Let me know what you’re up to and what’s going on this spring. I love catching up with you and hearing about your life!
For now, it’s time for the weekly Friday Faves party. This is where I share some of my favorite finds from the week and around the web. I love learning about your faves, too, so please shout out something you’re loving in the comments section below.
Friday Faves 4/19
Life:
We had the most amazing date night at Le Rendezvous last weekend. It’s a Tucson classic, and so many people have raved about it, so we finally tried it out. Everything was a dream.
We shared scallops for an appetizer, enjoyed wine, the beef tenderloin for two (with perfect satueed veggies and a lil scalloped potato statck I wanted to live in), and Grand Marnier souffle. YUM. We’ll definitely be back with the girls, especially because they have escargot; their all-time favorite appetizer.
I realized I never posted before and after pics for our great floor project. We had our carpet upstairs replaced with laminate, and they also re-did our bedroom and office, since they used to be hardwood. We just wanted everything to match, and wanted a neutral brown that would be classic.
I’m so so happy with how it turned out!
We also had the railing on our stairs replaced.
This is what it looked like before:
with the safety rail as they redid the railing:
and the after:
A million times better.
We never intended to stay here forever, but we keep making updates to the house (like the pool!) that make us want to stick around longer. Also with the current market, we’re not planning on going anywhere.
The girls and I saw Phil Wickham in concert last night! I had been looking forward to it – the girls were neutral about it lol- for quite a while. We all ended up loving it and were singing and dancing the entire time. He’s incredibly talented, and I loved the overall messaging of the show, too. It was a great positive vibe festival for all of us.
P also received her First Communion this past weekend. We celebrated Mass with the fam and had an epic brunch at Ventana.
Read, watch, listen:
Don’t forgot to check out this week’s podcast episode about tapping here!
Fitness, health, and good eats:
Still cruising along with the CBO protocol. I’m finally heading towards the end and it’s been nice to implement more foods into the rotation. Protocols are 20% off right now, including my fave detox. You can also stack the code FITNESSISTA10 for many of the EquiLife products with this link.
Healthy Trader Joe’s shopping list.
Fashion + beauty:
Got this dress from Dillard’s and obsessed with it. (I sized down to an XS since I read in the reviews that it runs big.)
It’s similar to a La Vie Style House tunic at a fraction of the price. I got hot pink, but now I want the black one.
On a totally different note, you may have noticed that the Beautycounter site has gone dark starting today.
Here’s a copy of the email that I sent to my clients this morning:
Back In 2021, the company was sold to a private equity firm, The Carlyle Group. After a few years of discovering a mis-match in the true vision for the amazing company, founder and CEO, Gregg Renfrew (along with other like minded Investors) is buying it back.
This is great news – for you, for me, and for Beautycounter (and its mission) as a whole! I have full trust in Gregg as the leader.
The not-so-great piece of all this is that there will be a bit of downtime during the transition.
Starting today, the Beautycounter website will be DOWN, and not be available to shop again until Wednesday, May 1.
There are lots of rumors flying around that the company is closing, but Gregg has assured us that everything will be back to business as usual (products, ordering process, website, product credit – everything!) once the sale is complete on May 1. It should all look and feel the same at that time.
I have heard that there are some good things planned starting in May, including some new product launches this summer, so stay tuned!
Happy Friday, friends! Have a wonderful weekend and thank you so much for stopping by the blog today.
xo
Gina
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Hi friends! How are you? I hope you enjoyed the weekend! Ours was packed with fun events and the girls got in their first swim of the season. I’d love to hear what you were up to!
For today’s post, I wanted to share some cute Abercrombie finds for spring and summer! I fought the Abercrombie resurgence for so many years… it just brought back memories of a popped collar polo with a lacy tank underneath, short frayed denim skirt, and Rainbow sandals ???? I worked at Abercrombie in high school – I wasn’t cool enough to be a “model” but I was a super efficient cashier I tell ya – and spent my entire paychecks on clothes.
Needless to say, when I saw Abercrombie making a comeback for our generation (those who don’t want to look too young but also not too matronly), I was skeptical. Then, I started to see more and more of it, and realized that the quality is still there, but the styles are more classic. It also gives off a Reformation-ish vibe, and I’m here for it. They have SO many cute things right now, so I wanted to dedicate a post to sharing some of my faves.
Here are the goods!
Abercrombie Spring Fashion Finds
These high-waisted denim shorts.
This bandeau bikini top + bottoms.
This puff sleeve floral dress.
More Favorites
This oversized cropped poplin blouse.
You may also enjoy:
- My Favorite Beautycounter Products For Spring
- My Summer Skincare & Makeup Staples
- Fitness Favorites For Spring & Summer
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]]>What’s going on this weekend? P has a basketball game and a birthday party, and it’s her First Communion. We’re having brunch to celebrate with the fam. Liv has dance, it’s our nephew’s bday, and the Pilot and I have a date night. We also want to plant all of the spring/summer flowers and veggies! I let everything die last year with the eye saga, so I’m looking forward to starting over. I’d love to hear what you have going on.
(Pic from a fun event last weekend with friends)
It’s time for the weekly Friday Faves party! This is where I share some of my favorite finds from the week and around the web. I always love to hear about your faves, too, so please shout out something you’re loving in the comments section below.
Friday Faves. 4.12
Read, watch, listen:
So excited to be a guest on the IHP Coach Success podcast this week. You can check out the episode here.
Devouring this book! Abby Jimenez is one of my fave spring/summer authors because her books are perfectly light and fluffy, with fun storylines and witty banter.
The best advice I’ve heard in ages.
(Crepe date with my little loves.)
Fitness, health, + good eats:
LOOOOOVE this chocolate zucchini cake from Baked by Melissa. My friend Betsy posted about it weeks ago and I’ve been thinking about it ever since. It definitely lived up to expectations.
I’ve been enjoying the High Performance Health modules and have learned so much already. I’m excited to implement these strategies with my 1:1 clients (and myself!). If you’re interested in this certification, you can check it out here and use the code FITNESSISTA for $100 off.
Get a copy of my wellness resources master list.
Fashion + beauty:
I have my eye on this Free People dress but am not sure about the color. I adore the lace and the cut, so I might go for it.
Beautycounter Second Skin! I took our fragrance quiz, and it told me to try Hyper Rose (which I already adore) and Second Skin. This one smells so luxe and ages beautifully as it dries. It’s floral with a warmth from the amber, and I can definitely see why it’s a bestseller. The fragrance discovery set is here. This is my favorite way to try all of them, and see which one works the best on your skin.
New Amazon set:
(they have a ton of colors, too)
Happy Friday, friends! Have an amazing weekend and thank you so much for stopping by the blog today.
xo
Gina
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]]>Hi friends! Happy Monday! How was the weekend? I hope you had a great one! Ours was the perfect mix of low-key and productive. We have some fun events, planted all the things, and continued watching Indiana Jones as a family. It’s pretty intense (and borderline terrifying) but we’re all enjoying it.
For today’s post, I wanted to share a roundup of some of the latest and greatest Amazon purchases. I’ve been *trying* to be a little better with the online shopping – I want to take P to Spain to visit her bestie, so I try think about that before any random buys – but have made some solid purchases lately.
Here are some of the goods!
Things I’ve bought from Amazon lately (and love)
1. This set!
I’m still all about sets and Amazon ones are decent quality for an excellent price. (I also have this one in a couple of colors, and this one!) This set is for sandals and a low bun and I can already tell I’m be wearing it a lot this spring. They have a ton of colors, too!
2. Two Air Doctors
We had some other air filters in the past, but wasn’t super impressed with the quality or design. I know that Air Doctor is the best, and finally decided to go for it. I’ll do a full review post on air filters and all of the different options, but I’m definitely impressed with these so far. I took a peek at the filter after a few days of use, and was shocked. We breathe in so much dust, pollen, and yuck throughout the day!!
3. This pet ultrasonic dental tool
aka my foray into amateur pet dentistry haha (I’m NOT telling you do this. I’m just sharing what I do)
Bella and Caroline both had horrible teeth, and we collectively spent thousands of dollars in dental cleaning fees throughout their lives. A huge goal with Maisey was to stay on top of her dental health, so I brush her teeth almost every day. Even so, she had a little bit of plaque buildup that I wanted to get rid of. I used some regular scaling tools, and even though she was a champ and let me try to get the plaque, it wouldn’t come off. I read some review online for this handy tool, and decided to go for it. It makes a little whirring sound, which could be alarming to some animals, but with some treat bribes, Mazer has let me clean her teeth with it. The plaque comes right off!
4. Souper Cubes
I’m not sure why I haven’t tried these before, but I bought them for Maisey’s homemade dog food (recipe coming tomorrow!). They’re so convient and WAY better than freeze things in plastic bags. You can freeze in individual portion sizes, too. Here is the link!
5. Tineco Vaccuum
I was influenced to buy this and have been blown away by how well it works. (I only wish I would have gotten the bigger model with the self-cleaning function.) It vaccuums and mops simultaneously, and the battery charge lasts for our entire house. Check it out here.
6. Owala water bottles
My good friend Julie posted about these, and when she said they didn’t leak, I knew I needed to order some. I love my Stanley, but I can’t travel with it, because it would leak everywhere. These are much more portable, and the straw is optional; it works with and without it. I definitely recommend these, especially since they have larger sizes and they don’t leak!
7. Pastel CGM covers
I inserted a Nutrisense CGM (you can check it out here and use GINA50 for $50 off!), and got these pastel covers to use in the spring and summer. Thery’re a little more aesthetically pleasing than the sporty black cover, but last just as long.
8. Rebounder!
This is one of my favorite ways to break up the work day, and an easy way to support the lymphatic system. I have a full post coming about rebounding, but it’s fun, it has so many potetential benefits, and the kids love it, too. This one is on sale right now, too.
9. Barre socks
I’m definitely into the crew barre socks trend that’s going around, and ordered these on Amazon from my favorite barre socks brand. They have lots of great colors and prints, too!
So, tell me, friends: what are some of your latest favorite Amazon purchases? Please share the goods in the comments section!
xoxo
Gina
The post Things I’ve bought from Amazon lately (and love) appeared first on The Fitnessista.
]]>Hi friends! How are ya? I hope that your day is going well! Today, I’m off to the kids’ school to volunteer and am looking forward to some time in the sauna blanket after a workout. It should be a pretty low-key day!
For today’s post, I wanted to share Maisey’s latest obsession with you: homemade dog food. This simple recipe is PACKED with nutrients and she goes crazy with it.
(See the crazy eyes?? She’s INTO IT.)
TBH, I always felt a little bad giving her packaged dog food because this creature LOVES fresh food. She’s constantly begging for scraps of broccoli and bell pepper (her two faves), has stolen an entire brisket off the counter (and ate it on our new white couch..), a whole chicken breast (bones and all, and thankfully didn’t get sick), as well as ramen and curry. Knowing her flavor profile, I would pour her kibble into her bowl and feel a little bad for the gourmet gal. To spice things up, we would put Fresh Pet on top from Whole Foods (SO expensive and still felt like a block of packaged meat), but I knew there had to be a better way.
I started researching a ton, and found a recipe online that inspired me to finally make our own.
I’m excited to share all of the details with you! It’s less expensive than Fresh Pet, with certified organic, farm fresh, and wild-caught ingredients, and I love that I know everything that went into it. No preservatives or extra stuff.
Healthy homemade dog food recipe
Benefits of Homemade Dog Food:
Making your dog’s food at home can have a ton of benefits, including:
Control Over Ingredients: By preparing your dog’s food from scratch, you have full control over the quality of ingredients used, ensuring that your furry friend gets only the best.
Avoidance of Sketchy Ingredients: Conventional dog foods often contain questionable ingredients such as fillers, artificial preservatives, and low-quality meats that can be harmful to your dog’s health.
Tailored Nutrition: Homemade dog food allows you to tailor your dog’s diet to their specific needs, whether they require a certain protein source or have allergies to certain ingredients.
Increased Digestibility: Whole, fresh ingredients are more easily digestible for dogs, leading to better nutrient absorption and overall health.
Ingredients and Their Benefits:
The recipe that inspired this one is Dr. Judy’s Puploaf. She has the full post here and you can actually order it online! Since this is more of a topper – Maisey still gets some I and love and you Nude Super Food kibble (you can order it from Thrive Market) in her bowl – I didn’t have to be as specific with ratios of ingredients.
Ground Beef: A excellent source of protein and essential amino acids for muscle health.
Organ Meats (Heart, Liver, Gizzards, Spleen): Rich in vitamins and minerals, including iron, zinc, and vitamin B12, vital for your dog’s overall health.
Butternut Squash: Packed with vitamins A and C, fiber, and antioxidants to support immune function and digestion.
Sardines: A great source of omega-3 fatty acids, which promote healthy skin and coat, reduce inflammation, and support joint health. Sardines are one of Maisey’s all-time favorite foods!
Leafy Greens: Provide essential vitamins and minerals, such as vitamin K, calcium, and folate, for overall health and vitality.
Eggs: Rich in choline, protein, and essential nutrients. If you’re using farm fresh eggs, you can also add the shell. Since these were organic from the grocery store, I used the membrane inside the egg.
Oysters: High in zinc and selenium, important for immune function and thyroid health.
Cranberries: Rich in antioxidants and beneficial for urinary tract health.
Broccoli: Contains fiber, vitamins, and minerals, including vitamin C and calcium, for optimal health.
Bell Pepper: Provides vitamin A, vitamin C, and antioxidants to support immune function and eye health.
Flax Oil: A source of omega-3 fatty acids for healthy skin and coat, as well as joint support.
Ginger: Has anti-inflammatory properties and aids in digestion.
Healthy homemade dog food recipe
Directions:
In a large bowl, combine ground beef, organ meats, butternut squash, sardines, leafy greens, oysters, cranberries, broccoli, bell pepper, and ginger. I keep the flax oil in the fridge and drizzle on a little before serving.
Mix the ingredients thoroughly to ensure even distribution.
Transfer the mixture to a baking dish and lightly bake for 20-30 minutes at 325°F.
Allow the food to cool before serving to your dog. Keeps in the fridge for up to 5 days, and you can freeze the rest in individual portions. I used Souper Cubes.
PrintHealthy homemade dog food recipe
Print RecipeThis healthy homemade dog food recipe is based on Dr. Judy’s pup loaf recipe. It’s a great way to give your dog fresh food with tons of nutrients!
Ingredients
2 lbs organic grass-fed ground beef
1 cup of chicken hearts
Add in any other organ meats, like spleen, gizzards, or liver – we used a blend from a local farm that contained heart, spleen, and liver
2 cans of sardines in water
2 cans of mussels in olive oil
3 eggs (if farm fresh, use the shell. If from the grocery store, use the egg membrane on the inside of the shell)
1 cup butternut squash, chopped
1 cup of broccoli, chopped
2 bell peppers, seeded and chopped
a handful of leafy greens (I used chard), chopped
1 teaspoon of freshly grated ginger
1/2 c dried cranberries (make sure there is no added sugar, and no extra ingredients)
cold-pressed flax oil, to serve
Instructions
In a large bowl, combine ground beef, organ meats, chopped butternut squash, sardines, leafy greens, oysters, cranberries, broccoli, bell pepper, and ginger. I keep the flax oil in the fridge and drizzle on a little before serving.
Mix the ingredients thoroughly to ensure even distribution.
Transfer the mixture to a baking dish and lightly bake for 20-30 minutes at 325°F.
Notes
Allow the food to cool before serving to your dog. Keeps in the fridge for up to 5 days, and you can free the rest in individual portions. I used Souper Cubes.
It feels so good to give Maisey fresh food that’s also packed with nutrients!!
So, tell me, friends: do you make your dog’s food? Are there any brands you love?
xo
Gina
The post Healthy homemade dog food recipe appeared first on The Fitnessista.
]]>I’m so thrilled to have Brittany Watkins on the podcast today. She is AMAZING and has so much knowledge to share. I hope you love this episode! She’s offering her 7-day challenge for free for listeners here.
158: Using tapping to overcome weight loss struggles and finding balance with Brittany Watkins
Here’s what we chat about:
Why You Self-Sabotage Your Weight Loss Efforts with Emotional Eating and Binge Eating
How tapping works and how it impacts your body and brain
The Difference Between Cravings and Emotional Eating
Subconscious Weight Loss Blockers
Why You Overeat or Overdrink at Parties
and so much more.
Here’s more about Brittany and her background:
Brittany Watkins is a renowned speaker, author, and creator of The Echo Tapping Method™, a groundbreaking technique in Food Psychology. Recognized as a leading expert in Emotional Freedom Techniques (EFT or Tapping), especially for weight loss and emotional eating, Brittany has built a remarkable career over the last 15 years. She has changed the lives of over 100,000 women by addressing their food cravings, emotional eating, and self-sabotage. She focuses on finding and fixing the root causes of these issues quickly. She developed The Echo Tapping Method™, an innovative approach that rapidly speeds up the healing process. This unique psychology biohacking modality has been shown to provide the benefits of ten years of therapy in just a few sessions. Brittany’s core professional dedication has been to provide quick and lasting change. Brittany has also trained more than 400 medical professionals, therapists, and counselors in her method, who are helping thousands of patients every year. Her work has been recognized in major publications like Psychology Today, Shape, and Women’s Health and Fitness Magazine. Plus, her techniques have reached over 10 million women worldwide via Facebook and YouTube, establishing her as a key figure in psychological healing for emotional eating.
Check out her Instagram here and her website here.
Join her 7-day challenge for free here.
Partners:
I’ve been using Nutrisense on and off for a couple of years now. I love being able to see how my blood sugar responds to my diet and habits, and run experiments. You can try out Nutrisense here and use GINA50 for $50 off.
Join us for Fit Team! This is my online fitness community and you can try it free for 7 days.
I love love love the meals from Sakara Life! Use this link and the code XOGINAH for 20% off their meal delivery and clean boutique items. This is something I do once a month as a lil treat to myself and the meals are always showstoppers.
If any of my fellow health professional friends are looking for another way to help their clients, I highly recommend IHP. You can also use this information to heal yourself and then go one to heal others, which I think is a beautiful mission. You can absolutely join if you don’t currently work in the health or fitness industry; many IHPs don’t begin on this path. They’re friends who are passionate to learn more about health and wellness, and want to share this information with those they love. You can do this as a passion, or start an entirely new career.
You can use my referral link here and the code FITNESSISTA for up to $250 off the Integrative Health Practitioner program. I highly recommend it! You can check out my review IHP Level 1 here and my review of Level 2 here.
I’m still obsessed with my sauna blanket. This is one of my favorite ways to relax and sweat it out. I find that it energizes me, helps with aches and pains, I sleep better on the days I use this, and it makes my skin glow. Link to check it out here. You can also use my discount FITNESSISTA15 for the PEMF Go Mat, which I use every day, and the red light face mask, which is a staple in my weekly skincare routine.
Get 20% off Organifi with the code FITNESSISTA. I drink the green juice, red juice, gold, and Harmony! (Each day I might have something different, or have two different things. Everything I’ve tried is amazing.) I’m currently obsessed with the shilajit gummies!
Thank you so much for listening and for all of your support with the podcast! Please be sure to subscribe, and leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you.
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]]>Hi friends! How are ya? I hope you’re having a lovely morning so far! I have a Spanish lesson today and am getting my nails done this afternoon after a bunch of client calls. I hope you have a wonderful day.
For today’s post, I wanted to talk about something I’ve loved for years, but have just recently implemented into my daily routine: rebounding!
In the world of fitness, rebounding has gained popularity in recent years – bouncing on a mini-trampoline. But is rebounding just a trendy fad, or does it offer real benefits for your health and fitness?
Let’s chat about what rebounding is all about, its pros and cons, and whether you should consider adding it to your routine.
What is rebounding and should you add it to your routine?
What is Rebounding?
Rebounding involves bouncing on a mini-trampoline, often to music or following a structured workout routine. It’s a low-impact form of exercise that can be adapted to suit individuals of all fitness levels.
Pros of Rebounding:
Low-Impact: Rebounding is gentle on the joints, making it suitable for people with joint pain or mobility issues. When you bounce, you can also keep your feet on the rebounder at all times and will still get benefits from the motion.
Cardiovascular Fitness: Bouncing on a rebounder can provide an effective cardiovascular workout, helping to strengthen the heart and improve overall fitness. It can definitely increase your heart rate!
Lymphatic System Support: Rebounding stimulates the lymphatic system, which aids in detoxification and immune function.
Improved Balance and Coordination: The act of bouncing requires coordination and balance, which can be beneficial for overall stability. Proprioception – knowing where our body is in space – is an important skill to maintain as we age to help prevent falls and balance issues.
Stress Reduction: Rebounding can be a fun and enjoyable way to relieve stress and improve mood, thanks to the release of endorphins during exercise. Bouncing is super fun!
Muscle strengthening: Rebounding engages multiple muscle groups, some of which you might not often work (like calves).
Increased Bone Density: Rebounding is a weight-bearing exercise, which can help to improve bone density and reduce the risk of osteoporosis over time.
Cons of Rebounding:
Risk of Injury: While rebounding is low-impact, there is still a risk of injury, particularly if proper form is not maintained or if the trampoline is not stable.
Space and Equipment Requirements: Rebounding requires a mini-trampoline and sufficient space to use it, which may not be feasible for everyone.
Limited Variety: Some people may find rebounding to be repetitive or less engaging compared to other forms of exercise.
Pelvic floor concerns: The bouncing may cause pressure on your pelvic floor, especially if you suffer from organ prolape or bladder concerns. If this happens to you, seek out the help of a pelvic floor physical therapist. Your pelvic floor may be weak, or it may also be too tight, which inhibits full range of motion and decreases function. So often I hear moms joke about how they can’t jump on a trampoline because they’ll pee their pants. It doesn’t have to be this way, and you can absolutely heal! A pelvic floor PT can change your life, I promise.
Should You Add Rebounding to Your Routine?
Whether or not you should incorporate rebounding into your fitness routine depends on your individual preferences, goals, and physical condition. If you’re looking for a fun and effective way to improve cardiovascular fitness, balance, and lymphatic system function, rebounding could be worth exploring. However, it’s essential to consider the potential risks and limitations, especially if you have any pre-existing health conditions or concerns. Always talk with your doctor before making any fitness or nutrition changes.
My favorite low-cost rebounder is here!
You can also download a free list of my favorite wellness resources here.
xoxo
Gina
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]]>The post Recipe: Chocolate Chip Cookie Dough Truffles appeared first on Anytime Fitness.
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]]>The post 8 Best Foods for Muscle Recovery (And Why Post-Workout Nutrition Matters) appeared first on Anytime Fitness.
]]>Hi friends! How are you? I hope that you had a wonderful weekend and that my friends who were celebrating enjoyed a happy Easter. This week, the kids head back in school, and I’m back to the routine after a fun trip to California and a festive weekend with family.
For today’s post, I wanted to chat a bit about hormone changes and simple lifestyle tweaks we can make for our hormones. I’m writing this for my friends who are in their 30s (let me know if you’d like me to do one for 40s! I’m going to be 40 this year so I’ll be there soon myself), and as always, I’m here if you have questions or if I can support you in any way.
As women transition through their 30s, hormonal fluctuations become more pronounced, impacting various aspects of health and well-being. From mood swings to disrupted sleep and fluctuating energy levels, dealing with these hormonal shifts can feel like an uphill battle. However, with strategic lifestyle adjustments, it’s possible to support hormonal balance and thrive during this transformative decade.
Here are some of my tips for women in their 30s! As always, talk with a doctor before making any fitness or nutrition changes.
Hormonal SOS: likestyle tweaks for women in their 30s
Prioritize Sleep Hygiene:
Quality sleep is paramount for hormonal health, yet it often takes a backseat in our busy lives. Establishing a consistent sleep schedule, creating a calming bedtime routine, and optimizing sleep environment can promote restorative sleep and hormonal balance. Consider incorporating relaxing activities such as reading a book, taking a warm bath with Epsom salts, relaxing in the sauna blanket, or practicing gentle yoga stretches before bed to unwind and signal to your body that it’s time to wind down.
Mindful Movement:
Regular exercise is vital for overall health, but excessive or intense workouts can stress the body and disrupt hormonal equilibrium. Embrace mindful movement practices like yoga, Pilates, or walking to support adrenal health and mitigate stress-induced hormonal imbalances.
Instead of high-intensity interval training (HIIT) sessions every day, intersperse your routine with gentle, rejuvenating activities like nature walks, restorative yoga, or leisurely bike rides. A good rule of thumb: if you did it yesterday (and it was intense), don’t do it again today. Try to alternate intensities in your weekly routine.
Balanced Nutrition:
Fuel your body with nutrient-dense foods rich in vitamins, minerals, and antioxidants to support hormonal health. Prioritize whole foods, fiber-rich vegetables, lean proteins, and healthy fats while minimizing processed foods, refined sugars, and excessive caffeine intake. Incorporate hormone-balancing foods such as leafy greens, fatty fish, nuts and seeds, and fermented foods like sauerkraut or kefir into your meals to nourish your body from the inside out.
Stress Management:
Chronic stress wreaks havoc on hormonal balance, triggering elevated cortisol levels and disrupting other key hormones. High cortisol eventually becomes low cortisol, which corresponds with feelings of burnout and exhaustion.
Incorporate stress-reducing practices such as meditation, deep breathing exercises, reading, journaling, or spending time in nature to cultivate inner calm and resilience. Carve out pockets of time throughout your day for self-care activities that bring you joy and relaxation, whether it’s practicing mindfulness during your morning coffee ritual or enjoying a leisurely walk in the park during your lunch break.
Hormone-Supportive Supplements:
Certain supplements can complement a balanced diet and support hormonal harmony. Consider incorporating supplements like magnesium, vitamin D, omega-3 fatty acids, and adaptogenic herbs such as ashwagandha or maca to support hormonal balance and overall well-being. Consult with a healthcare provider or registered dietitian to determine which supplements may be beneficial for your specific needs and health goals.
Environmental Toxin Reduction:
Toxins present in everyday products and environmental pollutants can disrupt endocrine function and contribute to hormonal imbalances. Minimize exposure to endocrine-disrupting chemicals by choosing organic, non-toxic personal care products, and household cleaners whenever possible.
Opt for glass or stainless steel food storage containers instead of plastic, and filter your tap water (and bathing water!) to reduce exposure to contaminants like chlorine or heavy metals. If you’re looking for a gentle detox for spring, this is my very favorite. I do this 4x per year.
Mind-Body Connection:
Nurture your mind-body connection through practices like mindfulness, meditation, or breathwork.
Cultivating self-awareness and emotional resilience can empower you to navigate hormonal fluctuations with greater ease and grace. Start your day with a few minutes of meditation or deep breathing exercises to center yourself and set a positive tone for the day ahead. Incorporate mindfulness into everyday activities such as mindful eating, mindful walking, or simply taking moments throughout the day to pause and check in with yourself.
Hormone Health Check:
Regular monitoring of hormone levels can provide valuable insights into your hormonal health and guide targeted interventions if imbalances are detected. Consult with a practitionerexperienced in hormonal health to explore testing options and personalized treatment strategies. If you’d like to work together on functional testing and a customized action plan, please email me [email protected] subject TESTING.
Navigating hormonal changes in your 30s doesn’t have to be overwhelming. By implementing these lifestyle tweaks tailored to hormonal health, you can support balance, vitality, and well-being throughout this fun and transformative decade. I’m all about controlling what you can control, and these are simple steps you can include in your daily life.
Small changes can lead to huge results, and we’re all on this journey together ????
xoxo
Gina
More:
How to eat for your menstrual cycle
The post Hormonal SOS: lifestyle tweaks for women in their 30s appeared first on The Fitnessista.
]]>Hi friends! How are ya? I hope your morning is going well! I’m catching a barre class today and looking forward to client calls this atfernoon.
(I was apprehensive to post this pic because it’s not very flattering. But, apaprently this is what my legs look like in the sun, so I’m going for it.)
For today’s post, I wanted to share the books I read in March. It was a lighter reading month for me, but still a couple of great pics! I’d love to hear what you’ve read and loved lately if you’ll share in the comments section.
March 2024 reads
$100M Leads
I’m a huge fan of Alex Hormozi. His recipes on Instagram are a little gross, but from a coaching/teaching/entrepreneur perscpetive, I love his teaching style and think he gives a ton of value in his books. Since I enjoyed $100M offers so much, I downloaded this one on Audible. It was an easy read and provided a lot of tips on growing your email list, creating content, and how to target with Facebook ads. I don’t spend much at all on Facebook ads, but it’s something I want to explore this year. 9/10
From Amazon:
This book contains the playbooks that took me from sleeping on my gym floor to owning a portfolio of companies that generate $200,000,000 per year in under a decade. Wanna know the biggest difference between those two time periods? How many leads I was getting.
The problem is – most business owners don’t know how to get leads.
I wrote this book to solve your LEADS problem.
Today, our companies generate 20,000+ new leads per day across sixteen different industries. And, they do it using the eight “never-go-hungry” playbooks inside. Once you see them, you can’t unsee them. They’re so powerful, they work without your permission.
Inside you will find…
…The easiest way to get another five customers tomorrow
…The hook-retain-reward system to transform content into leads
…The 6-part ad framework that gets more people – especially strangers – to want what you sell
…The one question that immediately turns any stranger (no matter how cold) into a hot lead
…The 7 direct referral methods responsible for 30% of my sales
…The affiliate playbook that gets hundreds of other businesses to advertise your stuff for free
…The agency agreement that gets them to teach you their lead-getting secrets at no cost
…The how-to-get-people-off-the-streets-and-getting-you-leads in under 2 weeks framework
…and everything else that got our companies boatloads of leads…fast.
And the best part is…you can use these playbooks to get more leads within an hour of reading this book. You just have to know where to look…and the first place is inside.
If you want to get more leads for your business…then ADD TO CART, use its contents, and see for yourself.
Winter Garden
This was my #2 Kristin Hannah novel after The Nightingale. It was so beautifully written, and as someone with near-zero knowledge about Russia’s involvement in WWII, it was very eye-opening for me. I knew I was going to be devastated when it ended, and it left me with tears streaming down my face. 10/10
From Amazon:
Meredith and Nina Whitson are as different as sisters can be. One stayed at home to raise her children and manage the family apple orchard; the other followed a dream and traveled the world to become a famous photojournalist. But when their beloved father falls ill, Meredith and Nina find themselves together again, standing alongside their cold, disapproving mother, Anya, who even now, offers no comfort to her daughters. As children, the only connection between them was the Russian fairy tale Anya sometimes told the girls at night. On his deathbed, their father extracts a promise from the women in his life: the fairy tale will be told one last time—and all the way to the end. Thus begins an unexpected journey into the truth of Anya’s life in war-torn Leningrad, more than five decades ago. Alternating between the past and present, Meredith and Nina will finally hear the singular, harrowing story of their mother’s life, and what they learn is a secret so terrible and terrifying that it will shake the very foundation of their family and change who they believe they are.
True Comfort
A good friend of mine loves this cookbook and has tried quite a few of the recipes. I’ve tried a handful from the book and have been imrpressed so far. I can’t give it a full rating – I need to try more recipes!- but wanted to include it in case you’re looking for some healthy meal inspo.
From Amazon:
Over the past few years, Kristin Cavallari has become known for the healthy recipes she cooks at home for her family. In her bestselling cookbook, True Roots, she shared the recipes that keep her motivated and inspired and in turn challenged fans to cook more meals at home and live a healthier lifestyle.
Now, in True Comfort, Kristin turns her attention to some of the most-requested dishes that are hardest to find: healthy comfort food. True Comfort features her favorite recipes for cozy breakfasts (Apple Pecan Dutch Baby, Espresso Overnight Oats, and Sweet Potato Toast), lunches (Roasted Cauliflower Tartine, Nashville Hot Chicken Salad Cups, and Butternut Squash and Leek Chowder) and dinners (Red-Wine Braised Short Ribs, Oat Crust Chicken Pot Pie, and Saffron Seafood Cioppino) plus desserts (Orange Olive Oil Cake and Dark Chocolate Peppermint Silk Pie) and drinks (Cashew Eggnog and Rosemary Charcoal Latte). With tips and tricks to put together a well-stocked pantry, fridge, and freezer, this book goes beyond the traditional cookbook to help readers feel more like Kristin in the kitchen.
Open Your Eyes: Helaing the Misery of Dry Eyes
I read this book very quickly on my Kindle – it’s super short – because I was hoping to get more eye healing insight and knowledge to store in my brain about this situation. It was about 99% anecdotal and nothing groundbreaking. I think that this book about healing your allergies naturally is a lot more helpful, as well as this book about healing dry eyes. 2/10
From Amazon:
This book was written by a long-time sufferer of dry eyes and by the Naturopathic doctor who helped him find the right solution to relieving him from the misery. The author discusses the agony of the irritation and pain of dry eyes and how the condition prevented him from enjoying life. As the condition became more severe, it led to two corneal ulcers; countless trips to opthamologists; the endless use of drops and other treatments that never worked. This lack of real relief of his dry eye condition from conventional treatments led him on a multi-year search to find a way to get his life back.
The book was written to help all those suffering from this painful, frustrating and debilitating malady and to give them hope and encouragement in finding their own solution. The book covers some of the causes of dry eyes; the author’s intense search to find a way to treat it without prescription drugs or surgical procedures; nine foods that can trigger dry eyes; the four “must have” miracle foods that help relieve the condition; and a list of supplements that the author has used to keep his dry eyes from returning. There is also a discussion of a condition known as “blepharitis”; how it can lead to dry eyes; and what the author does to treat it. This book is a must read for anyone suffering from dry eyes.
Ok, tell me, friends: what did you read last month? Any recent 10/10 reads?? Please share the love in the comments section!
xo
Gina
The post March 2024 Reads appeared first on The Fitnessista.
]]>We talk about:
Her healing story and how she become a functional medicine practitioner
Her tips for stress reduction and how stress impacts major functions in the body
The pillars of health and what it means to be healthy
Her tips for being “Healthy in Real Life”
and so much more!
157: The true meaning of health with Rachel Scheer
Rachel Scheer is a certified Functional Medicine practitioner with a degree in Nutrition Science and Dietetics from Baylor University. She is also the CEO and founder of Rachel Scheer Nutrition, a leading Functional Medicine Nutrition Practice in the United States. Facing severe gut issues that nearly led to surgery, which would have removed her entire large intestines, Rachel transformed her health through functional medicine, nutrition, and lifestyle changes. She is passionate about helping others do the same.
As an acclaimed speaker and author of “Root Cause: The Complete Guide to Functional Nutrition for Coaches,” she is the visionary behind the RSN Functional Nutrition Institute, offering comprehensive certification programs for coaches and practitioners. She is also passionate about helping other female entrepreneurs create their own success and abundance.
Connect with Rachel on her website and her Instagram.
Partners:
I’ve been using Nutrisense on and off for a couple of years now. I love being able to see how my blood sugar responds to my diet and habits, and run experiments. You can try out Nutrisense here and use GINA50 for $50 off.
Join us for Fit Team! This is my online fitness community and you can try it free for 7 days.
I love love love the meals from Sakara Life! Use this link and the code XOGINAH for 20% off their meal delivery and clean boutique items. This is something I do once a month as a lil treat to myself and the meals are always showstoppers.
If any of my fellow health professional friends are looking for another way to help their clients, I highly recommend IHP. You can also use this information to heal yourself and then go one to heal others, which I think is a beautiful mission. You can absolutely join if you don’t currently work in the health or fitness industry; many IHPs don’t begin on this path. They’re friends who are passionate to learn more about health and wellness, and want to share this information with those they love. You can do this as a passion, or start an entirely new career.
You can use my referral link here and the code FITNESSISTA for up to $250 off the Integrative Health Practitioner program. I highly recommend it! You can check out my review IHP Level 1 here and my review of Level 2 here.
I’m still obsessed with my sauna blanket. This is one of my favorite ways to relax and sweat it out. I find that it energizes me, helps with aches and pains, I sleep better on the days I use this, and it makes my skin glow. Link to check it out here. You can also use my discount FITNESSISTA15 for the PEMF Go Mat, which I use every day, and the red light face mask, which is a staple in my weekly skincare routine.
Get 20% off Organifi with the code FITNESSISTA. I drink the green juice, red juice, gold, and Harmony! (Each day I might have something different, or have two different things. Everything I’ve tried is amazing.) I’m currently obsessed with the shilajit gummies!
Thank you so much for listening and for all of your support with the podcast! Please be sure to subscribe, and leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you.
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]]>We have a birthday party, a night out with friends, and I’m teaching a barre class. I also can’t wait to crawl into the sauna blanket this afternoon; it’s a little chilly today. I’ve love to hear what you have going on!
I was also thinking of doing a spring challenge, similar to Spring Shape Up but with MORE. Wellness tips, fitness programming, live calls, free, the whole deal. Let me know if that’s something you’d be interested in doing and we can start later this month!
It’s time for the weekly Friday Faves party (on a Saturday! Yesterday ended up being wild, but I still love doing this particular post each week). This is where I share some of my favorite finds from the week and around the web. I always love to hear about your faves, too, so please shout out something you’re loving in the comments section below.
Friday Faves 4.5
Life:
Easter fun! We had an amazing Easter weekend here at home after our San Diego and Disneyland trip last week. Saturday night, the girls and I went to mass, and Sunday morning, the Easter bunny made a stop at our house.
He brought new swimsuits and candy for both kids, a drone and a stuffed animal for one kid, skincare and lulu for the other. ????
We had a lovely breakfast at my dad’s house with his side of the family and we finally got to meet the newest member of the family, Hudson! He is snuggliest sweetest little guy… and is NOT helping my current baby fever. (Team Two and Through, but I’m struggling with this right now lol.)
Classic Easter pic:
Dress is from my RTR unlimited subscription:
Read, watch, listen:
Thank you to my friends at Bored Panda for including me in this article.
Started this book this weekend and it’s already living up to the hype.
Don’t forget to check out this week’s podcast episode here.
Fashion + beauty:
Beautycounter extended their promo through the weekend. You can get free shipping on orders over $50 and 30% back in product credit with Beautycounter! You can check out all of the details here. This is the first time I’ve ever seen them do 30% back in product credit. It definitely makes it worth the Band of Beauty signup fee here! You get a free gift with qualifying and orders, and product credit to use later. I use and love this lipgloss, supreme cream, all bright C serum, overnight peel, and AHA mask.
Everyone is obsessed with Abercrombie, and the last time I shopped there was in high school, when we’d wear a lacy cami under our Abercrombie polo with a popped collar. Those were the dayyyyysssss haha. Needless to say, they’ve really upped their game lately and are even giving off a Reformation-ish vibe. I’m going to order a few things to try for spring/summer, including these:
Fitness, health, and good eats:
I can’t wait to try some of these go-to recipes.
Everything bagel cauliflower rolls.
You have to try my favorite oatmeal bake.
Sweet Tomatoes is baaaaack! They all closed during the time that shall not be named, and the first one to reopen is our beloved Tucson location. It was always a nostalgic spot to take the girls, and we’d often meet up for family dinner. As soon as it reopened, we planned a family dinner with madre, my stepdad, and Nani. It was like a time warp – everything was exactly the same!
Had the BEST strawberry pop heart from Dedicated, which is a local gf bakery. It was everything.
A question for you this weekend: what’s your favorite coffee cup?
Mine seem to change each year, but right now, there are three in my favorites rotation: a Wizard of Oz mug I’ve had since middle school, a succulent mug for maadre, and one I got from Kajabi for hitting my first $50k in sales.
Happy happy weekend, friends! Thanks so much for stopping by the blog today and I’ll see ya soon.
xo
Gina
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]]>
How To Cook Grilled Artichokes
Artichokes are one of the first foods that the Pilot and I would make to go along with our dinners. When we first started dating, money was tight so instead of going out to eat, we’d share an ahi tuna steak and cook two artichoke hearts as our fancy dinner at home. The Pilot is kind of the artichoke king and over time, he’s shared the method to cook them perfectly. They can seem like an intimidating veg – they’re covered in battle spears for goodness sake – but they’re a simply-prepared and nutrient-dense side.
Here’s the step-by-step artichokes recipe!
How to Prepare Artichokes
Artichokes need a bit of a trim before you cook them. You’ll pull off the artichoke leaves, trim the top and the stem, and scoop out the chokes.
After trimming, place the artichokes in a bowl of cold water with a squeeze of lemon juice to prevent browning. You can also rub lemon juice on the cut areas of each artichoke, but I find it much easier to just dunk them in lemon water.
Now it’s time to cook them!
How to Cook Artichokes
You’ll boil the artichokes for 20-30 minutes or until tender. Alternatively, you can steam the artichokes for 20 minutes. Check to see if they’re done by piercing the stem of one with a fork to see if it’s easily goes through.
Once they’re done, you’ll have the choice to either eat them like that, sprinkled with salt and pepper, or grill them cut side down. Lightly charred grilled artichokes are next level delicious! Either way, they’ll be amazing with your dip of choice (see options in the recipe below).
Artichoke Dipping Sauce
There are several flavorful dipping sauces that go great with artichokes. My favorites are:
- Melted butter with chives
- Goddess dressing
- Mayo with a squeeze of lemon
- Sriracha yogurt lemon sauce (1 container plain yogurt, 1-2 tsp sriracha, and a squeeze of lemon juice)
Amazing Artichokes
Ingredients
- 2 artichokes
- 2 lemons
- 1 bay leaf
- sea salt
- olive oil
- garlic (optional)
- dipping sauces (ideas to follow)
Instructions
- Cut off the top part of the ‘choke, and also about 1/2 inch to an inch off the stem. Pull off any outer leaves that look bruised or funky.
- Place the artichokes in a bowl of cold water with a squeeze of lemon juice to prevent browning.
- Bring a large pot of water to a boil.
- Add one halved lemon, one bay leaf and 1/2 teaspoon salt.
- Put the artichokes in the pot, cover, and leave at a rolling boil for 20-30 minutes, depending on the size. Make sure that all parts of the artichoke are boiled, so that may mean a good stir from time to time.
- To check if the artichoke is done, remove from the boiling water and gently pierce the stem with a fork. If it easily goes through, you’re GTG. Any resistance, and the artichoke goes back in the pot for 5 minutes before checking again.
- After the artichoke is fully cooked, you can stop here and get your dipping sauce ready. If you have the grill heated, you can take it to the extreme by removing the artichokes, gently patting them dry, and cutting in half before coating with a light brushing of olive oil or butter.
- Grill on high heat for about 5 minutes (until nicely charred) and sprinkle with sea salt.
Notes
- Serve with the dipping sauce of your choice!
- -Melted butter with chives
- -Goddess dressing
- -Mayo with a squeeze of lemon
- -Sriracha yogurt lemon sauce (1 container plain yogurt, 1-2 tsp sriracha, and a squeeze of lemon juice)
Hope you enjoy! <3
Artichoke fans: yay or nay? Fave dipping sauce?
For more ways to enjoy artichokes, check out my Kale and Artichoke Dip and this amazing Spring Quinoa Salad with Artichokes, Feta, and Asparagus.
Any vegetables you despise or have been wanting to try? I’ve never loved raw celery, but for some reason I suddenly don’t mind it in green juices.
Hope you have a great day!
xo
Gina
The post Veg Intimidation: How To Cook Grilled Artichokes appeared first on The Fitnessista.
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]]>Hi friends! How are you? I hope the week is going well! I’m going for a hike this morning – the weather is a dreeeeaaaaaam – and also have a dentist appointment.
For today’s post, I wanted to share some breakfast and snack ideas: yogurt bowls!!
Are you a fan of yogurt bowls? If not, you’re missing out on a delicious and nutritious breakfast or snack option. Yogurt bowls are not only easy to make but also packed with protein, vitamins, and minerals, making them a great choice for fueling your day.
If you can digest whole fat Greek yogurt, go for it! It’s packed with protein and nutrients. Since I can’t do a ton of dairy, I like to use Kite Hill yogurt or Cocoyo and mix it with protein powder ????
Today, I’m excited to share a roundup of 12 yogurt bowl ideas that you’ll love to try.
12 Yogurt Bowl Ideas
1. Berry Bliss Yogurt Bowl
Ingredients:
Greek yogurt
Mixed berries (strawberries, blueberries, raspberries)
Granola
Chia seeds
Instructions:
Step 1: In a bowl, layer Greek yogurt.
Step 2: Top with mixed berries, granola, and chia seeds.
Step 3: Enjoy this burst of fruity goodness!
2. Tropical Paradise Yogurt Bowl
Ingredients:
Greek yogurt
Pineapple chunks
Mango slices
Toasted coconut flakes
Honey drizzle
Instructions:
Step 1: Start with a base of Greek yogurt in a bowl.
Step 2: Add pineapple chunks and mango slices.
Step 3: Sprinkle with toasted coconut flakes and drizzle with honey.
Step 4: Close your eyes and transport yourself to a tropical paradise with every spoonful!
3. Chocolate Peanut Butter Crunch Yogurt Bowl
Ingredients:
Greek yogurt
Chocolate chips
Peanut butter
Homemade granola
Chopped nuts
Instructions:
Step 1: Spoon Greek yogurt into a bowl.
Step 2: Sprinkle with chocolate chips and drizzle with peanut butter.
Step 3: Top with homemade granola and chopped nuts for added crunch.
Step 4: Indulge in this decadent yet healthy treat!
4. Green Goddess Yogurt Bowl
Ingredients:
Plain Greek yogurt
Avocado slices
Cucumber slices
Cherry tomatoes
Hemp seeds
Instructions:
Step 1: Spread plain Greek yogurt in a bowl.
Step 2: Arrange avocado slices, cucumber slices, and cherry tomatoes on top.
Step 3: Sprinkle with hemp seeds for an extra boost of protein and healthy fats.
Step 4: Enjoy this refreshing and nutrient-packed bowl!
5. Peach Pie Yogurt Bowl
Ingredients:
Greek yogurt
Sliced peaches
Cinnamon
Almond butter
Crushed graham crackers
Instructions:
Step 1: Layer Greek yogurt in a bowl.
Step 2: Top with sliced peaches and a sprinkle of cinnamon.
Step 3: Drizzle with almond butter and sprinkle crushed graham crackers on top.
Step 4: Close your eyes and savor the flavors of a delicious peach pie!
6. Coconut Chia Paradise Yogurt Bowl
Ingredients:
Greek yogurt
Shredded coconut
Chia seeds
Mango chunks
Kiwi slices
Instructions:
Step 1: Spread Greek yogurt in a bowl.
Step 2: Top with shredded coconut and chia seeds.
Step 3: Add mango chunks and kiwi slices.
Step 4: Dive into this refreshing and nutrient-packed yogurt bowl!
7. Mixed Berry Blast Yogurt Bowl
Ingredients:
Greek yogurt
Mixed berries (strawberries, blueberries, raspberries, blackberries)
Honey
Sliced almonds
Granola
Instructions:
Step 1: Start with a base of Greek yogurt in a bowl.
Step 2: Add a variety of mixed berries on top.
Step 3: Drizzle with honey and sprinkle with sliced almonds and granola.
Step 4: Enjoy this burst of berry goodness!
8. Pumpkin Spice Dream Yogurt Bowl
Ingredients:
Greek yogurt
Pumpkin puree
Maple syrup
Pumpkin pie spice
Pecans
Instructions:
Step 1: Spread Greek yogurt in a bowl.
Step 2: Swirl in pumpkin puree and maple syrup.
Step 3: Sprinkle with pumpkin pie spice and top with pecans.
Step 4: Indulge in the flavors of fall with every spoonful!
9. Chocolate Lovers’ Yogurt Bowl
Ingredients:
Greek yogurt
Cocoa powder
Chocolate protein powder
Sliced bananas
Chocolate shavings
Instructions:
Step 1: Spoon Greek yogurt into a bowl.
Step 2: Mix in cocoa powder and chocolate protein powder.
Step 3: Add sliced bananas and sprinkle with chocolate shavings.
Step 4: Treat yourself to this decadent and protein-packed delight!
10. Lemon Blueberry Zest Yogurt Bowl
Ingredients:
Greek yogurt
Lemon zest
Fresh blueberries
Almond butter
Lemon curd (optional)
Instructions:
Step 1: Layer Greek yogurt in a bowl.
Step 2: Sprinkle with lemon zest and top with fresh blueberries.
Step 3: Drizzle with almond butter and add a dollop of lemon curd if desired.
Step 4: Enjoy the refreshing combination of lemon and blueberry flavors!
11. Cherry Chocolate Indulgence Yogurt Bowl
Ingredients:
Greek yogurt
Fresh cherries, pitted and halved
Dark chocolate chunks
Almond butter
Cacao nibs
Instructions:
Step 1: Layer Greek yogurt in a bowl.
Step 2: Add fresh cherries and dark chocolate chunks.
Step 3: Drizzle with almond butter and sprinkle with cacao nibs.
Step 4: Treat yourself to this decadent yet nutritious yogurt bowl!
12. Savory Mediterranean Yogurt Bowl
Ingredients:
Greek yogurt
Sliced cucumbers
Cherry tomatoes, halved
Kalamata olives, sliced
Fresh parsley, chopped
Instructions:
Step 1: Layer Greek yogurt in a bowl.
Step 2: Arrange sliced cucumbers, cherry tomatoes, and Kalamata olives on top.
Step 3: Garnish with fresh parsley.
Step 4: Enjoy this savory and refreshing twist on a yogurt bowl!
One of my favorite things about yogurt bowls is that there’s a million ways to customize them. Experiment with your favorite ingredients to create customized combinations that suit your taste preferences and dietary needs. Whether you prefer sweet or savory flavors, there are so many amazing combos to try!
Do you love yogurt bowls??
For more yogurt recipes, check out this healthy egg salad recipe and these eggplant fries.
xo
The post 12 Yogurt Bowl Ideas appeared first on The Fitnessista.
]]>Hi friends! How’s the week going? I hope you’re having a good one so far. We met up with friends for dinner and I caught a glorious hot yoga class.
For today’s post, I’m sharing an updated review of my beloved sauna blanket, the HigherDOSE. Every time I post about this magical wonder on Instagram stories, I’m flooded with questions. I did quite a bit of research before I finally tested the HigherDOSE sauna blanket, so I’m breaking it all down in this post.
I’ve now used this beauty for over a year and have so many great things to say about it. It’s become one of the non-negotiables in my weekly health practice and makes a huge difference in my skin and mood.
HigherDOSE Sauna Blanket Review
What is the HigherDOSE sauna blanket and how does it work?
The HigherDOSE sauna blanket is an at-home and portable version of an infrared sauna. It uses infrared heat (which heats your body from the inside out, not the other way around), along with healing tourmaline crystals, clay, and a charcoal layer (which are essentially magnetic layers that generate negative ions). It’s made of nontoxic materials and is extremely low EMF, so it’s not emitting radiation throughout your body while you’re relaxing and sweating.
To set it up, you just unroll the blanket and plug it in! You can easily adjust the heat level with the remote and I usually give it about 10 minutes or so to heat up.
Benefits of infrared sauna:
Sauna means “bath house” in Finnish and heat as therapy has been used for thousands of years. Infrared technology was born in the late 1800s. Over time, saunas have been used for so many things, including healing and preventing illness, for burial preparation, and for childbirth. (It was fascinating to read a bit about the history of saunas here!) It encompassed the circle of life and heat was thought to be a powerful protective and life-giving force.
Obviously technology has changed a ton since then, but today many people still use saunas for the health and restorative benefits. You can find them at gyms, at the spa, and many people own one in their home. Saunas can potentially help with aging, illness, detoxification, healthy glowing skin, increased blood flow, improved circulation, decreased anxiety, muscle soreness, relaxation, and improved mood. Not everyone is on board with the detoxification aspect (some say it’s a myth, but I’m a huge believer in the detoxifying power of a good sweat) and I notice that it makes my skin glow, my mood is improved, and I feel good and relaxed when it’s a regular part of my routine.
(All wrapped up and sweating like a happy Chipotle burrito.)
Here are some pros and cons about the HigherDOSE option:
Pros:
– It’s small and portable!! I would LOVE to have a full-sized in-home infrared sauna, but we have zero room here. It would be something weird I’d have to build into the closet. I also thought about a backyard option but when you live in AZ, the thought of a snake or scorpion making its way into the sauna is a very real fear. The HigherDOSE infrared sauna blanket gives you the same infrared benefits but it’s small, compact, and you can move it around easily. I typically use it on the floor of my office or in the living room.
– It feels AMAZING. I’m borderline addicted to how great it makes me feel and could use it every single day. (I usually have time to do it 3-4 times a week, usually after I get the crew to bed! I just listen to a podcast or pop a show on the iPad.) I love a serious sweat and it just fills me with endorphins. My skin looks brighter after I use it, I sleep like a baby, and I haven’t noticed any muscle soreness even though I’ve been pushing it with my strength workouts.
Cons:
– I’ve come back to this post three times and still can’t think of any. I’ve been extremely happy with it and haven’t found any issues or pain points. My only downside was that the older version of the blanket had a Velco closure; they’ve updated with a super easy-to-use zipper closure.
Tips for using the HigherDOSE Sauna Blanket:
When you use the blanket be sure the read the instruction manual and guidelines, but these are just some of my tips:
– Plug it in and let it heat up for about 10 minutes. Make sure it’s on a flat, heat-resistant surface. Consider dry brushing while you wait to help wake up your lymphatic system.
– Figure out your sauna outfit of choice. They recommend being fully clothed in the blanket with lightweight, breathable, and loose-fitting clothing. I wear lightweight cotton jogger pants, a tank with a long-sleeved tee over it, and full socks. I also put a small towel under my tailbone or my booty gets too hot from pressing against the blanket on the tile. They just added a sauna towel insert that you can use instead, too!
– Find something to entertain you during your sauna time. It’s very hard to read a book because you don’t want to keep sliding your arms out to turn the page, but a TV show or movie, audiobook or podcast all work well.
– Sweat it out! You can play around with the heat settings and time to see what works best for you, and I recommend working your way up instead of starting too hot or too long. You’ll find that your heart rate will increase a bit and you’ll start to sweat. Generally, users like to use it for a minimum of 30 minutes and a maximum of 45 minutes. It feels amazing. My sweet spot is 35 minutes at level 7. (I always set a timer on my phone so I don’t fall asleep!)
– After I get out of the blanket, I open it up to start drying, and hop in the shower. After I shower, the blanket has cooled down a bit so I can thoroughly clean it with one of these wipes. These are the same cleaning wipes I use for the Peloton! I always unplug the power supply cord when I’m done using it. Then I hope in a cold shower to reap the benefits of hot-cold therapy.
– I let it dry completely and cool down before folding it and sliding it under my bed to store. (Make sure the cord isn’t wrapped or bundled when you store it. Try to keep it lightly looped.)
– For travel, they also have a super handy travel bag! I’m brining it with me for all future road trips.
That’s it! If you decide to try it out, use the code FITNESSISTA15 here for 15% off. It’s my favorite purchase in a LONG time. I also use and love their PEMF Go Mat and red light face mask. My discount code FITNESSISTA15 works on all of these things.
Here’s a quick video on how to use the HigherDOSE sauna blanket:
So tell me friends: are you a sauna fan or not so much?
What’s your #1 fave way to unwind?
xo
Gina
The post HigherDOSE Sauna Blanket Review appeared first on The Fitnessista.
]]>***Warning: this post contains red eyeball pictures. If that freaks you out, please feel free to skip this post!
Hi friends! I hope that you’re having a great week. Ours has been spent slowly putting the house back together – I’ll share some pics of the new floors soon!- and getting ready for spring travel and adventures.
For today’s post, I wanted to share a bit more about my health journey over the past year and my plan.
Please keep in mind that I’m not a doctor, and this is not medical advice. If you’re struggling with your health, please reach out to your doctor and get the support you need. Also, please don’t take, “you’re going to have to live with this” for an answer. There have been a handful of times in our family where I was told that was the case and it was not true. Sometimes you need a third or fourth opinion, but someone is out there who can help you. You can heal, and you deserve to feel amazing.
This time last year, things went wacky with my eyes. It was a pretty stressful time – the Pilot was traveling a lot, it was dance competition season, and I had to do a few of the dance competitions, and the big Disney trip for the parade solo parenting. It was all fun stuff, but it was a lot. We were getting ready for our end-of-the-year party, planning for Liv’s first communtion, and I was pushing myself the hardest I’d ever pushed with strength training and intervals.
I don’t want to recap the entire story with my eyes – I have a post here, and a podcast episode here – but the nutshell version is that they were neon red for many weeks, and the multiple eye doctors had differing opinions on what caused it. At first they thought it was pink eye – I did antibiotics and it didn’t resolve, and kept coming back – and something had triggered it. The only thing that kept the inflammation down was very intense steriod drops. One doctor wanted me to take them for three to four months!
I kept getting different answers, and after seeing multiple eye doctors, and my PCP, who helped me do some digging, we learned a few things:
– I had blepharitis, which was inflammation of my eyelids, MGD (meibmoian gland dysfunction) and dry eye
– Two markers for Lupus came back positive (ANA and DS-DNA)
– Something was causing inflamamtion in my body
The Lupus thing kind of made sense to me. I’d had random stress rashes over the years, and sometimes my hands would ache. I figured it was because I spent so much time on my phone and typing. I felt low-energy, like all the sleep in the world wouldn’t make me feel rested, and had a hard time recovering from my workouts. I would do one really hard workout, and not be able to work out again for 3-4 days afterwards. I started to get sick more frequently… and when I had the flu, I was in bed for 9 days. I knew something was causing my immune system to be on high alert.
My hair was unpredictable. I wouldn’t lose hair for a while, and then all of a sudden, I’d be losing handfuls in the shower.
I got a referral to rheumatology, but decided to wait until I could do some functional testing, and see if I could find some answers. While I knew that this was going on in my body, no one could tell me WHY. Why did it happen so suddenly? What was causing my eyes to flare so frequently? Why was I a host for blepharitis?? Since I wasn’t in any dire cirumstances, I decided to create an action plan to see if I could get the inflammation down.
I’m 100% symptom-free, and have been since the end of December. When we re-did my blood work at my PCP in December, both Lupus markers were negative. (A lil note: I didn’t *cure* myself from Lupus. I was never diagnosed because I didn’t go to rheumatology.) Honestly, every day I hold my breath a little when I wake up and check my eyes. When I wake up, they’re bright, clear, I can wear contacts again, I no longer have joint pain, and I wake up with energy.
While I’m still working to heal myself and find balance with my body, I feel really thankful that things have improved so much. When you’re working to heal yourself, it’s important to remember that it’s not a quick fix!! It can take years to repair, but your body does want to heal. <3
My personal healing plan
Here’s what I did, and what I’m doing currently:
No gluten or dairy:
– I started reading and researching as much as possible regarding autoimmune conditions and Lupus. ALL of the books I read had a common theme: get rid of gluten and dairy. I cut them both out last July – have only had them a handful of times since then – and noticed an immediate improvement. I honestly don’t even miss them that much because there are so many amazing gf and dairy-free recipes and options at restaurants, and because I feel so much better without them. (I’m working on a gluten-free sourdough and will post the recipe when it’s perfect!)
Functional testing:
– Since I finished my IHP2 certification last year, I ran some tests on myself. I did a Hair Tissue Mineral Analysis, Candida, Metabolic and Vitamins test, and an IgG food sensitvity test. From here, I could see how stress had depleted my body, so I could work on rebuilding my mineral levels.
I learned that I had high levels of bacteria, candida, and yeast markers, as well as multiple nutrition deficiences that I could work to repair. I also had some food sensitvities to avoid while I started to heal my gut.
Journaling for trends:
– I kept notes of everything in my phone. When I had a flare – my eyes would start to itch, become super red, and watery – I noted my food intake that day. I started to become aware of a common theme: histamines.
Histamine load:
– Histamine was a huge lightbulb moment for me. It wasn’t just high-histamine foods that triggered my eyes, it was a compound effect of histamines and allergens. The worst flares – the April one and the one in August – were the result of multiple things. In April, I’d been out gardening all day and didn’t wear sunglasses. It was windy, and the dirt and pollen were flying into my eyes. We went to the movies, where I had an enormous black tea; I’ve learned now that black and green tea are HUGE triggers for me. One I cut them out, my life changed. The good news is that I can still have coffee ????
This is why I can have some high-histamine foods here and there, but am just mindful of my histamine load throughout the day.
Gut repair and healing protocols:
– Gut repair. I’m doing the CBO protocol right now to heal my gut. It’s 12 weeks long and while it was a little challenging at first, I feel amazing. I can definitely share a recap of my experience with CBO.
– I’ve been eating a lot of veggies, fruits, lean proteins, healthy fats (I have an avocado or fatty fish most days of the week), and have been eating more beans than I have in my entire life. I’m also having way more potatoes (so good with Kerrygold butter and Redmond’s salt) and root veggies.
– I’ve done the parasite protocol – parasites live in biofilm, just like the bacteria in my gut and the demodex that was in my eyes!- so I wanted to clear it out. This protocol is an easy one.
Exercise:
– Since last year, I’ve only done strength training and low-impact workouts. I finally feel like I can push up the weights again, and build on more intense cardio. I think cardio is great for us, but when you’re in a state of high stress, it can be helpful to scale back.
– Here’s what my routine currently looks like:
F45 twice a week (only strength or hybrid days)
Barre once or twice a week
Hot yoga once a week
Peloton or Sculpt Society for cardio once a week
Daily walks or a hike
Detox:
– I’ve kept up with my quarterly functional detoxes, and have made an effort to reduce toxins in our house. We got these amazing shower filters, continue to filter our drinking water, and also got rid of our couch and carpet because they tested positive for mold. I keep up with my sauna blanket, dry brushing, and castor oil packs, too.
Nervous system regulation:
– This can have such a huge impact on healing. When my eyes first flared, I was SO incredibly stressed. I didn’t sleep for many weeks because I was up all night Googling my symptoms and crying. This was 100% what I should not have done, but I couldn’t help myself. I had to start to tell myself that I was going to get better, my eyes were going to heal, and I was going to be ok.
I started to make more time for stillness and have stopped trying to fill every moment of every day. I’ve made sleep even more of a priority and aim for 8 hours each night, 9-10 hours on the weekends. I pray every day and meditate on the PEMF Go Mat while I do my eye mask; it’s such a relaxing treat.
While nervous system regulation has been the most challenging aspect of all of this, and I still have a LONG ways to go, I’m proud of myself for making strides this year.
It looks like a lot when I type it all out, but this has been building and evolving over the past year. It’s all just a part of life now and is inherent; I don’t have to really think about it anymore. As I’ve learned more and as I’ve continued to heal, I’ve made adjustments to the plan. I’m just looking forward to our next trip to Europe when I’m not worried about my eyes the entire time ????
Thanks for making it this far and for sticking with me over here. While I was in the depths of this, I was at a low point. All of you were a bright spot in my day.
If you have any questions, I’m happy to answer them!
If you’re curious about functional testing, email me [email protected] subject: TESTING
Have a great day and I’ll see you soon!
xoxo
Gina
The post My personal healing plan appeared first on The Fitnessista.
]]>I’m also diving into High Performance Health modules and am so excited about this content.
What do you have going on this weekend? I’d love to hear what you’re up to!
(sourdough and Mazer. The perfect combo)
It’s time for the weekly Friday Faves party. This is where I share some of my favorite finds from the week and around the web. I always love to hear about your faves, too, so please shout out something you’re loving in the comments section below.
Friday Faves 3.15
Read, watch, listen:
The great joy of returning to your childhood hobbies. I relate to this so much! I’m singing in the symphony choir, taking Spanish lessons, and who knows, maybe I’ll start playing piano again.
If you’re looking for weeknight meal inspo, check out this post.
Excellent podcast episode about menopause.
Fashion + beauty:
Maybe my internet sleuth friends out there can help me. I got this dress in this week’s RTR unlimited shipment and I LOVE it. It’s classic, the color is fun, and I can’t find it anywhere online. To buy it through RTR is $300 and I don’t love it that much ???? Any ideas?? The brand is Derek Lam.
(A little peek at the new floors! They look a million times better.)
New Vuori goodies! Vuori is my favorite spot to order athletic clothes right now. The quality is amazing, the colors are gorgeous, and they’re well-made and flattering.
I got this tank and this pair of shorts:
another energy tank (my fave out of all of them) and these bike shorts
and a new jumpsuit. I have a few Vuori jumpsuits and this year’s verison is even better. It has a waistband, built-in bra (!), and tapered legs, in the same dreamy fabric.
Fitness, health, and good eats:
New-to-me cookbook find. A friend raved about this one, so I ordered a copy! I’m excited to try some new recipes this week.
Loving this oatmeal blend from Trader Joe’s! It has 8g of protein and excellent ingredients.
Peanut butter oatmeal cookie granola.
Happy Friday, friends!
xo
Gina
The post Friday Faves 3.15 appeared first on The Fitnessista.
]]>Hi friends! Happy Monday! I hope that you had an amazing weekend. We’re back from a whirlwind trip to Vegas! It was such a blast to spend the weekend with friends in one of my favorite places. I’ll share some pics of the shenanigans in Friday Faves!
Today, let’s talk about sleep!
In today’s fast-paced world, quality sleep has become a luxury rather than a necessity. Yet, it’s essential for our overall health and well-being. Sleep hygiene, the habits and practices that promote healthy sleep, plays a crucial role in achieving restorative rest each night.
10 Sleep Hygiene Hacks
In this blog post, I wanted to share 10 effective sleep hygiene hacks to help you optimize your sleep and wake up feeling refreshed and rejuvenated. (Little note: this is not medical advaice and I’m not a doctor. If you’re having trouble with sleep, please reach out to your health care provider.)
Establish a Consistent Sleep Schedule:
Maintaining a regular sleep-wake cycle helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally. Aim to go to bed and wake up at the same time every day, even on weekends, to synchronize your circadian rhythm.
Create a Relaxing Bedtime Routine: Develop a calming pre-sleep ritual to signal to your body that it’s time to wind down. This could include activities like reading a book, practicing gentle yoga or meditation, taking a warm bath, or listening to soothing music. Avoid stimulating activities or screens, which can disrupt melatonin production and hinder sleep.
Optimize Your Sleep Environment:
Transform your bedroom into a sleep-friendly sanctuary by optimizing your sleep environment. Keep the room cool, dark, and quiet, and invest in comfortable bedding and a supportive mattress. Consider using blackout curtains, white noise machines, or earplugs to block out external disturbances and promote deep sleep.
Limit Exposure to Blue Light:
Exposure to blue light from screens (phones, tablets, computers) in the evening can suppress melatonin production and interfere with sleep. Minimize screen time at least an hour before bedtime, or use blue light-blocking glasses or apps to reduce the impact of artificial light on your sleep cycle.
Watch Your Caffeine Intake: While caffeine can provide a temporary energy boost, consuming it too close to bedtime can disrupt sleep. Limit your intake of caffeinated beverages like coffee, tea, and soda in the afternoon and evening, and opt for decaffeinated options or herbal teas instead.
Practice Relaxation Techniques:
Incorporate relaxation techniques into your bedtime routine to calm your mind and body before sleep. Deep breathing exercises, progressive muscle relaxation, or visualization techniques can help alleviate stress and tension, making it easier to fall asleep and stay asleep throughout the night. Check out my post on meditation here. My sauna blanket and PEMF mat (code is FITNESSISTA15) are both amazing relaxation tools that I use frequently.
Avoid Heavy Meals and Alcohol Before Bed:
Eating large, heavy meals or consuming alcohol close to bedtime can disrupt digestion and interfere with sleep quality. Opt for lighter, nutrient-rich dinners and avoid excessive alcohol consumption, which can disrupt REM sleep and lead to fragmented sleep patterns.
Get Regular Exercise:
Regular physical activity can improve sleep quality and duration by reducing stress, anxiety, and depression, and promoting feelings of relaxation. Aim for at least 30 minutes of moderate exercise most days of the week, but avoid vigorous exercise close to bedtime, as it can be stimulating.
(Leggings are here // tank is here)
Manage Stress and Anxiety:
Chronic stress and anxiety can have a significant impact on sleep quality and quantity. Practice stress management techniques such as mindfulness, journaling, or seeking support from a therapist or counselor to address underlying issues and promote better sleep.
Consider Natural Sleep Aids: If you’re struggling to fall asleep or stay asleep despite implementing healthy sleep habits, consider incorporating natural sleep aids into your routine. I have a sleep protocol here. Options like melatonin supplements, magnesium, valerian root, or chamomile tea may help promote relaxation and support restful sleep.
By prioritizing sleep hygiene and implementing these 10 hacks into your nightly routine, you can optimize your sleep and reap the countless benefits of restorative rest. Remember that consistency is key, so stick to your sleep routine and be patient as your body adjusts to healthier sleep habits!
If you’d like to download my free Healthy Sleep checklist, the link is here!
Have a happy Monday and I’ll see ya soon!
xo
Gina
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]]>Hi friends! How are you? I hope you’re enjoying the morning! One of my favorite morning rituals is to drink a glass of Organifi Green juice or AG1 and then head into the day.
For today’s blog post, I wanted to share more about Organifi and the products I love from their line. I’ve been using Organifi for years, but I know that it can be a little intimidating to sort through everything and decide which one to try first. I found out about Organifi from Shawn at the Model Health Show (my #1 all-time favorite podcast) and was 100% influenced. If he was using it, I wanted to try it. I used his discount code and never looked back! I started with the classic green juice and have evolved into red juice, Harmony, protein powders, and their immune support. I’ve also tried a couple of their supplements.
Organifi is dedicated to using organic and natural ingredients sourced from around the world, and prioritize transparency, ensuring that each product is free from artificial additives, fillers, and GMOs. Additionally, Organifi takes sustainability seriously, using eco-friendly packaging and supporting fair-trade practices. Beyond their exceptional products, Organifi fosters a vibrant community, offering education, inspiration, and support on their website and social media platforms.
Organifi Product Review
Since I’ve tried their products, I’ve noticed a few different benefits: from less eventful cycles, to higher energy, and immune support while traveling. I’m going to break down all of my favorites in this blog post, including prices and how they compare to some similar brands on the market.
Organifi Green Juice
Organifi Green Juice is a powerhouse blend of organic superfoods like coconut water, wheatgrass, spirulina, and chlorella. With its refreshing taste and convenient single-serve packets, it’s a fantastic option for those seeking an on-the-go boost of greens.
I alternate between taking Organifi Green Juice powder and AG, which has a comprehensive blend of over 75 vitamins, minerals, and whole food-sourced ingredients. It also includes probiotics, enzymes, and antioxidants to reduce cortisol levels and support overall health and wellness.
While both products offer impressive nutrient profiles, Organifi Green Juice stands out for its affordability and simplicity, while AG1 provides a more comprehensive and all-encompassing approach to nutrition. Ultimately, it comes down to personal preference and individual needs. You can read my blog post comparing Organifi Green Juice and AG1 here. I will say, as do many Organifi Green Juice reviews, that Organifi tastes way better; like a slight lemon-y green juice, while AG1 tastes more vitamin-y.
Organifi Red Juice
Organifi Red is crafted with a blend of premium ingredients such as beets, acai berries, cordyceps mushrooms, and rhodiola. These carefully selected ingredients work synergistically and can provide a range of benefits. The beets deliver natural nitrates, supporting healthy blood flow and cardiovascular function. Acai berries bring their antioxidant power to the mix, protecting against oxidative stress and supporting overall well-being. Cordyceps mushrooms are known for their adaptogenic properties, which can help to reduce stress and enhance energy levels. Rhodiola, another adaptogen, supports mental clarity and focus. Together, these ingredients create a harmonious blend that can help support energy levels, promote detoxification, and boost overall vitality.
It tastes like a fruity punch and is super refreshing.
How to drink: I like it blended with room-temperature filtered water.
Organifi Harmony
Organifi Harmony is made with carefully selected ingredients like maca, chasteberry, and shatavari, and offers a natural approach to nurturing hormonal health. Maca can help the body adapt to stress and promote a sense of balance. Chasteberry, also known as vitex, has been traditionally used to support menstrual health and alleviate PMS symptoms. Shatavari, an herb commonly used in Ayurveda, can aid in hormone regulation and supports reproductive health.
I love the chocolate flavor of the Harmony and recommend this one the most to friends!
How to drink: I like it in warm almond milk (like a hot cocoa) or a scoop in my smoothie or oatmeal. It gives an awesome chocolate flavor.
Organifi Immunity
Organifi Immunity is a powerful blend of immune-boosting ingredients to help support your body’s natural defense system. Packed with key nutrients such as elderberry, turmeric, and ginger, this potent formula offers a holistic approach to fortifying your immune health. Elderberry is known for its antiviral properties and can help reduce the duration and severity of cold and flu symptoms. Turmeric is a potent anti-inflammatory spice that can support immune function and overall wellness. Ginger, with its immune-enhancing and antioxidant properties, aids in digestion and can provide relief from respiratory issues.
It has a lovely orange-y flavor and tastes delicious.
How to drink: I mix it with filtered water and talk it like a shot.
Is Organifi Good For You?
I would say that if you’re looking for an extra nutrient boost and some extra adaptogens in your life, it can be an amazing choice. As always, talk to your health care provider before adding any new supplements into the rotation.
FAQs About Organifi:
Does Organifi green juice have caffeine?
Organifi green juice includes matcha green tea and has trace amounts of caffeine. It doesn’t make me feel wired when I drink it. It has around 3-4mg of caffeine, while a cup of decaf coffee has around 7mg.
Does Organifi green juice help you lose weight?
I don’t see it as a weight loss tool, as that will be dependent on SO many different factors. However, I think a glass of green juice in the morning can encourage you to make healthier choices throughout the day, as it can help set the tone for the entire day.
Does Organifi need to be refrigerated?
You can keep the products in the refrigerator, but it’s not required for freshness. You may find that the products taste better and/or feel more refreshing when they’re consumed cold.
Is Organifi a meal replacement?
Their protein powder includes vitamins, minerals, and enzymes, but I don’t think it’s enough to sustain for an entire meal. For a meal-sized smoothie (with some fruit, veggies, and healthy fas), it would absolutely work (and tastes delicious).
Is Organifi FDA approved?
From their website: “All organifi blends are produced in a GMP certified facility — which means that the facility is an FDA approved facility — and each batch must pass microbial testing before any product is allowed to be released into the marketplace.”
Is Organifi safe for pregnancy?
I would definitely check with your doctor or midwife to be sure, as you should before trying any new products or supplements during pregnancy.
So, tell me, friends: have you tried Organifi? If so, what’s your favorite product? if place an order, you can stack FITNESSISTA for an extra discount on top of current promos.
I’ll pick a lucky commenter from today’s post to receive a product of their choice ????
xoxo
Gina
The post Organifi Product Review appeared first on The Fitnessista.
]]>Hi friends! How’s the week going? Thank you so much for all of the beautiful birthday wishes for P! We had a great day celebrating and capped it off with the requested hibachi dinner. I hope you’re having a wonderful week, too!
For today’s post, I wanted to share a recap of my experience using Nutrisense. I’ve been curious about this company for a while, especially after doing my Inside Tracker bloodwork earlier this year. My fasting glucose levels were a little on the high side, and I was concerned that it may be a deeper problem. I waited it out, and after my good friend Mia posted about using Nutrisense to monitor her blood glucose levels, I knew I wanted to give it a try. Then I reached out to the company and was excited when they offered me a month to try it out and see how I liked it.
I received the product and was SO nervous to put it on (hi, I’m a giant needle phobe) and waited and waited until Mia said that she’d walk me through the whole process and attach hers at the same time. You can watch the video here and witness the moment I almost started having a panic attack on live video. (She was like, “See, you can see the needle right there” and I turned white.) I really wanted the data, so I took a deep breath and went for it. I’m really glad I did, because having the ability to see my body’s response to different foods was extremely valuable.
(I’m smiling but panicking. Turns out, attaching the CGM was NOTHING like I imagined it would be. It was painless and super easy.)
Why I Tried Nutrisense (and What I Learned)
What is Nutrisense and how does it work?
Nutrisense is a program that offers expert guidance in alignment with a Continuous Glucose Monitor (CGM). The CGM tracks your blood glucose at 15-minute intervals throughout the day, so you’re able to see how sleep patterns, diet, exercise, stress, and nutrition impact your blood glucose levels. Continuously elevated glucose can cause inflammation and damage in the body, so it can be helpful to see how your body responds to the factors above, particularly how it recovers. For example, if your blood glucose spikes after a carb-heavy or sugary meal, does it stay elevated? Or does it recover within 2 hours? How high is the spike??
When you sign up for Nutrisense, your Continuous Glucose Monitors are delivered to you, along with details on how to attach it. (You can watch me do this here!) You’ll attach the CGM and protective patch on the back of your arm, download the app, and scan your CGM to start tracking the data. It usually takes about an hour after adding it for your phone to recognize it and start scanning. (You just click “scan” on the app and hold your phone up the the CGM where the camera is located.)
Within the Nutrisense app, you’re initially paired with a Registered Dietitian who can help you interpret the data in real-time, make recommendations, provide feedback, and run experiments.
How much does Nutrisense cost?
The service starts at $350 per month, and the cost goes down depending on the time commitment. (With a 12-month commitment, it’s $199/month.)
The CGM that Nutrisense uses is the Freestyle Libre and they expire in 14 days. (You app will let you know when your sensor is expiring.) You do not need a prescription to use Nutrisense.
What type of data do you receive and how do you interpret the data?
Your blood glucose is charted 24/7 and you can see how high gets and how long it takes to stabilize. It can be interesting to see spikes throughout the night and how different patterns and lifestyle changes affect your blood glucose.
I got this from my Registered Dietitian, who messaged me frequently and was always available to answer questions: (this was after a smoothie that caused a higher spike than I expected)
To help provide more context, I want to walk you through what I’m looking at as I assess a glucose response so let’s check out your breakfast on 10/11 as an example (chocolate, smoothie, almond milk):
Peak (^ on your meal card). First, we want to look at the peak glucose value and aim to avoid repeated exposure above 140. Your peak glucose value was 114, which is well below the threshold and a normal peak!
Exposure (squiggly line on meal card). Second, we also want a small area under the curve (AUC). So a quick glucose spike to 150 but a return to pre-meal glucose values within 1 hour of eating is a small area under the curve, but a slow glucose climb to 130 and staying elevated for 4 hours would be a much larger area under the curve. We want glucose to return to pre-meal values within 2-3 hours after eating. You can help monitor your AUC by assessing your meal card AUC values and by checking your standard deviation in the analytics. Your AUC was 42.9- I would say optimally I’m looking for <30, but <50 is still okay!
Stability (triangle on meal card). We also want to avoid major “shifts” in glucose. So it may be possible that after a meal you only went to 130 (which is good!), but your pre-meal value was 70, so that would be quite a big swing. You can monitor this by assessing your delta values, as we always want to strive for a delta <30. Your delta was 33, which is great!!
Recovery (2h score on meal card). Finally, we want glucose to return to pre-meal values within 2-3 hours after eating. Your response was 23, which tells me you were 23 points from baseline value at the 2 hour mark.
What I learned using a Nutrisense CGM
Some buffers to prevent a blood sugar spike
Especially when you’re having higher-carb meals: take a walk before or after your meal, have some type of protein first, moderate carb intake, and meal timing. Since your insulin sensitivity is better during the day and wanes towards the evening, you may tolerate foods better if consumed in the afternoon instead of late at night. This is absolutely the case for wine with me – if I have it late-afternoon, it doesn’t affect my sleep.
Whole foods-based carbs do not have a significant effect on me
Especially when they’re paired with protein. (Berries, apples, bananas, and oranges didn’t cause a spike, even when I ate them by themselves.) Oatmeal, paleo pancakes, Siete tortillas, and starchy veggies were the same. Refined carbs, on the other hand, did cause a spike. We went to a party at a friend’s house and I had more sweets and refined carbs than usual (plus champagne) and my blood glucose was elevated all night and the following day. It was interesting to see how one meal can affect your insulin sensitivity for the following day.
Stress levels have a huge impact on insulin response
I noticed that I peaked during days I felt more stressed.
Workouts will spike your levels
But they will immediately drop and lead to an improved insulin response throughout the day.
Wine spikes my blood sugar, tequila does not.
An important lesson haha.) Both recover fine if I have one glass, but two glasses led to increased levels the following day. This experiment verified the fact that I don’t do well with a ton of alcohol, and it’s been a good reminder to minimize it. (Right now I’m at one or maybe two drinks per week.
Also, my body loves tacos, beans, and rice.
I had my usual Wednesday night Mexican meal with the family and no huge spike.
Peace of mind
A large percentage of our population is not metabolically flexible, which can impact how we handle stress, and injuries, and recover from illness. I was concerned that my last blood test showed higher fasting glucose, but this was able to verify that it isn’t the case for me normally (my blood test was an outlier) and a good indicator of my metabolic health and how habits affect my blood sugar levels. That was my main concern going into this and it was a welcomed sigh of relief.
Pros:
The RD support was invaluable.
I loved having the ability to ask questions, and she did an excellent job of teaching me how to see my patterns, assess my response, and ideal target ranges. This became one of my favorite health devices!
The app is very well-designed, easy to navigate and use.
I liked using the app and found that even as a newbie, I figured it out fairly easily.
Cons:
I ate a little strangely when I first put it on.
It’s like I was afraid to eat anything that would spike it, and eventually, I had to tell myself to get over it and eat normally after a couple of days. The data wasn’t going to help me if I only ate protein and vegetables for 14 days. So I had margaritas, tacos, desserts, all of the things I normally eat, so it would provide a true picture. If you have a history of disordered eating, I wouldn’t recommend using this.
It was uncomfortable and I ended up taking it off a few days early.
(I think it was more the adhesive than the actual sensor.) I recognize the privilege I have to be able to say, “I don’t want to wear this anymore” and remove it, when I have friends out there with diabetes who depend upon a CGM for survival. Just wanted to put a little note here that I see you. <3 I didn’t sleep well at all for the 11 days I had it attached – it was super light sleep because I was subconsciously worried about rolling onto it and sleeping on it during the night. Also, I was a little shocked by the catheter when the Pilot removed it for me – it’s a teeny plastic tube, but it was longer than I expected lol.
All in all, it was a really valuable experience and I enjoyed having access to all of the data + learning from my Nutrisense RD.
How To Remove Nutrisense
Removing Nutrisense from your life is as easy as pie. Here’s how you can do it: Simply disengage from the Nutrisense CGM programs – oops, something went wrong while submitting the form? No worries. Just unsubscribe from their newsletter, and you’ll be good as gold. But before you go, remember that Nutrisense allows you to engage with your blood glucose levels and gives you the ability to track your health goals.
It’s an excellent way to start your journey toward a healthier and happier lifestyle. And speaking of lifestyle, Nutrisense can give you guidance on how to adjust your diet and lifestyle based on your blood glucose levels. However, keep in mind that Nutrisense is not a quiz that provides a diagnosis, cure, mitigation, prevention, or treatment of any disease or medical condition of the body. Nonetheless, you can still start with your blood glucose levels with Nutrisense, lose weight, and achieve your health goals. Keep it up, mate!
Am I going to attach the second sensor?
I think I’ll definitely do it eventually but am taking a break for a couple of weeks. I want to run some more experiments with meal timing and eating certain foods by themselves + in conjunction with other foods.
Any questions about Nutrisense? Is this something you think you would do? If you decide to try it out, you can use my link for and code GINA50 for $50 off. Or you can learn more by signing up to our newsletter for any future Nutrisense content! ????
xo
Gina
The post Why I Tried Nutrisense (and What I Learned) appeared first on The Fitnessista.
]]>I feel like I need to get back into the “in the moment” style of blogging because I have a lot of pics to post today. It’s been a very fun week ????
Last weekend, we went to an event here in town called Beefsteak. It was a benefit and auction to support military veterans, and we had the BEST time. We went with a group of friends, ate amazing food, won some prizes, and spent hours on the dance floor. I quickly remembered how much I enjoy dancing to 90s rap, Selena, and early 2000s music with a margarita in my hand. It’s been wayyyy too long.
Some pics from the festivities:
(My dress was a Dillard’s find! I ordered three from Rent the Runway and nothing worked. I was pumped that I found something cute at the last minute)
This week was also Valentine’s Day and Ash Wednesday.
It was wild that such a somber day coincided with a festive candy-filled holiday, but we enjoyed the best of both worlds. The girls woke up to Valentine’s baskets,
we went to mass together,
and had an epic dinner at Fleming’s.
Always the seafood tower:
plus the potatoes (I want to curl up and live inside), asparagus, salad, gin cocktails, filet mignon and chocolate lava cake. We started celebrating Valentine’s Day with the girls when Liv was a baby. We couldn’t find a babysitter, took her to dinner with us, and had the best time. It’s become a bit of a tradition, and I look forward to our fancy family Valentine’s dinner.
Friday Faves 2.16
Read, watch, listen:
Listening to this on the way to barre today.
Fashion + beauty:
Amazon finds! I ordered two dresses from Amazon recently:
this Nap dress dupe
The Nap dress dupe is thinner fabric than the original, but not see-through, and a fraction of the cost.
The LBD is flattering and comes in quite a few different colors! The quality is excellent and I want the brown and cream one now, too.
Fitness, health, + good eats:
HigherDOSE President’s Day Sale! If you’ve been wanting a red light face mask, sauna blanket, or PEMF Go Mat, this is the time. I use these products every.single.week and they make a huge difference in my personal wellness routine. You can use FITNESSISTA20 through the weekend for 20% off sitewide (excluding bundles and full-sized saunas). Check it out here!
Instant pot chicken tortilla soup
Grain-free dairy-free chocolate lava cakes
Exercise boosts motor learning.
I hope you have a lovely weekend! Thank you so much for stopping by the blog today and I’ll see ya soon!
xoxo
Gina
The post Friday Faves 2.16 appeared first on The Fitnessista.
]]>Hi friends! How are you? I hope you’re enjoying the morning so far! I’m here working on blog content for the day – I try to batch my content days- and looking forward to an afternoon hike. For today’s post, I wanted to chat a bit about home gym ideas and some of my favorite staples.
In today’s fast-paced world, making time for the gym isn’t always easy. I feel like some days, the entire day will blu by, and I find myself collapsing into bed, wondering what the heck just happened. Setting up a home gym can be a game-changer, offering convenience and flexibility. If you’re busy and/or have kids, removing the transportation time and possible need for childcare can make a HUGE difference. It’s not about breaking the bank; it’s about finding the right equipment and setup that works for you and your space.
Here are some budget-friendly home gym ideas to get you started.
Note: This post contains affiliate links, meaning I may earn a commission if you purchase through my links at no additional cost to you. These commissions help me keep the lights on for this little blog, so thank you for supporting me.
7 Home Gym Ideas on a Budget
Basement Home Gym Ideas
Flooring: Begin by ensuring the floor is protected. Use inexpensive interlocking foam tiles or rolled rubber flooring for a comfortable and durable surface.
Adjustable Dumbbells: They offer a range of weights in a single set, saving space and money.
Resistance Bands: Versatile and affordable, they’re perfect for a variety of workouts.
Stability Ball: Engages core muscles and can be used for various strength and flexibility exercises.
Yoga Mat: Essential for floor exercises and stretching.
Garage Home Gym Ideas
Plyometric Box: Great for box jumps, step-ups, and other lower-body exercises.
Pull-Up Bar: Easy to install and versatile for upper body workouts.
Punching Bag: Ideal for stress relief and cardiovascular workouts.Kettlebells: Compact and versatile, great for full-body workouts.
Foam Roller: Helps with post-workout recovery and flexibility.
Outdoor Home Gym Ideas
Jump Rope: A simple and effective cardio tool.
TRX Suspension Trainer: Can be attached to trees or a stable structure for bodyweight exercises.
Battle Ropes: Excellent for cardiovascular conditioning and strength training.
Slam Ball: Versatile and durable, perfect for full-body workouts.
Parallette Bars: Compact and useful for upper body and core exercises.
Attic Home Gym Ideas
Compact Treadmill or Exercise Bike: If space allows, consider investing in a space-saving cardio machine. Here is the walking pad I use every day!
Adjustable Bench: Versatile for various exercises, including bench press, step-ups, and core work.
Dumbbell Set: An essential for strength training. I’d recommend at least one set of light, moderate, and heavy weights.
Bluetooth Speaker: Sets the mood and helps you stay motivated.
Office Home Gym Ideas
Adjustable Desk: Standing desks can double as a space-saving workout station. I LOVE this one.
Resistance Bands with Handles: Versatile and compact, ideal for quick exercises between tasks.
Balance Ball Chair: Helps with posture and provides an element of stability training.
Walking pad: a great way to get in extra movement during long calls, emails, or meetings. I use mine every single day.
Check out my work-from-home office setup here.
Living Room Corner Home Gym Ideas
Foldable Yoga Mat: Easy to store and essential for any living room workout.
Dumbbell Set with Storage Rack: Organizes weights and keeps them within reach.
Medicine Ball: Versatile and excellent for core workouts.
Fitness DVD or Streaming Service: Provides guided workouts without the need for much equipment. Try Sculpt Society or Pvolve!
Guest Bedroom Home Gym Ideas
Foldable Weight Bench: Allows for various exercises and folds up for easy storage.
Resistance Loop Bands: Affordable and versatile, they add resistance to bodyweight exercises.
Compact Stationary Bike: Ideal for small spaces and offers cardiovascular benefits.
Adjustable Dumbbell Set: Compact and versatile, allowing for different weight options.
Portable Pull-Up Bar: Fits into most door frames and offers a variety of upper body exercises.
Creating a budget-friendly home gym doesn’t have to be complicated. Start with the essentials, consider your available space, and gradually add more equipment as your fitness needs evolve. Remember, it’s about consistency and finding what works best for you!
Do you have a home gym setup? What are some of your favorite tools to use, or favorite equipment?
xoxo
Gina
More:
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]]>Hiii! How are ya? I hope you’re having a lovely day so far. I’m headed to a barre class and looking forward to family dinner later tonight.
For today’s post, I wanted to talk a bit about Spenga! I heard about it years ago, and it was always in the back of my mind as a format I wanted to try. Recently a friend moved back to Tucson – we went to middle school together! – and Spenga is her workout studio of choice. She invited me to join her for a class, so I was pumped to finally give it a try. I have to say, it exceeded my expectations and I can’t wait to go again.
What is Spenga (and would I recommend trying it)?
What is Spenga?
Spenga, short for Spin, Strength, Yoga, is an innovative fitness concept that has been rapidly gaining popularity in recent years. It’s a group fitness program designed to offer a complete workout in a single session, providing the benefits of cardio, strength training, and flexibility work.
The Spenga Concept: Why Was It Created?
Spenga was created with the aim of offering a time-efficient, effective, and enjoyable workout routine that maximizes the benefits of different types of exercises without overloading on any one. The concept was developed to cater to individuals who may not have the time or inclination to participate in multiple types of classes or visit multiple facilities to meet their fitness goals.
What Does a Spenga Class Look Like?
A typical Spenga class is a 60-minute session that is divided into three equal parts:
Spin:
The workout begins with a high-energy spin cycling session. This part focuses on improving cardiovascular endurance, boosting metabolism, and burning calories. This component included lots of sprints and heavy hill climb; it went by so quickly!
Strength:
The spin is followed by a strength training circuit using a variety of equipment like dumbbells, kettlebells, resistance bands, and bodyweight exercises. This segment is designed to build muscle strength, improve bone density, and enhance overall functional fitness. Our particular workout had a combination of functional and compound movements, like renegade rows, pushups, and biceps curl to press.
Yoga:
The class concludes with a yoga-inspired stretching and recovery session that promotes flexibility, relaxation, and stress reduction. This final part ensures a holistic approach to fitness by nurturing both the body and mind. I loved the breath work and the gentle flow.
The Pros of Spenga:
Efficiency: Offers a complete workout in just one hour, saving time.Variety: Incorporates different types of exercises, which can prevent workout boredom.
Community: Group atmosphere can provide motivation and support.
Guided Workouts: Classes are led by experienced instructors who ensure correct form and intensity.
Comprehensive: Balances cardio, strength, and flexibility in one session
Monitoring: They offer heart rate monitoring, which establishes your personal “goal” baseline for the cardio section. You can see your name on a little bubble and how well you’re performing compared to your goal. This target will move depending on your performance and how often you go.
The Cons of Spenga:
Intensity: May not suit all fitness levels, especially those who are new to exercise or have specific needs. I didn’t notice many modifications offered, particularly during the strength segment.
Equipment Access: Some locations may not have the same range or quality of equipment as others.
Cost: Membership or class fees may be higher compared to single-discipline gyms or studios. I feel like our Tucson studio had very competitive pricing compared to other boutique studios, especially if you do the unlimited or auto-pay options. (I want to say drop-in is about $25 per class, which is pretty standard here.)
Availability: Not all areas may have a Spenga studio, limiting accessibility for some individuals.
Potential for overtraining: just like ANY specialized studio, it’s really easy to get excited and want to go every day. Because of the strength training component and the intense cardio section, I feel like this would be best 3x a week max on non-consecutive days.
Can you lose weight with Spenga?
You guys know this isn’t my #1 goal when I try a new workout, but I’m adding it here for friends who are curious and also The Man (aka Google). In order to lose weight with Spenga, you’d want to make sure that you’re incorporating enough rest days into your routine, eating enough protein and produce while maintaining a calorie deficit (this is what’s going to change your body composition), and working on your nervous system. Your body also has to be *ready* for weight loss. So this often means stress management and getting your maintenance calories UP. It’s very difficult to lose weight when you’re super stressed. I’d also emphasize lifestyle habits to support happy hormones, like sleep, supplements to fill in nutrient gaps, toxin removal, blood sugar balance, daily movement, sunlight, protein, smart carbs, and healthy fats.
To wrap it all up:
Spenga is a well-designed fitness program that aims to cater to those seeking a comprehensive workout without having to commit to multiple classes or facilities. Its balanced approach to cardio, strength, and flexibility makes it an appealing option for busy individuals looking to maximize their fitness efforts. As always, look at your routine and ensure that it has a balance of cardio, strength, mobility, and rest throughout the week. Talk to a doctor before making any fitness changes and honor your body.
I LOVED the class. I wasn’t sure what to expect but I really enjoyed each component, and thought the instructor was great. I could see how it would be challenging to hire instructors who have backgrounds in cycling, personal training, AND yoga. I’m curious to know what the instructor requirements are, because I’d imagine it would require multiple certifications.
Whether you’re new to fitness or a seasoned athlete, Spenga can be an excellent addition to your workout routine. By combining the best elements of cardio, strength, and flexibility, it can give you a balanced routine while also preventing boredom. Definitely check it out if you have a studio near you.
So, tell me, friends: have you tried Spenga? What’s your favorite fitness studio right now? My top three here in Tucson are Pure Barre, Roots Hot Yoga, and F45.
xo
Gina
More:
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]]>The post A Realistic 4-Week Weight-Loss Workout Plan for Beginners appeared first on Anytime Fitness.
]]>Hi friends! How are you? I hope you had a wonderful weekend! I missed this past week’s Friday Faves post – Friday ended up being wild – but I have to post the winner of the NOW giveaway! Congrats to Katie M.! I’ll be sending Katie an email this morning to get her prize on the way. Stay tuned for more giveaways this fall, including my annual Favorite Things giveaway ????
For today’s post, I wanted to chat a bit about something I’ve been using and loving in my routine lately: the HigherDOSE Red Light Neck Enhancer! You guys know I’m obsessed with my HigherDOSE products, including the PEMF Go Mat, Sauna Blanket, and Red Light Face Mask. I was so pumped to add this to my routine, especially since I’ve been a fan of Red Light Therapy for so long. I use this for skincare, but also for injuries (of course, after seeing a doctor if necessary. When Liv hurt her knee, we did red light therapy everyday using this wand.)
Red Light Therapy is a groundbreaking technology transforming skincare and wellness. The HigherDose Red Light Neck Enhancer takes this innovation to a new level by focusing on the often-neglected neck and chest area. I feel like the neck and chest can tend to show more visible aspects of aging, because it’s easy to forget about treating and protecting this area.
Today, I’m excited to talk about Red Light Therapy, share details about this new HigherDOSE device, and chat about how this can potentially enhance your skincare routine.
HigherDOSE Red Light Neck Enhancer Review
What is Red Light Therapy?
Red Light Therapy, or Low-Level Light Therapy (LLLT), uses powerful wavelengths of low-intensity red or near-infrared light to penetrate the skin. This non-invasive treatment offers various potential benefits:
Collagen Boost: It can stimulate collagen production, leading to smoother and firmer skin.
Wrinkle Reduction: By increasing collagen, it can reduce fine lines and wrinkles.
Skin Healing: It can accelerate natural healing, making it useful for scars and acne.
Pain Relief: Red Light Therapy can relieve muscle and joint pain.
Improved Complexion: Enhances blood flow to activate glowing, healthier, more radiant skin
*You can explore studies relating to these potential benefits on the product page here.
HigherDose Red Light Neck Enhancer
Designed specifically for the neck and chest, the HigherDose Red Light Neck Enhancer is made from medical-grade silicone and utilizes two different lights to target this delicate area: red: 630nm and NIR: 830nm.
Its benefits include:
1. Collagen Production: This device can boost collagen, reducing sagging skin and neck wrinkles.
2. Skin Tightening: It can promote skin tightening, rejuvenating your appearance.
3. Even Skin Tone: This can lead to a more even complexion.
4. Improved Texture: Experience smoother and softer skin.
5. Convenience: The HigherDose Red Light Neck Enhancer is easy to use with a comfortable, hands-free design. It’s also super flexible, lightweight, and easy to store.
6. Safe and Non-Invasive: Suitable for all skin types, this therapy is generally safe and requires no downtime.
How to Use the HigherDose Red Light Neck Enhancer
Using this device is straightforward:
Cleanse:
To start, gently clean and dry your neck and chest. Option: use the HigherDOSE serum after cleansing.
Wear It:
Place the enhancer around your neck, ensuring direct contact with your skin. (You can also use this product on your back, thighs or lower chest area.
There’s no need to apply sunscreen. Red light provides a safe way to absorb the rejuvenating light of the sun without the harmful UV rays.
Power On:
Turn on the device and select a program time: 10 minutes or 20 minutes. You can also use this in conjunction with the Red Light Face Mask or PEMF Go Mat.
Relax:
Use this time to unwind, meditate, or simply relax.
Consistency:
For optimal results, use it 3-5 times a week, ideally as part of your daily skincare routine.
Red Light Therapy is celebrated for its skin rejuvenation benefits, and this device brings those advantages to your neck and chest. This is super convenient and easy to use regularly. I feel like the Red Light Therapy gives me a little mood boost, too.
If you’re ready to take your skincare routine to the next level, you can check it out here! Also, you can use my code FITNESSISTA15 for 15% off the HigherDOSE website (minus bundles and full-sized saunas). Plus, if for whatever reason, you don’t like it, you have 30 days to return it with a money-back guarantee.
What’s one of your favorite parts of your daily routine??
xoxo
Gina
The post HigherDOSE Red Light Neck Enhancer Review appeared first on The Fitnessista.
]]>
(My fave Sakara goji rose donut)
(Smiling with her lil teeth after her Valentine’s haircut)
Other than the event, I’m teaching barre, working on some fitness programming, and it’s movie night at the kids’ school.
It’s time for the weekly Friday Faves party! This is where I share some of my favorite finds from the week and around the web. I always love to hear about your faves, too, so please shout out something you’re loving in the comments section below.
Friday Faves 2.9
Life:
We went to the Annual Fighter Wing awards banquet in Phoenix and it was a blast as usual. It’s fun to see friends we haven’t caught up with in a long time and also celebrate some hardworking and inspiring squadron members.
It was hard to believe that this was the last time the Pilot will ever wear mess dress. This time next year, he’ll be RETIRED!! Tbh, I’m more than ready, but I can tell it’s going to be bittersweet for him. His military career has been a huge part of his identity for so long, and I know he’ll miss it.
I’m definitely looking forward to more stability and a return to the airlines, but I’ll definitely miss seeing him in his mess dress and flight suit. ????
(dress was from RTR. It wasn’t my fave dress I’ve ever rented, but all of my top picks were gone. It was ok for the occasion.)
Since we were in Phoenix, the kids requested a hike at Camelback. It’s probably their favorite hike, which doesn’t surprise me at all.
They climb and skip around while I fear for everyone’s lives. It’s a great time, I tell ya ????
The first climb is extremely intense – you can hold onto guard rails because it’s so steep and high –
but after that, the intensity goes down a bit. It’s an incredible view, and the weather was perfection.
We also tried the Original Chop Shop for the first time, and it was SO, so good. I got the gf hummus and veggie wrap (added chicken) and we’ll definitely be back.
High Performance Health. This is going to be my first 2024 certification and I’m so excited to dive into this one. HPH is all about longevity and biohacking, so I’m excited to use this information for intermediate and advanced clients to make the most out of their routines, and get very strategic about daily habits. I’ll share more along the way! If you’d like to be my study buddy, you can check it out here and enter the code FITNESSISTA for $100 off.
Fashion + beauty:
New Beautycounter body butter. I’m waiting for mine to arrive and can’t wait to try it. I LOVE a body butter with clean ingredients – especially during these chilly winter months – and this is in the lovely Monoi scent. Check it out here.
Ordering this dress for spring. It looks like a Nap Dress and is less than half the price!
Also adding this to cart. I love lounge sets so much right now.
Read, watch, listen:
Definitely check out this week’s podcast interview. We’re chatting all about seed oils.
What are your simple pleasures?
Enjoying this audiobook right now. Lots of helpful tips and encouragement to shift more to investments.
Fitness + good eats:
You have to try these homemade peanut butter protein bars.
More reasons to practice self-compassion.
Gf oat flour tahini chocolate chip cookies.
Happy Friday, friends! Have an amazing weekend and I’ll see ya soon.
xoxo
Gina
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]]>Hi friends! How are you? Did you have a good weekend? What did you do for the Super Bowl? We went to an amazing event – I’ll share details in Friday Faves – and the fam came over to watch the Usher concert.. I mean the football game. ????
For today’s post, I’m finally ready to talk about my MyDNAge test results. It took me a while to marinate on my thoughts because at first, I was a little salty. I’ll share why below, in addition to how this test works. I’m not including a referral link because I’m not quite sure if I recommend this one. I had a much better experience and feel like I got more useful data from InsideTracker.
I really feel like at-home lab testing is the future, and we’re going to see more advanced methods and data in the future, which is very exciting! In the era of personalized health, understanding our genetic makeup has become a powerful tool for optimizing wellness. MyDNAge takes this concept to the next level by providing insights into the very fabric of our being – our DNA.
why I didn’t like the MyDNAge test
How MyDNAge Works
MyDNAge utilizes advanced technology to analyze specific markers within your DNA associated with the aging process. The science behind this process lies in the examination of specific regions known as epigenetic markers. These markers provide a unique snapshot of how your genes are expressing themselves over time, offering a glimpse into the biological age of your cells.
The process involves:
DNA Collection:
MyDNAge requires a blood sample, through an at-home fingerpick. (More on this under Cons lol)
Epigenetic Analysis:
The collected DNA is then subjected to sophisticated epigenetic analysis. This involves examining specific chemical modifications to the DNA molecule, known as methyl groups, which play a crucial role in regulating gene activity.
Age Determination:
By analyzing the epigenetic markers, MyDNAge estimates the biological age of your cells. This information provides a personalized and data-driven perspective on how your body is aging at a cellular level.
Information Provided by MyDNAge
Biological Age:
MyDNAge reveals your biological age, offering a more accurate reflection of your overall health compared to chronological age.
Lifestyle Insights:
The service provides recommendations based on your genetic profile, offering insights into lifestyle factors that could influence the aging process.
Disease Risk Assessment:
Some genetic markers may be associated with an increased or decreased risk of certain diseases, offering a proactive approach to disease prevention.
Pros of MyDNAgePersonalized Insights:
Early Intervention:
Understanding potential health risks early on allows for proactive lifestyle adjustments, promoting preventive health measures.
Cons of MyDNAge
Blood collection and results delay:
The test comes with a lancet and a little tube. You’re supposed to prick your finger, and attach the little tube to your finger so the blood can go through the tube. I lanced my finger, pressed the tiny tube against it and blood would NOT go into the thin tube. It just went all over the outside and made a mess. I ended up having the get their venous kit delivered to my doctor’s office so my PCP could draw the blood for me. Also, it took 89 years (6-8 weeks) to receive the results, which felt like an eternity.
Limited Predictive Power:
While MyDNAge offers valuable insights, its ability to predict future health outcomes is not foolproof, as genetics interact with various environmental factors. The thing about genes is that they are not our destiny. They can give great insights BUT you can have tremendous power on how genes are expressed.
Emotional Impact:
Learning about potential health risks may have emotional implications. It’s essential to approach the results with a balanced mindset and take these things with a grain of salt.
Delivery of the results:
As a holistic health coach, I love digging through data and test results. As much as I do this in my everyday life, I found the results to be fairly confusing. It told me which genetic variations I have – wasn’t surprised to learn I have MTHFR – but I didn’t feel like it gave very customized recommendations. The recommendations were incredibly basic: make sure you exercise daily, eat fresh produce, focus on sleep, aka everything I’m already doing, and the things that all you guys know you should do for optimal health, too.
It also didn’t give any lifestyle suggestions if you have troubles hitting these basics. InsideTracker does a much better job with customized recommendations (“here’s why you should have 1-3 servings of beans per day. You need to increase your fatty fish consumption. If you avoid alcohol, here’s how it will help you” etc.)
Revolutionary.
I was also disappointed to find out that the age of my cells is 40. I’m going to BE 40 in November and feel like I do positive things for my health every single day. It was kind of defeating to see this number and the fact that I’m at the 53rd percentile for my age. I’m FAR from perfect, but I feel like I make a consistent effort to check the major boxes each day. It kind of made me feel like to drastically improve from here would be unattainable for everyday life? Also, why weren’t my numbers great? It didn’t tell me.
Cost Considerations:
MyDNAge services come with a price tag. This test is around $500, but I won it through an EquiLife contest. Individuals should weigh the cost against the perceived benefits.
As with any genetic testing service, it’s crucial to approach the results with a balanced perspective, considering both the empowering information provided and the potential emotional impact.
Ultimately, MyDNAge drops the ball. I think that it has incredible potential, but I wasn’t blown away with the delivery of the results or the action steps associated with the results. I think that I’ll learn how to dive into this test with High Performance Health, so if that’s the case, I’m excited to take another look. (Also, if that’s the case, you may want someone who is certified to actually go through the test with you!)
Even though this is a bomb for me, for now, I definitely recommend Insidetracker. My referral link gets you 20% off!
Have you done any of these tests? If you’re interested in functional testing (with someone to go over the results with you), you can apply here.
xo
Gina
The post why I didn’t like the MyDNAge test appeared first on The Fitnessista.
]]>Hi friends! How are you? Happy Valentine’s Day!! I hope you’re having a lovely morning. I’m looking forward to mass with the kids (it’s also Ash Wednesday) and family fancy dinner tonight. I hope you have a great day, too.
For today, let’s talk about PMS and some herbs that may help!
For many women, the days leading up to menstruation can bring about a slew of uncomfortable symptoms, collectively known as premenstrual syndrome (PMS). While managing these symptoms may feel like an uphill battle, nature offers a plethora of remedies in the form of medicinal herbs. In this blog post, I’m going to share some popular herbal solutions for PMS, exploring the benefits, usage, and considerations that may help you find relief naturally.
It’s also to remember that while PMS is common, it’s not *normal*. It is possible to have a completely uneventful cycle, but it takes some lifestyle changes, nervous system resetting, and dialed-in nutrition. While herbs can be a helpful complement to your routine, they can’t makeup for your lifestyle or daily habits.
the best herbs for PMS
Understanding PMS and Herbal Remedies
Premenstrual syndrome encompasses a range of physical and emotional symptoms that occur in the days preceding menstruation. From bloating and mood swings to headaches and fatigue, these symptoms can significantly impact daily life. Herbal remedies offer a holistic approach to managing PMS by addressing the underlying hormonal imbalances and supporting overall well-being.
Herbs for PMS Relief
Chasteberry (Vitex agnus-castus):
Chasteberry is renowned for its ability to balance hormones, particularly by increasing progesterone levels. This can alleviate symptoms such as irritability, breast tenderness, and bloating.
Dong Quai (Angelica sinensis):
Dong Quai is a traditional Chinese herb known for its regulatory effects on the menstrual cycle. It can help alleviate menstrual cramps, promote blood flow, and regulate hormonal fluctuations.
Evening Primrose Oil:
Rich in gamma-linolenic acid (GLA), evening primrose oil is prized for its anti-inflammatory properties. It can help reduce breast tenderness, bloating, and mood swings associated with PMS.
Black Cohosh (Actaea racemosa):
Black cohosh is beneficial for relieving menopausal symptoms, including hot flashes and mood swings. It may also help alleviate PMS symptoms such as irritability and anxiety.
Ginger (Zingiber officinale):
Ginger is renowned for its anti-inflammatory properties, making it a valuable ally in combating menstrual cramps and digestive discomfort associated with PMS.
Cramp Bark (Viburnum opulus):
As the name suggests, cramp bark is highly effective in relieving menstrual cramps and muscle tension. It works by relaxing the uterine muscles, easing pain and discomfort.
Wild Yam (Dioscorea villosa):
Wild yam contains compounds that mimic natural progesterone, making it beneficial for hormonal balance. It can alleviate PMS symptoms such as mood swings, breast tenderness, and bloating. Wild yam should ideally be used in the luteal phase of your cycle (following ovulation until your cycle begins).
Passionflower (Passiflora incarnata):
Passionflower is revered for its calming properties, making it ideal for reducing anxiety and promoting relaxation during the premenstrual phase. It can also aid in improving sleep quality.
Red Raspberry Leaf (Rubus idaeus):
Red raspberry leaf is a uterine tonic that supports reproductive health. It can help regulate menstrual cycles, reduce heavy bleeding, and alleviate cramps associated with PMS. It was also a key ingredient in my favorite pregnancy tea.
How to Use Herbal Remedies
Teas: Brew herbal teas using dried herbs or tea bags. Drink 1-3 cups daily, preferably during the week leading up to menstruation.
Tinctures: Dilute herbal tinctures in water or juice and consume according to package instructions.
Capsules: Take herbal supplements in capsule form as directed by a healthcare provider or herbalist.
Pros and Cons of Herbal Remedies for PMS
Pros:
Natural and holistic approach to symptom management.
Fewer side effects compared to conventional medications.
Addresses underlying hormonal imbalances.
Cons:
Effectiveness may vary among individuals.
It may take time to experience noticeable results.
Potential interactions with medications or existing health conditions.
Disclaimer: Consult Your Healthcare Provider
Before incorporating any herbal remedies into your routine, it’s essential to consult with your healthcare provider, particularly if you’re pregnant, breastfeeding, or have underlying health conditions. While herbs can offer significant benefits, they may also interact with medications or have contraindications that need to be considered.
Herbal remedies can provide a natural and effective approach to managing the symptoms of PMS, offering relief from discomfort and promoting hormonal balance. If you’re curious about testing to see what’s actually happening with your hormone levels and cortisol throughout the day, you can apply for 1:1 coaching here or join us in my Vitality program!
Enrollment opens today and we start as a group on February 26th.
xoxo
Gina
More:
How to eat for your menstrual cycle
Optimizing your workouts through your menstrual cycle
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]]>Hi friends! How’s the week treating you so far? I hope you’re having a great one. I have two podcast interviews this morning (new episode will be up tomorrow!) and am looking forward to coffee with a friend this afternoon.
For today’s post, I wanted to talk a little bit about workout consistency. When I do my annual survey, this is always a common theme. It can be SO hard to stick with a routine, and I wanted to share some tips.
Staying consistent with a workout routine can be challenging, especially when exercise isn’t everyone’s cup of tea. Despite the undeniable benefits of regular physical activity, finding the motivation to lace up your sneakers and GO can be a struggle. If you’ve ever grappled with incorporating exercise into your daily routine, you’re not alone. In today’s post, I’m sharing tips and strategies to help you stay motivated and committed to your workout goals.
How To Stay Consistent With Working Out
Start Small and Build Gradually:
Kickstarting a consistent exercise routine doesn’t mean diving into hour-long intense workouts from the get-go. Begin with manageable durations and intensity, gradually building as your fitness level improves. This approach makes the process more sustainable. Start with just 10 minutes and see how you feel.
Set Realistic Goals:
Trim down your fitness goals into smaller, achievable milestones. Setting realistic expectations prevents overwhelm and allows you to celebrate victories along the way, keeping you motivated for the long term. Check out this post for tips on goal setting!
Choose Activities You Enjoy:
Exercise doesn’t have to be a chore. Opt for activities you genuinely enjoy, whether it’s dancing, hiking, or a favorite sport. When you look forward to your workout, staying consistent becomes much easier. Don’t feel like you *should* only do a certain type of workout. The best workout is the one that you’ll actually do. This means that it’s something you enjoy and look forward to. There are a million types of exercise out there, which means the perfect one for you absolutely exists.
Track Your Progress:
Keep a workout journal or use fitness apps to track your progress. Seeing improvements, no matter how small, serves as a powerful motivator and helps you stay accountable to your goals.
Recruit a Workout Buddy:
Enlist a friend or family member to join you in your fitness journey. Having a workout buddy not only adds a social aspect to exercise but also provides mutual encouragement and support.
Mix Up Your Routine:
Monotony can lead to boredom and decreased motivation. Spice up your workouts by incorporating variety—try different exercises, classes, or outdoor activities to keep things interesting. Here are workouts you can try for free!
Eliminate Barriers and Distractions:
Identify potential obstacles that may hinder your workout routine and find ways to eliminate or mitigate them. Whether it’s laying out your workout clothes the night before or scheduling exercise during less hectic times, removing barriers fosters consistency. Think about your biggest barriers and create a gameplay to overcome them.
Create a Home Gym Setup:
Consider establishing a home gym setup to make exercise more accessible. Having a dedicated space with essential equipment can eliminate excuses related to travel or time constraints.
Hold Yourself Accountable:
Set regular check-ins and assessments to evaluate your progress. Holding yourself accountable reinforces your commitment to staying consistent and allows for adjustments to your workout plan as needed.
Prioritize Long-Term Health:
Remind yourself of the numerous benefits of consistent exercise, ranging from weight loss to improved mental well-being. Prioritizing long-term health over short-term challenges can serve as a powerful motivator.
Staying consistent with working out is achievable with the right mindset and strategies in place. By starting small, setting realistic goals, enjoying the process, and incorporating these tips, you’ll be well on your way to making exercise a sustainable and rewarding part of your routine. Remember, the journey to a healthier you is a marathon, not a sprint! Give yourself time and grace as you work to achieve your goals.
So, tell me, friends: do you struggle with consistency? What do you think is the biggest thing that keeps you from sticking to a routine?
If you’re looking for phased strength training plans that were created to burn fat, build muscle, keep boredom away, and are flexible to work with your life, check out Fit Team! You can try it for 7 days free here.
xo
Gina
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]]>
We talk mostly about the elephant in the room: seed oils!
Are they actually *bad*?
Why are some seed oils better than others?
How do we get an ideal balance of Omega 3s and 6s? Why is it important?
Super fascinating stuff. Stay tuned for another interview with him where we discuss his 8-step process ????
Here’s a bit more about Udo and his background:
The legendary Udo Erasmus is the co-founder of Udo’s Choice line, which can be found in Whole Foods and other health food stores worldwide. Udo designed the machinery for making oils with health in mind and pioneered flax oil, a billion dollar industry. However, Udo walked a difficult path tobecome the man he is today. Being a child of war, Udo’s life began with intense struggle. As an adult, he got pesticide poisoning in 1980, leaving doctors at a loss regarding treatment. Deciding to take his health into his own hands, Udo began researching, and his discoveries led him to a passion for finding the answers to life’s big questions which would hopefully one day bring him and the world peace.
Today, Udo is an acclaimed speaker and author of many books, including the best-selling Fats That Heal Fats That Kill, which has sold over 250,000 copies. He teaches at events hosted by Tony Robbins and Deepak Chopra, has keynoted an international brain health conference, and has traveled to over 30 countries to conduct thousands of live presentations, media interviews, and staff trainings impacting more than 25,000,000 lives with his message on oils, health, peace, nature, and human nature. Udo has an extensive education in biochemistry, genetics, biology, and nutrition, including a master’s degree in counseling psychology.
You can connect with him on his website and on Instagram.
More resources from this episode:
Join us for Fit Team! This is my online fitness community and you can try it free for 7 days.
I love love love the meals from Sakara Life! Use this link and the code XOGINAH for 20% off their meal delivery and clean boutique items. This is something I do once a month as a lil treat to myself and the meals are always showstoppers.
If any of my fellow health professional friends are looking for another way to help their clients, I highly recommend IHP. You can also use this information to heal yourself and then go one to heal others, which I think is a beautiful mission. You can absolutely join if you don’t currently work in the health or fitness industry; many IHPs don’t begin on this path. They’re friends who are passionate to learn more about health and wellness, and want to share this information with those they love. You can do this as a passion, or start an entirely new career.
You can use my referral link here and the code FITNESSISTA for up to $250 off the Integrative Health Practitioner program. I highly recommend it! You can check out my review IHP Level 1 here and my review of Level 2 here.
I’m still obsessed with my sauna blanket. This is one of my favorite ways to relax and sweat it out. I find that it energizes me, helps with aches and pains, I sleep better on the days I use this, and it makes my skin glow. Link to check it out here. You can also use my discount FITNESSISTA15 for the PEMF Go Mat, which I use every day, and the red light face mask, which is a staple in my weekly skincare routine.
Get 20% off Organifi with the code FITNESSISTA. I drink the green juice, red juice, gold, and Harmony! (Each day I might have something different, or have two different things. Everything I’ve tried is amazing.) I’m currently obsessed with the shilajit gummies!
Thank you so much for listening and for all of your support with the podcast! Please be sure to subscribe, and leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you.
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]]>Here’s what we discuss:
– Tips for optimal gut health
– Food sensitvities
– Eating for optimal digestion
and more!
151: Gut health with Hannah Aylward
Here’s a bit more about Hannah and her background:
Hannah Aylward is a Certified Holistic Health Coach, gut health specialist, and the founder of HAN, her functional nutrition practice taking a root cause approach to repairing the gut for real. After struggling with her own chronic digestive issues for years, Hannah dove headfirst into the latest in gut health research, seeking answers to her bloating, food sensitivities, and pain. With her science-backed formula, Hannah has overcome her own digestive issues and helped hundreds of other women around the world do the same.
Today Hannah leads her all-women team of functional practitioners who have served over 500 clients globally. HAN’s mission is to help clients transform their gut health and overcome their never-ending digestive issues with functional nutrition, targeted supplementation, and advanced lab work. Now referred by doctors across the U.S., HAN’s signature and highly sought-after Healin’ Guts + Shakin’ Butts Program has brought her clients life-changing results such as getting off of thyroid medication and antidepressants, reversing lifelong food sensitivities, healing leaky gut and brain fog, weight loss, and much more!
Connect with her on Instagram and check out her website.
More resources from this episode:
Join us for Fit Team! This is my online fitness community and you can try it free for 7 days.
I love love love the meals from Sakara Life! Use this link and the code XOGINAH for 20% off their meal delivery and clean boutique items. This is something I do once a month as a lil treat to myself and the meals are always showstoppers.
If any of my fellow health professional friends are looking for another way to help their clients, I highly recommend IHP. You can also use this information to heal yourself and then go one to heal others, which I think is a beautiful mission. You can absolutely join if you don’t currently work in the health or fitness industry; many IHPs don’t begin on this path. They’re friends who are passionate to learn more about health and wellness, and want to share this information with those they love. You can do this as a passion, or start an entirely new career.
You can use my referral link here and the code FITNESSISTA for up to $250 off the Integrative Health Practitioner program. I highly recommend it! You can check out my review IHP Level 1 here and my review of Level 2 here.
I’m still obsessed with my sauna blanket. This is one of my favorite ways to relax and sweat it out. I find that it energizes me, helps with aches and pains, I sleep better on the days I use this, and it makes my skin glow. Link to check it out here. You can also use my discount FITNESSISTA15 for the PEMF Go Mat, which I use every day, and the red light face mask, which is a staple in my weekly skincare routine.
Get 20% off Organifi with the code FITNESSISTA. I drink the green juice, red juice, gold, and Harmony! (Each day I might have something different, or have two different things. Everything I’ve tried is amazing.) I’m currently obsessed with the shilajit gummies!
Thank you so much for listening and for all of your support with the podcast! Please be sure to subscribe, and leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you.
The post 151: Gut health with Hannah Aylward appeared first on The Fitnessista.
]]>Time really seems to fly between Thanksgiving and Christmas. I always find myself wishing I had taken more time to slow down and enjoy the season, although I’m not sure if it even would’ve possible! Which brings me back to this post. Amid all the holiday scrambling, I’m always especially grateful for a quick, easy, and healthy meal… like tasty pecan pie oatmeal that’s practically bursting with pecan pie flavor.
Pecan Pie Protein Oatmeal
The few days leading up to a big holiday, I tend to take it a little easier on the indulgent food. This usually has a lot to do with the fact that I’m too busy scrambling around before the festivities to make anything truly exciting. I try to focus on protein and produce (eat like a PRO!) with more simple eats that I can quickly put together. It’s usually a lot of scrambled eggs, soups, smoothies, oatmeal and salads.
That doesn’t mean that it’s totally boring. A great example: this pecan pie protein oatmeal. It has the flavor and texture of delectable pecan pie baked oatmeal, but comes together much quicker!
How to make pecan pie protein oatmeal
I’ve made this a few times over the last few weeks. It’s packed with protein, the texture is amazing (I’ll tell you my secret trick!). And it has the perfect amount of pie-like sweetness on top. Not to mention it makes meal prep a breeze!
So here’s why these oats have been so awesome lately:
a little soaking action overnight.
Regular ol’ rolled oats have been feeling extra grainy/chewy lately. So I started soaking them overnight before cooking. I just cover them in water and let them sit overnight. Then rinse and drain before boiling.
It makes the texture super soft, fluffy and creamy. They taste the same way restaurant oats taste, which are usually loaded with milk and butter in the cooking process.
Another bonus from soaking: it makes them easier to digest. I was listening to The Model Health Show (<— fave podcast if you haven’t checked it out!) and one of the speakers was discussing lectins and how they can make certain plant-based foods more inflammatory. Lectins are the plant’s protective response to keep predators or humans from eating it, and can cause inflammation in the body. Soaking, fermenting, and pressure cooking are all effective ways to reduce lectins.
So back to the protein and pecan pie aspect of this breakfast recipe. While the oats are boiling, I’ll add in 1-2 egg whites and a little almond milk. I’ll stir it around as it’s cooking – the eggs cook very quickly – and then when I remove the pan from heat, I’ll add a little bit of cinnamon, vanilla extract, and sea salt.
Pecan Topping
For the pecan pie topping, I heated up 1 tablespoon of butter in a saucepan. And after it was melted, I stirred in 1 teaspoon of coconut sugar, 1 tablespoon of maple syrup, and 1/2 teaspoon of cinnamon. When everything was smooth, I added 1/4 cup Georgia pecans. It took about 30 seconds to fully coat the pecans. And then everything was poured on top of the oats.
You guys.
It was so dreamy and delicious. And since it had added bulk from the egg whites, it kept me full and satisfied for hours. I need all the energy I can get packing suitcases and carryon bags.. especially when the temperature is supposed to vary by 30 degrees each day.
Feel free to add a bit of nut butter, like almond butter, on top for an extra bite of healthy fats, protein, and flavor!
Any awesome oatmeal or breakfast hacks? What’s your favorite Thanksgiving dessert? I love ALL PIE, but I especially love my nana’s homemade coconut cake.
xo
Gina
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]]>What do you have going on this weekend? We’re headed to a military event and are going to do a family hike in between the festivities. The weather has been a DREAM this week, so we’re taking advantage of it. I hope you have a fun and lovely weekend ahead, too.
(Played hooky on Monday and went to the gem show with madre!)
It’s time for the weekly Friday Faves party! Here’s where I share some of my favorite finds from the week and around the web. I always love to hear about your faves, too, so please shout out something you’re loving in the comments section below.
Friday Faves 2.2
Random/life:
Second ear piercings! Liv has been wanting to get her second piercing for a while, so we told her she could go for it. We picked up one of her friends to join us (for moral support), and headed to Rowan, the new piercing spot at La Encantada. All of the earrings are hypoallergenic, and all of the piercers are registered nurses. It was very cute and Instgrammable.
Liv asked me if I would go first, so I said yolo and got my second piercings done. (I originally had them done in elementary school but let them close.)
It didn’t hurt at all – I was shocked!!
Our “afters”:
I can’t believe how much I like having a second piercing. It’s fun to have a lil extra sparkle.
We went as a family to the Wildcats game last night and it was a blast. Liv has an intense dance schedule so we haven’t made it to any games this season. We let her ditch one night (she had a newly broken finger, after all) and cheered our hearts out, ate all the game foods, and enjoyed the evening together.
This label maker. I know, it’s a weird thing to be excited about. Buuuut I got this on Prime Day and LOVE this little thing. It’s been helpful for labeling items in the pantry and also the hangers for dance competition costumes! Check it out here.
Meg’s baby shower!
We got to celebrate this mama and my new baby nephew on the way. We had appetizers at Commoner & Co., played games, ate cake, and watched her open all of the amazing gifts. I can’t believe how much better baby clothes are now!! The fabrics have gotten a major upgrade and are so incredibly soft.
These teacher coasters! I ordered them for the girls’ teachers for teacher appreciation to pair with a Starbucks gift card. LOVE how they tuned out!
Read, watch, listen:
Valentine’s Gift Guide for Him is live!
Be sure to check out this week’s podcast episode here.
A parenting goal for the teenage years.
Fashion + beauty:
New lip balms! The texture is silky smooth and they give the lightest bit of color. I try to use nontoxic makeup and skincare as much as possible, but lip products are especially important since you essentially *eat* what’s on your lips. Check it out here and you can use CLEANFORALL20 for 20% off your first order. I’m happy to help with any recs, too!
This skirt. It was in my recent RTR Unlimited shipment and I’m thinking about keeping it. Skirts don’t often fit me well – my torso is short and they’re often too tight in the waist – and this fits and matches so many tops and sweaters.
( I wear it with these loafers or these Amazon flats!)
Fitness, health, and good eats:
Barre strength workout with dumbbells.
Simple but delicious air fryer chicken. (Ps I’m in the market to swap out our air fryer for one that doesn’t have the nonstick coating. If you have a stainless steel or glass one you love, please lmk!)
Caramel chocolate truffles. YUM
Happy Friday, friends! What’s something you’re loving this week?
xo
Gina
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]]>Hi friends! How was the weekend? I hope you had a great one! We were in Phoenix for an awards ceremony, and hiked at Camelback before heading home.
For today’s post, I wanted to share a recap of the books I read in January. I really wanted to hit the ground running with books, enjoy some fun reads, and I finished five books last month. They were a mix of fiction and nonfiction, and I enjoyed all of them.
Here’s a recap for the month:
January book recap
Friends, Lovers, and the Big Terrible Thing
I was hesitant about this one because I love Friends and love Matthew Perry dearly. I’d heard some people say that this made them like him LESS, and I didn’t want that. The good news is that for me, it did the exact opposite and I found myself loving him even more. I think many of us grew up watching Friends, and feel connected to all of the characters. Even though I was in 5th or 6th grade when it started, I watched almost every single episode, starting with the very first one. My wise 11 or 12 year old self recognized that it was something special.
This book is heartbreaking, as can be expected, and gave a true glimpse into the struggles that addicts face. Addiction took over his life, sabotaging his relationships, affecting work, and impacted his mental health. It was also devastating to learn that all he really wanted was a wife and kids. He had *everything* but also at the same time, he felt like he had nothing. I recommend listening to the Audible version so you can hear it in his own voice. 8/10
From Amazon:
“Hi, my name is Matthew, although you may know me by another name. My friends call me Matty. And I should be dead.”
So begins the riveting story of acclaimed actor Matthew Perry, taking us along on his journey from childhood ambition to fame to addiction and recovery in the aftermath of a life-threatening health scare. Before the frequent hospital visits and stints in rehab, there was five-year-old Matthew, who traveled from Montreal to Los Angeles, shuffling between his separated parents; fourteen-year-old Matthew, who was a nationally ranked tennis star in Canada; twenty-four-year-old Matthew, who nabbed a coveted role as a lead cast member on the talked-about pilot then called Friends Like Us. . . and so much more.
In an extraordinary story that only he could tell—and in the heartfelt, hilarious, and warmly familiar way only he could tell it—Matthew Perry lays bare the fractured family that raised him (and also left him to his own devices), the desire for recognition that drove him to fame, and the void inside him that could not be filled even by his greatest dreams coming true. But he also details the peace he’s found in sobriety and how he feels about the ubiquity of Friends, sharing stories about his castmates and other stars he met along the way. Frank, self-aware, and with his trademark humor, Perry vividly depicts his lifelong battle with addiction and what fueled it despite seemingly having it all.
Friends, Lovers, and the Big Terrible Thing is an unforgettable memoir that is both intimate and eye-opening—as well as a hand extended to anyone struggling with sobriety. Unflinchingly honest, moving, and uproariously funny, this is the audiobook fans have been waiting for.
The Paris Daughter
Kristin Harmel has become one of my favorite WWII historical fiction authors. She does an incredible job intertwining various characters, storylines, and perspectives. While this one wasn’t my *favorite* I loved the ending and how everything came into place. It was an unexpected ending for sure. 7/10
Here’s the synopsis from Amazon:
Paris, 1939: Young mothers Elise and Juliette become fast friends the day they meet in the beautiful Bois de Boulogne. Though there is a shadow of war creeping across Europe, neither woman suspects that their lives are about to irrevocably change.
When Elise becomes a target of the German occupation, she entrusts Juliette with the most precious thing in her life—her young daughter, playmate to Juliette’s own little girl. But nowhere is safe in war, not even a quiet little bookshop like Juliette’s Librairie des Rêves, and, when a bomb falls on their neighborhood, Juliette’s world is destroyed along with it.
More than a year later, with the war finally ending, Elise returns to reunite with her daughter, only to find her friend’s bookstore reduced to rubble—and Juliette nowhere to be found. What happened to her daughter in those last, terrible moments? Juliette has seemingly vanished without a trace, taking all the answers with her. Elise’s desperate search leads her to New York—and to Juliette—one final, fateful time.
An “exquisite and gut-wrenching novel” (Lisa Barr, New York Times bestselling author) you won’t soon forget, The Paris Daughter is also a sweeping celebration of resilience, motherhood, and love.
Allergies: Disease in Disguise: Healing your Allergic Condition Permanently and Naturally
I’ve become extremely focused on allergies over the past 9 months, especially since I realized that my eye issues were a combo of autoimmune-type inflammation and allergies, from the environment and food. Once I got my allergies under control, my eyes stopped flaring (knock on ALL the wood…). As I was reading, I realized that I was using some of the strategies in this book, and she explained it in a way that made so much sense.
Allergic reactions don’t always depend on a single allergen, but are the result of histamine load — the compound effects of what you’re doing. This is why I’m ok with a tiny bit of fermented food, but if I have a lot of fermented food, plus more high histamine food, and I’m stressed, and I pet a hairy dog, and it’s windy with pollen outside, I’ll flare. I’ve been trying to pay more attention to my histamine load, and have eliminated my food sensivities, which has made a huge difference.
Something else that resonated with me: anti-histamines don’t solve the problem. When we’re having the histamine response, a flare is the sign that there’s a fire in the body. The anti-histamine is simply removing the smoke alarm; it doesn’t extinguish the fire.
While I don’t agree with everything in the book (she recommends a high carb, low protein, mostly raw diet), I learned a ton and would highly recommend it if you’re a fellow allergy sufferer. 9/10
From Amazon:
Allergy is generally misunderstood. Left untreated it can lead to serious degenerative disease. Asthma, migraines, arthritis, ulcers and obesity have all been linked to allergy. Fatigue, irritability, body aching, digestive problems, and other vague ailments are typical of allergy. Dr. Bateson-Koch provides insight into why allergy is becoming more common, how it relates to environmental factors, food additives, diet, digestion, body chemistry, addiction, yeast, molds, parasites and childhood illnesses-and why enzymes are the key to healing. Following her program, you won’t have to give up your pet, get allergy shots, rotate foods, keep diet diaries or cook allergy-free recipes for the rest of your life. You will not only recover and enjoy an allergy-free life, you will gain invaluable understanding of health and well-being.
Don’t Make it Weird
I’ve followed Colleen for years, and was so excited for her book. Her content always cracks me up and inspires me, so I pre-ordered this as soon as I could. Definitely check out the Audible version so you can hear it in her voice. I highly recommend this one if you work in the online space in any capacity, especially if you’re struggling with creating content and putting yourself out there. 9/10
From Amazon:
Have you ever actually engaged with someone’s lame dance video on Instagram? Probably not, if you’re being honest. Gimmicks just don’t work, but the pressure of having an online presence can make people do weird things.
Eventually, you have to call bullsh*t. The good news is that when you cut out excuses and ditch the self-sabotaging performances, you can learn to be a real human on the internet.
In Don’t Make it Weird, Colleen teaches you how to bring your whole personality—the messy, awkward, and mundane—to your online presence to create true connection and community. And, of course, to sell to people without making it weird.
Whatever it is you want to do, you can. Just Don’t Make it Weird.
The Room on Rue Amélie
This was another Kristin Harmel novel, and it’s definitely in my top five of her books. It was heart wrenching, hopeful, and beautifully written. I definitely wept at a beautiful and satisfying ending. I definitely recommend it if you’re into historical fiction. 9/10
From Amazon:
When newlywed Ruby Henderson Benoit arrives in Paris in 1939 with her French husband, Marcel, she imagines strolling arm in arm along the grand boulevards, awash in the golden afternoon light. But war is looming on the horizon, and as France falls to the Nazis, her marriage begins to splinter, too.
Charlotte Dacher is 11 when the Germans roll into the French capital, their sinister swastika flags snapping in the breeze. After the Jewish restrictions take effect and Jews are ordered to wear the yellow star, Charlotte can’t imagine things getting much worse. But then the mass deportations begin, and her life is ripped forever apart.
Thomas Clarke joins the British Royal Air Force to protect his country, but when his beloved mother dies in a German bombing during the waning days of the Blitz, he wonders if he’s really making a difference. Then he finds himself in Paris, in the shadow of the Eiffel Tower, and he discovers a new reason to keep fighting – and an unexpected road home.
When fate brings them together, Ruby, Charlotte, and Thomas must summon the courage to defy the Nazis – and to open their own broken hearts – as they fight to survive. Rich with historical drama and emotional depth, this is an unforgettable story that will stay with you long after the final minute.
Ok friends: what was the best book you read last month? What’s on your TBR list right now?
xo
Gina
The post January book recap appeared first on The Fitnessista.
]]>Hey hey! Happy Monday! How was the weekend? We went to Phoenix for a fancypants event for the Pilot’s work, went on a family hike, and tried the Original Chop Shop for the first time. I hope you had a fun and relaxing weekend!
For today’s post, I’m sharing some Valentine’s Day gift ideas for her! Whether you’re shopping for someone special, or sharing this list with your partner, there are tons of great ideas here. Please share any gift ideas in the comments below or anything that’s on your personal wish list!
Gifts for the fitness fanatic:
– Our favorite wireless headphones. The Pilot and I both have these and love them! They’re awesome for travel and workouts.
–An Oura ring makes an amazing gift
– My favorite yoga mat and mat towel
– A sauna blanket! My liiiiiiiiiiiife. I use this magical creation 2-3 times per week and it feels amazing. I sleep so well and it makes my skin glow. Use FITNESSISTA15 for 15% off!
–The red light face mask makes a perfect Valentine’s gift, too. You can use FITNESSISTA15
– The best crosstraining sneakers
– or my fave barefoot sneakers
– TRX suspension training system
Makeup and skincare gifts:
– Our bestselling vitamin C serum
– This gorgeous makeup brush set
– A gift box from one of my fave little shops
Fashion finds, accessories and jewelry:
– A Static Nails set. When I didn’t get dip powder for 6+ months, this was the only thing I used. It’s the only polish I’ve found that lasts 5+ days!
Extra lovely things:
– A Daily Harvest subscription. I love these for quick and easy lunches and breakfasts! Use the code FITNESSISTA for up to $40 off your first box
– Sakara goodies! Their meals are AMAZING and I also love the snacks, bars, and beauty chocolates. Use XOGINAH for 20% off sitewide.
– A silk sleep mask or pillowcase
–Book of the Month subscription! This brings me joy every single month
–The BEST chocolate. (And I eat a lot of chocolate lol. My Thrive link gets you 40% off your first order)
– In the Wild throw blanket or get this version for $60!
– The best pajamas. I have multiple pairs and they’re so soft and cozy. Lates by Kate are my other go-tos!
For the new mama:
– Joggers or cute pajamas
– A meal delivery from a service she loves. Another plug here for Sakara because it’s so amazing!
– An offer to come over and help her out with anything she might need (playing with older kids, holding the baby while she takes a shower or stares at the wall, help with errands or grocery pickup)… and actually do it ????
So tell me, friends: do you celebrate Valentine’s Day? Anything on your list?
What are your plans?
We usually keep it low-key but my favorite traditions are writing something I love about the kids on hearts on their doors Feb 1- 14. I also make them little Valentine’s gift baskets.
xoxo
Gina
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