Written by travel blogger Tiffany Ammerman • Images courtesy of: @crossfitonevalley & @jakehoneycuttphoto

We all know that going to the gym to stay active and fit is super important for our physical and emotional well-being, but many of us forget about the potential for picking up illnesses in communal spaces like the local CrossFit box or the community yoga studio. During your next sweat session consider some of these immunity boosting tips to keep your future trips to the gym germ-free. 

1. Drink Immunity Boosting Drinks

Often forgotten, drinking immunity boosting drinks such as turmeric shots, IMMUNITYAID, or apple cider vinegar can give your body the extra line of defense it needs to keep you nice and healthy while you’re working out. Helping to deliver an extra boost to your immune system, turmeric is also a good anti-inflammatory and antioxidant, helping you recover from your workouts faster! The last thing you want is to have a bad cough that derails your PR attempts. Taking care of your body from the inside out is the first step to whole-body wellness.

2. Wipe Down Your Equipment

Whether you’re working with kettlebells or a yoga block, wiping down your equipment with an alcohol based sanitizer is a must. Forgetting can be easy when you’re leaving your CrossFit class in a post-WOD haze but cleaning your equipment is not only good for you, it’s also respectful to others who use the same wall balls and dumbbells. Germs can really proliferate on unclean equipment surfaces causing an illness to spread quickly through your local fitness center. Help keep sickness at bay by cleaning your (or other’s) gym equipment!

3. Drink Plenty of Water

We all know that drinking water is key to enhance your athletic performance but being well hydrated can also help your body in it’s defense against illnesses. Having a hydrated body can keep toxins from building up as well as assist in moving oxygen to your cells which could help with keeping your immune system functioning properly. 

4. Don’t Come to Class If You’re Sick

Thinking a good sweat session is going to kick your cold? Staying home when you’re sick can greatly reduce how many people you pass it to as well as your recovery time. Your body needs rest to fight off those germs and giving it something else to repair will only increase the time that you’re ill. Take the day off! Everyone, including your body, will thank you.

5. Take Care of Your Own Equipment

Washing your own wrist wraps, yoga mat, knee sleeves and weight belt will keep you and your gym bag healthy and clean. So next time you’re finishing up a workout, throw your stuff in the washing machine rather than in the back of your car. Not only will it keep nasty things such as staph from growing on your equipment, but it’ll smell better, too. 


Next time you’re at your local gym, try to take some of these tips along to help with keeping illnesses from taking root in your workout community. Not only will your fellow athletes be happy and healthy but so will you!


Cover image: Delanie, Gracie, Tiffany & Alexis Wade: @dwade556 | @gracie9421 | @alexis_wade99

Last image: Chase Hill | @chill_365



About the Author:
Georgia native Tiffany Ammerman is the thru-hiker and CrossFitter behind the travel blog The Goodish Traveler. She spends the majority of her time traveling, eating sushi and searching for hiking trails. When she's not blogging, Ammerman can be found training at CrossFit LaGrange and teaching art to kids.

You can follow her adventures on Instagram: @the_goodish_traveler or website: TheGoodishTraveler.com


> > > Live well.

When you’re working out, having the right playlist changes everything, especially if you have the perfect headphones! Working out with music is a great source for motivation and has been shown to boost performance. Read on to see the benefits of listening to music while exercising, how the right headphones make an impact and which songs to add to your workout playlist to get the beats going and your heart pumping.


Whether you’re just getting in to the workout world or are a pro athlete, adding music to your exercise regimen can be extremely beneficial, from finding motivation and pushing through difficult exercises to getting you in the zone and helping you keep pace. Music helps provide a distraction from pain or difficulty while working out and can help make the experience more fun. Working out to music can boost your performance, and depending on the activity, the best exercise music is between 120-140 BPM. The main benefits of using a playlist for working out are:

  • Creates a good kind of distraction
  • Increases your effort
  • Puts you “in the zone”
  • Provides a good beat to keep pace
  • Elevates your mood
  • Makes you want to move


When it comes to your workout, nothing should get in your way. It’s important to find the right headphones for working out that fit your needs. Comfort and functions are main priorities, and of course it doesn’t hurt to have some style thrown in there as well. From wireless headphones that offer rich sound and comfort to true wireless earbuds that keep your gym bag light and allow you to focus on both your music and surroundings, there are plenty of options available.

Man at Gym with BackBeat FIT 6100 Workout Headphones


With an adjustable headband, premium sound, and sweatproof construction, the right wireless sport headphones should do the audio heavy lifting when you’re lifting at the gym. Find a pair or workout headphones that stay put even when you’re hitting the gym hard. When you’re working out, you don’t want to worry about an uncomfortable fit or headphones falling off, so look for an adjustable head strap and memory foam ear cushions.

BackBeat FIT 6100 Wireless Sport Headphones  |  BackBeat FIT 500 Wireless Sport Headphones


It’s important to find workout earbuds designed to stay in place during even your most rigorous training sessions. When buying wireless workout earbuds, look for a sweatproof and water-resistant design that doesn’t get in your way. Wireless earbuds are compact and stylish options that have the added security of a neck cord. This design is perfect for runners or anyone on the go and are designed to hear your workout playlist with clarity while being aware of other surroundings.

BackBeat FIT 2100 Wireless Sport Earbuds  |  BackBeat FIT 350 Wireless Sport Earbuds  |  BackBeat FIT 300 Wireless Sport Earbuds


Don’t let cords hold you back. True wireless earbuds are designed to deliver a freeing and reliable listening experience in and outside the gym. This style is the most compact design with no cords, so invest in earbuds that are equipped with soft, flexible yet super-secure earloops in an ultra-lightweight design that will stay put during your toughest workouts. Bonus points if they are sweat-proof and waterproof to add that extra durability needed in workout earbuds.

BackBeat FIT 3200 True Wireless Sport Earbuds  |  BackBeat FIT 3150 True Wireless Sport Earbuds  |  BackBeat FIT 3100 True Wireless Sport Earbuds

Woman Climbing with BackBeat FIT 3200 Workout Headphones


  • Side To Side – Ariana Grande, Nicki Minaj
  • Around the World (La La La La La) – ATC
  • Run The World (Girls) – Beyoncé
  • The Distance – Cake
  • I Like It – Cardi B, Bad Bunny, J Balvin
  • Everytime We Touch – Cascada
  • Girls Just Want To Have Fun – Cyndi Lauper
  • One More Time – Daft Punk
  • Titanium – David Guetta and Sia
  • When A Fire Starts To Burn – Disclosure
  • Turn Down for What – DJ Snake, Lil John
  • X Gon’ Give It To Ya – DMX
  • Burn – Ellie Goulding
  • Lose Yourself – Eminem
  • Call On Me – Eric Prydz
  • Love On Me – Galantis, Hook N Sling
  • I Will Survive – Gloria Gaynor
  • Welcome To The Jungle – Guns N’ Roses
  • Thunder – Imagine Dragons
  • Where Are Ü Now – Justin Bieber, Diplo, Skrillex
  • SexyBack – Justin Timberlake, Timbaland
  • Stronger – Kanye West
  • Tik Tok – Ke$ha
  • HUMBLE. – Kendrick Lamar
  • Pursuit of Happiness – Kid Cudi, MGMT, Ratatat
  • The Edge of Glory – Lady GaGa
  • Fitness – Lizzo
  • Sexy and I Know It – LMFAO
  • Animals – Martin Garrix
  • Can’t Touch This – MC Hammer
  • Enter Sandman – Metallica
  • Beat It – Michael Jackson
  • Lose Control – Missy Elliott, Ciara, Fatman Scoop
  • Pound The Alarm – Nicki Minaj
  • Here It Goes Again – OK Go
  • Hay Ya! – OutKast
  • Last Resort – Papa Roach
  • Another One Bites the Dust – Queen
  • Don’t Stop the Music – Rihanna
  • Push It – Salt-N-Pepa
  • Temperature – Sean Paul
  • Electricity – Silk City, Dua Lipa, Diplo, Mark Ronson
  • Eye of the Tiger – Survivor
  • Shake It Off – Taylor Swift
  • Stayin’ Alive – The Bee Gees
  • Imma Be – The Black Eyed Peas
  • Seven Nation Army – The White Stripes
  • Headstrong – Trapt
  • The Middle – Zedd, Maren Morris, Grey

Working out can be made more enjoyable and effective with the right workout playlist and some high-quality sports headphones. Use the playlist above as a baseline to create your best workout playlist and get that BPM going – for both your heart and your music. Not only will you have more fun, but you’ll see your performance improve as well!

© All rights reserved. | Original photography and article from blogs.Poly.com

> > > Live well.

You've probably heard of BCAAs or Branched-Chain Amino Acids if you've ever stepped foot in a gym/box or hung around fitness enthusiasts or athletes.

But what do BCAAs actually do? Do you really need them? And if so, when should you take them?

We're here to help you break down the ABCs of BCAAs!

The branched-chain amino acids (BCAAs) are a group of three essential amino acids: Leucine, Isoleucine and Valine. They are essential, meaning BCAAs can't be produced by your body and must be obtained from food or supplements. BCAA supplements have been shown to build muscle, decrease muscle fatigue and alleviate muscle soreness. —Healthline.com

BCAAs also help enhance muscle protein recovery after your workout. "Emerging research suggests that Leucine is the star player of BCAAs when it comes to regulating genetic signaling pathways involved in muscle protein synthesis," according to GNC.com.

Their molecular structure look like this:

Image Source: Bodybuilding.com 


BCAAs fuel your skeletal muscles during training, which can help give you the edge you need to push your limits. Supplementing with BCAAs helps preserve your stores of glycogen—the primary fuel your muscles use for energy production. This means your body has a reliable energy source to tap into while you work out, which can keep you going. Plus, abundant glycogen stores keep your body from breaking down muscle protein for energy instead. That’s why BCAA supplements are a win-win for your muscles—they help sustain and safeguard them. That’s potentially more energy, more reps and more gains. —GNC.com


One of the easiest ways to help you get more out of your daily gym sessions is consuming BCAAs, whether in your everyday food consumption or with supplementation. They are most effective when consumed just BEFORE, DURING or AFTER your next gym session, workout or any physical activity.

BCAAs are an ingredient in all four of the LIFEAID Recovery Blends shown above:
(75mg Leucine, 37.5mg Isoleucine, 37.5mg Valine)

LEARN MORE about each of our clean RECOVERY BLENDS or SHOP NOW at LIFEAIDBevCo.com

> > > Live well.