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)