Sharing my favorite finds from Trader Joe’s! 

Hellooooo! How are ya? I hope you’re enjoying the day so far. I have a couple of meetings this morning and looking forward to a massage later today. I hope you have a lovely day ahead!

For today’s post, I wanted to share my favorite Trader Joe’s finds! I LOVE learning about new Trader Joe’s products — they have so much good stuff. Since 2020, the Pilot had been doing most of the grocery shopping. Since he was “out in the world” more during that one time that shall not be named, it was something we did for safety. He would get most of our groceries at Trader Joe’s, and we would order everything else for pickup from Whole Foods.

Over time as things changed, the grocery routine remained the same. He would get most of the groceries at TJ’s, I would pick up the extra stuff at Whole Foods or Natural Grocers. While I loved the fact that he took this major chore off my plate, I definitely missed browsing Trader Joe’s and finding new fun things. When I finally went back… I went a little wild lol. The guy at checkout was like, “I’m going to grab you a second cart” lol.

For today’s post, I wanted to share some of my all-time faves. Please try to keep in mind that I tried to only include more *fun* stuff on this list. Yes, Everything but the Bagel seasoning is life-changing, and Trader Joe’s has lovely medjool dates, salad greens, flowers, and candles, but I wanted to include products that are exclusive to Trader Joe’s. Please let me know if you have any favorites, especially for fall!

My 15 favorite Trader Joe’s products

1. The gluten-free brownie mix

I’ve tried so many gf brownies mixes over the years and this one is hands down the best. It’s fudgy, soft, super rich, and let’s just ignore the fact that the #1 ingredient is sugar.

2. “Everything but the Elote” chips

These chips are LIFE and there’s nothing that tastes as good as the first chip. They’re extremely savory, a little spicy, and have the perfect Frito-esque shape and crunch. 10/10

3. Chili and Lime Flavored Rolled Tortilla Chips aka TJ’s Takis

We all agree that these taste even better than Taki’s and have way better ingredients. The flavor is much more bold and lime-y, and no red food dye. Wins all around.

4. Hot and sweet jalapeños

These are the perfect mix of spicy and sweet and taste amazing on a plain tortilla chip or nachos.

5. Simply almonds, cashews, and chocolate trail mix

I love this plain trail mix with chocolate chunks. My other favorite trail mix is NOW Foods Raw Energy Nut Mix and I’ll add chocolate chips to it!

6. Mini vegan ice cream cones

These are the perfect little sweet bite! I usually get the chocolate chip but they recently came out with a salted caramel. YUM.

7. Tahini

Ok, so this is the least *fun* one on the list, but I love their tahini. It’s organic, has a lovely texture, is perfect for hummus (which I make a couple of times a week), and so much less expensive than some of the other brands.

8. Instant boba

The girls go wild for the instant boba, which is frozen. It takes only a couple of minutes to heat up, I pour almond milk on top, and they include boba straws.

9. Truffle almonds

These truffle Marcona almonds are amazing on a cheese board or salad. They’re nice and salty and have the perfect amount of truffle flavor.

10. Mini dark chocolate peanut butter cups

If I could just have one sweet bite forever, this would be it. They’re an ideal size for a quick little sweet, and the peanut butter inside has a great flavor and texture.

11. Salsa Especial (medium)

This salsa just like restaurant salsa and is awesome on eggs, rice, enchiladas, or with chips.

12. Plantain chips

The plain ones are amazing and I also like the chocolate dipped ones! While I wish they used olive, coconut, or avocado oil, they’re still tasty with some guacamole.

13. Dill pickle salad kit

We’re all obsessed with dill pickle salad kids, but this one beats the Whole Foods one because it comes with dill pickle potato chips to crumble into the salad. Seriously 10/10.

14. Organic orange juice

It really tastes like fresh-squeezed orange juice with a bright citrus flavor and just the right amount of pulp.

15. Everything but the Bagel smoked salmon

All you need to do is add it to a piece of sourdough with Kite Hill cream cheese and it’s a dream.

Ok friends: please spill all of your favorite Trader Joe’s products! I’d love to hear about your faves and add them to our next shopping trip.

xo

Gina

The post My favorite Trader Joe’s products appeared first on The Fitnessista.

Sharing a full review of the HigherDOSE red light neck enhancer and if I think it’s worth adding it to your wellness routine. Check it out here and use FITNESSISTA15 for 15% off. 

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 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: Enhanced blood flow results in 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 utilizes red light at 660nm to target this delicate area.

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:

Start with clean skin on 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.

Power On:

Turn on the device and let the red light work for about 10-15 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 regularly, 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).

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.

‘Tis the season for all of the comfort food! If you want to enjoy your favorite fall flavors without dairy or eggs, I’ve got you covered. I’ve gathered up 10 delicious vegan recipes for fall.

Hi friends! Anyone else feeling SO EXCITED for fall? Last year, I felt like I was going through the motions, but this year, I actually feel myself really looking forward to the upcoming season. I can’t wait for some fun celebrations with the fam and fall and winter activities.

I also feel like my cooking mojo has come back, so it’s been fun to finally enjoy cooking again and trying new recipes. For today’s post, I wanted to share some vegan recipes we love or new ones that are on our radar. Please shout out any fave fall vegan recipes in the comments below!

10 Vegan Recipes For Fall

1. Pumpkin Pie Protein Bowl

A delicious and healthy high-protein breakfast option that tastes like pumpkin pie! It’s gluten-free, vegan, and an awesome breakfast for busy mornings.

2. Apple Pie Walnut Baked Oatmeal

This apple pie baked oatmeal is gluten-free, vegan, and an incredibly delicious make-ahead breakfast option. This is perfect to make as part of meal prep for busy weekday mornings. Simply reheat and eat.

3. Vegan Eggnog

Anyway, let’s talk about this recipe! It’s a holly jolly holiday beverage, minus some of the ingredients that can make us want to crawl into hibernation. (Don’t worry, there’s still some booze in there if you want it!) For a creamy egg-less eggnog, I used my favorite strategy for awesome texture minus the dairy: soaked cashews, plus a little turmeric for that light golden egg-ish color.

4. Pumpkin Pie Mousse

This tastes like pumpkin pie in a bowl, minus the crust. It has the creamy texture of pumpkin pie filling but is totally egg-free for my vegan friends out there.

5. Jackfruit Carnitas Burrito Bowl

A delicious and savory vegan lunch or dinner option! Make the jackfruit carnitas and enjoy in a burrito bowl, salad, or breakfast scramble. Here’s the recipe for my favorite burrito bowl!

6. Buffalo Chicken Dip

An easy, protein-packed dip recipe that’s also dairy-free! Enjoy with celery sticks and your favorite crackers. Instead of the chicken, try using jackfruit to make it vegan – the sauce and flavorings are amazing.

7. Raw Apple Tart with Almond Meal Crust

A delicious and healthy sweet treat with an almond meal crust, + spiced apples. They’re an awesome boost of healthy fat, and fiber, and taste delicious.

8. Vegan Apple Bread via Eating Bird Food

This vegan apple bread is studded with fresh apples and has a delicious cinnamon pecan topping and creamy glaze. It’s the perfect loaf for fall!

9. Stuffed Acorn Squash + Wild Rice Medley via The Simple Veganista

Stuffed Acorn Squash + Wild Rice Medley features tender roasted squash stuffed with wild rice, mushrooms, spinach, red bell pepper, and white beans for a delicious fall-inspired meal!

10. Butternut Squash Stuffed Shells via It’s All Good Vegan

Looking for a delicious cozy fall recipe? Whip up these savory Butternut Squash Stuffed Shells. Layered with a creamy butternut squash sauce and topped with stuffed vegan ricotta shells, mozzarella cheese, crushed red pepper, and fried sage leaves. These stuffed shells will be your new favorite go-to dinner this fall.

Get ready to FALL in love with these vegan delights!

And just like that, we’ve reached the end of our delightful plant-based and vegan fall recipe journey! These plant-based dishes make the most out of the incredible seasonal produce that this time of year has to offer. From creamy sweet potato-filled creations to comforting bowls of butternut squash soup, we’ve truly explored the depths of fall produce.

In just 30 minutes (because who has time to wait forever?), you can whip up these healthy vegan delicacies that are as nourishing as they are tasty. The quinoa salad with roasted brussel sprouts is the perfect side dish to accompany any autumn meal, while the vegan pumpkin pot pie steals the spotlight with its heartiness.

Embracing the flavors and colors of fall has never been this easy! So next time you’re in the mood for a taste of the season, look no further than these tantalizing (and super easy) recipes. Not only will they satisfy your cravings, but they’ll also make your taste buds do a happy dance.

Remember, being vegan doesn’t mean you have to miss out on the deliciousness that fall brings. So grab your apron and get cooking – it’s time to celebrate the flavors of fall in a truly plant-based way!

Are you team apple or pumpkin? Shout out your fave fall recipe in the comments!

The post 10 Vegan Recipes For Fall appeared first on The Fitnessista.

Hi friends! How are you? I hope you’re enjoying the morning! New podcast episode is up with a little Q&A. Thank you so much to those of you who submitted questions via Instagram. If you have any topic or guest requests, please send them my way!

141: Ditching the “all or nothing” mindset, Q&A episode

Here are today’s questions:

– How do I improve my all or nothing mindset? I feel like when I’m on the plan, I can stick with it, but once I do something that’s not on the plan, the whole day is ruined.

– How to adjust mindset/nutrition/movement when recovering from surgery?

– Lab ranges that are different in functional medicine

– Kettlebells! How to choose the correct weight? Where to start? Work with a certified kettlebell coach

– Nutrition certification and deep dive of coaching options

1:1 Coaching – email me with the subject COACHING gina@fitnessista.com for an application

Fit Team– phased strength training plans you can do at home, designed to improve strength, performance, and body composition

Vitality– health foundations, functional lab testing, and personalized action plan to get you feeling your absolute best

More resources from this episode:

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. You can join their fall reset now!

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! I just finished IHP2 and will share a review of my experience, too.

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 15% 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.)

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 141: Ditching the “all or nothing” mindset, Q&A episode appeared first on The Fitnessista.

 Sharing the books I read in August and if I’d recommend adding them to your collection!

Hi friends! I hope that you’re enjoying the day so far. The Pilot was off work, so he took the kids to school while I caught a barre class, we enjoyed a coffee date, and lunch together. It was a lovely treat in the middle of the week!

For today’s post, I wanted to share a recap of some of the books I’ve read recently. This post is a little belated because I kept thinking I’d finish Daughters of Rome but I couldn’t do it (more below). I’d love to hear about what you’ve been reading lately if you’ll share the goods in the comments section!

Untangled

A friend recommended this book to me, as we both have tween daughters and are heading into new territories when it comes to friendships, independence, all those teen-y things. This book was AMAZING. It’s all about helping your child navigate the seven stages of adulthood, including friendships, mood/attitudes, bullying, relationships (with others and with parents), and I found it be incredibly insightful and full of helpful tips. I highly recommend it if you have a tween or teen.

One of my favorite metaphors that the author gave was that our kids are swimming in a pool, and we’re the wall. They need to venture out and be able to swim and find independence, but sometimes, they may need to come back to the wall. Sometimes, they push off the wall, which can be painful, but we need to stay there for them. A kid with a wall is going to have an easier time navigating tough situations than if the wall wasn’t there. <3

From Amazon:

In this sane, highly engaging, and informed guide for parents of daughters, Dr. Damour draws on decades of experience and the latest research to reveal the seven distinct – and absolutely normal – developmental transitions that turn girls into grown-ups, including parting with childhood, contending with adult authority, entering the romantic world, and caring for herself.

Providing realistic scenarios and welcome advice on how to engage daughters in smart, constructive ways, Untangled gives parents a broad framework for understanding their daughters while addressing their most common questions, including:

My 13-year-old rolls her eyes when I try to talk to her and only does it more when I get angry with her about it. How should I respond?

Do I tell my teen daughter that I’m checking her phone?

My daughter suffers from test anxiety. What can I do to help her?

Where’s the line between healthy eating and having an eating disorder?

My teenage daughter wants to know why I’m against pot when it’s legal in some states. What should I say?

My daughter’s friend is cutting herself. Do I call the girl’s mother to let her know?

Perhaps most important, Untangled helps mothers and fathers understand, connect, and grow with their daughters. When parents know what makes their daughter tick, they can embrace and enjoy the challenge of raising a healthy, happy young woman.

The Mediterranean Dish

I’m old-school and will love cookbooks forever and ever amen. The internet is amazing, but there’s something magical about having all of your favorite recipes in one spot, and to see olive oil splattered pages and well-worn edges of beloved cookbooks. Since I’m doing the EquiLife detox, a Medterranean style of eating has fit in well with the meal guide. Also, after watching Blue Zones on Netflix, I’m inspired to enjoy more fresh and vibrant daily eats!

We all love Mediterranean food (especially the kids!), so I thought it would be fun to pick up this cookbook for new inspiration. It is AMAZING. We’ve tried a couple of recipes that were both fantastic, and I can’t wait to make more.

From Amazon:

What began as one of the first online Mediterranean food blogs has blossomed into the leading site for modern Mediterranean cooking and lifestyle with millions of readers—and now it is the inspiration for the long-awaited first cookbook from Suzy Karadsheh. In her cookbook, Suzy brings cross-culturally inspired dishes from throughout the Mediterranean into American home kitchens, using easy-to-find ingredients and easy-to-follow, tested-to-perfection recipes to make your meals more vibrant, delicious, and yes—even a little healthier, too!

Born and raised by the sea in Port Said, Egypt, Suzy lived in Michigan and Des Moines with her family before moving to Atlanta, where she now lives. Her modern cooking reflects the rich and complex traditions of the Mediterranean and Middle East, from Greece and southern Spain to Jordan and Tunisia, as well as inspiration from her new Southern roots.

Practical and weeknight-easy recipes include: Spanakopita Egg Muffins, Chicken Shawarma Bowls, Garlicky Spinach and Chickpea Soup with Lemon and Pecorino Romano, Roasted Asparagus Salad with Cherry Tomatoes and Basil, Middle Eastern Rice Pilaf with Toasted Vermicelli and Pine Nuts, Orange-Cardamom Olive Oil Cake, and of course Homemade Pita Bread to serve with just about everything.  Suzy’s winning combination of approachable instructions, reliable recipes, stunning photography, charming authentic stories, and simple assemblies is sure to thrill anyone hungry to eat healthier food that bursts with flavor and spice.

Daughters of Rome – DNF

This was my second book in this series, and I was really looking forward to it, since I love Kate Quinn (I’ve read many of her books). The first book, Daughters of Rome, was a slow burn for me, but I still enjoyed it. Since the first book was a little slower, I stuck with this book and ended up reading more than half of it before calling it quits. The plot just dragged on, and while it was interesting to be introduced to characters from the first book but in an earlier time setting, I couldn’t get into it. Boo.

From Amazon:

A.D. 69. The Roman Empire is up for the taking. The Year of Four Emperors will change everything – especially the lives of two sisters with a very personal stake in the outcome.

Elegant and ambitious, Cornelia embodies the essence of the perfect Roman wife. She lives to one day see her loyal husband as Emperor. Her sister Marcella is more aloof, content to witness history rather than make it. But when a bloody coup turns their world upside-down, both women must maneuver carefully just to stay alive.

As Cornelia tries to pick up the pieces of her shattered dreams, Marcella discovers a hidden talent for influencing the most powerful men in Rome. In the end, though, there can only be one Emperor… and one Empress.

Part of Your World

I went into this Abby Jimenez combo backwards; I read Yours Truly first (which is technically the second book) and then this one. Turns out, it didn’t really matter. Some of the characters overlap but it doesn’t make a huge difference in the plots.

Abby Jimenez is quickly becoming one of my favorite authors. The books are fun and light, and she includes the perfect amount of witty banter that I love. They’re definitely fun to mix in between reading about autoimmune issues and historical fiction; a little lighter fare. 9/10

From Amazon:

After a wild bet, gourmet grilled-cheese sandwich, and cuddle with a baby goat, Alexis Montgomery has had her world turned upside down. The cause: Daniel Grant, a ridiculously hot carpenter who’s ten years younger than her and as casual as they come—the complete opposite of sophisticated city-girl Alexis. And yet their chemistry is undeniable.

While her ultra-wealthy parents want her to carry on the family legacy of world-renowned surgeons, Alexis doesn’t need glory or fame. She’s fine with being a “mere” ER doctor. And every minute she spends with Daniel and the tight-knit town where he lives, she’s discovering just what’s really important. Yet letting their relationship become anything more than a short-term fling would mean turning her back on her family and giving up the opportunity to help thousands of people.

Bringing Daniel into her world is impossible, and yet she can’t just give up the joy she’s found with him either. With so many differences between them, how can Alexis possibly choose between her world and his?

So tell me, friends: what did you read last month? What’s on your TBR (to be read) list??

I have a whole pile of Book of the Month picks I need to work through!

xo

Gina

The post August Book Recap appeared first on The Fitnessista.

Sharing tips on how to get back in shape and start a fitness routine after taking a break after an extended time or injury.

Hi hi! How are you? I hope that you’re having a wonderful morning. Thank you to those of you who have entered the giveaway so far! Check out the post here. This morning, I’m taking a yoga class, and then meeting a friend for lunch in between podcast interviews.

Today, I wanted to share some strategies on how to get back in shape if you’ve taken some time off.

The truth is, sticking to a regular fitness plan can be quite a challenge. Life happens, and it’s not uncommon to find yourself taking a break from your fitness routine. Whether it’s due to a busy schedule, health issues, or just a lack of motivation, getting back in shape after a hiatus can feel like a daunting task. But the good news is, it’s never too late to restart your fitness journey, and I’m here to help you ease your way back into it.

How to Get Back In Shape

Find Your Motivation

The first step in your fitness comeback journey is finding your motivation. Ask yourself why you want to get back in shape. Is it to improve your health, regain confidence, or simply feel more energized? Knowing your ‘why’ can provide the drive you need to stay committed.Motivation often varies from person to person. Some might be inspired by a desire to shed a few pounds, while others want to increase their energy levels or reduce stress. Whatever your motivation, write it down and remind yourself of it daily. It’s your compass on this journey.

Create a Plan

Once you’ve found your motivation, it’s time to create a plan. Set clear fitness goals and establish a workout routine. Having a plan in place gives you a roadmap to follow, making it easier to stay on track.

When creating your plan, consider the following:

Goal Specificity:

Make your goals specific, measurable, achievable, relevant, and time-bound (SMART). For example, instead of saying “I want to lose weight,” say “I aim to lose 10 pounds in three months.”

Balanced Workouts:

Include a mix of cardiovascular exercises, strength training, and flexibility work in your fitness routine. This balanced approach ensures you’re working on various aspects of your fitness.

Progress Tracking:

Keep a fitness journal or use a tracking app to record your workouts, nutrition, and progress. Tracking your achievements can be incredibly motivating.

Rest Days:

Don’t forget to schedule rest days in your plan. Rest is essential for muscle recovery and overall well-being.

Start Slow and Smart

Don’t rush into intense workouts right away. Start slow to avoid injury and prevent burnout. Begin with low-impact exercises like walking, swimming, or cycling. These activities help you ease back into physical activity and increase your heart rate gradually.

Starting with less intense workouts allows your body to adapt and minimizes the risk of overuse injuries. It’s essential to listen to your body and avoid pushing yourself too hard initially.

Warm Up and Cool Down

Before and after each workout, remember to warm up and cool down. Warming up prepares your muscles for exercise, increasing blood flow and flexibility. Cooling down helps your body recover and reduces post-workout soreness. A simple warm-up can include five minutes of brisk walking or gentle stretching.For a warm-up, you can also include dynamic stretches like leg swings, arm circles, and torso twists. These movements prepare your body for action by gradually increasing your heart rate and loosening up your joints.

Build Up Strength Gradually

When it comes to strength training, take it one step at a time. Begin with bodyweight exercises like squats, lunges, and push-ups. As your muscle strength improves, gradually add weights or resistance bands to your routine. This approach prevents overexertion and minimizes the risk of injury.Strength training is essential for toning your body, increasing muscle mass, and boosting metabolism. It also improves bone density, which is crucial for overall health, especially as you age.

Set Realistic Goals

Set achievable fitness goals that align with your current abilities. Remember that your body has muscle memory, which means you can regain lost strength and endurance faster than you might think. Be patient and celebrate small victories along the way.For example, if you used to be able to run a 5K but haven’t been active for a while, your first goal might be to run a mile without stopping. Celebrate when you reach that milestone, and then set a new goal.

Find a Support Group

Sharing your fitness journey with others can be incredibly motivating. Consider joining a fitness class, finding a workout buddy, or engaging with online communities focused on health and fitness. We have an amazing one with Fit Team! Having a support group can provide encouragement and accountability.

Connecting with others who share similar goals can make your fitness journey feel less lonely and more enjoyable. You can exchange tips, share progress, and celebrate achievements together.

Workout To Get Back In Shape

1. HIIT Treadmill Workouts for Beginners

HIIT (High-Intensity Interval Training) is an effective way to boost your cardiovascular fitness. This workout alternates between short bursts of high-intensity exercise and periods of rest. To get started, try this HIIT Treadmill Workout for Beginners. It’s a fantastic way to torch calories and improve your endurance.

High-intensity interval training is time-efficient and provides excellent results. It can help you burn more calories in less time compared to steady-state cardio workouts. (I also have a post comparing HIIT and Steady State here!)

2. Peloton Workout Plan for Beginners and Bodyweight Exercises

Peloton offers a variety of workouts, including cycling, strength training, and yoga. Check out this Peloton Workout Plan for Beginners and Bodyweight Exercises to explore a range of Peloton workouts that cater to all fitness levels. Whether you have the equipment or not, there’s something for everyone.

Peloton workouts provide the convenience of home workouts with the motivation of live classes and a supportive community.

Remember, consistency is key on your fitness journey. Aim to work out at least 30 minutes several times a week, gradually increasing the intensity of your exercises as you progress. Stay committed to your fitness routine, and you’ll soon start seeing positive changes in your body and overall well-being.

Getting back in shape may seem intimidating, but with the right strategies, it’s entirely achievable. Remember to find your motivation, create a plan, start slowly, and listen to your body. Celebrate your progress, no matter how small, and stay committed to your long-term fitness goals. Your body has an incredible capacity to adapt and regain strength; you’ll be glad that you got back into the game.

xo

Gina

The post How to get back in shape appeared first on The Fitnessista.

This post is sponsored by my friends at NOW Foods. They’re one of my all-time favorite companies and I love their line of products, from sports supplements, to pantry essentials, beauty and skincare, and essential oils. Check it out here and use FITNESSISTA for 20% off! Also, check out the giveaway details below.

Hands in the air if you’re equally excited to be back in a routine, but also lamenting the end of summer. We are officially back in school, back to the dance-horses-homework extravaganza, and while I thrive on a schedule, things are busy, as I’m sure many of you can relate.

I’m here trying to make the week as streamlined as possible, and here are some of the things that have helped:

– Doing anything I can the night before. This means packing lunches, setting out uniforms (including hair accessories and shoes), packing snacks, and setting out water bottles to be filled. I also make a mental note of what the kids are having for breakfast, so I can make anything in advance.

– Start dinner in the afternoon. Many nights, Liv is finished with dance late, so I have dinner waiting for the crew when they’re done with their activities for the day. I’ve found that late afternoon, before school pickup, is the best chance to get some veggies chopped, and make anything I can before pickup.

– Snack prep! I try to make snack staples at the beginning of the week, so that the kids have lots of options.

Here are two favorites that they’re loving lately!

Lemon Blueberry Muffins and Chocolate Coconut Energy Bites

Lemon Blueberry Muffins

These lemon blueberry muffins have a bright and zesty flavor. P says they taste like pancake muffins! I also like that they’re not too sweet. You can absolutely increase the sweetness by adding more coconut sugar or maple syrup. Make a batch and freeze to have on hand for the week. I’ll heat them up and serve with pre-boiled eggs for a quick school morning breakfast.

Lemon Blueberry Muffins

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A delicious and healthy muffin recipe that you can make in advance, freeze, and enjoy throughout the week. Gluten-free and dairy free.

• Author: Gina Harney
• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 25 minutes
• Yield: About 15 muffins

Ingredients

1 cup gluten-free baking mix

1 cup almond flour

1 teaspoon baking powder

1/2 teaspoon baking soda

Pinch of sea salt

1/2 cup almond milk

1 tablespoon apple cider vinegar

1/4 cup maple syrup

1/4 cup coconut oil, melted

2 eggs

1 cup blueberries

zest of 1 lemon

Juice of 1/2 lemon

1 teaspoon vanilla

3 tablespoons coconut sugar

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Instructions

Preheat the oven to 350 and line a standard muffin pan with liners.

In a small bowl, combine the almond milk and apple cider vinegar and set aside.

In a medium bowl, add the gluten-free flour, almond flour, baking powder, baking soda, and salt. Whisk to combine.

Stir in the remaining ingredients, adding the blueberries last.

Fill the muffin tins 3-4 of the way, and then bake for 15 minutes or until set. Allow to cool completely before freezing.

Chocolate Coconut Energy Bites

These coconut coconut energy bites taste almost like a candy bar, and are a great source of healthy fats. The girls love them for a little sweet bite, and I’ll pack them in their lunch snacks. I like to have them on hand, waiting in the fridge, especially when I want a quick snack on-the-go.

Chocolate Coconut Energy Bites

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★ 5 Stars ☆ ★ 4 Stars ☆ ★ 3 Stars ☆ ★ 2 Stars ☆ ★ 1 Star ☆

No reviews

A delicious and healthy energy bite recipe that kids love! Make a batch to keep in the fridge for easy snacking throughout the week.

• Author: Gina Harney
• Prep Time: 10 minutes
• Total Time: 10 minutes
• Yield: 8-10 energy bites

Ingredients

1/2 cup raw cashews

8 pitted medjool dates

1/4 cup shredded unsweetened coconut (plus more for rolling)

2 tablespoons coconut oil

2 tablespoons raw cocoa powder

pinch of sea salt

1 teaspoon vanilla

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Instructions

In a food processor, pulse all of the ingredients until chopped and a dough-like mixture forms. (Add a little water if it needs help coming together.)

Roll into 8-10 balls. Roll each ball into the extra coconut as a little coconut coating.

Store covered in the fridge for up to one week.

I used NOW Foods ingredients in these recipes, including their coconut oil, almond flour, maple syrup, cocoa powder, coconut sugar, and coconut. They’re one of my go-to places to shop, especially because they put so much care into the quality of their products. I had the opportunity to visit their headquarters years ago and was blown away. You can check out my recap here!

I especially love their creatine, protein powders, essential oils, skincare staples, and natural foods.

I thought it would be fun to share a giveaway with a lucky reader friend, and NOW generously offered a $150 gift card for one winner! Winner must live in the US and be over the age of 18 to win.

Here’s how to enter:

– Leave a comment on this post – it can be anything 🙂

Bonus entries:

– Follow me on Instagram and leave an extra comment to let me know

– Follow NOW Foods on Instagram and leave an extra comment to let me know

Check out today’s Instagram reel for another way to enter, too!

I’ll pick the winner randomly and will announce in this week’s Friday Faves post.

Ready, set, go!

xo

Gina

The post Lemon Blueberry Muffins and Chocolate Coconut Energy Bites appeared first on The Fitnessista.

Hi hi! Happy Friday! How was the week? We’re on Day 5 of our community detox and the feedback so far as been amazing! I’m doing 21 days for the first time, and I already feel SO good. I could see/feel a lot of inflammation in my face, and it’s already gone. My energy is better, sleep has been better, and it doesn’t feel daunting at all. (Even though I’ll be ready for some chocolate when this is all over.) If you’d still like to join, you can order your kit here and use FITNESSISTA10.

One of my dinners from this week: shrimp and veggie stir fry on cauliflower rice.

(The shrimp is blurry but Maze is the best part!)

What’s going on this weekend? We have a school event, baptism, and a football game. I hope you have an amazing weekend!

It’s time for the weekly Fri 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 9.15

Home:

Mold testing! What a fave, right?! I’m continuing to dig into my whole situation, and mold exposure can contribute to gut imbalances and bacterial overgrowth. I know we were exposed to mold when we lived in San Diego – our little house by the beach was like 100 years old – but was curious to see if we had mold exposure here. I bought these little testing pucks and put them in various locations around the house. I won’t post the results (because EW) but we were shocked!!! The worst offenders were our couch and upstairs carpet. We’ve been planning on getting the carpet removed anyway – this just expedited the process – but we were on the computer ordering a new couch that very day.

Which brings us to the next fave:

new couch!

Our old brown Axis had stood the test of time, but we had it hauled away because it apparently didn’t fare well from the San Diego and Georgia humidity. We considered getting a new Axis, because they’re amazing couches, but in the end, we didn’t want to spend another 7k+ on a couch. (I mean, that’s a Disney cruise lol.)

We found this one at Macy’s and have been pleasantly surprised by it! It’s the perfect size – it’s huge! – and super comfy. Now the goal is to just try and keep it clean…

Fashion + beauty:

An updated set of glasses. I’m finally back in contacts – I thought I’d never see the day – and it.has.been.awesome.

But, I’m trying to still take it easy on my eyes during the day and will usually wear my glasses when I’m just working from home. My other pair is from Warby Parker, so I grabbed a new pair. This is the Clemens style.

Ordered this jumpsuit and can’t wait to it to arrive!

Fall Vuori picks! I live in Vuori most days, especially when I’m working at home and then getting in a quick workout. Some of my fave things are these joggers, these hoodies, sweatshirts, these jumpsuits, and these bike shorts. I ordered some new things for fall and love the new colors!

On the list:

This jumpsuit

This tank 

Boyfriend joggers

This bodysuit

My fave blush right now.

Read, watch, listen:

Are you a party host or enthusiastic guest?

How to clear emotional clutter 

One of my fave IG follows!

Health and good eats:

HigherDOSE red light neck enhancer! I was so excited to receive this as a gift from HigherDOSE; I LOVE it. I have to tell you, with my red light face mask, eye mask, and neck enhancer, it’s quite a sight lol. I’ll do a full review blog post, but I’ve loved adding this to my routine. I feel like the neck and chest have more visible signs of aging, and would like do everything I can to keep this skin healthy and smooth. You can check it out here and use the code FITNESSISTA15 for 15% off.

Everything Bagel cauliflower rolls.

A lovely pumpkin cake.

Happy Friday friends! Thank you so much for stopping by the blog today! I’ll see ya on Monday with two new recipes and a giveaway.

xoxo

Gina

The post Friday Faves 9.15 appeared first on The Fitnessista.

Sharing the details on Pvolve: what is it, is it worth it? You can use my link here to try it out for 7 days free.

Hi friends! How’s the day going so far? I have an eye doc appointment and am catching a yoga class with a friend. I’m on Day 3 of the detox (3 out of 21. Woo!) so I’m taking it easy and looking forward to a tasty vegan lunch today.

For today’s post, I wanted to chat a bit about P.volve. I’ve fallen back in love with P.volve after quite a few years, love their rebranding, and am so excited to see studios pop up over the US. My workouts have been pretty low-impact as I work on my healing process, and Pvolve has given me a challenging workout without being too intense.

If you’re curious about giving it a try, here are the details about it!

Pvolve review and if it’s worth it

Background on Pvolve

Pvolve is unlike anything I’ve ever tried.. and I’ve been around the fitness block lol. It’s the brainchild of two remarkable individuals, Stephen Pasterino and Rachel Katzman. Stephen, the fitness guru behind the method, created P.volve after years of research and experience. His aim was to provide a fitness solution that not only transforms your body but also enhances functionality and prevents injuries.

Stephen Pasterino: Stephen, the driving force behind P.volve, has a background in kinesiology and functional movement. His mission was to develop a workout that not only sculpts muscles but also improves the way your body moves.

Rachel Katzman: Rachel, co-founder and CEO, brought her business acumen to the mix. Her vision was to create an accessible and results-driven fitness program that could cater to people’s unique needs and lifestyles.

The pair were previously together, and have split ways, with Rachel maintaining full control over Pvolve. Stephen has gone off to do his own thing! While I absolutely like the format he helped create, he wasn’t my favorite as an instructor. I loved his method, but found him to be pretty low energy.

The P.volve Method

P.volve is built on the foundation of functional fitness, a concept that goes beyond the aesthetic aspects of working out. It’s about training your body to perform better in everyday life, enhancing your movement patterns, and reducing the risk of injuries. The method involves controlled, precise movements that engage multiple muscle groups simultaneously.

Pros of P.volve:

Functional Fitness: P.volve focuses on functional movements that mimic everyday activities, which can make you stronger for real-life tasks. It can also help to eliminate altered movement patterns, which can lead to injury.

Low Impact: This workout is gentle on the joints, making it suitable for a wide range of individuals, including those with previous injuries.

Customizable: P.volve offers a variety of workouts and equipment, allowing you to tailor your fitness routine to your goals and fitness level.

Live classes: If you don’t live near a studio, you can take live virtual classes from their instructors each day. I’ve take a couple of live classes and they were super interactive; the instructor corrected form if you had your camera on.

Body Transformation: Many users report improved muscle tone, better posture, and increased overall strength.

Cons of P.volve:

Equipment Required: While you can do some P.volve exercises without equipment, to fully engage with the program, you’ll need specialized equipment which may require an additional investment. The equipment includes a P Ball, which is like a small Pilates ball with an adjustable resistance band loop,

a P band (resistance band with two elastic loops at the end to use on wrists or ankles)

gliders,

and a slant board.

You can filter the workouts on the platform according to which equipment you have. I just recently added the equipment to my collection and it’s definitely expanded the amount of Pvolve classes that I’m able to take.

You can check out all of the bundles here! 

Online Access: P.volve primarily offers its workouts through an online platform, which may not be ideal if you prefer in-person classes.

Learning Curve: Some users find that it takes time to get used to P.volve’s unique movements and techniques. They’re definitely a little different than traditional squats and lunges, particularly the exercises which include standing movements with internal rotation, which is rare to see in the fitness world.

Intensity: If you’re seeking a high-intensity workout that leaves you drenched in sweat, P.volve may not be your first choice.

The P.volve Experience

Here’s what you can expect in a class:

1. Mindful Movements: P.volve is all about precision. Each movement is carefully designed to activate specific muscles and promote joint mobility. You’ll find yourself focusing on the subtleties of each exercise, connecting your mind to your body in a unique way. It also includes breath work, with strong exhales on the movements.

2. Low Impact, High Intensity: Don’t mistake low impact for low intensity. P.volve workouts can be deceptively challenging. The controlled, deliberate movements engage your muscles in ways you might not have experienced before. After my first workout with the P.Ball, my legs were so sore!

3. Equipment Variety: P.volve offers a range of equipment, from resistance bands to the patented P.ball. These tools add variety and resistance to your workouts, allowing you to progress as your strength improves.

4. Personalized Approach: Whether you’re a seasoned fitness enthusiast or a newbie, P.volve adapts to your needs. You can customize your workouts to align with your fitness level and goals. You can also modify or progress the exercises according to your needs.

5. Body Awareness: As you dive deeper into the P.volve method, you’ll likely develop a heightened sense of body awareness. You’ll start to understand how your muscles work together and how to move more efficiently.

Should You P.volve?

P.volve offers a refreshing departure from the one-size-fits-all approach to fitness. It’s a workout designed to enhance the way you move, with a focus on functionality and overall strength. Plus, its low-impact nature makes it accessible to a broad audience.

Have you tried P.volve before? Share your experiences and thoughts in the comments! If you want to give it a try, you can check it out here and try it for 7 days free. 

xo

Gina

The post Pvolve review and if it’s worth it appeared first on The Fitnessista.

Sharing a full review of my experience completing the Integrative Health Practitioner Level Two course. You can read about my level one experience here! If you’re interested in getting certified, check out the details here and use the code FITNESSISTA for up to $250 off. 

Hi friends! How’s the morning treating you? I’m off to a Pilates class and have a couple of coaching calls later today. Today, I wanted to chat a little bit about my recent IHP cert and the process for becoming a certified health coach if this is something you’re interested in doing!

Over 100 hours of coursework, continuing education, and some very challenging tests, and I’m now a Level Two Integrative Health Practitioner. I’ve been so excited to add functional labs to my current offerings, share them with clients, and also use these for myself and our family. The timing was also interesting, especially with my sudden eye issues and previous autoimmune symptoms. I’m working with my medical team, but also doing my own deep dive to bring my body back to balance to the best of my ability. <3

While I LOVED Level One, Level Two was everything I’d been wanting and more. I couldn’t wait to study the material each day, and during each module, I was like, THIS is exactly what I want to learn. This is how I want to help my clients. I’m so pumped to have this certification under my belt.

Here’s a list of my other fitness/health certifications: Precision Nutrition level 1, NASM Personal Trainer, NASM Weight Loss Specialist, NASM Women’s Fitness Specialist, NASM Corrective Exercise Specialist, Les Mills BODYPUMP, Zumba and Aqua Zumba, Barre Body, Schwinn, Yoga RTY-200 hr, Level One Raw Foods Chef, and AFAA Group Fitness Instructor. I want to continue to learn as much as possible, and have my eye on the High Performance Health certification next. 

Integrative Health Practitioner Level Two certification review

Here’s how Level Two differs from Level One:

Level One is focused on Dr. Cabral’s DETRESS protocol (diet, exercise, toxin removal, rest, exercise, stress management, and supplementation) and Level Two is purely based on functional labs. We learned about the specific labs, how to run them, and how to analyze the results and recommend corresponding protocols. Everything is taught by Dr. Cabral himself, and I enjoy the way he presents complex information, making it accessible and easy to implement.

You can check out my review of the Integrative Health Practitioner Level One certification here.

Here are the labs I learned how to read:

Food Sensitivity Testing – this test shows your IgG reaction to 190 foods on a scale from not significant to high. IgG reactions are sensitivities, not allergies, and represent a delayed response to the food. This could be something like headaches, itchiness, poor mood, irritability, joint pain, muscle weakness, and skin rashes.

Parasite and Bacteria Stool Testing – this test looks at key gut bacteria and parasite markers that can body pain, brain fog, low energy, and headaches.

Organic Acids (Metabolic and Minerals): The Complete Candida, Metabolic & Vitamins Test provides an accurate evaluation of intestinal yeast and bacteria. Abnormally high levels of these microorganisms can cause or worsen behavior disorders, hyperactivity, movement disorders, fatigue and immune function. Many people with chronic illnesses and neurological disorders often excrete several abnormal organic acids.

(Photo above is from my personal test results)

Omega-3: Many people understand the importance of keeping inflammation in check within their bodies. But here’s the thing, not too many of us actually take the time to check our Omega-6 to Omega-3 ratios to see how balanced we truly are. That’s where this specialized lab test comes in, allowing us to get a real glimpse into our overall health.

Now, here’s a pretty astonishing fact: Research has shown that if the Omega-3 levels in your blood reach 9% or more, your chances of experiencing sudden cardiac death drop by a whopping 90%. It’s a surprising statistic because it tells us that merely looking at plaque or cholesterol levels doesn’t give us the full picture. What really matters is whether our arteries can expand properly, and that depends largely on inflammation, which often results from having too many Omega-6s.

So, the idea here is to boost our Omega-3 levels to strike a balance with our Omega-6s. Not only does this benefit our heart health, but it also has a positive impact on our overall well-being. Plus, this same test can be super helpful for addressing issues like muscle and joint pain, skin problems, nervous system troubles, energy levels, mood, + more.

Adrenal Hormone: This lab tests estrogen and progesterone levels and their relationship to each other, in addition to cortisol patterns throughout the day.

Thyroid Adrenal Hormone: This is the same as the adrenal hormone lab, with testosterone, DHEA, thyroid levels (T4, T3, TSH, TPO antibodies), insulin and A1C, and vitamin D included.  Losing weight has less to do with the amount of calories you eat or how much you exercise, and everything to do with hormone balance, cortisol levels, and metabolism. By looking at the hidden inflammatory triggers and hormone imbalances we can discover what may need to be rebalanced in the body.

HTMA (Hair Tissue Mineral Analysis): This is an amazing foundational lab and is easy to test with just a hair sample. Your minerals levels include your electrolytes which provide you with the energy you need to get through your busy day, as well as buffer the effects of stress. It includes minerals, electrolytes, and toxic have metals, which can indicate how your body is responding to stress and whether you are a slow or fast oxidizer.

These labs are not intended to diagnose, prevent, treat, or cure any diseases or illness; however, they can provide you with unique information about YOUR body.

Learning the IHP2 course material:

As I went through the material, I wanted to MASTER everything. I realized about 2/3 through that if I kept this up, I would never finish the certification, because you can always be learning about these topics. You could also pick one test and spend the rest of your life learning about that particular test. I realized that the best way for me to master this material is to do it!

It took me many months to finish this certification, and I’m continuing to learn by actually reading the test results. Each time I get a result back, I re-watch the module as I go through each marker. This way, I can really get it cemented into my brain, and I’m continuing with podcasts, books, and continuing education.

How you’re set up for success:

Dr. Cabral provides the exact protocols and handouts that he uses with his clients, which makes it easy to provide resources along the way. I love that they’re constantly adding new information, handouts, and modules to the platform! They also frequently have Q&A calls on Zoom, and our private Facebook group is another helpful resource.

How to become a certified health coach:

If there’s a little voice in your head saying that maybe this is for you, I can’t recommend the IHP program enough. I would definitely do Level One and Two, particularly if you want the ability to read functional labs. You also don’t need to currently work in the health and wellness field to become an IHP. We have many IHPs who started completely new careers because it’s something they’re passionate about! We also have a lot of physical therapists, nurses, doctors, personal trainers, and dental professionals in IHP.

The mission behind IHP is that you’re able to heal yourself and go onto heal those you love, and help those you care about to live their healthiest and most vibrant lives. This is something I want to be able to do more than anything, and have been extra grateful for this knowledge as I’m on my own healing journey. I’ve been able to add a new layer to my 1:1 coaching, and also work with family members and friends.

Once you finish your Level Two certification, you have to purchase your own insurance in order to be able to do the testing. I did my insurance through Alternative Balance and it was fairly easy to set up. Most of my wellness clients are virtual with a handful of in-person clients.

If you have any questions about the IHP program, please let me know and I’d be happy to answer! Also, you can use my link and code FITNESSISTA for up to $250 off here.

So, tell me, friends: have you ever done any functional testing? How’d it go??? I’m going to share some of my personal test results in an upcoming post!

xoxo

Gina

The post Integrative Health Practitioner Level Two certification review appeared first on The Fitnessista.

Is Pilates good for weight loss? I’m breaking it all down in today’s post!

Hi hi! How are you? I hope you had an amazing weekend! The Pilot worked all weekend, so the girls and I met up with friends, I taught a barre class, and we went to the farmer’s market.

Today, I wanted to chat a bit about Pilates! Since I’ve been gravitating more towards low-impact workouts to reduce stress, Pilates has become a staple in my routine lately. It’s something that I’ve loved for years, and I think it can be a great way to implement strategic (and smart) core training, in addition to endurance and stabilization with your regular strength training and cardio routine.

Pilates is known for its focus on strengthening the core, improving posture, and enhancing flexibility. Unlike high-impact workouts, Pilates is a low-impact activity that engages both the mind and body. However, it’s not always the first choice for those seeking significant weight loss. Today, I’m going to dive into the question of whether Pilates is effective for weight loss and explore the indirect yet potent benefits it offers in achieving your weight or health loss goals.

*It’s also worth noting here that it’s ok if weight loss is part of your health goals, but I don’t think it should be a #1 focus. The number on the scale says SO little about overall health and body composition. This post is titled this way so that my friends who are Googling can get some solid advice. 😉 *

Is Pilates Good For Weight Loss?

Pilates can indeed contribute to weight loss, but it’s essential to understand that it’s not a quick fix for shedding pounds. Instead, Pilates provides numerous indirect benefits that can lead to sustainable and long-term health goals, which may or may not include weight loss. For weight loss to occur, there needs to be quite a few building blocks in place:

– A calorie deficit, meaning that you’re burning more than your current intake

– A happy nervous system, because you can’t lose weight in flight or fight. Stress management, mindful eating, and

– Enough fuel! SO many women are under-eating for their activity levels and goals

– Nutrients and protein intake

– Hormone function

– Digestion

– Quality sleep

and so much more. If you need help putting the pieces together and want a customized plan, send me an email: gina@fitnessista.com subject COACHING

Benefits of Pilates for Weight Loss:

Improving Cardiorespiratory Fitness: While Pilates may not elevate heart rate to the extent of high-intensity cardio workouts, consistent practice can enhance cardiovascular health and endurance, indirectly supporting weight loss.

Maintaining Lean Muscle Mass: Pilates is a form of strength training that targets various muscle groups, promoting lean muscle development. Maintaining muscle mass is vital for a higher resting metabolic rate, allowing you to burn more calories even at rest. You can adjust the springs to make the exercises more challenging and add a progressive training element to your Pilates workouts.

Enhancing Body Composition: Through regular Pilates exercises, you can improve your body’s muscle-to-fat ratio, which positively impacts body composition and can aid in weight loss efforts.

Boosting Metabolic Rate: The increased muscle mass from Pilates exercises can elevate your metabolic rate, enabling your body to burn more calories throughout the day.

Pilates Exercises for Weight Loss:

The Hundred:

A classic Pilates exercise that engages the core while challenging the cardiovascular system. Lie on your back, lift your head and shoulders off the mat, and pump your arms up and down as you breathe deeply.

Roll-Ups:

Strengthen your core and promote flexibility by rolling up and down from a lying position with arms extended overhead. This exercise targets the abdominal muscles and can help improve posture.

Pilates Side Plank:

Engage your obliques and improve balance by lifting your body into a side plank position. This exercise is excellent for targeting the waistline and building overall strength.

Teaser:

Challenge your core and hip flexors by balancing on your sit bones and lifting your legs and upper body off the mat. The Teaser is a full-body exercise that improves coordination and stability.

Incorporating Pilates Into Your Weight Loss Journey:

To make Pilates effective for weight loss, consistency is key. Aim for at least 2-3 Pilates sessions per week, complemented by other forms of exercise like cardiovascular workouts and resistance training. Additionally, maintain a balanced diet and ensure you’re in a calorie deficit to support your weight loss goals.

Joseph Pilates once said, “In 10 sessions, you’ll feel the difference; in 20 sessions, you’ll see the difference; and in 30 sessions, you’ll have a whole new body.” While Pilates may not be a quick solution for weight loss, its powerful benefits and focus on strength training, flexibility, and core engagement can significantly contribute to your weight loss journey. So, don’t underestimate the potential of Pilates—pair it with a well-rounded fitness routine and a healthy diet, and you’ll be well on your way to achieving your weight loss goals sustainably and effectively.

For additional fitness inspiration, check out my Les Mills Pilates review, and for tips on sustainable weight loss, head over to my Sustainable Weight Loss Tips post.

Do you like Pilates? How often do you incorporate it in your routine? I LOVE reformer Pilates and try to get in a class at least once every couple of weeks.

xo

Gina

I also recommend checking out Sculpt Society if you enjoy Pilates!

The post Is Pilates Good for Weight Loss? appeared first on The Fitnessista.

Hiiiii! Happy Friday! How was the week? I’m thankful that it was a short one.. I’m ready for the weekend already. We blasted right back into school, dance, and got to see Nate Bargatze last night. SO hilarious and good.

This weekend will be spent cleaning up the San Diego aftermath, and I’m looking forward to a couple of low-key days. We also start our community detox on Monday! It’s not too late to join in. You can get your kit here (7,14, or 21 days use FITNESSISTA10) and join our closed Facebook group here. Quite a few of us are doing a longer detox, so there will still be friends participating whenever you get your kit.

San Diego recap + Friday Faves

San Diego was the BEST. We enjoyed four days in one of our very favorite places and also enjoyed some new adventures. We experienced LEGOLAND for the first time, took the girls paddle boarding and kayaking (twice because they loved it so much!) and we found out P is not a fan of Melting Pot lol.

We got in on Friday afternoon and decided to spend the afternoon shopping at UTC, and then enjoyed dinner at Seasons 52. We haven’t been to one in years – I keep wishing Tucson will get one! – and it lived up to the fond memories. Of course, the girls loved the mini desserts.

We called it an earlier night, and the next day, we woke up and it was raining. It rarely rains in San Diego, despite June Gloom and May Grey, and after being in the scorching Tucson heat, it was pretty lovely.

I caught a Lagree class

while the crew grabbed Better Buzz for all of us,

and then we headed out to paddleboard and kayak as the sun was coming out. P sat on the front of my board, and Liv used her own kayak! We were out on the ocean for an hour, and saw jellyfish, jumping fish, and two sting rays. It was wild!

(Swimsuit top and bottoms are here)

After paddleboarding, we went to Pacific Beach for the rest of the afternoon to swim and play in the waves. It’s funny because while we lived in San Diego, we avoided the beaches during holiday weekends because they were so busy. Now, we don’t care at all. We’re just happy to be there. 😉

Lunch was acai bowls in watermelons, salads, and coffee,

and dinner was at Melting Pot. We wandered around Gaslamp and since we didn’t have dinner reservations, Melting Pot seemed like it would be a fun novelty option. Liv ended up loving it, and P was NOT into it. She was like, “Why on earth do I have to cook my own food… this is a restaurant?”

This particular meal wasn’t my fave, either. The whole experience lasted way too long (and the kids were tired at the end of the day) and the food wasn’t as good as it has been in the past. We used to love it back in the day, but now, we’re not into poaching meat in a lukewarm pot lol. I would go back just for the dessert course, but everything else was meh.

Sunday, we grabbed breakfast on the road:

(the chocolate acai bowl from Nekter is LIFE)

and then spent the day at LEGOLAND.

P loves all things legos, so we wanted to take her before she was too old, because it’s definitely geared towards younger kids. We all ended up having a blast. The rides were super cute and fun, the food was surprisingly awesome, and we were all blown away by the incredible Lego sculptures and mini cities.

We did all of the major rides, enjoyed lunch, and walked around exploring. Dinner was Pizza Port in the hotel room, which was 10/10 as always.

Monday morning, we were out on the water again.

(Shorts, sports bra, and tank are here. Livi’s jumpsuit is here. Also, I get a kick out of the fact that P can wear lululemon now)

This time, P and the Pilot did a tandem kayak, Liv had her own, and I was on the SUP. It was the perfect way to cap off our trip before grabbing Great Maple to-go and hitting the road. We saw SO many dogs out on paddle boards while we were there, too. I need to take Maisey next time!!

It was definitely a trip for the books, even though it was a short one, we made the most of it. I hope you enjoyed your Labor Day weekend, too!

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 9.8

Read, watch, listen:

Happiness tips from an introvert who spent years trying to change.

What TV character do you feel like you’re friends with? David Rose 1000000%

Fitness + good eats:

Dessert recipe ideas!

Sakara meals.(You can use XOGINAH fo 20% off)  I’ve been enjoying Sakara for breakfast, lunch, and dinner this week and it’s been such a treat! It’s also been a great way for me to focus on nutrient-dense eats as we head into the detox.

TBH, I haven’t done the best job fueling myself for the past five months. The eye issues have added a layer of stress to my life that was first characterized by skipping meals – I was too stressed to eat – and then swinging in the complete opposite direction, and just eating brown, comforting foods, and sweets. My blood work results were a wakeup call that I need to take care of myself the same way I would take care of anyone in my family, or encourage those I love and coach to care about themselves.

Sakara meals have felt amazing, and I’m really looking forward to this little reset as I work to rebalance my body. After the 21-day EquiLife detox, I’ll be heading into the CBO protocol and some additional supplements + lifestyle changes.

The top wines of 2023. 

Weeknight meal inspiration

Fashion + beauty:

This black Amazon dress! Super easy to dress up or down. Black is currently sold out, but they have other colors.

Grabbed this hoodie while we were in San Diego. LOVE the purple color.

A perfect fall staple.

Happy Friday, friends! Thanks so much for stopping by the blog today and I’ll see ya soon.

xo

Gina

The post San Diego recap + Friday Faves appeared first on The Fitnessista.

Sharing tips on premenstrual syndrome self-care and how to have happier and more balanced days leading up to your cycle. 

Hi friends! How’s the day going so far? I hope you’re enjoying the morning. I’m going to take a hot yoga class and then catch up on some admin stuff around here.

Today, I wanted to dive into a topic that’s all too familiar to many of us: premenstrual syndrome (PMS). We’ll explore what it is, why it happens, and most importantly, how you can embrace self-care to make your pre-period days happier and healthier.

Premenstrual Syndrome Self-Care

As women, we know that our menstrual cycle can be both a source of empowerment and, at times, a bit of a challenge. The days leading up to our period can often feel like an emotional and physical rollercoaster. You might find yourself wondering, “Is there a way to make this time more comfortable?” The answer is a resounding yes!

PMS is incredibly common, affecting millions of women worldwide. It’s not just about a little moodiness; it can get pretty disruptive and uncomfortable. You might experience mood swings, bloating, irritability, and those delightful cravings for chocolate and chips. Trust me; you’re not alone. At the same time, it’s important to remember that while these symptoms are common, they’re not *normal.* Your body WANTS to be in balance, and there are ways to make your cycle less of an emotional and physical event.

What Is Premenstrual Syndrome (PMS)?

PMS is a set of symptoms that typically occurs in the days leading up to your period. It’s like a not-so-pleasant reminder that Aunt Flo is on her way. These symptoms are linked to hormonal fluctuations, primarily involving estrogen and progesterone.

Premenstrual Syndrome Symptoms

Let’s break it down with a quick list of common PMS symptoms:

Mood swings that can make you feel all over the place: elated, melancholy, sad, crying, irritable, anxious, and moody

Tender breasts

Bloating that makes stretchy pants the only enjoyable wardrobe choice

Food cravings that lead to intense love affairs with chocolate, chips, fried foods, and ice cream

(PS the best dessert in Tucson is at Vivace!)

Irritability and moodiness

6 PMS Self-Care Tips

Now, the exciting part – how to conquer these PMS blues with some self-care strategies. *Please note that this post is not medical advice. If you have horrible PMS, reach out to your health care provider. Also, do not accept birth control as a band-aid solution. Seek out the root causes as to why you’re feeling this way!

Let’s get into it:

1. Familiarize Yourself with Your Cycle (and Give Yourself Grace)

One of the most powerful tools you have in your PMS-fighting arsenal is knowledge. Understanding your menstrual cycle, including when to expect PMS symptoms, can be a game-changer. Start tracking your cycles on a calendar or using one of the many period-tracking apps available. This awareness can help you prepare for the days when PMS is most likely to rear its head. Check out this post on Fertility Awareness Method here!

But here’s the key: be gentle with yourself. It’s entirely okay to have off days. Don’t beat yourself up for feeling a little different or needing extra self-care during this time. Also, use this time for nourishing foods, extra rest days, and the things that make you feel good.

2. Eat a Balanced Diet

Food can be your best friend or your worst enemy during PMS. Many of us experience cravings for salty, sweet, or carb-heavy treats. While it’s okay to indulge your cravings in moderation, focus on maintaining a balanced diet. Incorporate protein and healthy fats into your meals to stabilize blood sugar levels and ease cravings.

Lean proteins like chicken, turkey, and fish, along with healthy fats from avocados, nuts, and olive oil, can help keep those hunger-driven mood swings at bay. And yes, you can still enjoy a bit of dark chocolate – it’s known to boost serotonin levels and improve mood.

3. Stay Active (Even When You’d Rather Curl Up)

It’s tempting to skip your workout during PMS, especially when you’re dealing with fatigue, cramps, or mood swings. However, regular exercise can be a powerful tool in your PMS-fighting toolkit. Exercise releases endorphins, those feel-good chemicals that can help lift your mood.

You don’t need to engage in intense workouts – even a brisk walk or a gentle yoga session can work wonders. The key is to find an activity that you enjoy and that makes you feel good. So, grab your comfy workout gear and remind yourself that you’ll feel better afterward.

4. Prioritize Sleep (and Invest in Your Sleep Sanctuary)

Adequate sleep is a non-negotiable when it comes to managing PMS symptoms. Poor sleep can exacerbate mood swings, fatigue, and irritability. It can also decrease insulin sensitivity, which is a bummer when we’re craving sweets and sugar! Make sure your sleep environment is conducive to rest: keep your bedroom cool, dark, and quiet. Consider investing in a comfortable mattress and quality pillows to support your slumber.

Establish a bedtime routine that signals to your body that it’s time to wind down. This can include gentle stretching, reading a book, or sipping herbal tea or a golden milk latte. Aim for at least 7-9 hours of quality sleep each night, especially in the days leading up to your period.

5. Reduce Stress (and Find Your Zen Zone)

Stress and PMS often go hand in hand, creating a not-so-harmonious symphony of discomfort. While we can’t always eliminate stress entirely, we can manage it more effectively. Consider incorporating relaxation techniques into your daily routine. Meditation, deep breathing exercises, or practicing yoga can help calm your mind and reduce stress.

You might also explore mindfulness or journaling to gain insights into your emotional state during PMS. Identifying triggers and patterns can empower you to navigate stress more skillfully. And remember, it’s okay to say no to additional commitments or responsibilities during this time. Your well-being comes first.

6. Try Alternative Remedies (with Professional Guidance)

If you find that your PMS symptoms are significantly impacting your quality of life, consider exploring alternative remedies with the guidance of a healthcare professional. Some women find relief through supplements like vitamin B6, DIM, and herbal supplements for PMS.

Vitamin B6, for instance, may help reduce mood swings and breast tenderness associated with PMS. DIM can help the body process estrogen effectively, which can reduce the estrogen dominance symptoms that are linked to PMS. Sweet potatoes are a natural source of progesterone, which can be especially calming and balancing during the second half of our cycle.

However, it’s crucial to consult your healthcare provider before adding supplements to your routine. They can provide personalized guidance and ensure that these remedies are safe and appropriate for your unique needs.

Remember, self-care isn’t a luxury; it’s a necessity for your mental and physical well-being. Don’t hesitate to reach out for support when needed, and always listen to your body.

For more self-care inspiration, check out my previous post on self care and learn how to eat for your menstrual cycle in this post.

I hope this post was helpful for you! If you’re looking for natural ways to balance your cycle, and want to work with a practitioner to find root causes and get you feeling amazing, join me in Vitality for a combination of self-paced learning, and individual testing and action plans. All of the details are here!

xo

Gina

The post Premenstrual Syndrome Self-Care appeared first on The Fitnessista.

Sharing my full review of ButcherBox now that we’ve been using it for over a year. If you’d like to try it out, you can use this link for $50 off. This post isn’t sponsored; just sharing it because we love it!

Hi hi! How’s the morning going so far? I’m off to a Pilates class, have an afternoon filled with coaching calls, and then date night with the Pilot. I hope you have a wonderful day!

Today, I wanted to talk about one of my favorite things that we have delivered to the house: ButcherBox! We’ve been using ButcherBox for a long time, and it makes grocery shopping so much easier. I thought I’d break it down in today’s post if you’re curious about giving it a try!

ButcherBox Product Review

What is ButcherBox?

ButcherBox is a subscription-based meat delivery service that promises to deliver high-quality, humanely-raised meat straight to your doorstep. The service offers a variety of meats, including grass-fed beef, heritage pork, and free-range chicken. They also offer deli meat, cooked options (like the best gluten-free chicken nuggets) and wild-caught shrimp.

The first thing to note about ButcherBox is that all of their meats are ethically sourced and free from antibiotics and hormones. The company partners with small-scale farmers and suppliers who raise their animals in humane conditions and follow strict standards for animal welfare.

The ordering process is straightforward – you can choose from a selection of pre-curated boxes or create your own custom box based on personal preferences. Boxes can be delivered on a monthly or bi-monthly basis, and customers can pause, cancel, or modify their subscription at any time. We typically do the custom box, but add on specials and member deals, like tri tip, extra steaks, and holiday fare, like corned beef for St. Patrick’s Day.

Once you receive your ButcherBox, the meats are vacuum-sealed and packaged in an insulated box with dry ice to ensure freshness during transit. The meats are delivered frozen and can be stored in the freezer until ready to use.

(They have dog treats now, too! Mazer is a huge fan)

Pros and cons of ButcherBox

In terms of the quality of the meat, ButcherBox definitely delivers. The cuts are consistently high-quality, with great flavor and texture. The grass-fed beef, in particular, is noticeably leaner and has a richer taste than conventionally-raised beef. The chicken and pork are also delicious and have a great depth of flavor. We also love their fish, especially since it can be difficult to find fresh, high-quality fish in the Arizona desert.

Another great aspect of ButcherBox is the convenience it offers. Having high-quality meats delivered straight to your doorstep saves time and eliminates the need to visit the grocery store or butcher shop. It’s also a great option for those who live in areas where access to high-quality meat is limited. For us, I also appreciate that it simplifies trips to the grocery store; since we get our pantry staples and meat delivered, I typically only have to buy fresh fruits and veggies, in addition to any specialty items.

I feel like the cost is less expensive than most grocery stores for the quality, but have heard differing opinions depending on your go-to grocery store. We primarily shop at Whole Foods and find that ButcherBox is WAY less expensive for similar quality. The subscription prices are higher than what you would typically pay at some grocery stores, but the quality of the meat and the convenience of the service may be worth the extra cost.

Is ButcherBox worth it?

Overall, ButcherBox is a great option for those who are looking for high-quality, ethically-sourced meat delivered straight to their doorstep. The service is convenient, the meats are consistently delicious, and the company’s commitment to animal welfare and sustainability is admirable. While it may be more expensive than buying meat at certain grocery stores or butcher shops, the quality and convenience of ButcherBox make it a worthwhile investment for those who prioritize ethical sourcing and high-quality meat.

So, tell me, friends: have you tried ButcherBox? If so, what are your favorites?

If you decide to give it a whirl, you can use my referral link for $50 off!

Here are my top picks:

Burgers (so easy to pop in the air fryer for a quick protein-packed lunch staple)

Wild caught salmon

Wild scallops

Brisket (the BEST brisket when cooked on the Traeger!)

Ground beef

Ground turkey (love making meal prep meatballs with this)

Chicken (thighs and whole chicken)

xoxo

Gina

The post ButcherBox Product Review appeared first on The Fitnessista.

Sharing some of my tips for beating afternoon slumps and making it through the day with full energy! Of course, this is not medical advice. If you struggle with low energy, talk to your doctor. If you’re ready for a boost of energy, join us for our Community Detox starting September 11. You can order your kit here with the code FITNESSISTA10 and join our private Facebook group here. 

Hi hi! How are you? How was the weekend? We had the best time in San Diego – I’ll share some pics and adventures in Friday Faves!- and are back in Tucson, ready to tackle the rest of this nice short week. I hope your morning is going well so far!

In today’s post, I wanted to chat a bit about afternoon slumps + some of my tips if you feel a dip in energy mid-afternoon. As always, if you’re feeling unusually tired or not feeling well, reach out to your health care provider.

10 natural ways to beat afternoon slumps

You’re chugging along through your day, checking off tasks and conquering challenges, when suddenly, it hits you – the dreaded afternoon slump. That familiar wave of fatigue washes over you, and your once-productive self seems to have hit a brick wall. But fear not! Before you reach for that extra cup of coffee or a sugary pick-me-up, let’s explore some natural and effective ways to beat those afternoon blues and recharge your energy levels.

1. Power Up with Protein-Packed Snacks:

When the clock strikes 3 PM, it’s easy to succumb to the temptation of sugary snacks. Instead, opt for protein-rich options like a handful of almonds, Greek yogurt, or hummus with carrot sticks. Protein helps stabilize blood sugar levels, keeping your energy steady and preventing those sharp energy crashes.

2. Hydration is Key:

Dehydration can lead to feelings of sluggishness. Keep a water bottle at your desk and sip throughout the day. Add a splash of lemon for a refreshing twist that can invigorate your senses and provide a natural boost.

3. Take a Breath of Fresh Air:

A brisk walk outside or even a few minutes of deep breathing can do wonders for your energy levels. Fresh air and movement stimulate circulation, increase oxygen intake, and help clear your mind – a perfect recipe for renewed focus and vitality.

4. Embrace the Power Nap:

A short power nap (around 20-30 minutes) can be a game-changer. It’s enough time to recharge your batteries without entering a deep sleep cycle, helping you wake up feeling refreshed and ready to tackle the rest of your day.

5. Energize with Essential Oils:

Certain essential oils, like peppermint and citrus blends, are known for their invigorating properties. Dab a drop or two on your wrists with a carrier oil (like jojoba or coconut) or use a diffuser to infuse your workspace with an energizing aroma. I get all of my essential oils from NOW; you can use FITNESSISTA for 20% off. 

6. Move Your Body:

Engage in some light stretches or gentle movements to get your blood flowing. This can help alleviate muscle tension and give you a burst of energy. You don’t need a full workout – even a quick dance to your favorite song can work wonders! I love doing a quick Sculpt Society class when I feel an energy slump; it always puts me in a good mood.

7. Mindful Munching:

Opt for whole, nutrient-dense foods that provide a sustained release of energy. Think whole grains, fruits, and veggies. Avoid processed snacks that can lead to energy crashes shortly after consumption. Also pay attention to blood sugar balance. Make sure each meal and snack includes protein (eat your veggies first, then protein, then starch) and avoid eating “naked carbs.” Put some protein and fat clothes on your carbs, k?

8. Herbal Teas for the Win:

Enjoy a cup of herbal tea like ginseng, ginger, or green tea. These options provide a gentle energy boost without the jitters that often accompany high amounts of caffeine. My favorite mid-afternoon teas are Green Tea Blueberry Slim Life (horrible name, but delicious tea), Egyptian licorice, and Ginger; all bu Yogi Tea and I order them from Thrive Market.

9. Stay Consistent with Sleep:

Prioritize a good night’s sleep by establishing a regular sleep schedule. Quality rest is essential for maintaining your energy levels throughout the day. If you’re feeling exhausted midday, evaluate your sleep routine and make sure you’re getting enough sleep each night. Tips for getting better sleep are in this post!

10. Break Tasks into Bite-Sized Chunks:

Breaking your workload into smaller tasks can help you maintain focus and motivation. Accomplishing small victories can boost your confidence and keep your energy levels up. I’m also a huge fan of making a priority list for each day: I write down the top three things that HAVE to be accomplished, and then number everything else according to the urgency in which it needs to be completed. Some things are moved to the next day, and that’s ok. It helps to keep me from feeling overwhelmed.

When the afternoon slump threatens to derail your productivity, remember that these are all things that you can do at home (and most are either free or very inexpensive!). By making mindful choices, fueling your body with the right nutrients, and incorporating energizing activities into your routine, you help yourself conquer the midday slump. So, the next time you feel that slump approaching, choose a natural approach that supports your well-being and leaves you feeling refreshed, recharged, and ready to go after whatever comes your way.

Do you find yourself feeling low-energy during the day? This can also be a sign that you cortisol is imbalanced from being stressed for a prolonged amount of time. It could also be a mix of no many different things, from toxins, nutrient deficiencies, poor sleep, previous illnesses, food sensitivities, etc. If you’re interested in functional testing and 1:1 coaching to discover root causes and get you feeling your absolute best, send me an email: gina@fitnessista.com

We’re also starting our quarterly community detox September 11! You can join here and use FITNESSISTA10 for 10% off sitewide. Once you’re in, you can also join our private Facebook group for extra resources and support.

Have an amazing day and I’ll see ya soon! Thank you for stopping by the blog today.

xoxo

Gina

The post Natural ways to beat afternoon slumps appeared first on The Fitnessista.

Hi hi! Happy weekend! What are you up to? We’re heading to San Diego for the long weekend and looking forward to some beach time, restaurants, and shopping. I hope you have a wonderful weekend ahead!

Thank you so much for all of the heartfelt and kind comments and emails after my last podcast episode. I’m so grateful for all of you and will absolutely keep you updated along the way.

(Pics from a date night with the Pilot. Both girls were at a birthday party at the same time, so we grabbed dinner at Locale and then went to Home Depot, where we procured a 13-ft Jack Skellington for the front yard.)

Exciting news for the weekend: HigherDOSE Labor Day sale is heeeeere! This is one of the best times of year to order biohacking essentials from one of my all-time favorite companies, especially if you’ve had your eye on a sauna blanket, PEMF Go Mat, Red Light Face Mask, Neck Enhancer (I just got this and will post a full review soon!), etc. You can check out the full line here and use the code FITNESSISTA20 for 20% off through the weekend.

Friday Faves 9.1

Read, watch, listen:

Officially obsessed with Abby Jimenez. I started Part of Your World this week, and it’s just as great as Yours Truly. Fun, fluffy, a bit of romance, and the witty banter I live for. It’s a perfect end-of-summer book.

Your fall fitness plan.

So glad this is out! Have you seen it yet?

Liv also watched You’re So Not Invited to My Bat Mitzvah at a friend’s house and absolutely loved it. We’re going to watch it together this weekend.

Bad cook, great mom.

Fitness + good eats:

Collagen gummies for gut health.

We’re starting our community detox on September 11th. If you’d like to join in, you can get your kit here and use FITNESSISTA10 for 10% off! You can choose the 7, 14, or 21-day option. I’m going for 21 days for the first time ever. I have a couple of posts on previous detox experiences here and here, and if you decide to join in, we have a private Facebook group where we’ll share support and accountability.

Chickpea curry with spinach and rice.

Fashion + beauty:

Reader faves from August! It’s always fun to go through analytics and see which products you loved from the blog.

Here are the top picks from August:

– This tennis necklace. It’s SO bright and sparkly, and inexpensive so it’s NBD to wear every day.

– The best bra in the whole wide world.

– The famous Free People dupe. This outfit is so cute and comfy, and transitions well into the fall.

– All of the gorgeous La Via Style House picks. I want all of them lol. Maybe a birthday gift to myself? Or a little pick-me-up for all of the eye drama?

– Align tanks. The Amazon versions are good, but not as good as the original. Liv and I both wear them constantly.

– The ruched sidestroke. This is one of my favorite swimsuits. It’s flattering, fits well, and they have so many great colors and patterns.

– These ballet flats. SO cute for fall!

Just for kicks:

This is one of my Amazon essentials for travel. I can’t believe I used to depend on plastic Ziploc bags for toiletries, and multiple makeup bags, while we were on trips. This handy little case is a game changer. It holds SO MUCH, expands, and can be hung on the back of the bathroom door.

This made me laugh a little too hard. 

Happy Friday, friends! Thank you for stopping by the blog today and I’ll see you soon.
xo

Gina

The post Friday Faves 9.1 appeared first on The Fitnessista.

This enchilada recipe is cheesy, and comforting, and makes a delicious casserole to take to anyone who just had a baby, or needs a little pick-me-up. They’re also perfect to freeze and push ahead for busy weeknight dinners!

Hi friends! How’s the week going? We’ve been going through the regular school routine, + a celebration for my dad’s birthday, and making a baby meal for a squadron friend. I’ve made countless baby meals over the years, and this is one of my go-to’s!

It took me FOREVER to share my standard enchilada recipe on the blog. This is purely accidental. I want to post it every single time I make them, but they’re eaten quickly and I usually make them at night, so with the yellow light, it doesn’t make the prettiest photos. I decided to just post it with the iPhone photos I took so you guys can have it!

This is the recipe I always make. The girls request enchiladas at least once a month and crush them every time, and it’s my standard baby meal. I feel like maybe I should switch up my baby meal menu because pretty much everywhere you look in Tucson, an enchilada stares you in the face. But, if it ain’t broke, don’t fix it. And these beauties definitely ain’t broke.

This recipe seems like a lot of steps, but the more you make it, the easier and faster it happens. Just trust the process; it’s worth it. Put on some Juanes radio on Spotify, pour a little wine, and go for it!  This recipe makes a double batch, so definitely make a pan for yourself and one to gift to a neighbor, a friend, or someone with a new baby (they really need enchiladas!) or wrap and put it in the freezer. You’ll thank yourself later.

The Best Cheesy Sour Cream Enchiladas

Important: chicken and tortillas matter. For the chicken, I always use store-bought rotisserie chicken. It has the most flavor and the best texture. The best part is that you don’t waste 100 years grilling and baking your chicken. And don’t even boil it unless you want the chicken to taste like white, chewy rubber, mmmm k?

As far as the tortillas go, I try to get as close to homemade as possible. When I’m feeling extra, I use the frozen fresh tortillas from Costco. You cook them on the griddle until they’re lightly golden brown and your whole house will smell amaaaaazing. The best part about making your own: enjoy them warm with a little butter and jam, rolled up, and they’re pretty much the best thing ever. (We call them “jam things” in our family and it’s a tradition from when you’re about two until forever.)

If you don’t have homemade, don’t worry!! Just make sure to get the ones with a paper label on the inside (this means they’re legit) like Alejandro’s brand. Also, don’t be afraid to feel the tortillas before you put them in your cart. Make sure they’re soft and nice! You can use corn tortillas, but I find that the flour ones give it a better texture.

(This pic was from a batch I made a couple of years ago! They got a little toasty under the broiler.)

Here’s the recipe! I hope you love it.

The Best Cheesy Sour Cream Enchiladas Recipe

The Best Cheesy Sour Cream Enchiladas

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These are savory and creamy green chili and sour cream enchiladas. Make these in advance to enjoy later in the week, or share them with friends who just had a baby! I hope you love these.

• Author: Gina Harney // The Fitnessista
• Prep Time: 20 minutes
• Cook Time: 30 minutes
• Total Time: 50 minutes
• Category: Mexican food
• Method: Casseroles
• Cuisine: Mexican

Ingredients

2 rotisserie chickens, shredded (this IS a chicken enchiladas recipe but you could also use ground beef)

16–20 fresh flour tortillas

2 small cans of mild green chilies (8 oz total)

1 heaping teaspoon dried oregano

1/4 teaspoon cumin

4 cloves of garlic

4 tablespoons butter

1/4 cup flour

32 oz chicken broth

8 oz sour cream

5 oz red enchilada sauce (1/2 can)- This is optional but adds awesome flavor to the sauce

32 oz Mexican shredded cheese

Salt and pepper

Chopped fresh cilantro, to garnish

Cook Mode Prevent your screen from going dark

Instructions

Place the shredded chicken into a large bowl. Preheat the oven to 375 and grab two 13×10 inch casserole dishes.

Heat a large saucepan to medium. Add a splash of olive oil, the garlic, and green chilies, and stir until fragrant, 1-2 minutes.

Add the oregano, cumin, and butter, and allow the butter to melt completely.

Stir in the flour and cook for about 1 minute (to get rid of the flour taste), then whisk in the broth. Bring the heat up to high, until bubbling, and continue to whisk. When there are no lumps, remove them from the heat. Stir in the sour cream and whisk until smooth. Stir in the red enchilada sauce. Season well with salt and pepper.

Add a couple of tablespoons of the sour cream mixture to the chicken and a couple of handfuls of cheddar cheese. This isn’t exact; you just want the chicken to be moist and cheesy.

Ladle some sauce onto the bottom of each baking dish – just enough to cover the bottom.

Heat your tortillas in the microwave for 20-30 seconds, until soft.

Start with one tortilla and fill with chicken along the middle portion of the tortilla. You don’t want to add too much chicken; just add enough for a serving. Roll up the tortilla and place seam-side down in the casserole dish. Continue with the rest of the tortillas and chicken. You’ll have 8-10 enchiladas in each pan.

Cover the enchiladas with sauce, making sure that no tortilla is left uncovered. Next, cover completely with cheese. Be super generous here. 🙂

Cover the casseroles with foil and bake for 30 minutes until bubbling. To brown the cheese, remove the foil and broil for 2-3 minutes (just keep an eye on it).

Serve with fresh chopped cilantro on top!

Keywords: enchiladas, green chili enchiladas, sour cream enchiladas, best enchilada recipe

I always pack these up with salsa, chips, homemade guac, Instant Pot Mexican Rice, and refried beans (these need their one post, too!), and for this particular baby meal, I added a margarita mix, bottle of tequila, and a few limes. 😉

What’s your favorite comfort food? If your friend has a baby, what’s your go-to meal recipe? I’m always looking for new ideas! I also love to make lactation cookies for new mamas, too.

Happy Monday!

xo

Gina

The post The Best Cheesy Sour Cream Enchiladas appeared first on The Fitnessista.

Talking about my eye story from red, inflamed eyes, finding a dry eye specialist, and autoimmune findings, + what I’m doing in the meantime. 

Hi friends! I hope you’ve having a wonderful day! I have a new podcast episode up with the full eye story details. I put the call out on IG for topic requests, and so many of you asked to hear more about what’s been going on. I shared some in this post with the best products for dry eyes and MGD, but I’m breaking everything down in this podcast episode. Thank you so much for those of you who have checked in and have been so caring on this wild journey.

*Friendly reminder that this is not medical advice; just sharing my experience.

Here’s what I talk about in this episode:

– My eye saga, from red, inflamed eyes to figuring out what the heck was actually going on

– Bloodwork and test results

– Finding a dry eye specialist

– What functional labs I’ve been doing

– Why you aren’t your diagnosis, and so much more.

Just like with many medical situations in my life, I’m fusing more Western style treatments (like MiBoFlo) with functional and holistic options (lab testing, protocols). It doesn’t have to be one or the other, and I’m grateful to have lots of options and for amazing care providers. <3

Notes from the episode:

– HigherDOSE Labor Day sale starts TODAY! If you’ve been wanting a sauna blanket, red light face mask, PEMF Go Mat, or neck enhancer, now is the chance. Check out everything here and use the code FITNESSISA20 for 20% off! I use multiple HigherDOSE products each week and the Go Mat and sauna blanket are two of my favorite things in the whole world.

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! I just finished IHP2 and will share a review of my experience, too.

– Join us for our giant community detox starting on September 11! Use the code FITNESSISTA10 for 10% off sitewide at EquiLife, including supplements and labs. If you join the detox, you can also join our private Facebook group here for group support and accountability.

– The best products for dry eye, meibomian gland dysfunction and blepharitis

Dr. Eye Guy

Dr. Eye Health

Eye School with Dr. D

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Sharing some of my favorite fall 2023 fashion finds!

Hi friends! How are you? I hope that you’re having a lovely day so far. I can’t believe that August is pretty much over. I always look forward to so many things during the fall: the fun fall activities with the kids (apple picking, fall festival, pumpkin patch), holidays, birthdays, ideal hiking weather, and all of the fall foods. I’m a soup-loving gal and also obsessed with pie and pumpkin, squashes and gourds. At the same time, I’m usually meh about fall fashion. I’d rather wear a dress and sandals, shorts and tank, or a swimsuit and coverup than a bulky sweater and boots.

Buuuuut something about this year makes me excited for fall fashion. I’m ready for jeans and sweaters, jogger sets, and sweater dresses. Maybe I’m more excited because shackets are finally gone?! (I hope???) Even so, I’ve been browsing online, planning some staple pieces, and thought I’d share some of my favorite finds with you today.

If you have anything you’re already loving or online stalking for fall, please share the goods in the comments section!

*Note: affiliate links are included below that don’t affect purchase price, but enable me to earn a small commission. Thank you so much to those of you who support the blog by shopping through my links!

20 things I’m loving for fall

Jackets, tops, and sweaters

Love a classic striped button-up.

Black off-shoulder tee.

This gorgeous cropped plaid blazer.

Perfect pullover sweater in nude.

Floral embroidered mock neck sweater.

White Varley jacket.

Jumpsuits and sets

This Free People dupe. I have this one, wear it all the time, and will definitely continue to wear this and the all black version through fall.

This gorgeous jumpsuit. (SO cute with GGs)

 Jeans

Mother The Hustler Jeans. The perfect combo of a wider leg trend without being too much. (Note: these run very small)

Also love these 90’s straight jeans.

Dresses and skirts

Black leather skirt; this is the one I have and love.

This blazer dress! I have a conference in October and this might be perfect for it.

Classic slip dress.

Heels, flats, and boots

SO pumped that ballet flats are making a comeback. 

These heeled Mary Janes.

Classic tassel lug sole loafers.

My fave black Chelsea boots. Liv and I each have a pair!

Accessories

Classic tennis necklace  (so sparkly and inexpensive!)

Pearl dangle earrings.

Leather camera bag.

What’s your fave from the list above?? What do you have your eye on this fall season?

xoxo

Gina

The post 20 things I’m loving for fall appeared first on The Fitnessista.

Sharing a roundup of some of my favorite functional stretches to add to your routine.

Hi friends! How are ya? I hope you had a great weekend! We had an amazing date night at Locale, I caught a hot yoga class, worked on Vitality (we start TODAY! last call!), and we met up with friends for dinner and drinks. I hope you had a lovely one, too!

For today, I wanted to chat a bit about functional stretching and share some of my faves. I know that stretching can be a fan fave, or something people loathe, but I think that it can be helpful to incorporate functional stretching (that makes sense for your activity level and lifestyle!) into your routine.

My favorite functional stretches

Why is functional stretching important?

Functional stretching, also known as dynamic stretching, involves moving your body through a range of motion to improve flexibility, mobility, and muscle activation. This type of stretching is different from static stretching, where you hold a position for an extended period. Functional stretching offers a range of benefits that are particularly relevant to physical activities and sports performance.

Here are some key benefits:

Improved Range of Motion:

Functional stretching involves dynamic movements that mimic the motions you’ll use during physical activities. This helps improve your joints’ range of motion in a way that’s relevant to your chosen sport or exercise.

Enhanced Flexibility:

Dynamic stretching helps increase the flexibility of your muscles and connective tissues by actively stretching and lengthening them through movement. This can contribute to better overall flexibility.Warm-Up for Activity: Functional stretching is often used as a warm-up before engaging in more intense physical activities. It gradually increases blood flow to your muscles, which helps prepare them for the demands of your workout or sports.

Activation of Muscles:

Dynamic stretching engages and activates the muscles you’re about to use. This can help improve muscle coordination and responsiveness, leading to better performance and reduced risk of injury.

Improved Blood Flow:

As you move through dynamic stretches, blood circulation to your muscles increases. This brings oxygen and nutrients to the tissues, enhancing their readiness for physical activity.

Injury Prevention:

Dynamic stretching with controlled movements and proper form helps improve joint stability and can reduce the risk of muscle strains and injuries during exercise. When you’re taking a muscle through the full and correct range of motion, it can help to prevent altered movement patterns, and imbalances that can lead to injury.

Neuromuscular Coordination:

Functional stretching promotes communication between your muscles and nervous system, enhancing coordination and control over your movements.

Sports Performance:

Dynamic stretching is especially effective for sports that involve explosive movements, such as sprinting, jumping, or agility exercises. It helps prepare your body for the specific actions involved in your sport.

Time-Efficient:

Functional stretching can serve as both a warm-up and a form of flexibility training, saving you time compared to performing separate warm-up and static stretching routines.

Mental Focus:

Engaging in dynamic stretching requires mental focus and body awareness, helping you mentally prepare for your workout or activity.

Postural Alignment:

By incorporating dynamic movements that challenge your balance and coordination, functional stretching can contribute to improved posture and alignment.

Versatility:

Dynamic stretches can be tailored to fit various activities, making them adaptable to your specific fitness goals and preferences.

Remember to start with controlled movements and gradually increase the intensity as your body warms up. Always perform functional stretching with proper technique and listen to your body to avoid overstretching or straining.

****A good rule of thumb: try functional stretching BEFORE your workout as part of your warm up, and static stretching AFTER your workout. You can do foam rolling either before or after your workout.

My 8 favorite functional stretches

Here is a short video with all of the stretches below!

Wall chest stretch

The wall chest opening stretch is a simple yet effective exercise to stretch and open up the muscles in the chest, shoulders, and upper back. It’s particularly beneficial for individuals who spend a lot of time sitting at a desk, hunched over a computer, or engaging in activities that can lead to rounded shoulders and a tight chest.

Instructions:

Find a Wall: Stand facing a wall with your feet about hip-width apart. Make sure you have enough space to comfortably extend your arms to the sides.

Position Your Arms: Raise your arms to shoulder height and extend them out to your sides, parallel to the floor. Your palms should be facing forward, and your fingers spread out.

Engage Your Core: Gently engage your core muscles to maintain stability and proper posture throughout the stretch.

Place Your Hands on the Wall: Press your palms and the length of your forearms against the wall at shoulder height. Your elbows should be slightly below shoulder level and about 90 degrees.

Gently raise your arms: This will encourage a gentle opening of the chest and shoulders. Your weight should be evenly distributed between both feet.

Lower back to start: You should feel a gentle pull across the chest and front of the shoulders.

Make sure to take deep breaths and keep your ribs down during this exercise.

Yogi squat to stand

It’s a grounding and hip-opening pose that offers a range of benefits, including improving flexibility in the hips, ankles, and groin, as well as promoting better digestion and relieving tension in the lower back

Here’s how to perform the yogi squat:

Instructions:

Start from Standing: Begin by standing with your feet about hip-width apart. You can place a yoga mat or blanket on the floor for added comfort.Position Your Feet: Slowly start to bring your feet closer together, gradually turning your toes slightly outward. The outer edges of your feet should be parallel to the edges of your mat.

Bend Your Knees: Begin to lower your hips by bending your knees. Your goal is to lower your hips towards the ground while keeping your heels on the floor. If your heels lift off the ground, that’s okay – work with the flexibility you have.

Bringing Your Hands to Prayer: As you lower into the squat, bring your hands together in a prayer position at your chest. Press your elbows against the inside of your knees, gently encouraging them to move outward. This action helps to open up the hips.

Engage Your Core and Lengthen Your Spine: Keep your spine long and your chest lifted. Engage your core muscles to support your posture.

Gently Press Your Elbows Against Your Knees: Use your elbows to press against the inner sides of your knees. This helps to open your hips further and create space.

Relax and Breathe: Take slow, deep breaths in this position. Allow your hips to gradually relax and sink lower if possible.

Stand back and sit into the squat to make this an active stretch.

Kneeling hip flexor stretch to hamstring stretch

The kneeling hip flexor stretch is a dynamic stretch that targets the muscles at the front of your hips, particularly the hip flexors. This stretch can help alleviate tightness in the hip flexor muscles, improve hip mobility, and contribute to better posture. It’s commonly used in warm-up routines, cool-down sessions, and as a postural correction exercise.

Here’s how to perform the kneeling hip flexor stretch:

Instructions:

Start in a Kneeling Position: Begin by kneeling on a soft surface, such as a yoga mat or carpet. Your knees should be hip-width apart, and your feet should be pointing straight back.

Engage Your Core: Gently engage your core muscles to stabilize your spine and maintain good posture throughout the stretch.

Step One Leg Forward: Take one leg and step it forward, creating a 90-degree angle at the knee. Your knee should be directly above your ankle, and your foot should be flat on the ground.

Find a Balanced Stance: The back knee remains on the ground, and the top of your foot rests on the mat. Ensure that your hips are squared and facing forward.

Pelvic Tilt: Tilt your pelvis slightly forward by tucking your tailbone under. This action helps to accentuate the stretch in the hip flexor of the back leg

Lean Forward Gently: While maintaining a tall spine, gently lean forward from your hips. You should feel a stretch along the front of the hip and thigh of the back leg.

Avoid Overarching: Be mindful not to arch your lower back excessively. The focus is on the stretch in the hip flexor, not on straining your lower back.

Tilt your hips back and extend your front leg as much as possible for a hamstring stretch: Keep your spine long and back flat. Bend your front knee to return to start.

Switch Sides: Release the stretch and return to the kneeling position. Repeat the stretch on the opposite side by stepping the other leg forward.

Tips: Keep your movements controlled and avoid any sudden jerks. Make sure both feet are well-supported with the top of the back foot on the ground. If you have knee issues, consider placing a cushion or folded yoga mat under your back knee for additional support.

Spinal twist – open and close

The spinal twist, also known as the seated spinal twist or Ardha Matsyendrasana in yoga, is a rejuvenating and gentle twist that helps improve spinal mobility, release tension in the back, and promote digestion. This twisting motion involves rotating the upper body while keeping the hips grounded, creating a stretch through the muscles along the spine.

Here’s how to perform the spinal twist with the additional chest and shoulder opener.

A supine spinal twist is a yoga pose that helps stretch and release tension in the muscles along the spine, particularly in the lower back, hips, and shoulders. It also offers a gentle twist to the spine, which can aid in spinal mobility and relaxation.

Here’s how to do a supine spinal twist:

Instructions:

Start in a Supine Position: Lie down on your back on a comfortable surface, such as a yoga mat or a soft carpet. Extend your legs straight out and let your arms rest by your sides, palms facing down. Take a few deep breaths to relax and center yourself.

Bend Your Right Knee: Draw your right knee toward your chest. Keep your left leg extended and grounded on the mat.

Cross Your Right Knee Over: Gently guide your right knee across your body toward the left side. Aim to bring your right knee as close to the ground as possible. Your hips will naturally lift slightly off the ground, and that’s okay.

Open Your Arms: Extend your right arm out to the right side, in line with your shoulder, palm facing up. Your left arm can either rest on your right knee for a gentle pressure or be extended out to the left side, creating a “T” shape with your arms.

Turn Your Head: If it’s comfortable for your neck, turn your head to the right, in the opposite direction of your bent knee. You can adjust the position of your head to find the most comfortable stretch for your neck and spine.

Relax and Breathe: As you settle into the twist, focus on your breath. Inhale deeply to lengthen your spine, and as you exhale, gently guide your knee closer to the ground. Avoid forcing the stretch; let gravity and your breath do the work.

Open and close: Bring your right arm across your torso to the left side of your body. Open back up to the “T” position and feel the opening in your chest and shoulders. Keep your shoulders down on the floor or mat.

Switch Sides: Extend your right leg back to the mat and repeat the same sequence on the left side, bending your left knee and guiding it across your body while keeping your right leg extended.

Cobra

Cobra Pose, also known as Bhujangasana in yoga, is a backbend that targets the muscles of the spine, chest, shoulders, and abdomen. This pose is often included in yoga sequences as a way to open the front of the body, strengthen the back muscles, and improve flexibility. It’s particularly beneficial for improving posture and relieving tension in the upper body.

Here’s how to perform Cobra Pose

:Instructions:Start by Lying Down: Begin by lying on your stomach on a comfortable surface, such as a yoga mat. Your legs should be extended straight back and your feet together, with the tops of your feet pressing into the mat.

Position Your Hands: Place your hands flat on the mat beside your shoulders, fingers spread wide and pointing forward. Your elbows should be close to your body.

Engage Your Core: As you prepare to lift into the pose, engage your core muscles by gently drawing your belly button toward your spine. This will provide support for your lower back.

Inhale and Lift: Press into your hands, slowly lifting your head, chest, and upper abdomen off the mat. Keep your pelvis and legs grounded. Use your back muscles to initiate the lift, rather than pushing with your arms.

Keep Your Elbows Bent: As you lift, your elbows should remain slightly bent, creating a gentle opening in the chest. Avoid locking your elbows.

Lengthen the Neck: Extend the crown of your head forward while keeping the back of your neck long. Avoid straining your neck by looking up too much.

Gaze Forward or Slightly Up: Depending on your comfort level, you can keep your gaze forward or slightly upward. Avoid tilting your head too far back.Stay in the Pose: Hold the pose for a few breaths, enjoying the stretch along your spine and the opening in your chest.

Exhale and Lower: As you exhale, gently lower your chest and head back down to the mat. Release your hands from the mat and rest your forehead on the mat. Repeat 10-15 times.

Lying active hamstring stretch

The lying hamstring stretch is a simple yet effective exercise that targets the hamstring muscles, which run along the back of your thighs. This stretch helps improve flexibility in the hamstrings, increase range of motion in the hips, and promote better posture. It’s commonly used to warm up before physical activity or to cool down after a workout.Here’s how to perform the lying hamstring stretch:

Instructions:

Start by Lying Down: Begin by lying on your back on a comfortable surface, such as a yoga mat. Extend your legs fully along the floor.

Bend One Knee: Bend your right knee and bring it toward your chest.

Grip Behind the Thigh: Reach your hands behind your right thigh and gently interlace your fingers. Your hands should be supporting the back of your thigh, close to your knee.

Straighten the Leg: Slowly start to straighten your right leg upward while holding onto the back of your thigh. Keep your knee slightly bent if needed to avoid overstretching.

Engage Your Core: As you hold your leg in the air, gently engage your core muscles to stabilize your pelvis and lower back.

Flex Your Foot: Flex your right foot, pointing your toes toward the ceiling. This will help intensify the stretch in your hamstring.

Lengthen Through the Heel: Imagine you’re extending your right heel toward the ceiling, keeping your leg straight while still holding onto the back of your thigh.

Bend and straighten: Bend your right leg and then extend it back up towards the ceiling with your foot flexed. Repeat 10-15 times. Feel the gentle stretch along the back of your right leg.

Switch Sides: Release your right leg and place it back on the floor. Switch to the left leg and repeat the same stretch.

Figure 4 stretch

The Figure 4 Stretch, also known as the Piriformis Stretch, is a yoga-inspired stretch that targets the muscles of the hips and glutes, particularly the piriformis muscle. This stretch helps alleviate tightness and discomfort in the hips and lower back, and it can be particularly effective for individuals who experience sciatic nerve pain. The stretch resembles the shape of the number “4,” which is why it’s called the Figure 4 Stretch.

Here’s how to perform the Figure 4 Stretch:

Instructions: Start by Lying Down: Begin by lying on your back on a comfortable surface, such as a yoga mat. Bend your knees and place your feet flat on the floor.Cross One Ankle Over the Opposite Knee: Lift your right foot off the mat and cross your right ankle over your left knee, creating a shape similar to the number “4.” Your right knee should be pointing outward.

Thread Your Arms Through: Reach your hands between your legs and gently thread your arms through the “hole” created by your crossed legs. Interlace your fingers behind your left thigh, holding onto the back of your left thigh.

Gently Pull Your Left Leg In: As you hold onto your left thigh, gently pull your left leg toward your chest. You should feel a stretch in your right hip and glute area, particularly the piriformis muscle.

Flex Your Right Foot: Flex your right foot to protect your knee and deepen the stretch. This also engages the muscles around your ankle and calf.

Keep Both Shoulders on the Mat: As you pull your left leg toward your chest, try to keep both of your shoulders grounded on the mat. Avoid lifting your upper body off the mat.

Straighten and bend: Take slow, deep breaths as you come out and back into the pose, making this an active stretch. Feel the gentle release of tension in your right hip and glute area.

Release and Switch Sides: Repeat on the other side.

Side band walks

Side band walks, also known as lateral band walks, are a simple yet effective exercise for strengthening the muscles of the hips and thighs, particularly the glutes and hip abductors. This exercise can help improve hip stability, enhance lower body strength, and prevent potential knee alignment issues. Here’s how to perform side band walks:

Setup: Place a resistance band just above your knees. Stand with feet hip-width apart, neutral spine, and engaged core.

Movement: Step to the right, maintaining tension on the band. Follow with the left foot, keeping feet apart. Focus on engaging hips and thighs.

Form: Keep knees aligned with toes, avoid leaning, and maintain an upright upper body.

Breathing: Inhale while stepping to the side, exhale as feet come together.

Repetition: Perform a set 10 reps or steps to the right, then switch to the left.

Lateral lunges

Side-to-side lateral lunges are an excellent exercise for targeting the inner and outer thighs, hips, and glutes. This movement helps improve lower body strength, flexibility, and hip mobility.

Here’s how to perform side-to-side lateral lunges:

Starting Position: Stand up straight with your feet about hip-width apart.Keep your chest up, shoulders relaxed, and gaze forward.

Step to the Side: Take a step to the right side with your right foot, wider than your hips. Imagine you’re stepping out to perform a wide stance squat. As you step, shift your body weight to the right foot, keeping your left leg relatively straight.

Lunge Movement: As your right foot lands, bend your right knee and hip, pushing your hips back as if sitting into a chair. Keep your left leg extended, with your foot flat on the ground. Your left toes may naturally point slightly upward.

Depth of Lunge: Lower your body until your right thigh is parallel to the ground or until you feel a comfortable stretch along your right inner thigh and groin. Make sure your right knee is aligned with your right foot and not extending beyond it. Keep your chest up and core engaged.

Return to Center: Push off with your right foot to return to the starting position, bringing your feet back together.

Switch Sides: Perform the same movement to the left side. Take a step to the left with your left foot, bending your left knee while keeping your right leg extended.

Repetitions: Repeat the side-to-side lateral lunges for the desired number of repetitions or alternate sides (which is my preferred method!)

Lunge with chest opener

A lunge with a chest opener combines a traditional lunge exercise with an upper body stretch to open up your chest and shoulders. This exercise helps improve lower body strength and flexibility while also addressing upper body mobility.

Here’s how to perform a lunge with a chest opener:

Starting Position:

Stand with your feet together and your arms by your sides.Take a moment to engage your core muscles and maintain a neutral spine.Step into a Lunge:
Take a step forward with your right foot, ensuring that your right knee is directly above your right ankle. Lower your body into a lunge position, with your right thigh parallel to the ground or slightly below. Your left leg will be extended behind you.

Chest Opener:

While in the lunge position, raise both arms out to the sides at shoulder height. Your palms should be facing forward. Gently squeeze your shoulder blades together and allow your chest to open up.

Stretch and Breathe:

As you open your chest, focus on taking deep breaths. Inhale to expand your chest and exhale to relax into the stretch.

Return to Starting Position:

Lower your arms back down to your sides and push off with your right foot to return to the starting position. Stand up straight with your feet together.

Switch Sides:

Repeat the same sequence, this time stepping forward with your left foot and lunging on the opposite side.Open your chest again as you maintain the lunge position.

Repetitions:

Perform the lunges with chest openers for the desired number of repetitions on each side.

So, tell me, friends: do you warm up before your workouts? What’s your strategy? Let me know if you try any of the exercises above! If you’re looking for workouts that you can do anywhere that are phased to get your stronger, leaner, and keep your motivation mojo going with new workouts each month, try Fit Team for free here. 

Thanks so much for stopping by the blog today and I’ll see ya in the am with a fashion post!

xo

Gina

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