Everyone does their workout a little differently based on what works for them and for their schedule. There is no workout that is one size fits all, and ultimately what is most important is that you actually do spend some time working on your physical health. I’m not saying that the specific way that I do a workout each day will be the thing that works for you, but if you’re curious about what a BionicGym daily routine looks like, then here’s a little insider view of what you might expect. This works for me for many reasons, some I will discuss below, but as I said before, the most important thing is that you are putting some kind of effort into your health! So implement some of the things I do, or don’t! But here is what my daily routine with BionicGym looks like.
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Pre Workout
I always like to do a few things before I work out. It can be really difficult both mentally and physically to roll out of bed and immediately start working out, so I personally need to get into the mindset first before I start getting into it. Here are the things I absolutely must do before my workout in the morning.
Meditation
I’m not going to get too specific with this one because I know there is a lot of controversies when it comes to personal spiritualness, but for me, my day has to start with some mental centering. To you, this could look like saying a prayer, or waking up and listening to a TED talk in bed, or taking deep breaths and listening to a guided meditation. Whatever it is, it is just so nice to have a few minutes of quiet after your alarm goes off to yourself to just marinate in your own thoughts and get comfortable in the skin that you’re in.
I know a lot of people who have kids think this is absolutely impossible. And I totally get you. Sleep is in short supply and if your alarm clock is a screaming kid, you don’t exactly have this opportunity. But I would encourage you to try waking up an hour earlier than your kids for one week and see how you feel. Yes, it’s a sacrifice, and if you hate it, don’t do it! But you might end up feeling more energized during the day if you wake up to peace and quiet and take a few minutes to just enjoy the moment and check-in with how you feel.
Day Light
One thing that many people struggle with when they try to wake up early is feeling energized. And beyond that, they just feel a bit down in the morning. If this sounds like you, then you might want to think about trying out a Day Light. You can get lots of different brands, but essentially it is a special light therapy lamp that has been proven to improve your mood.
It mimics the sun and provides the endorphins that you need to feel energized and happy. So if you are someone like me who struggles through the winter months, this could be a life-changer for you.
Fuel
Another thing I never like to skip in the morning is a little bit of fueling up. I absolutely hate working out on a full stomach, but working out on an empty stomach is almost just as bad. So it’s taken a little bit of trial and error but I have found a few options in the morning that I can eat to give my stomach some energy without making me full or bloated.
Here are some things you could have in the morning that are great pre-workout:
- Protein bar
- Fresh Juice
- Smoothie
- Overnight oats
- Yogurt and granola
- Nuts and dried fruit
You can also opt for an energy drink, but I find that if I drink an entire energy drink it just sloshes inside me.
Again, every person is different, so try different options until you find one that works for you! Just make sure that you’re getting a hit of some quick energy that you find in things like fruit. If you’re planning on working out for a long period of time, then you might want to have something a bit more substantial that will keep you full longer like the overnight oats. Just try to stay away from overly fatty foods or processed sugar.
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Set-Up
Now it’s time to start using the BionicGym! Fortunately, once you’ve used Bionic Gym a time or two, setting it up is super easy and fast. While you can’t just start going, it only takes a few minutes to get your electrode pads adhered to the braces and get yourself set up before you’re ready to get rolling.
Here is the way I set it up:
Adjust the Straps
First of all, you have to make sure that you have the straps on correctly. You can check out how to do this in the manual that the BionicGym comes with, but the thing you want to be most concerned with is how high up the braces are. You want it to go up as high as possible to give you the best, most effective workout. And this might mean that you have to adjust what you might normally wear when you work out. Trade out those leggings for some loose-fitting shorts and get the pads on your legs!
Many people ask me if the pads hurt to take off, and the answer is yes and no. If you have hairy legs, it could be a bit more painful than if you are clean-shaven, but it’s not unbearable. The adhesive is a medical-grade adhesive and while it is very sticky, it is a bit gummy too and not as painful as a band-aid.
Ankle Weights
One of my very favorite secrets to success is to wear ankle weights when I do BionicGym. This might not give me a huge difference in weight loss results, but it helps a lot with comfort. The BionicGym makes your legs shiver and as you would expect you can shake quite a bit. The more intense the levels, the worse the shaking can get and it can be a bit annoying at times when you are trying to sit and work at a desk.
Really one of the biggest pros about the BionicGym is that you can work out while you work. So weighing your legs down with some ankle weights limits the shaking just enough that it is more comfortable to work in.
BionicGym is actually much more comfortable to use when you are standing up, but not walking around. Walking around is really just too challenging. But if you have an adjustable desk that you can stand at, that is really the best option.
Off Days
Of course, I use BionicGym on days that I don’t go to work and sometimes I use it before I start working. And the setup looks a little bit different for the days that I am going a bit slower and I’m not trying to multitask. On days that I am relaxing a little, I will usually set up either a movie or a podcast for me to listen to. BionicGym is like a typical workout and it is challenging, so it is by no means relaxing and you really need to have something to distract you from the workout, in my opinion. So while reading a book might be something you enjoy doing while you sip a cup of coffee, it won’t be something that will be distracting enough from your workout.
As mentioned above, BionicGym is best used while standing, but you can sit with your legs propped up on a couch as well. Just remember to put some towels underneath you because you are going to be sweating!
Warm-Up
Just like with any workout, I like to warm up on some of the lower levels before increasing to the main part of my workout. This meanest that I’ll keep my heart rate relatively low. At the peak of my workout, I like to keep my heart rate around 140 to 150. This will change based on your age (you can find a chart of appropriate heart rates for your ages here). But for a warm-up, you should have your heart rate about 70% of your exercising heart rate.
If you prefer to do a warm-up before starting BionicGym, that’s great too! There are a lot of options for getting your body warmed up before exercise. And speaking of warming up, some people like to stay warm while they are doing BionicGym to increase their sweat production and ultimately increase their weight loss. Just make sure you’re staying hydrated!
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Workout
Now after all that it is time to work out. I like to increase my BionicGym levels pretty early on. I know there are a lot of people who like to gradually increase the intensity a bit at a time, but once my warm-up is done, I’d like to stay at a pretty intense level for my workout. That way I know I’m using my time efficiently.
Again, consult the chart that I linked to here to find where you should keep your heart rate for exercise and wear a heart rate monitor at all times. This way you will always know you are working out safely. If you feel overly uncomfortable, then of course drop down the intensity or stop altogether. Just like any workout program, you need to get used to it before you work out at the highest levels.
I personally like to work out anywhere from 30 minutes to an hour, and that changes based on the day and what I have going on. I don’t like to work out for less than 30 minutes, but if you can only handle 10 minutes at a time, feel great for the progress you’re making! You can build it up every day and see your progress increase over time. One of the great things about BionicGym is that it is so easily trackable and you can see your progress easily.
Recovery
Once the workout is over, just like when you finish any workout, I like to focus on recovery. This is something that is very important and people skip it a lot. But it is very important for your heart rate to gradually come down, so do these things to make sure you have the safest workout possible.
Slow Down
Just like you would walk a bit around a track after you run a race to allow your heart rate to come down, you want to mimic that in BionicGym. Don’t just shut the whole thing off when you reach the allotted time that you wanted to get to. Instead, gradually decrease the intensity of the electric pulses until you shut the device off.
Stretch
Even though you aren’t following an at-home workout video or going to the gym for a class, doesn’t mean you should skip stretching. Your muscles may not have worked in the same way that they would if you were lifting weights, but they did do some work and it is always a great idea to stretch out your muscles, especially your thigh muscles, while they are still warm. Take your time and make sure that you spend an equal amount of time on each side.
Fuel
Once you’ve finished your workout, you will likely be hungry for your first meal of the day. The pre-workout drink or shake is only big enough that it takes you through your workout and after losing so many calories, your body needs to be replenished with some good, dense calories.
If you’ve seen my post about How to Elevate your BionicGym Weight Loss, then you know that the best thing you can do is eat a good source of protein after a workout. If you eat foods high in sugar, then your body will be constantly chasing that high for the rest of the day and you’ll continue to crave sugar. But if you eat food that is high in protein, it will keep you full longer, burn more calories while digesting, and satisfy your cravings.
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Conclusion
So what do you think about my BionicGym daily routine? Do you think it is something that you could work into your daily life? It is pretty convenient, especially if you are able to work from home. Even if you can’t work from home, however, you have the ability to save time and still get a good workout in by trading your gym membership for BionicGym. When you don’t have to worry about the commute time or even changing your clothes, working out gets a lot simpler. Heck, you could even stay in bed and work out if you wanted to. There will always be an excuse not to work out, but BionicGym makes it more convenient than ever before to get to a healthier lifestyle. Better health is within your grasp and with some dedication, you can do it!