace

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3 simple changes in the kitchen

7/9/2017

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Every method out there to help you eat healthy serves a certain purpose. However, your approach to eating and fitness dictates which purposes you need to employ in the first place. 

Methods for an "eat to live" person will be very different than those for a "live to eat" person. Similarly, if you struggle with cravings, your best approach likely won't work well for someone who struggles with feeling hungry all of the time. 

Today I'd like to share with you 3 simple changes I have made in the kitchen.
3 Simple Changes in the Kitchen from Bailey DeBarmore at #JBTL

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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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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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Should I Take a Multivitamin?

8/28/2014

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Should I Take a Multivitamin?   |   Bailey DeBarmore
In my opinion, there are two groups of people who should take multivitamins:
  1. Pregnant women (specifically prenatal vitamins)
  2. People with a medical condition for which a doctor has recommended they take a multivitamin - such as malabsorptive diseases, including but not limited to Crohns, ulcerative colitis, pancreatitis, liver disease, and cystic fibrosis

Where the line is drawn (in my opinion) is when your primary care provider at your annual "well" exam suggests you take a multivitamin to "fill in the gaps" in your not-so-perfect diet.

It is to the habitual multivitamin takers, who are otherwise healthy, that I am talking to.


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Gout Diet: Is All Hope Lost?

8/20/2014

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The Gout Diet - Is All Hope Lost?   | Bailey DeBarmore
Gout is a condition where crystals - made up of "uric acid" - build up in the joints, causing swelling and intense pain. Treatment is a double-edged sword: what you eat and drink.
If you've ever talked to your doctor about a "gout diet", you were probably discouraged by Doc's answer. Traditional gout diets recommend restricting some of the tastiest food and drink there is! And just like any restrictive diet, it can leave you irritable and depressed, pining away for the foods of yesterday.
Luckily, a general healthy eating plan combined with some of the newer medications out there can cut down on the number of gout flare-ups you have - without an overly strict diet. (1)

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What Are Probiotics & Should You Use Them?

7/7/2014

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What are probiotics & should you use them? - Bailey DeBarmore
Your body has more non-human cells than human cells. In fact, 10 times more! These non-human cells are called "microbiota" and include bacteria as well as other types of cells. Do you remember The Human Genome Project that concluded in 2001? Researchers succeeding in mapping out the entire genetic makeup of human DNA.

The National Institutes of Health, America's premier research institution, has embarked upon The Human Microbiome Project to do just the same but instead, map the microbiome that resides within the human body.

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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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Should You Eat Low-Fat Foods?

5/27/2014

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The production and advertisement of low-fat food products has skyrocketed in the past few decades - likely due to the research that came out 40 years ago which supposedly linked fat to heart disease. New research has surfaced that challenges this long-held belief, revealing that fat has a "null" effect (not bad, not good) on heart disease risk.(1)
​
Should you eat low fat foods?    Bailey DeBarmore blog

Another theme in "food media" these days is buying local, organic, and natural. These terms can carry many meanings which means they can be confusing, too. But with the resurfacing of the Paleo diet and its followers, fuel has been added to the proverbial fire. The premise is that eating foods that are minimally processed (if at all) is more beneficial for our bodies, avoiding the preservatives and other chemicals added to foods for shelf life and appearance that our body doesn't recognize.

I want to arm you with some knowledge about low fat foods, so when confronted with the aisles of options at the grocery store, you feel equipped to make the decision that is right for you.

  • First I'll teach you what the different types of fat-reduced products are and what the claims mean.
  • Then we'll talk about two different categories of food: foods you can have low-fat without worrying about menacing ingredients, and foods you should choose the full-fat option.
  • On the way you'll learn the reasons behind these categories, and see examples that illustrate each point.

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10 Reasons Why You're Not Losing Weight

5/15/2014

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10 Reasons Youre Not Losing Weight  |   Bailey DeBarmore
The magazines at the grocery store check-out feature "Best & Worst Beach Bods" and "5 Ways to Lose 15 Pounds!" that draw you in and flip the switch to start the fat talk.

Whether your doctor has mentioned you should lose a little weight (or your mother), whether its been a lifelong battle for you, or any other reason why you might still be reading this blog post - when you try to make changes in your life, and no fruit comes of it, it can be frustrating.

You look up healthy cooking recipes, join the gym (and go almost every day!) and clip a pedometer on, the scale still won't budge. And you're trying so so hard.

There are often one or two sneaky habits that persist despite healthy changes that we a) don't know are hindering our road to success or b) we are still in denial.

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How to Achieve Long-Term Change for Diet and Health

5/8/2014

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Achieving Long Term Change    |   Bailey DeBarmore

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