Toodaloo My Favorite No Guilt Snack

Toodaloo is my FAVORITE new No guilt Snack!

Not sure why it took me so long to discover these because they are AMAZEBALLS. If you are like me and YOU are looking for a snack that actually tastes AMAZING while being healthy for you… then you have got to try these.

They are completely clean and made from unprocessed natural ingredients making them naturally gluten free as well. They contain only natural ingredients and are packed with lots of Protein, Fiber, Omega-3s, Antioxidants, Vitamin E, Selenium, Magnesium, Zinc, B Vitamins, Vitamin C, and ancient healing herbs and spices! Woo-hoo If you have done my programs before or ever used my recipes you KNOW that I was doing a happy dance when I read the label!

So, what is it?

Trail Mix…

But not just any old trail mix will do! This trail mix is downright unicorn kinda magical. You’ll see why in a minute.

Now I have a confession to make… I absolutely love trail mix. I love that combination of salty crunch with sweet chewiness. I also love that you can eat it anywhere, at any time, even for breakfast if you’re in a rush.

But to find GOOD trail mix, you really have to make it at home. To find a GREAT trail mix, you also need to add anti-inflammatory healing herbs, spices, and rare ingredients from around the globe.

After all, virtually all of the trail mixes at grocery stores are full of artificial junk and chemicals like:

• Cheap, inflammatory peanuts & candies
• “Dirty Nuts” roasted in refined oils like canola, palm, corn & soy that fries your cells
• Artificial colors, flavors & preservatives
• Processed sugarsSugar alcohols and artificial sweeteners
• Toxic chemicals like GMOs & Pesticides that hurt the soil and planet
• Packaging that pollutes our land and oceans

YUCK!

You definitely want to say GOODBYE to trail mix brands that don’t use organic and thoughtful ingredients.This is why you have GOT TO TRY this magical unicorn trail mix I just discovered called Toodaloo!

Toodaloo is a super tasty, climate-friendly trail mix that actually heals the body and planet with every bite. (I’ll explain how in a minute.)

#1: The Taste Is AMAZEBALLS!

Toodaloo comes in 4 unique flavors, so you will never get bored. Chocolate Cluster, Maple Brittle, BBQ and Hot + Spicy. What’s more, each flavor supports a specific function in your body—like better skin, more focus, improved energy, and stress relief.

Here are the unicorn flavors (I triple dog dare you to try just one.. because you are going to want them ALL)

⏤ Smoke Show (Low-Carb, High-Protein BBQ):

A low-carb (3g net), high-protein (7g per serving) bar-b-que mix of raw & sprouted almonds, walnuts, pumpkin seeds, sunflower seeds, roasted chickpeas, lemon peel, chilies, cumin, smokey spices, and Chaga and cordyceps to support a lets just call it a “frisky mood in the bedroom” lol yup I said it! AND energy flow. Just one bag has 42g of protein!

⏤ Turning Heads (Chocolate Cluster):

A rich, chewy cacao blend of raw & sprouted almonds, cashews, coconut chips, blueberries, and an adaptogenic tonic of hibiscus flower, sea buckthorn, white rose & goji berry tonic to support skin health and holistic balance.

⏤ Hot to Trot (Spicy):

A spicy lemon-lime blend of raw & sprouted cashews, almonds, pumpkin seeds, sunflower seeds, chickpeas, pineapple, apples, golden berries, sultana raisins, chilies, turmeric, jalapeno, cayenne & ginger to support gut health. (Get ready for your mouth to tingle!)

⏤ Slow Your Roll (Maple Brittle):

A maple brittle with raw & sprouted cashews, walnuts, coconut chips, mulberries, cashew butter, ashwagandha, reishi, and mucuna herbs to support relaxation. Brooks is always telling me to “relax” bahaha so this is the one he ordered right away for me.

All the flavors are really good but I personally love munching on the chocolate flavor, Turning Heads as a dessert after dinner because it supports skin health and holistic balance while you sleep.

Then in the morning, I have been grabbing a handful of Slow Your Roll (Maple) which is my favorite flavor. It’s perfect because I don’t have much time for breakfast and it reminds me of a maple cinnamon roll.

I suggest getting all four flavors and see which is your favorite. And if spicy is your thing, you gotta try the Hot to Trot flavor. Think Hot Cheetos but in a healthy trail mix that supports gut health.

#2 Toodaloo Uses Only Natural Superfoods and Ancient Healing and anti inflammatory Herbs Grown in Harmony with Mother Earth

Yep, Toodaloo’s 4 flavors contain over 30 Superfoods & Adaptogenic Herbs that support your body’s natural ability to relieve stress, produce energy, and holistically balance.

This is far more than just another trail mix. This is healing food.

Not only does Toodaloo use a superior form of sprouted nuts and seeds that are far more nutritious (others don’t do this because of the cost), they also use organic superfruits like goji berries, blueberries, mulberries, and coconuts.

Furthermore, each flavor is infused with exotic adaptogenic herbs you’ll never find in other trail mixes like:

Lion’s Mane, Turmeric, Ginger, Ashwagandha, Reishi, Cordyceps, Mucuna Pruriens, Hibiscus Flower, White Rose, Camu Camu, Sea Buckthorn, and Baobab Powder.

The exotic herbs and spices are what make Toodaloo taste so amazing while helping to give your body more focus, more energy, or better overall health.

Plus, Toodaloo is:

• Grain-Free
• Non-GMO
• Gluten-Free
• Dairy-Free
• Made with No Refined Oils (No Canola, Palm, Soybean)
• Made without Any Processed Sugars

SCORE!!!!!

#3 Their mission

Speaking of doing things right, not only is their packaging plastic-neutral, but for each purchase of Toodaloo Trail Mix, they regenerate 100 sq ft of polluted farmland back into the rich, fertile soil Mother Nature intended. That means more nutritious food for you and a cleaner planet for us all.

Plus, it helps the farmers—something we all can get behind. To say I am aligned with their mission is an understatement – this is a company that is doing good in the world.

Such a GREAT Deal!

Because Toodaloo does things the right way and only uses sprouted nuts and seeds, along with organic superfruits and exotic adaptogenic herbs and spices from around the globe, it’s not cheap.

But you’ll be pleasantly surprised to learn that a bag of Toodaloo Trail Mix is about the same as a similar-sized bag of premium almonds at the grocery store.

How is this possible? It’s because Toodaloo cuts out the middleman (the distributors and grocery stores) so they can pass on the savings directly to you.

This means you get your choice of 4 delicious flavors of the very best-tasting trail mix in existence, plus incredible nutrition in every handful like Plant-Protein, Fiber, Omega-3s, Antioxidants, Vitamin E, Selenium, Magnesium, Zinc, B Vitamins, Vitamin C, and ancient healing herbs and spices.

Toodaloo is like a healing herbal supplement, a vitamin and a delicious snack all in one!

Believe me, it would cost double this if you were to order all the ingredients yourself and try to make your own version at home. And it would take a lot of time and effort.

That’s an incredible value you won’t want to miss out on.

OMG Guarantee

What’s that? You’re worried about ordering because you’ve been burned before by healthy snack foods that end up tasting like cardboard? I’ve been there.

But after trying just one bite, if you don’t agree that Toodaloo is the most delicious trail mix you’ve ever eaten, just email the founder Cattie, and the email provided with your order, and she’ll refund you right away or swap you for a new flavor. It’s that easy.

Here’s What to Do Next

Click on the link below, and you’ll be directed to Toodaloo’s secure website. There, you will scroll down and you’ll see three different packages to choose from… either 4, 8 or 12 bag bundles. The more you buy the more you save.

Next, you will click a button labeled “choose your flavors” and you can mix and match. I suggest trying all 4 flavors to see which you love the most!

OH BTW!!! Great news! I worked out a special deal for you where you can save up to 20% off with FREE U.S. Shipping when you choose a larger package just because you’re a loyal reader of my emails. The special discount is baked right into the page so you don’t need a coupon code.

But don’t delay, you won’t find Toodaloo at a better price anywhere else and this special only lasts for 24 hours so click below now.

One more thing, to avoid disappointment, order right away. Toodaloo is a small company that makes artisan, homemade trail mix on the weekend and then they sell out early most weeks. They currently are IN STOCK but with the delays in the global supply chain for premium food ingredients, they often go on backorder for weeks while waiting so don’t delay.

It’s time we start supporting food brands that heal both you and the planet. Order some delicious Toodaloo Trail Mix today, and I promise it will become your new #1 go-to snack, like it is mine.

The taste is mouth-watering! I can’t stop eating it!

Get Toodaloo Unicorn Magic Trail Mix ==> Click Here

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Friday Faves

Hi friends! Happy Friday! What do you have going on this weekend? It’s Rodeo Break – it’s an AZ thing – but we’re staying in town. Maisey got spayed yesterday (wahhhhhhhh) so we’re letting her rest and recover. If you have any tips, please send them my way! I ordered her this little recovery suit that she can wear instead of the cone. 

When I carried her inside after picking her up, we snuggled on the couch for about an hour like this. Poor baby. 

Some exciting news: my brother GOT MARRIED this week!

Trevor went to Las Vegas with his girlfriend on 2/22/22 and they eloped! We celebrated at my mom’s house with lots of champagne and cake, and they’ll have a wedding reception/celebration next year. I’m so happy for them and absolutely love that they just went for it. 🙂 Especially after everything that’s happened the past two years, I’m all about doing the thing that brings you joy and happiness. 

– Before I head into this week’s faves post, I wanted to share the girls’ updated rooms with you! We re-did their rooms because so much of the stuff in there was from when they were toddlers. They both wanted an update and I love how they came out! I also love that they still look like *kids rooms.* It’s so common to see rooms on Instagram and Pinterest that are completely neutral colors and look like a 20-year old professional could like there (which if it works for you, live your best life), but ours definitely still have a strong kid vibe. 🙂 

I got them each new cooling bamboo sheets for their beds, and they picked out the themes. 

Liv picked a fox theme (which she’ll likely outgrow in the next couple of years, but she was really into it)

(bedding is here, rest of the decor was from Target and Bed, Bath and Beyond)

(I ordered some very cute pics of her and her friends, her and P, and a baby fox to hang over her bed. I’m also going to spray paint the frames to match the new color scheme)

and P went for a horse theme. 

(Bedding here, pouf here, all art is from Etsy and Hobby Lobby)

This corner in P’s room turned out so well!

Friday Faves

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 hearing about your faves, too, so please shout out something you’re loving in the comments section below. 

Read, watch, listen:

Best kitchen hack – check the comments!

Upgrade your self image to elevate your life

Dyinnnggggg to see Moulin Rouge!

Fitness, good eats, wellness:

Making this chopped salad this weekend

Don’t forget to try these homemade Reese’s!

Exercise can help older adults retain their memories.

After lurking it forever, we finally tried Butcher Box and LOVE it. I’m very particular about where we buy meat, and love that their meat is humanely raised with grass-fed, wild, and organic options. We recently got an extra deep freezer for the garage, so we’ve packed it with Butcher Box meats, veggies, grains, and all of the fun frozen stuff from Costco that we didn’t have room to store in our regular freezer. You can use this link to check it out and get $30 off + ground beef for liiiiife.

Fashion + beauty:

Got this Parker dress in my latest RTR Unlimited shipment. I could wear it to dinner with the family on Sunday while it was still in the 80s… it’s been super cold the rest of the week, but I was grateful for a little glimpse of spring!

I’ve you’ve been looking for some Beautycounter skincare recs, fill out this form and I’d love to help!

My fave lip stain in the color Hang Ten

Happy Friday, friends!

xo

Gina 

*The events in Ukraine and around the word weigh heavily on my heart. I am praying for the families, the military, our world leaders, and for peace.*

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Healthy Carrot Cake Cupcakes with almond flour (gluten-free, dairy-free)

Sharing a recipe for healthy carrot cake cupcakes that are made with almond flour! They’re gluten-free, dairy-free, and absolutely delicious.

Hi friends! How’s the week going? Thank you so much for all of your wonderful feedback and sharing your experiences with me in the alcohol post. I’m happy it resonated with ya and it’s always nice to hear you’re not alone in making these kinds of decisions.

We’ve been doing the usual routine around here: in the dance and gymnastics and school stuff for the girls, getting Fit Team workouts ready to go out next week, and also getting things ready for our 6-week group coaching. All of the details will be posted here on the blog Tuesday am! If you want early access, make sure you’re on my email list. 

Lately, we’ve also been eating a looootttttt of cupcakes, and if you try this recipe, you will, too. They’re SO SO GOOD. 

I don’t typically make carrot cake, just because it can be kind of labor-intensive for a cake. Something about the thought of shredding carrots always deters me. This recipe convinced me to do this more often, because carrot cake is one of my very favorites. These healthy carrot cake cupcakes are absolutely perfect for spring, Easter brunch, and outdoor get-togethers. They’re made with almond flour (and some secret ingredients) and you can top them with a delicious dairy-free cream cheese glaze.

Special thanks to Mia for developing this recipe! She sent it over, the girls and I tested it out, and I took the pics below. 🙂

Please let me know if you give this one a try!

Healthy Carrot Cake Cupcakes with almond flour (gluten-free, dairy-free)

Ingredients

1 cup Blanched Almond Flour (can also use cashew flour)

¼ cup Finely Ground Coconut Flour

1 tsp Baking Soda

½ tsp Sea Salt

1 tsp Cinnamon

1 tbsp flaxseeds, ground

90g sweet potato, mashed from fresh or canned puree

1 tbsp Extra Virgin Olive Oil

3 Eggs

¼ cup Maple Syrup

2 large Carrots, finely grated 

* If you like raisins in your carrot cake, add 1/3 cup golden raisins. You can also add 1/4 cup chopped pecans

Instructions

Preheat the oven to 350ºF. Line cupcake tins with unbleached, parchment papers. Set aside. 

Add the dry ingredients: almond flour, coconut flour, baking soda, salt, cinnamon and flax seeds in a mixing bowl and mix with a fork.

In another bowl mix the wet ingredients: sweet potato, oil, eggs, maple syrup and grated carrot. 

Combine the wet and dry ingredients together and stir until well mixed. Don’t overmix.

Ladle the mix into the tins until each well is ⅔ full. Bake for 30 minutes or until a toothpick comes out clean when inserted in the center of the cupcake.

Once cupcakes are completely cool, optional drizzle with cream cheese glaze.  Recipe below. 

Tips: Mini cakes can be refrigerated in an airtight container for up to four days. Freeze for up to three months.  Delish with some grass fed ghee. 

Optional dairy-free cream cheese glaze:

– 2 tbsp lactose free cream cheese or dairy-free Kite Hill Cream cheese

– ¼ tsp lemon juice

– ½ tsp vanilla extract

– 1 cup organic powdered sugar (sifted)

– 2 tbsp dairy free milk of choice

Combine the cream cheese, lemon juice and vanilla extract.  Whisk in organic powdered sugar.  Once the mixture is dry and clumpy, add dairy free milk 1 tbsp at a time, whisking until smooth and desired consistency. Depending on your altitude and humidity, you may need more or less milk.  Drizzle over cupcakes and serve.  

Print

Healthy Carrot Cake Cupcakes with almond flour (gluten-free, dairy-free)

Print Recipe

Sharing a recipe for healthy carrot cake cupcakes that are made with almond flour! They’re gluten-free, dairy-free, and absolutely delicious.

• Author: Gina Harney // The Fitnessista
• Prep Time: 10 minutes
• Cook Time: 25-30 minutes
• Total Time: 16 minute
• Yield: 12 cupcakes

Ingredients

1 cup Blanched Almond Flour (can also use cashew flour)

¼ cup Finely Ground Coconut Flour

1 tsp Baking Soda

½ tsp Sea Salt

1 tsp Cinnamon

1 tbsp flaxseeds, ground

90g sweet potato, mashed from fresh or canned puree

1 tbsp Extra Virgin Olive Oil

3 Eggs

¼ cup Maple Syrup

2 large Carrots, finely grated

* If you like raisins in your carrot cake, add 1/3 cup golden raisins. You can also add chopped pecans

Optional dairy-free cream cheese glaze:

– 2 tbsp lactose free cream cheese or dairy-free Kite Hill Cream cheese

– ¼ tsp lemon juice

– ½ tsp vanilla extract

– 1 cup organic powdered sugar (sifted)

– 2 tbsp dairy free milk of choice

Instructions

Preheat the oven to 350ºF. Line cupcake tins with unbleached, parchment papers. Set aside.

Add the dry ingredients: almond flour, coconut flour, baking soda, salt, cinnamon and flax seeds in a mixing bowl and mix with a fork.

In another bowl mix the wet ingredients: sweet potato, oil, eggs, maple syrup and grated carrot.

Combine the wet and dry ingredients together and stir until well mixed. Don’t overmix.

Ladle the mix into the tins until each well is ⅔ full. Bake for 25-30 minutes or until a toothpick comes out clean when inserted in the center of the cupcake.

Once cupcakes are completely cool, optional drizzle with cream cheese glaze.

How to make dairy-free cream cheese glaze:

Combine the cream cheese, lemon juice and vanilla extract.  Whisk in organic powdered sugar.  Once the mixture is dry and clumpy, add dairy free milk 1 tbsp at a time, whisking until smooth and desired consistency. Depending on your altitude and humidity, you may need more or less milk.  Drizzle over cupcakes and serve.

 

 

Notes

Tips: Mini cakes can be refrigerated in an airtight container for up to four days. Freeze for up to three months.  Delish with some grassfed ghee.

Did you make this recipe?

Tag @fitnessista on Instagram

So tell me friends: what’s your favorite cake flavor or cupcake combo?

Mine is funfettit cake with chocolate buttercream. The best. 🙂

Have a great day and I’ll see ya in the morning with Friday Faves!

xo

Gina

More of my favorite healthier dessert options:

10 healthy gluten-free dessert recipes

Raw brownies

Crunchy almond butter chocolate bars

Banana nice cream protein bites

Healthy strawberry crumble with coconut whip

Homemade copycat Reese’s

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My journey to drinking less alcohol

Sharing a bit about my journey to drinking less alcohol and tips for reducing your alcohol intake if that’s one of your goals. 

Hi friends! How’s the week going so far? I hope you’re having a great morning so far! I’m here working on content for our 6-week group – ALL of the info will be posted here next Tuesday, so mark your calendars! 

For today’s post, I wanted to chat a bit about alcohol and some of the things I’ve done to reduce my alcohol intake over time.

My journey to drinking less alcohol

Let’s take a little walk into the past and my history with alcohol:

– I’ve never really been someone to *overdo* it on alcohol. While I’ve definitely had my moments (in college mostly lol) of overdoing it, I never blacked out or got myself into a compromising situation, thank goodness. While I’ve only drank what I consider to be too much on a few occasions, I frequently had 1-2 glasses of wine or cocktails throughout the week.

– I learned that “too much” means different things for different people. While I wasn’t getting tipsy constantly, there were times (years?) that I had some type of wine or cocktail every.single.day.

– When we lived in San Diego, it was not uncommon for us to drink a bottle of wine every night. While it felt completely normal and like a part of life, I realized that it was too much and wanted to cut back. (PS drinking a bottle every night gets expensive, too!)

(Caro approves of my deacons to cut back. )

Some of the main reasons why I chose to reduce my alcohol intake:

– Every.time I drank more than one cocktail or one glass of wine, I slept terribly and woke up feeling exhausted the next morning. It really sucks to start your day on such a low-energy note, especially when you’re chasing after kids all day. I realized that I felt so much better in the morning when I skipped wine the night before.

– I realized that it became a habit more than an enjoyment or pleasure. Drinking wine became something I did each day, not something I truly enjoyed. Like any habit, it took a while to break, and it was worth it.

– For health. I had a gallbladder scare a few years ago and turns out that your liver and gallbladder (BFFs) hate alcohol. It was a good wake-up call to monitor my intake and try to reduce it. Your body views alcohol as poison and will pause other processes in order to try to eliminate the toxin. It processes alcohol entirely differently than food. 

Alcohol inhibits deep sleep, as your body works to process the alcohol as you sleep. It increases your temperature and resting heart rate, and also affects your insulin sensitivity. Wearing my Oura ring and the Nutrisense CGM have provided valuable insight as to how alcohol (especially after 7-8pm) affects my body. 

– For body composition reasons. When I reduced my alcohol intake (in addition to some nutrition changes I’ve made over time), I noticed a difference in body composition. I felt less bloated and puffy when I woke up, and also like I could finally see some of the muscle I’d been trying to build.

What about social drinking?

This was a huge contributor to regular cocktails, and also as an introvert, I LIKE the warm and fuzzy feeling from a glass of wine as I chat with people I don’t know very well. I feel like it absolutely takes off the edge, and makes it easier for me to engage with everyone in a social setting.

Honestly, I had to get over it. 

I had to tell myself I didn’t *need* alcohol to chat with new friends at parties, and it’s true. I don’t need it to feel comfortable in social situations or to have a good time. 

I also wondered if anyone would say anything when I chose water instead of a cocktail, and no one has said a word. At the Pilot’s squadron Christmas party, I drank water with a lemon and no one cared. There are other ways that I’ve worked on my social anxiety, especially with meditation, hanging out with smaller groups of people, and a little CBD here and there. 

Did I quit alcohol entirely? 

No! I still love a margarita or a glass of wine 1-2 times a week, but that’s it. Some weeks I have zero alcohol, and some weeks I have one drink 1-2 nights per week, fully knowing that I won’t sleep as well or have as much energy in the am. I’ve just worked to reduce my intake over time and I feel like dancing in the middle (instead an all or nothing mentality) has worked well for me. 

Tips for reducing alcohol intake:

Here are some of the tips that have helped me! Please know that I’m not certified in ANYTHING related to this and I’m just sharing my experience. If you’re struggling with alcoholism, please please get the help and support that you deserve. There are lots of resources here. 

– Drink something else that you enjoy. Kombucha and hot herbal tea are lovely substitutes. I also loooooooove the Organifi Gold or Harmony (use the code FITNESSISTA) mixed with warm almond milk, a big glass of water (I aim for around 100 oz per day), LMNT electrolytes, or a giant smoothie.  

– Try a mocktail. A bartender can make a lovely mocktail if you tell them what flavor notes you enjoy or how sweet you’d like it to be. There are also so many versions you can purchase at grocery stores and online options for alcohol-free wine and spirits (even though I have yet to try any of these). 

– Drink half. Instead of having a full glass, try drinking half instead. I’ll order wine sometimes when we go to restaurants, and will only drink a third or so of it (and know it doesn’t go to waste because the Pilot will finish it instead of having a second drink). 

– Reduce intake over time. Like with anything, full deprivation can backfire and lead to overindulgence later. It was helpful for me to be mindful and gradually reduce my intake. I decreased the days I had alcohol each week until eventually I got down to 1-2. Now when I have it, I make sure to take my time and enjoy it. 

So tell me, friends: how often do you drink alcohol? What’s your very favorite drink?

Hope you have a wonderful morning and I’ll see ya tomorrow with a recipe!
xo

Gina 

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Peloton Workout Plan for Beginners and Bodyweight

If you’re looking for a Peloton workout plan for beginners, I’ve got you. I’m sharing three sample workout plans you can follow using the Peloton app. Two Peloton Beginner workout plans + one is a bodyweight option if you don’t have the bike or weights at home. 

Hi friends! Happy Monday! How was the weekend? We had a great one. We met up with my dad and stepmom for dinner, Liv had dress rehearsal for dance competitions, and we took Maisey on some extra adventures. She’s getting spayed this weekend and my heart can’t even handle it. If you have any recovery tips or anything I can do for her, please let me know! (The last time I dealt this this with Bella, I was in college. It feels like a lifetime ago, but I remember being so worried about her. I’m pretty sure I didn’t leave my tiny apartment for at least three days.)

For today’s post, I have some new sample Peloton workout plans! This Peloton Workout Plan post continues to be one of my top posts every single day, and I figured it was time to share some new options, especially since there are so many new classes on the app.

I wanted to focus on a few specific things for this post: a workout plan for bodyweight only (if you don’t have weights at home, but still want a balanced plan using the Peloton option) and two beginner workout plans (one using the bike, and one without the bike).

A friendly reminder here to always check with a doctor before making any fitness changes. Honor your body and modify as needed.

Peloton Workout Plan for Beginners and Bodyweight

Peloton Workout Plan for Beginners (no bike)

Sunday: 20-minute beginner yoga

Monday: 20-minute dance cardio for beginners

Tuesday: 20-minute beginner bodyweight strength

Wednesday: OFF (you can also do a 20-minute full body stretch)

Thursday: 30-minute full body strength for beginners

Friday: 20-minute power walk

Saturday: OFF (option: 20-minute restorative yoga)

Peloton Workout Plan for Beginners (with the bike)

Sunday: 20-minute beginner bodyweight strength

Monday: 20-minute beginner ride

Tuesday: 20-minute arm and shoulder strength for beginners

Wednesday: OFF

Thursday: 20-minute beginner ride

Friday: 20-minute glutes and legs strength for beginners

Saturday: OFF (optional: full body stretch)

Peloton Workout Plan – bodyweight only (no weights, or bike)

Sunday: 30-minute bodyweight strength

Monday: 30-minute run or walk (outdoor)

Tuesday: 30-minute yoga flow

Wednesday: OFF (10-minute meditation)

Thursday: 30-minute barre

Friday: 30-minute outdoor power walk

Saturday: OFF (optional: 20-minute restorative yoga)

Let me know if you give these a try!

Fellow Peloton fans: what is your favorite class to take right now? I’ve been doing HIIT and Hills the most often lately and am looooooving the meditation classes.

xoxo

Gina 

More Peloton posts:

How to combine Peloton with other workouts (plus a sample plan)

Peloton workout plan without the bike

How to set up your Peloton bike (or any spin bike)

Best classes from the Peloton app

Is the Peloton bike worth the money?

Favorite Peloton instructors

* PS email me if you’re considering getting a bike and I can share some tips with you!

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Friday Faves

Hey hey! Happy weekend! How was the week? Ours was a good one. I had lots of 1:1 clients and Zoom calls, so I’m looking forward to disconnecting, meeting up with the fam, and getting March’s Fit Team workouts ready to go out. 

Some adventures from lately: 

The Pilot and I have gone on a couple of great hikes lately! We did Tumamoc Hill on Monday. The incline was intense and the views were amazing!!

And we also did Esperero to Rattlesnake to Phoneline in Sabino Canyon, which was a liiiiittle higher than I was expecting, but still wonderful. 

Oh Tucson, you are pretty magical.

We also had the best Valentine’s dinner with the crew at Sullivan’s. We enjoyed the Valentine’s fixed menu (lobster bisque, salad, veggies, mashed potatoes, filet, dessert) and the kids loved it, too. 

Something I did last week: the Pilot took the kids to school and I watched 15 minutes of Emily in Paris before starting work each day. Usually I make my coffee and immediately head upstairs to meditate and get started with the day, and this felt like PURE LUXURY, let me tell ya. It felt like such a nice little gift before heading into the work craziness, then straight into homework with the kids, dinner, after-school activities…  I would 10/10 recommend. 

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 below!

Fitness, health and good eats:

Some exciting things on the way! Join me and Mia for a free 7-day reset starting THIS MONDAY This is the perfect opportunity to restart healthy habits as we head into spring. You’ll get a PDF with tips, meal ideas, a sample 7-day workout plan, and a live call with us to answer any questions. (We’re also including some giveaways!) 

If you want to get the PDF and details in your inbox later this afternoon, simply input your name and email address here!

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We’ll also be running a group health coaching program (fitness + nutrition) for 6 weeks starting on March 7. I’ll post more details soon but if you know you’re interested, send me an email (gina@fitnessista.com) and I’ll make sure to include you in the invite list. 

Raw vegan carrot cake bites

Don’t forget to check out this post on adrenal cocktails. 

Cheeseburger salad. I LOVE this on on burger nights!

Fashion + beauty: 

Still loving Rent the Runway Unlimited! 

My recent shipment was this sweater, this sweater, this dress (for Valentine’s dinner), and these sunglasses.

The weather has been ALL over the place (hot, then freezing, and hopefully warm this weekend) and I’m starting to get excited for spring and summer. 

Some of the things on my radar:

New Golden Goose sneakers (I wear my other ones pretty much every day)

T-shirt dress (on sale) 

These sandals

This dress (love the color)

– I don’t think I’ve given this a proper shoutout on the blog, but the Counterman shower gel is SO good. It’s not musky and piney like many men’s scents, but has a lovely light, bright scent. The Pilot and I both use it. 

Read, watch, listen:

Check out my latest podcast episode about meditation here.

Draw the “you” you want to be.

This video makes me laugh every time. 

Self care tips for wellness at work. 

This is so real:

Happy Friday, friends!

xo

Gina

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Latest books + what I’m reading now

Sharing a recap of the books I’ve read so far this year and what I’ve added to my real-life and virtual bookshelf.

Hi friends! How’s the week going? I hope you’re enjoying the morning so far. It’s cold again (wah) so I’m hiding indoors and have the day cleared to work on content for our upcoming 6-week group coaching. I’d love to hear what you’re up to!

For today’s post, I’m sharing a recap of the books I’ve read lately, what I’m reading now, and my latest goal.

(Sweater is here // leggings here )

 Latest books + what I’m reading now

The Postmistress of Paris

This book took me forever to read – I’ve basically crashed into bed each night lately- but it was incredible. I ordered it through Book of the Month (<— still loving my subscription) and is based on a true story. If you’re a fan of historical fiction, I highly recommend it.

From Amazon:

Wealthy, beautiful Naneé was born with a spirit of adventure. For her, learning to fly is freedom. When German tanks roll across the border and into Paris, this woman with an adorable dog and a generous heart joins the resistance. Known as the Postmistress because she delivers information to those in hiding, Naneé uses her charms and skill to house the hunted and deliver them to safety.

Photographer Edouard Moss has escaped Germany with his young daughter only to be interned in a French labor camp. His life collides with Nanée’s in this sweeping tale of romance and danger set in a world aflame with personal and political passion.

Inspired by the real life Chicago heiress Mary Jayne Gold, who worked with American journalist Varian Fry to smuggle artists and intellectuals out of France, The Postmistress of Paris is the haunting story of an indomitable woman whose strength, bravery, and love is a beacon of hope in a time of terror.

 

Why We Get Sick

This book explores the prevalence of insulin sensitivity and how metabolic dysfunction is linked to many common illnesses and health concerns. The author does an incredible job explaining the role of insulin in our body and how various lifestyles and eating patterns can contribute to insulin sensitivity, and also what you can do about it. He gives lots of lifestyle tips, nutrition ideas, and empowers readers to make positive decisions for their metabolic health. 10/10 would recommend. 

From Amazon:

We are sick. Around the world, we struggle with diseases that were once considered rare. Cancer, heart disease, Alzheimer’s disease, and diabetes affect millions each year; many people are also struggling with hypertension, weight gain, fatty liver, dementia, low testosterone, menstrual irregularities and infertility, and more. We treat the symptoms, not realizing that all of these diseases and disorders have something in common.

Each of them is caused or made worse by a condition known as insulin resistance. And you might have it. Odds are you do – more than half of all adults in the United States are insulin resistant, with most other countries either worse or not far behind.

In Why We Get Sick, internationally renowned scientist and pathophysiology Professor Benjamin Bikman explores why insulin resistance has become so prevalent and why it matters. Unless we recognize it and take steps to reverse the trend, major chronic diseases will be even more widespread. But reversing insulin resistance is possible, and Bikman offers an evidence-based plan to stop and prevent it, with helpful food lists, meal suggestions, easy exercise principles, and more. Full of surprising research and practical advice, Why We Get Sick will help you to take control of your health. 

Wonder

This is part of our mom-daughter book club. Liv recently finished this book and passed it onto me. I just finished it, and now we’re going to watch the movie together. I LOVE this idea because it gives us the opportunity to connect over amazing books and would say that it motivates her to read, but this kid loves to read and blasts through chapter books. She’s really been interested in history (she read pretty much all of the Who Was series last year) and is almost done reading The Diary of Anne Frank. 

I love that this book has such a strong focus on empathy and care for those who may have unique circumstances. It also reiterates an important lesson that even though we may look different on the outside, we’re all the same on the inside, and the fact that kindness can go a long way. 10/10 would recommend. 

Here’s a little bit more about Wonder from Amazon:

I won’t describe what I look like. Whatever you’re thinking, it’s probably worse.

August Pullman was born with a facial difference that, up until now, has prevented him from going to a mainstream school. Starting 5th grade at Beecher Prep, he wants nothing more than to be treated as an ordinary kid – but his new classmates can’t get past Auggie’s extraordinary face. WONDER, now a #1 New York Times bestseller and included on the Texas Bluebonnet Award master list, begins from Auggie’s point of view, but soon switches to include his classmates, his sister, her boyfriend, and others. These perspectives converge in a portrait of one community’s struggle with empathy, compassion, and acceptance.  

Here’s what I’ve added to my bookshelf lately + why I might not hit my reading goal this year

Last year, I set a goal to read three books per month. I hit the goal and genuinely enjoyed making reading a priority and focus again.

This year, I can already tell I might not be able to hit this reading goal because I have quite a few other things in the pipeline. We’re expanding our nutrition coaching with the help of Mia, I’m still working on Fit Team, the podcast, Beautycounter, content for the blog, and studying for a new cert. 🙂 

I’m really excited to share that I’m working on my Integrative Health Practitioner certification through Dr. Stephen Cabral. I’ve looked at this certification a few times over the past couple of years and was beyond thrilled when he offered the opportunity for me to take these courses. I’m currently in Level 1, going through his DESTRESS protocol (it’s covered in his book but obviously the course dives into each module in great detail) and in Level 2, I’ll be learning how to read various labs, from blood work, hormone tests, mineral tests, GI mapping, etc. 

A few incredible 1:1 clients wanted to explore hormone testing (and when clients hit a plateau despite doing all the things, that’s usually a sign that something else may be going on), and I wanted to bring someone on board who had experience with these tests and it was in her scope of practice to suggest, run and analyze this type of testing. This was a huge reason why I asked Mia to work with me this year. I’ve wanted to learn how to do this myself (with the appropriate credentials) and I’m so excited to be diving into this world.

I know this will help me help our clients in a new way and next level, and I’ve learned SO MUCH already.

To be honest, I’ve been trying to figure out the next step in my life and certifications for quite a while. I considered going back to school to become a physical therapist, and a tiny voice has been telling me to look into Naturopathic medicine. (I was looking at the school in Tempe before the world shut down.)

I feel like the Integrative Health Practitioner certification is the perfect next step in my knowledge and training, and it encompasses so many of elements of living a healthy lifestyle. It’s already giving me lots of inspiration for blog content and ways to help my clients, so it’s good stuff all around. 🙂 

I’ll share more in a full blog post, but if you have any questions in the meantime, please let me know!! 

Here are some of the books I recently ordered as suggested reading from the course:

How to Live Longer and Feel Better

Doctor Yourself: Natural Healing that Works

The Gerson Therapy

 I’ll definitely report back once I finish these!

So tell me, friends: what are you reading right now?

If you could go back to school or learn anything else, what would you choose?

Are you working towards any certifications or continuing education right now? 

xo

Gina

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Adrenal Cocktail Recipe and why you should try it

You may have heard about adrenal cocktails and seen this “trendy” drink pop up on Instagram. Drinking an adrenal cocktail can help with stress response and so much more, and I’m breaking it down in today’s post!

Hi friends! I hope you’re having a wonderful week. I’m getting everything ready for our 7-day reset – starts this Monday! Sign up here. It’s freeeeee.

For today’s post, I wanted to chat about a drink I’ve seen all over social lately: the adrenal cocktail. There are so many variations out there, but they tend to have a mix of coconut water, orange juice and salt. I reached out to Mia about chatting about this on the blog and she co-wrote this post!

Adrenal Cocktail Recipe and why you should try it

So what is an adrenal cocktail?

An adrenal cocktail contains a mix of potassium, sodium, and vitamin C.

It may be helpful in your routine if you:

– Are tired all of the time and lethargic

– Stressed out and reach for that extra caffeine to power through the day

– Have sleep issues and suffer from the “tired but wired” syndrome

 Just know that you’re not alone if you experience these things and we have (one) of the answers for you to potentially help dig yourself out of this hole.

So what are adrenals?

The adrenals actually sit just on top of both kidneys.  These little glands produce hormones that regulate your response to stress, your metabolism, glucose, blood pressure and immune system. When they are taxed, the rest of you tanks.The body craves homeostasis and balance.  It is also really good at adapting, so if you’re stressed in one area, it will downregulate in another area to compensate for what it needs to use to keep you alive and functioning.

 Example: your cycle gets longer or period goes missing when you’re under a work deadline or super stressed + over exercise + under eat = the body says “reproduction isn’t a priority right now, so we can skip ovulation this month.”

In order to provide the best balance for our body, to regulate blood sugar, improve metabolic flexibility and increase insulin sensitivity, we need to support it!

How do we do that?  One small way is to add in a little drink called an adrenal cocktail. It provides essential vitamins and minerals, specifically potassium, sodium and whole food vitamin C, not ascorbic acid.

Adrenal Cocktail Recipe

Every “Adrenal Cocktail” recipe should deliver approximately: 

375mg of Potassium (ATP, electrolytes)

460mg of Sodium (electrolytes, blood pressure & energy)

60mg of Wholefood Vitamin C (our adrenals need more in times of stress & carbohydrate source)

Adrenal cocktails can be a mix of orange juice, coconut water, salt, and/or cream of tartar.

My favorite recipes that are precise and help accommodate many individuals can be found here.

I order the Redmond’s sea salt from Thrive Market <— my link gets you 40% off your first order. 

I also love the work of Morley Robbins and you can download his free PDF.

When should you drink an adrenal cocktail?

• For breakfast!  If you’re not a “breakfast” person and the thought of stomaching food makes you green or you typically intermittently fast and hit the caffeine all morning, this drink is a great way to kickstart your metabolism and stoke the fire.
• When energy is low around 10 am and 2 – 3pm
• Before bed if you typically wake up between 2-4 am and can’t get back to sleep
• Pre or post workout

Have you tried an adrenal cocktail before? Is it something you think you’d incorporate in your routine?

Another one of my favorite morning drinks is this morning detox drink.

xoxo

Gina

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Are We Present to Our Days?

Are We Present to Our Days?

ARE WE JUST GOING THROUGH THE MOTIONS or are we TRULY EXPERIENCING our days?

I’ve been to this particular state park at least 100 times but I’d never really experienced it like this… let me explain.

I could do the trail up the mountain and down to the beach in 60 minutes flat. I’d grab my sunblock, hat, a podcast in my ear and power through. Up the hill- through the trails and down to the beach.

Workout. Sweat. Podcast.

Do it in under an hour.

And it’s gorgeous here – but I was typically so head down in my workout, the time and what I was listening to to REALLY take it it.

Yesterday was different.

Went on all the trails I’d never explored there before. The park was crowded with others doing what I normally do there- but these trails? Pretty empty.

What a perfect thing to do for day 29 yesterday of my expansion challenge.

Can’t BELIEVE today is already day 30!

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The Six Hour Cake

The Six Hour Cake

Ya know those crazy expensive decorative cakes people get for weddings and super fancy occasion?

I BEFORE today was not clear as to why they are like $800. Heck… after spending 6 hours learning to make one today I think they should cost $5000!!!

Shout out to the cake designers that make these!

This was no joke.

Such a perfect thing to do for day 28 of my expansion challenge!

2 friends and 6 hours later… voila!

It took PATIENCE… a LOT of patience.

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Homemade Copycat Reese’s Hearts (gluten-free and vegan)

Sharing this recipe for homemade copycat Reese’s hearts! They’re gluten-free, vegan, and the perfect dessert to make today to Valentine’s Day. Plus, they have a secret ingredient. 

Hi friends! Happy Monday and Happy Valentine’s Day 🙂 What do you have going on? The Pilot is off work today (YAS) and we’re going to enjoy a hike (hopefully not a crazy one like Friday’s.. it ended up being switchbacks in the mountains) and have dinner out with the fam. I’m really looking forward to it. I hope your day includes chocolate and lots of time with those you love.

It’s the anniversary of the day the Pilot got Bella for me. I still miss this sweet girl every single day, but am so thankful to spend the day with Maisey. I know that she and Bella would have been best friends.

If you’re looking for a sweet treat to make today, I’ve got just the thing for youuuuuuuu:

Homemade Copycat Reese’s Hearts (gluten-free and vegan)

These homemade copycat Reese’s hearts taste remarkably like the real deal. Plus, they have awesome ingredients, a little boost of nutrients and flavor from a secret ingredient, and are the PERFECT treat to make on Valentine’s for someone you love… or yourself. 😉

Ingredients

4 oz peanut butter

1 tablespoon nutritional yeast (the secret ingredient! Gives it an awesome nutty flavor)

1/2 cup almond meal (to thicken up the dough)

1/2 teaspoon vanilla

1/4 cup maple syrup

Pinch of sea salt

1 tablespoon coconut oil

8 oz dark chocolate chips

Bonus: Maldon sea salt, for sprinkling 

Directions

In a large bowl, combine the peanut butter, almond meal, vanilla, maple syrup, nutritional yeast and a pinch of sea salt. Stir well until a dough forms. Customize the thickness depending on your preference.

I used a fresh jar of peanut butter for this recipe, so the peanut butter thickness will also determine how much wet and dry ingredients you will need. It’s a flexible recipe – don’t be afraid to play a bit!

Roll your dough out on the countertop in between two pieces of plastic wrap.

From here, use cookie cutters to cut heart shapes into the dough and place in the fridge to harden, about 30 minutes.

*Note: I lost my heart cookie cutter, so I sprayed my hands with avocado oil and made heart shapes using my hands. It’s a bit more *rustic* but it works.

Melt your chocolate! In a microwave-safe bowl, heat the chocolate chips and coconut oil in 30-second intervals, stirring in between each time.

Dip the peanut butter hearts into the chocolate and coat fully. Optional: sprinkle with Maldon salt or flaky sea salt.

Place on a parchment lined tray in the fridge to set, about 30 minutes.

Enjoy!! 

Print

Homemade Copycat Reese’s Hearts (gluten-free and vegan)

Print Recipe

Sharing this recipe for homemade copycat Reese’s hearts! They’re gluten-free, vegan, and the perfect dessert to make today to Valentine’s Day. Plus, they have a secret ingredient.

• Author: Gina Harney // The Fitnessista

Ingredients

4 oz peanut butter

1 tablespoon nutritional yeast (the secret ingredient! Gives it an awesome nutty flavor)

1/2 cup almond meal (to thicken up the dough)

1/2 teaspoon vanilla

1/4 cup maple syrup

Pinch of sea salt

1 tablespoon coconut oil

8 oz dark chocolate chips

Bonus: Maldon sea salt, for sprinkling

Instructions

In a large bowl, combine the peanut butter, almond meal, vanilla, maple syrup, nutritional yeast and a pinch of sea salt. Stir well until a dough forms. Customize the thickness depending on your preference.

I used a fresh jar of peanut butter for this recipe, so the peanut butter thickness will also determine how much wet and dry ingredients you will need. It’s a flexible recipe – don’t be afraid to play a bit!

Roll your dough out on the countertop in between two pieces of plastic wrap.

From here, use cookie cutters to cut heart shapes into the dough and place in the fridge to harden, about 30 minutes.

*Note: I lost my heart cookie cutter, so I sprayed my hands with avocado oil and made heart shapes using my hands. It’s a bit more *rustic* but it works.

Melt your chocolate! In a microwave-safe bowl, heat the chocolate chips and coconut oil in 30-second intervals, stirring in between each time.

Dip the peanut butter hearts into the chocolate and coat fully. Optional: sprinkle with Maldon salt or flaky sea salt.

Place on a parchment lined tray in the fridge to set, about 30 minutes.

Did you make this recipe?

Tag @fitnessista on Instagram

Substitutions and tips:

– Use this recipe for Easter eggs! Easter is just around the corner and this recipe can absolutely be repurposed. 🙂 Just make egg shapes instead of hearts!

– Infuse a coconut flavor by substituting coconut instead of the flour. 

– No almond meal? Try ground oats instead – just grind into a fine flour. You can also use coconut flour but you will need less since it’s more “thirsty” than traditional flours. Anything that doesn’t need to be cooked should work! 

– Store covered in the fridge on the very small chance that you have leftovers 

Favorite Valentine’s Day candy: go!

Mine: the Hu chocolate with cashew butter. The bessttttttt. (I order multiple bars from Thrive Market.)

xo

Gina 

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