Wellness

Fitness Lifestyle: Home Workouts for Four Years

Jan 24, 2022

fitness lifestyle a picture of sneakers, dumbbells and a water bottle

Fitness Lifestyle: Fitness at Home Four Years Later

A fitness lifestyle requires commitment. This is the one activity that remains consistent. In four years, I went from working in the office to two years of working from home. When the pandemic created a lockdown it was easy to continue my home workouts. Two years of living with a pandemic and trying to stay healthy were challenging. My workouts helped to deal with stress. As much as fitness helps physically it is my stress relief for mental health. I decided to forego a gym membership and continue with my home workouts. In four years I have logged at least 300 home workouts. I skipped some weeks because the reality of life sets in and the body can benefit from rest days. A fit lifestyle is not always perfect and the most important lesson learned is to use the next week to reset.

Fitness Lifestyle Workout Schedule

Plan a weekly schedule. how many days? what time works best? AM or PM Monday, Wednesday, Friday or Tuesday, Thursday, and Saturday I prefer an evening workout.
Choose workouts that make sense. YouTube is my go to for free workouts. My favorite certified trainer is Body Fit by Amy. She always provides a warm-up, modifications, and cool down. Some of my other favorites on YouTube include Well + Good, Fitness Blender, The Live Fit Girl, Caroline Jordan, Mad Fit, Workout Hotel, and Mr&Mrs Fitness. On YouTube you can search under thousands of key words such as cardio, strength training, yoga, pilates, HIIT or under equipment key words. There are fitness apps for a fee but I opt to use free workouts. Do what makes sense for you.
Equipment: home workouts require space and storage for equipment. I have invested in dumbbells, kettlebells, core sliders, mat, high density foam roller, resistance bands, medicine ball, stability ball. My two favorites are my TRX and a BOSU ball. If home workouts are an option, you can also find plenty of workouts using only body weight.
Space: Where you can workout is important to stick to a schedule.
Apparel: Dress in your best fitness apparel to prepare for each workout
Stay consistent, if necessary find an accountability partner, find a social media fitness group for motivation

Nutrition

The best suggestion I found for nutrition is to create balanced meals that are rich in vegetables, fruits, grains, and lean protein. One of my initial apps that were very helpful was MyFitness Pal which tracks foods. I am not a fan of eliminating foods I love but choose to eat in moderation. My best advice is find what works for you and stick to it. This fit lifestyle is not a one size fits all. Also, reaching out to a registered dietician to create a plan is a great idea.

A Home Gym for Fitness Regimen During Quarantine

Feb 1, 2021

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Fitness at home started two years ago. Since the quarantine started all gyms are closed. A home gym is pretty easy to set-up with the right equipment and a good space. My favorite platform for all my workouts is YouTube. There are thousands of free workouts.

Workouts on YouTube

@mrandmrsmuscle
@bodyfitbyAmy
@shortcircuits_fitness
@thelivefitgirl
@madfit
@carolinejordan
@nicolepearce

Home Gym Strength Training

1. Dumbbells, I started with 5lb increments and then increased by 5 as I progress. For safety purposes, I would suggest starting lower until you gain strength to use heavier with proper form.

2. Kettlebells are great for strength training but form is extremely important to prevent injury. There a are number of videos for beginners. I would suggest using these videos before training with a kettlebell.

3. A Stability Ball provides equipment that introduces instability to your workout regimen and it is another effective piece of equipment for strength training. I would suggest buying a stability ball that is the correct diameter for your height. Also, pump the right amount of air for the right firmness. If the ball is not filled enough it will not work for most exercises.

4. Resistance Band for Strength Training, inexpensive, and portable. These are sold in rubber or fabric. I have a pair of fabric that stays in place. The rubber bands have a tendency to fold. Depending on the exercise, you may find one work better than the other. These are great for strength training as well.

5. Bosu, Both Sides Up, I need to add this one to my equipment. The dome side, and the flat side can be used for a variety of exercises.

6. Medicine Ball, I purchased a 12lb. My suggestion is to purchase one that is at least 10% of body weight. As with other strength training equipment, start with a weight that is manageable before progressing.

7. Core Sliders, these work wonders for an intense abs workout

Home Gym Accessories

8. Workout Gloves

9. Mat

Workout Apparel

The most important part of staying consistent is finding a perfect fit for workout gear. This is my go-to line of apparel.

MY 2020 EXPERIENCE and LESSONS LEARNED

Jan 4, 2021

The 2020 experience was like no other year to date. January and February started off like any other year. I scheduled my colonoscopy and to my surprise, it was the easiest diagnostic test I have scheduled.

January and February 2020

One of my favorite things to do is finding good places to dine for breakfast, brunch, or dinner. In January I scheduled a brunch date at Tank and Libbys in Drexel Hill. My entree of shrimp and grits was so delicious and I was looking forward to returning soon. started looking for new restaurants to dine at for the year. After going through my Google calendar I realized I canceled my dinner date reservations at LaScala. Now looking back it feels like eons ago and I get to say last year.

March 2020

When March arrived I was looking forward to the end of an uneventful winter, longer days, and a countdown to Spring. All plans were diverted once mid-March arrived and the entire state was on shutdown due to the new virus, Covid 19. It feels like a blur now as I look back on how life changed in every way. We became a family of three with new routines that included more hand washing, masks, and practicing social distancing in public spaces. After three months we were scheduled to move, funny how what was planned in February looked completely different now. Schools went to online learning with a few hiccups along the way and the job went to working remotely. I think the biggest reality check was how shopping for basic items became a race to get to the store before the shelves were cleared.

April to June 2020

From April to June it went by so fast I cannot remember any of the details. We fell into a new way of living with the new protocols. When school ended for the year I think it was a sigh of relief for me. Summer had arrived and it was like none other. We were anxious to go somewhere but with new guidelines on travel or just staying overnight I was over it real quick.

July to September 2020

As the Summer was winding down, it was business as usual for us in terms of our normal activities. Instead of dining in, we ordered take out, our hair appointments, dental appointments, doctor’s appointments, diagnostic tests required masks. School gave an option of hybrid or full remote learning. We created a bubble to stay healthy.

October to December 2020

The changes were exhausting but worth the effort. The last three months included a return to school online, a tumultuous presidential election, new seasons of Fall and Winter, and daylight savings time. The summary of last year was filled with a lot emotionally and physically. My word for the year is gratitude.

What I Learned in Nine Months

Self-Care is Important- I spent most of the year getting in at least 2-3 workouts per week. https://www.instagram.com/cocoamommy This made a huge difference in managing stress. Cardio and Strength training is a win-win. My Instagram became my source of accountability for sticking to a fitness regimen. Scheduling time away is as simple as a pedicure and manicure.
Eating right helps to build a strong immune system and it starts with how and what I was eating
Take supplements, drink water, and get enough sleep
Make purchases that are a need not a want
Pay off debt and invest more
Create additional streams of income
Minimize stress, choose activities wisely
Commit to learning something new
GRATITUDE

Quarantine is our New Normal and What it Means for Us

May 14, 2020

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The quarantine is a new lifestyle change. All the activities we were free to do are now restricted. I am trying to wrap my head around what returning to the old life means. New normal, what does this catchphrase mean? I am trying to come up with ways to make this work. In seven weeks we are adjusting to a new way of life. It includes working from home, online learning, and new ways of doing errands.

A trip to the grocery store has now become an episode of the early bird catches the worm. A few weeks ago I was totally oblivious to the way toilet paper was moving off the shelves. When I found a multipack I grabbed it with no clue on what was to come in the upcoming weeks. In a matter of weeks, it was evident that panic shopping was taking over in the grocery store and Target. I realized we were now living with the reality of a pandemic and how it has altered our daily behavior.

Lessons Learned in Seven Weeks

Now that a trip to the grocery store may require waiting in line outside, using a delivery service is not a bad idea. The downside is trying to secure a delivery or pick-up time. One tip I found helpful is searching the delivery app in the wee hours of the morning to schedule. After two years, I went back to Instacart.
If you are searching for cleaning supplies, try to get to retailers as soon as they open. My local drug stores gave me the days for deliveries to grab inventory. A larger Target has more inventory each week than a mini Target. The best time to get items off the shelf is as soon as they open at 8 AM. Mid-morning, afternoon, and evening shopping is disappointing with very little left on the shelves of high demand items. I rediscovered Walgreens so check in stores that are not usually on the list. If you have the cartwheel app, you can order items available for pick-up. This makes a Target run quicker.
If you see toilet paper, paper towels, Lysol, gloves, sanitizer, and disinfectant wipes on the shelves grab it. Do not wait until you need it.
If you need baking staples, grab it when you see it. Flour, sugar, and YEAST are in huge demand. Also, chocolate chips. I guess there is a lot of baking. We have done our share.
Keep gloves in the car for pumping gas, my local gas station is now providing but this may be the case at each station.
If you order masks from Amazon expect a two to three-week delivery. Just make sure you have other ways to cover nose and face when going to places for errands.

Working from Home During Quarantine

This is not my first time working remotely. It is an adjustment in terms of finding a space to work, organizing files, communicating more via email internally, and taking a break during the workday, I realized how much time a commute takes from the workday. Technology makes it easier to communicate remotely with a wifi account. Telecommuting allows more time after the day ends to plan for family time. I love hearing how the Zoom app keeps the workplace connected for both work activities and after-work meetings for colleagues.

What is Online Learning for My Teens During Quarantine

College Freshman

My oldest teen started his freshman year in January. He was extremely excited to start his first college semester. My son’s two-week extension quickly moved to the end of the semester on campus. The real impact of the quarantine was obvious, I think. It is challenging for my son. One thing the school implemented was a pass/fail grading system. While it sounds like a clear solution to imposing restrictions it took a toll on his academic experience.

Middle School

The quarantine means my youngest teen is doing online learning for middle school. I think the transition to a new learning format is a challenge for the teachers and students. I realized it is a weekly test of endurance as we are adjusting to it all. The communication between school and parents is excellent. I am so glad parents’ feedback is important to make this process works for all students.

MY THOUGHTS….

What has the quarantine changed for us? There are more groceries and lots of dishes. I am trying to stick to grocery shopping every two weeks. We are planning meals together or at least agreeing on meals. Baking has become a past time from making zucchini bread, 4 ingredient peanut butter cookies to banana bread. Since the quarantine, my son has an interest in eating healthier and cooking. We are actually talking more and sharing feelings good, bad, or indifferent. I am conscious that teens need a mental break during this time as well as adults. My youngest is using screen time to decompress and my oldest likes to take walks on the local trail.

My Time

For me, the time means spending more time binge-watching what I find on Netflix, Hulu, and Prime Video. Also, packing, purging, and donating unused stuff we have accumulated over the last six years. This time is giving me time to organize. Adulting during this quarantine is a reminder to set aside time for physical and mental wellness. My hope is that we come through this healthier physically and mentally

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My First Colonoscopy and Preparation for the Screening

Feb 7, 2020

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Colonoscopy

A colonoscopy is a required screening for colorectal cancer at age 50. After discussing with friends and family, I knew some of the details related to the overall procedure. Last year, Will Smith posted himself in a hospital gown on the day of his procedure. Will neglected to include was the reality of preparing for a colonoscopy. I will try to give as much detail as possible.

Colonoscopy Prep

Where do I start? I would suggest eating light at least 3 days before the procedure. Why? The colon has to be cleansed for the procedure. This means according to my doctor’s instructions you will have to take laxatives. The food that goes in must come out. If possible I would do the procedure on a Monday morning so the prep is on Sunday. I think the more relaxed you are the better.

Three Days Before Colonoscopy

My prep instructions mentioned three days before to avoid nuts, seeds, and popcorn. Also, to stop iron supplements. I stopped taking my fish oil and vitamin E supplements the weekend before since these are blood thinners. I stopped my multivitamin on Monday before. Another suggestion I have is to THOROUGHLY READ INSTRUCTIONS for prep and allow time to call the doctor if you have any questions.

Two Days Before Colonoscopy

Two days before the procedure I tried to stick to my usual diet of whole grains, veggies, protein, and fruit for my three meals. The day before my procedure was restricted to only two meals, breakfast and lunch before my clear liquids only.

The Day Before Colonoscopy

There are restrictions on eliminating whole grains from meals. This means no oatmeal, brown rice, whole wheat products. My doctor’s instructions said to have low residue foods and I had to Google to find foods in this category. My breakfast included scrambled eggs and turkey bacon. Lunch was black beans and sweet potato. From 1:00 PM on no solid foods and only clear liquids. This means no beverages with color.

Prep Begins…

Before starting laxatives, plan to be near a bathroom. I had to purchase Dulcolax, 64oz of Gatorade(clear) and 238 g Miralax. My first round was taking 4 tablets and then two hours later drinking the first 32oz of Gatorade/Miralax mixture. It’s a process and it is uncomfortable. My ob/GYN told me to buy baby wipes and Desitin. This was the best advice. Sleeping was really just a round of catnaps. A double dose of laxatives kept me in the bathroom multiple times throughout the wee hours of the morning.

The Day of Colonoscopy

My second round of the 32oz of Gatorade/Miralax was to be taken 5 hours before I left for the procedure. I will say it did get easier as the cleansing was almost complete. The procedure was done at an endoscopy center. You must have someone to drive you and stay. The check-in was simple as I changed into two gowns and kept on my socks. The first nurse reviewed whether I finished the prep and how much and when I stopped drinking liquids before I arrived. The next nurse inserted my IV. Then the doctor came in to explain the procedure. Next, the nurse anesthetist wheeled me into the procedure room. I was given oxygen, blood pressure cuffs, tabs to monitor heart rate. Once the nurse gave me the anesthetic it took 30 seconds to work. The whole procedure was about 20 minutes. I cannot remember one part even being rolled to recovery.

Recovery/Discharge

When I awoke to voices I was in recovery as the next nurse came in to check my vital signs. I stayed here for about thirty minutes. My doctor came in to tell me my colon “was boring” and I should schedule to do another one in 10 years and continue eating fiber. My discharge nurse reviewed my discharge instructions and I was permitted to leave.

What to Expect After the Colonoscopy

The whole procedure was about an hour and a half to two hours from check-in to discharge. A colonoscopy blows air into the colon so the doctor can view it. I did feel gassy right after the procedure. The best part is I could finally eat a meal and my stomach was calling me to ChickFilA.

Days after the Colonoscopy

A few things to do after the procedure is to walk around to help the air to escape. I never thought passing gas and burping would feel so good. As far as resuming my diet, I tried to slowly move back to my regular food. The nurse told it will take 1-3 days for a normal bowel movement. It helped me to have Miralax on hand to take so my system was back to normal.

Screening is Important

Preventive health is a must. I would not put this off at age 50. African-Americans have a greater risk of colorectal cancer which is why screening is important. Last year, a report encouraged African-Americans to get screened at age 45. I would recommend checking with your insurance provider and healthcare professional on necessary screenings and vaccines at the age of 50.

2020 is a New Year to Refocus and Renew on Health

Jan 23, 2020

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2020 A New Year

Fitness Journey

2019 marked my second year of working out consistently. The best thing I found a passion for is fitness. Also, changing my diet and finding foods that are good for me has helped a lot. I believe fitness is the best medicine for physical and mental health. My motivation comes from seeing the results each month, setting goals, and holding myself accountable. In addition to the motivation to stay consistent, I feel staying fit gives added confidence.

Milestone Birthday

In 2019 I had a milestone birthday and fitness is helping me survive the phases of menopause. Strength training is helping to burn unwanted fat and allows me to maintain my goal weight. It is excellent for improving bone density. I cannot emphasize enough how important diet plays a part in maintaining physical health. Now I eat foods with intention based on benefits to my body. There are days when I have a cheat meal or my favorite cheat snack of chips or chocolate. I believe in moderation and not elimination.

How and What I Eat

The biggest win for me is keeping track of my macros. My Fitness Pal is a great app to track what you eat. Macro is a combination of carbs, protein, and fat. I can attribute my muscle mass to learning how much protein I needed to eat for the right results. There are a number of resources to learn about fitness and nutrition. I love Shape and Health magazines. Social media has a number of fitness groups to join. The social media fitness community provides an opportunity to share ideas and celebrate wins. My favorite athleisurewear is from Fabletics.

http://fabletics.7eer.net/c/1459951/412409/4144

My 2019 Fitness Journey from week one to week fifty-two. All of my home workouts were from two to three days per week. The results achieved with consistency are enough to continue my fitness regiment.

Week 52

Week 1

I started my IG page as a way to keep me consistent and motivated. You can follow me at @cocoafitmom or @cocoamommy. Here’s to a Happy and Healthy 2020!

Perimenopause for Me and How Asking My Doctor Questions Helped Me

Nov 4, 2019

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Perimenopause

I am not an expert on perimenopause. However, the whole idea of perimenopause did not hit me until my period became irregular. During my annual ob/GYN visit last year, I remember my doctor saying over time taking “birth control pills will cause more harm than good”. After I started taking pills three years ago, I realized what she meant by that statement.

Irregular Periods

In July, my period started and it was a continuous nuisance. After consulting with my doctor, she suggested I double up on my birth control pills. This was a temporary remedy and my period started again. Next, I tripled up on my birth control pills and this was ineffective too. I talked to my OB/GYN about options and she suggested a few alternatives beyond the birth control pill.

IUD/Endometrial Ablation

One option was an IUD which I considered but decided may give me the same results as my birth control pills. Next, she suggested endometrial ablation which was a new procedure for me to consider. It involves a quick in-hospital procedure in which heat is applied to my endometrial lining to reduce my periods and in some cases stop them altogether. After researching as my doctor instructed I felt this was a possible option. This procedure prevents pregnancy and at fifty this is perfect news. I believe selecting healthcare options should be done on an individual basis as we have different goals.

Cyclic Progesterone

Lastly, my OB/GYN suggested I try cyclic progesterone. This required me to take two hundred milligrams of progesterone for twenty-one days. Once I finish and my period starts again I am to start taking again on day fourteen of my period. I had to remind myself the first day of bleeding/spotting is day one. This treatment brought relief within three to four days. It taught me to always keep the line of communication open with my healthcare professionals. None of these symptoms are new but the number of options may lessen juggling the uncertainty.

Night Sweats

One common thing I have experienced is night sweats not hot flashes. I researched and started taking Vitamin E after consulting with my physician assistant. Since Vitamin E is a blood thinner I discussed during my OB/GYN visit and my doctor suggested taking every other day.

Weight Gain

As far as weight gain, I try to consistently workout each week at least two to three times. Strength training offers so many benefits specifically burning fat. My diet is better in terms of the type of foods I eat each week. I try to balance each meal with whole grains, good carbs, protein, veggies or fruit. Water consumption is a daily necessity. I know that processed and fast foods do not agree with me and or digestive tract. The saying you are what you eat definitely applies to me. I have learned to make better choices when it comes to how and why I eat certain foods.

Aging is inevitable but I am convinced by communicating with my healthcare professionals I can address what is needed. This journey has taught me to embrace each moment and never make assumptions when it comes to my health care.

Fifty is a Milestone and the Ten Years Between the Ages of Forty and Fifty

Oct 21, 2019

Fifty approached faster than I imagined. When I look back at the age of forty and everything within a span of ten years I am amazed. It is overwhelming how life evolves in ten years. I will say there were a lot of highs and lows. As I reflect back on the last ten years, it is filled with new addresses, new jobs, and new relationships.

Fifty and Ten Things Learned in Ten Years

My divorce is one of the best decisions to come out of the last ten years. I swear turning forty was a major awakening. Also, a lesson to never believe I am stuck in a dysfunctional situation. Although, change is challenging it means progress toward a better life.
I love discovering things that make me happy. It is not selfish to enjoy me-time or to do things that I enjoy for me. The solo meals are the best. Treat yourself to gifts.
My health has become a major priority by incorporating fitness, healthy eating, annual check-ups and finding ways to de-stress.
I learned it is never too late to try something new. This year I participated in a 5k. It was for a good cause and a lot of fun at the same time. I took a few yoga and pilates classes for added physical activities.
The best moments shared are with those who support you in good and bad times.
Change is a part of life and sometimes this means moving out of a comfort zone.
The word NO is powerful and feels good beyond measure. It is impossible for me to be all things to everyone else if I am not taking care of myself.
Spending time away is the best medicine even if it is solo.
A new experience does wonders for outlook.
I am not sure if there is ever balance but taking days off for vacation or mental health is a necessity.

Each year is a blessing and making the most of each year is the best way to live.

My Birthday is the Big 5-0 with Fitness and Eating Well for Healthy Living

Sep 23, 2019

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Milestone Birthday

How to celebrate a milestone birthday? One way is gratitude for reaching another year and make a milestone the best filled with great memories. A milestone birthday is definitely a reason to celebrate. My 40th birthday feels like a blur and looking back it was not the best milestone birthday. I learned from that year it is important to change what was no longer giving me purpose. It was also when I learned change can be the best decision in moving forward in a healthier lifestyle.

Fitness Journey

What I learned in the last two years of committing to taking of myself through fitness and eating well is that change is possible with hard work and consistency. In order to adopt a healthier lifestyle, I learned it takes dedication, accountability, and commitment. It is not only a physical change but change in mindset. I feel like I have reprogrammed my brain to eat better and know the why of my food choices. It also takes being your own cheerleader to encourage putting in the time and focus for every workout. Also, it helps to surround me with likeminded people who are focused on a healthy lifestyle.

Lifestyle Change

A lifestyle change comes with challenges and struggles but the results outweigh all the reasons for giving up. I have made a lot of strides in the last two years for my fitness goals. The one misconception I have to address is the fact that individual fitness goals are different. Initially, I was on the wrong track with my fitness goals. I thought the way to better abs was to lower my calories and this was causing a major caloric deficit. Basically, I was not eating enough and therefore the results I wanted were not achieved. I will say that it pays to invest in a trainer because he or she will direct you on the types of workouts, meal plan, and additional information that will help to meet specific goals. After my 6 week session, I learned so much on how to each properly and how to make each plate with the right amount of carbs, protein, and fat. Also, adding fruits and vegetables with every meal. By changing how I eat and what I eat the results were amazing over the six weeks. I could see more definition and muscle mass.

Fitness Goals

Now I am in a phase of maintaining the bodyweight that works for me. I have also discovered how important it is to diversify my workouts outside of the home. Most of my workouts are at home with YouTube. I am able to launch YouTube with Xfinity cable and my Roku. In the last year, I have tried yoga, boxing, Pilates, and resistance band boot camps. Another way to get more engaged with activities is to follow events on Facebook under the fitness category for your area. A new Fabletics store just opened up in King of Prussia and they host fitness events as well. There are a number of fitness groups for women on social media. This is a great way to engage with other women interested in fitness and learn from one another.

Accountability

After joining a fitness challenge through a Facebook group I was able to recharge my focus. A fitness journey takes accountability and joining a group may help. I am so glad to reach this milestone birthday with a better mindset toward being healthy. I will be the first to admit I hate the word old as it sounds finite. There is a new generation of women fifty and over who are taking charge and living the best versions of themselves. I feel like I am stepping into a new generation of fifty.

Fit Sunday Glute and Core Workout using Resistance Loop Bands

Aug 29, 2019

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A fit Sunday is fun when I try a new workout. My way of staying motivated is to diversify my workout regimen. I love trying a new fitness workout with trainers. My resistance loop bands are the least expensive equipment I have purchased. The brand I have is by Starwood and they come in different resistance sizes that include: small, medium, heavy and X-heavy. Resistance bands are great for a full-body workout with exercises for the upper and lower body.

I signed up for a group workout called Securedabunz with trainer Dilly Roman at Lincoln Square in South Philly. If you are looking for an intense workout for your glutes and core this is the workout for you. In addition to the workout, there are a number of vendors with free massages.

What to expect from this intense workout? I think resistance bands are the best for conditioning glutes. The session incorporates a resistance band for every exercise. In addition to these exercises, there were core exercises that left my core on fire. I know for the next event to eat more and stay hydrated throughout the day.

Another part of my fitness regimen is my workout gear. My favorite athleisure above is by Fabletics. The shorts with compression shorts, sports bra, open back tank. I’m so excited to use my VIP membership in the King of Prussia that opened last month. I save with my membership and also if there are additional sales in the store. This was a great workout to use Body Glide for anti-chafing protection. I am pumped for the next workout on August 25th.