EQUIPMENT

BOOKS

SUPPLEMENTS

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RECOMMENDED EQUIPMENT

KYLIN SPORT Anti Gravity Inversion Boots Abdominal Crunch Sit Up Bar Hooks Therapy Core Gym Fitness Exerciser for Stress Relieve

KYLIN SPORT Anti Gravity Inversion Boots

I was suffering from low back spasms whenever I lifted heavy weights or twisted my spine, and my physical therapist suggested I try spinal decompression.  I’ve been using the KYLIN SPORT inversion boots to hang upside down for 5 minutes a day and my back spasms are completely gone.

These boots are comfortable, ruggedly constructed and ship with a nylon strap to assist you out of the inverted position. To use these boots, you need sufficient upper-body strength to get into and out of the inverted position.

And, of course, only hang from a very secure bar.

Garmin Instinct 2S Solar, Smaller-Sized Rugged Outdoor Watch with GPS, with Solar Charging Capabilities, Built for All Elements, Multi-GNSS Support, Tracback Routing and More, Graphite Graphite - 2S Solar 40 MM SOLAR Watch

Garmin Instinct 2S Fitness Watch

I wore a Fitbit for years, but now have switched to the Garmin Instinct 2S fitness watch. It’s much more rugged than the Fitbit, and the Instinct charge lasts about 7 days, even longer if you’re in the sun, since the watch face doubles as a solar charger. I also like that the GPS is very accurate and doesn’t burn down the battery like the Fitbit GPS. These functions help me most to maintain my fitness: daily step count, heart rate, daily calories burned, sleep quality & score, and workout tracking.

HolaHatha 2, 3, 5, 8, and 10 Pound Neoprene Dumbbell Free Hand Weight Set with Rack, Ideal for Home Exercises to Gain Tone and Definition, Pastel 3/5/8/10/12 Pairs Vibrant

Beginner Dumbbell Set

This affordable, neoprene dumbbell set is perfect if you’re new to weightlifting or haven’t lifted for a long time. The small weight increments will allow you to build strength safely, step by step.  If this set is a little too light, available options go up to 15 and 20-lb dumbells.

CAP Barbell Rubber Coated Dumbbell Weight Set with Vertical Rack | 100 lb, 150 lb, and 210 lb Options 150 lb - Set Chrome Handles

Intermediate Dumbbell Set

When you are ready to level-up, this rubber-coated dumbell set includes 5, 10, 15, 20 and 25 lb dumbbell pairs.

Lifepro Adjustable Dumbbells Set – 15lb, 25lb Pair or 43lb, 55lb & 90lb Single – Quick Adjustment, Anti Slip Handle – Space Saving & Strength Training Weights for Home Gym Exercise & Fitness 25lb Pair Pin Adjustment Pair

Adjustable Dumbbells

Much less expensive and more compact than purchasing individual dumbbells, these highly rated, adjustable dumbbell sets are available in various sizes depending on your strength level.

Handeful Grip Strength Tester Trainer - Dynamometer Handgrip Measurer Meter, Handheld Strengthener Exerciser for Sports, School, and Home Use Black

Grip Strength Dynamometer

Grip strength is easy to measure and is a great estimate of your overall strength. And grip strength is highly correlated with lifespan.  Measure your grip strength regularly to track your progress with strength training.

Sunny Health & Fitness Foldable Hyperextension Roman Chair w/Back Extension, Home Gym Sit Up Bench for Glute & Ab Workouts, Optional Adjustment Incline & Multi-Function Heavy-Duty Exercise Equipment

Foldable Roman Chair

The back (hyper) extension exercise performed on a Roman Chair is crucial for strengthening the lower back and enhancing core stability. I love this sturdy unit because it’s easily foldable, so it can be quickly stowed away when not in use – freeing up space in my tiny home gym.

THERABAND® Pro Series SCP Ball Red - 55cm

Thera-Band Exercise Ball

The exercise ball is essential for core training.  I use it weekly for “ball crunches” and “stir-the-pot” planks but you can use it for dozens of other great exercises as well.  I’ve had this sturdy ball from Thera-Band for 15 years!  It just needs a little re-inflation every few months. Various sizes are available depending on your height.

Luna Exercise Ball Base Black 4 piece

Exercise Ball Holder

This handy gizmo solved a problem I’d had for years – how do I stop my exercise ball from rolling around my home gym?  This handy base fits a variety of ball sizes including 45cm, 55cm, 65cm, 75cm, and 85cm.

Yes4All Medium Firm Round PE Foam Roller 12, 18, 24, 36 Inches for Pilates, Yoga, Stretching, Balance & Core Exercises Black 18-inch

High Density Foam Roller

I use this high-density foam roller every morning for thoracic extension as part of my daily back stretch and mobility routine.  I also use it for the “chest opener” stretch (so relaxing) and occasionally use it to roll massage my stiff lower back muscles.

Yes4All Plyo Box, 3-in-1 Wooden Box Jumps for Home Gym, 450 lbs Boxes Step Up with Smooth Edges & Wide Built-in Handles for Jumping, Strength Training, Lunges, Squats, Dips A. Wood Basic 30' x 24' x 20'

Plyometric Box

The box step-up and (more advanced) box jump are two of the most effective lower-body exercises. This wooden plyometric box is super-sturdy. I try to work these box exercises into my lower body workout each week.

FLYBIRD Adjustable Bench,Utility Weight Bench for Full Body Workout- Multi-Purpose Foldable Incline Bench (Black)

Adjustable Weight Bench

Much less expensive and more compact than purchasing individual dumbbells, these highly rated, adjustable dumbbell sets are available in various sizes depending on your strength level.

HANZO Weighted Vest for Men & Women 25lbs | 35lbs | 45lbs | 65lbs | Weight Vest With Removable Iron Weights, Adjustable Heavy Duty Weighted Workout Vest for Calisthenics & Fitness Training 35 lbs

Premium Weighted Walking/Training Vest

I did a lot of research before buying a weighted vest and I am extremely happy with this one because:

  • It’s balanced – with equal weight on the front and the back. This avoids back strain and pain when walking
  • The weights are steel (not sandbags) and therefore weather-resistant
  • You can add weight in small increments
  • It’s easy to get on and off
  • It’s small and fits snuggly so it can be used in all kinds of activities, not just brisk walking
TheFitLife Exercise Resistance Bands with Handles - 5 Fitness Workout Bands Stackable up to 110/150/200/250/300 lbs, Training Tubes with Large Handles, Ankle Straps, Door Anchor, Carry Bag 150 LBS

The Fit Life Resistance Bands

A great set of resistance bands are indispensable for staying fit when traveling. Compact, light, and incredibly versatile, I never travel without them.

PULLUP & DIP Neoprene Grip Pads Lifting Grips, The Alternative to Gym Workout Gloves, Lifting Pads for Weightlifting, Calisthenics & Powerlifting, No More Sweaty Gym Gloves

Neoprene Gripping Pads

These help greatly with grip for pull-ups and other heavy pulling exercises. I always pack them to travel in case I’m improvising with a tree or another rough surface for pull-ups – they are a real palm-saver! 

RECOMMENDED BOOKS

Forever Strong™: A New, Science-Based Strategy for Aging Well

Forever Strong: A New, Science-Based Strategy for Aging Well 

By Dr. Gabrielle Lyon

Dr. Lyon’s incredibly bold, muscle-first, protein-forward, and meat-friendly approach to health and longevity. I love this book because I love meat 😄:

Outlive: The Science and Art of Longevity

OUTLIVE: The Science & Art of Longevity

By Peter Attia M.D.

The grand-daddy of longevity books. It is quite technical and very thorough. It’s a challenging but comprehensive and eye-opening read on the science of living long and living well:

Back Mechanic by Dr. Stuart McGill (2015-09-30)

The Back Mechanic

By Stuart McGill PhD

The classic text on how to identify the root cause of and fix your back pain.  From the world’s leading researcher in the field:

Young Forever: The Secrets to Living Your Longest, Healthiest Life (The Dr. Mark Hyman Library, 11)

YOUNG FOREVER: The Secrets to Living Your Longest, Healthiest Life

By Mark Hyman M.D.

A very optimistic and inspirational book covering all aspects of longevity and healthspan. I think Dr Hyman’s longevity protocol is a little complicated and arduous but he covers all the bases.  This book is not as technically comprehensive as “Outlive” by Peter Attia, but it’s easier to read :

RECOMMENDED SUPPLEMENTS

More supplements will be added soon,