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by Sarah Bowmar | Mar 7, 2023 | Fitness

My Supplement Schedule / Routine

With the growth in SKUs from Bowmar Nutrition, I wanted to lay out a clear schedule of my supplement routine and regiment. I know supplements can be overwhelming, and I want you guys to see (and feel) the best results from the products you are using! I also have listed the supplements I use that we don’t own; this isn’t just a way for me to promote my own company. I truly feel like one of my callings is to help get as many people healthier that I can!

I would also like to add that I am a 34-year old, working mom of two babies under three years old (they are 19 months apart). I weight train 5-6 days a week (no more than an hour) with 2 days of a HIIT training class and 1 day of Pilates. I aim for 10,000 steps per day and usually hit that without any additional cardio or time on the treadmill. We own several farms, raise chickens, garden, bee-keep, we are bow hunters, and have an immense passion for travel and the outdoors.

Current Goal

  • I have several goals at the moment:
    • Feel the best I can (inside and outside the gym)
    • Immune health support
    • Gut health improvement and support
    • Decrease body fat
    • Increase muscle density and endurance
    • Recover quicker
    • Improve skin health
    • Improve joint health
    • Reduce anxiety
    • Focus and cognitive recall improvement
  • As you can see, my goals may vary from yours! If you need help in deciding what supplements are right for YOU and YOUR goals, I highly suggest taking our product quizzes
  • If you are pregnant or nursing, I suggest checking out my pregnancies blogs if you are in that stage of your life! I will note that I broke down what I used for that pregnancy- if something isn’t on the list, it’s probably because we hadn’t launched it yet. I take a lot of things now that aren’t listed that I would take if I got pregnant (if that makes sense).
    • Oakley Pregnancy Blog
    • Dean Pregnancy Blog 

The Breakdown

  • Morning Drink (I use roughly 32-40oz of water)
    • Prior to eating (6am):
      • 1 scoop immunity
      • 1 scoop stim free MELT (would omit in non-weight loss phase)
      • 1 scoop reds and purples
      • 1 scoop glutamine
  • Before first meal (9am): fiber and greens
  • AM pills (with first meal):
    • COQ10 capsule
    • Beef liver capsules
    • Oyster capsules
    • Calcium capsule
    • Probiotic capsules
    • Bright capsules
  • PRE workout (25 min prior to lifting):
    • 2 scoops stim free PRE
    • 1 scoop creatine
    • 1 citrapeak capsule
  • INTRA workout (during workout):
    • 1 scoop replenish
    • 1 scoop EAAs
  • Protein coffee (replaces one of my meals, usually in between lunch and dinner)
    • 1 scoop collagen
    • 1 scoop protein powder
  • PM pills (with last meal):
    • Fish oil capsules
    • Multivitamin (would sub prenatal or postpartum if you are taking it)
    • Magnesium capsule
    • Zinc capsule
    • Colon cleanse capsules (not daily, as needed)
    • Joint 2.0 capsules
  • Prior to working:
    • Anxiety Relief
    • Adrenal Support
  • As needed:
    • SHARP (either in powder or RTD form)
      • consume prior to working or studying
    • SLEEP

Snacks

  • My snacks simply depend on the day, but we do have a lot of options to help get more protein in the day in a delicious way:
    • Nut butter
    • Protein brownies
    • Protein cookies
    • APEX meat sticks and steak strips

I know this seems like a lot, and I don’t want to overwhelm anyone. I hope this list truly helps you build out your supplement plan. For me- planning ahead is crucial, and I make sure I prep my supplements ahead of time the best I can.

To make life easier, we have a pill organizer as well as powder containers that come with each shaker cup (or you can purchase separately)

 

Related posts:

How to: Drink More Water
What is Creatine?
Fasting 101

2 Comments

  1. Marisa L on March 7, 2023 at 3:09 am

    Did I just copy and paste this into a document for myself? Well, yes, yes I did! Thanks for sharing Sarah!

    Reply
    • Sarah Bowmar on March 13, 2023 at 4:24 pm

      Love it!

      Reply

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