The Home Fitness and Performance Survival Guide
Being stuck at home does not mean you cannot still improve your health, fitness and performance. You can still stay fit, resilient and strong with the right plan. Here are some recommendations to help get and keep you on track to your goals:
Home Exercise Programs
Exercise Library – On my YouTube page you can find a library of videos with instruction for over 160 exercises, all of which require minimal to no equipment: https://www.youtube.com/playlist?list=PL11kR1lw828aEfK4UwfOqgY6qb-0glqnv
Online Programs – Have a custom program created for you based on your profile and goals and your time, space and equipment available
Remote Coaching – In addition to a custom program, receive coaching calls, nutritional guidelines, training guidance and daily check ins
Virtual Testing – Thanks to the power of technology, we can do an assessment of your fitness and movement from your home
Other Resources – For the more advanced fitness enthusiast, I highly recommend the work of Pavel Tsatsouline, specifically his books Simple and Sinister, The Quick and the Dead (Q&D) and the Naked Warrior. Pavel’s minimalistic approach is brilliant and each book covers a program based on only two exercises each that can be done with just bodyweight or a single kettlebell. I have followed the Q&D program for the past few months because of a hectic travel schedule and have been able to maintain my strength and fitness with minimal time in the gym.
Home Exercise Equipment
A full list of suggested equipment can be found here as well as where to purchase it at a discount: https://ericdagati.com/866-2/
Nutritional Supplements
I am not a doctor or nutritionist, so check with your medical professional before taking any nutritional supplement. Also always remember, supplements support good nutrition and do not replace a bad diet. Here are a few of my personal favorites to stay resilient and keep my system strong:
Greens – My favorite brands are Green Superfood by Amazing Grass and Athletic Greens
Protein – Warrior Blend by SunWarrior is a good plant-based protein and Jay Robb and Native Fuel by Ascent are my two favorite whey formulas
Other helpful products include Probiotic formulas, Fish Oils, Zinc, Vitamin C & D
Cool Apps to Use
The Wim Hof Method – If you have not heard of Wim Hof, he is a pretty amazing man with an amazing story and a training model that has been shown to improve health and the immune system. I have been following Wim’s breathing method daily for over a year, as well as practicing daily cold showers. The app is free and guides you through everything.
Interval Timer – If you want to incorporate HIIT programs, this app makes it super easy to set up countdown timing intervals
Headspace – This meditation app offers a free intro program and affordable monthly and yearly plans after that. I have tried a bunch of different meditation apps, but this remains my favorite. You can also try Calm or Waking Up
Morpheus, Whoop or HRV4 Training – Monitoring your Heart Rate Variability (HRV) can be very insightful for tracking your fitness levels and daily readiness. Most of these require additional equipment (arm or chest strap) for higher accuracy. My personal favorite is the Morpheus which I use daily. For more info on Morpheus, go www.8WeeksOut.com
YA (Yogi Approved) Classes – There are a ton of online resources for yoga instruction, with some being free and some requiring a membership. This is one of the better ones I have found.
Articles and Books to Read
Breathing: How, What, When and Why
Learn about the power of the breath for the health of your body and mind as well as specific techniques
The following books I highly recommend and are very appropriate for the current time:
–The Subtle Art of Not Giving a F**k, Mark Manson – The title pretty much sums it up, but it is both comical and insightful way to approach the challenges in life
–Stillness is the Key, Ryan Holiday – One of the top books I recommend on the power of mindfulness
–Man’s Search for Meaning, Victor Frankl – After hearing the author’s tale of maintaining a strong spirit while surviving the atrocities of the holocaust you realize that whatever your situation is, it probably isn’t that bad
–The Daily Stoic, Ryan Holiday – Learn from great thinkers like Marcus Aurelius, Epictetus and Seneca about how to keep things in perspective
–Why We Sleep, Matthew Walker – There is not a person who I have recommended this book to who hasn’t been incredibly grateful for the impact that it has had on their lives